Mileage for the Year 2016
Mileage for the week 12/28- 1/3
1/3
1/2
1/1
Mileage for the Year 2015
3,563 miles
12/31
10 miles
Ran the totem route from the post office. Felt good, but hips still tight and not great. Super Icy too and some head winds.
12/30
10 miles
General Aerobic pace from 8:10 down to 6:22 pace. Felt okay after the hips warmed up.
12/29
6 miles
My hips were hurting so bad from skiing yesterday. It just shows how one dimensional I've become. I really need to do the other things like stretching and some dynamic warm-ups, weights, etc... Otherwise, I'll barely be able to walk when I get older.
I did warm-up and decided to run an easy 6 miler on the treadmill in Girdwood.
12/28
7 miles
Easy recovery pace at AK club. I also went XC Skate Skiing which was fun, but turned out to be a bad idea.
December 21st- December 27th
Mileage for the Year 2015
3530 miles
Mileage for the week 12/21- 12/27
72 miles
12/27
17 miles (5 @ MP)
It was kind of a failed workout today. I was suppose to do 8 miles at 5:52 pace and I just wasn't ready for it. I'm following a little different program and I'm just not ready yet. Plus, it's hard over the holidays with all the crap I've been eating. Still got a good workout in though. Next time will be easier.
7 miles w/ 5 strides
5 miles @ 5:52 pace
5 miles 7:00 down to 6:22 pace.
12/26
7 miles
Easy recovery miles on the treadmill. Felt really good and sometimes it's just fun running at a super easy pace and listening to good music.
12/25
12 miles
Had a great evening and Christmas morning with the kids. I ran my Boston prep route and I felt pretty good despite all the junk I've been eating. I'll clean up my diet after the holidays. Nice to get outside on Christmas and run.
12/24
7 miles
Easy recovery in the garage on Christmas Eve! Felt great.
12/23
13 miles
Ran from the Post office and did totem with an out and back on the Coastal trail too. 7:35 pace down to 6:11 pace. Felt good!!
12/22
10 miles w/ 10 X 20 sec strides
Ran the South loop with strides at the end. I had to be careful with the ice on the strides, but overall it was a good run. Kept it general aerobic pace. 7:38 pace down to 6:30 pace.
12/21
6 miles
Easy recovery pace. Need to make sure to keep them easy after long runs.
3530 miles
Mileage for the week 12/21- 12/27
72 miles
12/27
17 miles (5 @ MP)
It was kind of a failed workout today. I was suppose to do 8 miles at 5:52 pace and I just wasn't ready for it. I'm following a little different program and I'm just not ready yet. Plus, it's hard over the holidays with all the crap I've been eating. Still got a good workout in though. Next time will be easier.
7 miles w/ 5 strides
5 miles @ 5:52 pace
5 miles 7:00 down to 6:22 pace.
12/26
7 miles
Easy recovery miles on the treadmill. Felt really good and sometimes it's just fun running at a super easy pace and listening to good music.
12/25
12 miles
Had a great evening and Christmas morning with the kids. I ran my Boston prep route and I felt pretty good despite all the junk I've been eating. I'll clean up my diet after the holidays. Nice to get outside on Christmas and run.
12/24
7 miles
Easy recovery in the garage on Christmas Eve! Felt great.
12/23
13 miles
Ran from the Post office and did totem with an out and back on the Coastal trail too. 7:35 pace down to 6:11 pace. Felt good!!
12/22
10 miles w/ 10 X 20 sec strides
Ran the South loop with strides at the end. I had to be careful with the ice on the strides, but overall it was a good run. Kept it general aerobic pace. 7:38 pace down to 6:30 pace.
12/21
6 miles
Easy recovery pace. Need to make sure to keep them easy after long runs.
December 14th- December 20th
Mileage for the Year 2015
3,458 miles
Mileage for the week 12/14- 12/20
64 miles
12/20
16 miles
Ran my Boston prep route w/ Elmore Extention.
12/19
6 miles
An easy recovery pace before going out to state Wrestling Tournament.
12/18
10 miles
7:45 pace down to 6:30 pace before the State Wrestling Tournament.
12/17
6 miles
Easy recovery. Felt good. Last day of school w/ students before break!
12/16
12 miles
Medium Distance on the treadmill in the evening. 7:48 pace down to 6:22 pace. These take time, but important runs for the marathon.
12/15
8 miles (4 @ Tempo)
Felt pretty good and kept the tempo on the slower end, but still was a little tired.
3 mile warm-up w/ strides
4 @ Tempo (5:40 avg.)
1 mile cool down
12/14
6 miles
1st Official Day of Boston Training Begins. Easy recovery pace
3,458 miles
Mileage for the week 12/14- 12/20
64 miles
12/20
16 miles
Ran my Boston prep route w/ Elmore Extention.
12/19
6 miles
An easy recovery pace before going out to state Wrestling Tournament.
12/18
10 miles
7:45 pace down to 6:30 pace before the State Wrestling Tournament.
12/17
6 miles
Easy recovery. Felt good. Last day of school w/ students before break!
12/16
12 miles
Medium Distance on the treadmill in the evening. 7:48 pace down to 6:22 pace. These take time, but important runs for the marathon.
12/15
8 miles (4 @ Tempo)
Felt pretty good and kept the tempo on the slower end, but still was a little tired.
3 mile warm-up w/ strides
4 @ Tempo (5:40 avg.)
1 mile cool down
12/14
6 miles
1st Official Day of Boston Training Begins. Easy recovery pace
December 7th- December 13th
Mileage for the Year 2015
3,394 miles
Mileage for the week 12/7- 12/13
57 miles
12/13
13 miles
Ran my Boston prep route. Felt good to get outside in the snow. Felt good too.
12/12
6 miles
Easy recovery pace run before heading out to Regions.
12/11
9 miles
7:48 down to 6:15 progression run before the Region tournament today. I felt good. Ran on the treadmill in my garage.
12/10
4 miles
Just had time for an easy 30 minute run today. Glad I did something though.
12/9
10 miles
I had a great run from Studio 49 on the Campbell Creek trail. I felt pretty good and was running steady going from 7:20 pace down to a 6:15 on the snowy trail. It was fun running in the dark, but I did run into those same 2 moose I ran into all summer.
12/8
9 miles
Progressive run today from 7:40 pace down to 6:00 pace. I felt pretty good, but just tired from not sleeping well the last 2 nights. Neck from accident is still stiff.
12/7
6 miles
Easy pace today at the AK club.
3,394 miles
Mileage for the week 12/7- 12/13
57 miles
12/13
13 miles
Ran my Boston prep route. Felt good to get outside in the snow. Felt good too.
12/12
6 miles
Easy recovery pace run before heading out to Regions.
12/11
9 miles
7:48 down to 6:15 progression run before the Region tournament today. I felt good. Ran on the treadmill in my garage.
12/10
4 miles
Just had time for an easy 30 minute run today. Glad I did something though.
12/9
10 miles
I had a great run from Studio 49 on the Campbell Creek trail. I felt pretty good and was running steady going from 7:20 pace down to a 6:15 on the snowy trail. It was fun running in the dark, but I did run into those same 2 moose I ran into all summer.
12/8
9 miles
Progressive run today from 7:40 pace down to 6:00 pace. I felt pretty good, but just tired from not sleeping well the last 2 nights. Neck from accident is still stiff.
12/7
6 miles
Easy pace today at the AK club.
November 30th- December 6th
Mileage for the Year 2015
3,337 miles
Mileage for the week 11/30- 12/6
51 miles
12/6
8 miles
Nice to get outside and run again. Just ran from the house, but the sun was out and I felt pretty darn good. Kept is easy and focused on not going faster then 7 min pace. 1 more week of running until I officially begin training for Boston.
12/5
14 miles
Ran the totem from the post office and extended some on the coastal trai/northern lights to get a longer run. I wanted to run a little longer today, so I could watch the Vikings at 9am tomorrow. I felt really good and the sun was out. Loved it.
12/4
6 miles
An easy 6 miler before our dual meet w/ Service 7:40 down to 6:49. Felt good.
12/3
7 miles
Easy recovery pace in garage treadmill. Felt good.
12/2
10 miles
Ran the totem and I felt really good. Kept it General Aerobic.
12/1
6 miles
Easy 7 on the treadmill at home. Felt ok.
11/30
Off
Got in a car accident right before I was going to go running. 2 cars hit each other and 1 slid into me unfortunately. I feel okay, my neck is a little stiff.
3,337 miles
Mileage for the week 11/30- 12/6
51 miles
12/6
8 miles
Nice to get outside and run again. Just ran from the house, but the sun was out and I felt pretty darn good. Kept is easy and focused on not going faster then 7 min pace. 1 more week of running until I officially begin training for Boston.
12/5
14 miles
Ran the totem from the post office and extended some on the coastal trai/northern lights to get a longer run. I wanted to run a little longer today, so I could watch the Vikings at 9am tomorrow. I felt really good and the sun was out. Loved it.
12/4
6 miles
An easy 6 miler before our dual meet w/ Service 7:40 down to 6:49. Felt good.
12/3
7 miles
Easy recovery pace in garage treadmill. Felt good.
12/2
10 miles
Ran the totem and I felt really good. Kept it General Aerobic.
12/1
6 miles
Easy 7 on the treadmill at home. Felt ok.
11/30
Off
Got in a car accident right before I was going to go running. 2 cars hit each other and 1 slid into me unfortunately. I feel okay, my neck is a little stiff.
November 23rd- November 29th
Mileage for the Year 2015
3,286 miles
Mileage for the week 11/23- 11/29
54 miles
11/29
Off
I did run an easy hike up Falls creek though, but no running.
11/28
13 miles
Ran the totem route from the Post office with some extra. Felt pretty good and ran a 5:53 last mile.
11/27
8 miles
Ran on treadmill at the AK club. Kept it easy and ran from 7:40 pace to 6:50 pace.
11/26
10 miles
Real nice out just wearing a long sleeve shirt. A little slick ice in spots. Started at 7:30 pace and progressed down to 6:23 last mile. Ran my South Loop.
11/25
6 miles
An easy pace run before the wrestling dual meet.
11/24
9 miles
General Aerobic from 7:40-6:40 pace. Felt great and no pain at all in hips today. Weird. All the nice snow we got over the weekend has turned to Ice with the warm 40 degree temps.
11/23
8 miles
Ran outside to Dearmoun and back. After a few days of running I'm not sure why my hips were hurting. Felt a little better after I warmed up. Good to be outside though.
3,286 miles
Mileage for the week 11/23- 11/29
54 miles
11/29
Off
I did run an easy hike up Falls creek though, but no running.
11/28
13 miles
Ran the totem route from the Post office with some extra. Felt pretty good and ran a 5:53 last mile.
11/27
8 miles
Ran on treadmill at the AK club. Kept it easy and ran from 7:40 pace to 6:50 pace.
11/26
10 miles
Real nice out just wearing a long sleeve shirt. A little slick ice in spots. Started at 7:30 pace and progressed down to 6:23 last mile. Ran my South Loop.
11/25
6 miles
An easy pace run before the wrestling dual meet.
11/24
9 miles
General Aerobic from 7:40-6:40 pace. Felt great and no pain at all in hips today. Weird. All the nice snow we got over the weekend has turned to Ice with the warm 40 degree temps.
11/23
8 miles
Ran outside to Dearmoun and back. After a few days of running I'm not sure why my hips were hurting. Felt a little better after I warmed up. Good to be outside though.
November 16th- November 22nd
Mileage for the Year 2015
3,232 miles
Mileage for the week 11/16- 11/22
36 miles
11/22
Off- Exhausted from wrestling and little sleep.
11/21
Off- Wrestling "Lancer Smith Champs"
11/20
Off- Wrestling
11/19
8.5 miles
Easy progression from 7:40 pace to 6:22 pace. Felt good.
11/18
11 miles (4 miles tempo, 3 min active recovery, 3 miles tempo)
About 1 degree outside, suppose to warm up tomorrow. Good workout today at the AK club. Lots of sweat though.
3 mile warm-up w/ strides
4 mile tempo (5:39 down to 5:36)
3 minute recovery at 7:30 pace
3 mile tempo (5:36 down to 5:30)
1 mile cool down
11/17
9 miles
General Aerobic at the AK club. Started at 7:30 pace and progressed down to 6:40ish for half the run. I felt really good.
11/16
7 miles
Easy recovery at the AK Club. Felt good. 1 above today outside and I just wanted to take it easy.
3,232 miles
Mileage for the week 11/16- 11/22
36 miles
11/22
Off- Exhausted from wrestling and little sleep.
11/21
Off- Wrestling "Lancer Smith Champs"
11/20
Off- Wrestling
11/19
8.5 miles
Easy progression from 7:40 pace to 6:22 pace. Felt good.
11/18
11 miles (4 miles tempo, 3 min active recovery, 3 miles tempo)
About 1 degree outside, suppose to warm up tomorrow. Good workout today at the AK club. Lots of sweat though.
3 mile warm-up w/ strides
4 mile tempo (5:39 down to 5:36)
3 minute recovery at 7:30 pace
3 mile tempo (5:36 down to 5:30)
1 mile cool down
11/17
9 miles
General Aerobic at the AK club. Started at 7:30 pace and progressed down to 6:40ish for half the run. I felt really good.
11/16
7 miles
Easy recovery at the AK Club. Felt good. 1 above today outside and I just wanted to take it easy.
November 9th- November 15th
Mileage for the Year 2015
3,196 miles
Mileage for the week 11/9- 11/15
60 miles
11/15
13 miles
Ran my Boston prep route and it was cold. My iphone also died after 5 miles due to the cold. I felt pretty good, but my hips either hurt from the downhill or cold. Another decent week.
11/14
6 miles
Another easy recovery after wrestling tournament. Ran on my treadmill at home for 1st time since over a year ago.
11/13
6 miles
Easy recovery pace before dualing Wasilla at Dimond tonight.
11/12
8.5 miles
Progressive run at the AK club before our dual meet out in Chugiak. Started at 7:30 pace and progressed down to 6:30 pace. Felt great.
11/11
10 miles (2 x 3 mile Tempo w/ 400m jog recovery between sets)
Had a good tempo workout today. It was all comfortable. Gets warm at the AK club though.
3 mile warm-up w/strides
3 mile tempo (5:42 avg)
400 meter job (2:00 min)
3 mile tempo (5:39 avg)
1 mile cool down
11/10
8.5 miles
Ran to Dearmoun and back. Felt good to be outside. Legs felt a little tired the first 3-4 miles, but felt better as I went. Ice bugs for sure today.
11/9
7 miles
Easy recovery at the AK club. Felt good.
3,196 miles
Mileage for the week 11/9- 11/15
60 miles
11/15
13 miles
Ran my Boston prep route and it was cold. My iphone also died after 5 miles due to the cold. I felt pretty good, but my hips either hurt from the downhill or cold. Another decent week.
11/14
6 miles
Another easy recovery after wrestling tournament. Ran on my treadmill at home for 1st time since over a year ago.
11/13
6 miles
Easy recovery pace before dualing Wasilla at Dimond tonight.
11/12
8.5 miles
Progressive run at the AK club before our dual meet out in Chugiak. Started at 7:30 pace and progressed down to 6:30 pace. Felt great.
11/11
10 miles (2 x 3 mile Tempo w/ 400m jog recovery between sets)
Had a good tempo workout today. It was all comfortable. Gets warm at the AK club though.
3 mile warm-up w/strides
3 mile tempo (5:42 avg)
400 meter job (2:00 min)
3 mile tempo (5:39 avg)
1 mile cool down
11/10
8.5 miles
Ran to Dearmoun and back. Felt good to be outside. Legs felt a little tired the first 3-4 miles, but felt better as I went. Ice bugs for sure today.
11/9
7 miles
Easy recovery at the AK club. Felt good.
November 2nd- November 8th
Mileage for the Year 2015
3,136 miles
Mileage for the week 11/2- 11/8
62 miles
11/8
13.5 miles
Great group run today. Anna Dalton, TJ, Ryan Cox, Jacob Kirk, Corbyn Jahn, Dylan Petersen, Jake Moe, Tony Tomisch. Ran from Gooselake to the Hillside trails. Felt good, but a little tired toward the end. Great week of running.
11/7
9.5 miles (10 x 20 sec strides)
Ran on the coastal trail from Westchester and it was beautiful out. A little slick, but ok. Started at 7:15 pace and progressed down to 6:10 pace. I was keeping it pretty easy, but running faster then I thought. Felt good.
11/6
6 miles
Long day. I was suppose to go to Fairbanks for the North Pole tournament, but weather kept us in Anchorage. After work I did run to Huffman and back. Wore Ice bugs, but I probably shouldn't have because there wasn't much ice. Kept it pretty easy, but felt good.
11/5
9 miles
I wanted to run outside and I probably should've of. It was windy and getting dark, so I just opted for the treadmill at the AK club. Got so sweaty..... Started at 7:30 pace and progressed to 6:22 pace. Felt awesome!!!
11/4
8 miles (4 @ Tempo)
First workout in a long time........ I felt really good and I kept it on the easier side of tempo. Ran at the AK club. Tempo pace was 5:44avg.
11/3
8 miles
Ran in the Ice bugs this evening. Ran to Dearmoun and back. Felt so good running in the fresh cold air. Felt good too. Started at 7:30 pace and progressed down to 6:40 pace outside in the snow with winter gear on.
11/2
7.5 miles
Nice and easy at the AK club. Snowed last night and slick conditions outside.
3,136 miles
Mileage for the week 11/2- 11/8
62 miles
11/8
13.5 miles
Great group run today. Anna Dalton, TJ, Ryan Cox, Jacob Kirk, Corbyn Jahn, Dylan Petersen, Jake Moe, Tony Tomisch. Ran from Gooselake to the Hillside trails. Felt good, but a little tired toward the end. Great week of running.
11/7
9.5 miles (10 x 20 sec strides)
Ran on the coastal trail from Westchester and it was beautiful out. A little slick, but ok. Started at 7:15 pace and progressed down to 6:10 pace. I was keeping it pretty easy, but running faster then I thought. Felt good.
11/6
6 miles
Long day. I was suppose to go to Fairbanks for the North Pole tournament, but weather kept us in Anchorage. After work I did run to Huffman and back. Wore Ice bugs, but I probably shouldn't have because there wasn't much ice. Kept it pretty easy, but felt good.
11/5
9 miles
I wanted to run outside and I probably should've of. It was windy and getting dark, so I just opted for the treadmill at the AK club. Got so sweaty..... Started at 7:30 pace and progressed to 6:22 pace. Felt awesome!!!
11/4
8 miles (4 @ Tempo)
First workout in a long time........ I felt really good and I kept it on the easier side of tempo. Ran at the AK club. Tempo pace was 5:44avg.
11/3
8 miles
Ran in the Ice bugs this evening. Ran to Dearmoun and back. Felt so good running in the fresh cold air. Felt good too. Started at 7:30 pace and progressed down to 6:40 pace outside in the snow with winter gear on.
11/2
7.5 miles
Nice and easy at the AK club. Snowed last night and slick conditions outside.
October 26th- November 1st
Mileage for the Year 2015
3,074 miles
Mileage for the week 10/26- 11/1
40 miles
11/1
10 miles
Ran the South Loop with some extra. Kept it pretty easy and I felt good. Having 2 days off helped I'm sure. 6:50 average.
10/31
Off- South Wrestling duals
10/30
Off- South Wrestling duals
10/29
9 miles
Ran to Dearmoun and back with extra. Started at 7:22 pace and progressed down to a 5:56 mile.
10/28
6 miles
Easy pace at the AK club before our Dual meet tonight.
10/27
8 miles (8 x 20sec strides)
Ran to Dearmoun and back. General Aerobic pace with strides at the end.
10/26
6 miles
Easy from the AK club. Kept it easy.
3,074 miles
Mileage for the week 10/26- 11/1
40 miles
11/1
10 miles
Ran the South Loop with some extra. Kept it pretty easy and I felt good. Having 2 days off helped I'm sure. 6:50 average.
10/31
Off- South Wrestling duals
10/30
Off- South Wrestling duals
10/29
9 miles
Ran to Dearmoun and back with extra. Started at 7:22 pace and progressed down to a 5:56 mile.
10/28
6 miles
Easy pace at the AK club before our Dual meet tonight.
10/27
8 miles (8 x 20sec strides)
Ran to Dearmoun and back. General Aerobic pace with strides at the end.
10/26
6 miles
Easy from the AK club. Kept it easy.
October 19th- October 25th
Mileage for the Year 2015
3,035 miles
Mileage for the year 10/19- 10/25
44 miles
10/25
10 miles
Had a real good run today on my south loop. Started at 7:10 pace and progressed down to a 5:46 last mile. Felt good.
10/24
6 miles
Easy at the AK club
10/23
8 miles
Ran for about 70 minutes on single track at Kincaid. Great day for running and fun to be on trails. I was tired.
10/22
6 miles
Easy recovery at the AK club before the dual meet tonight
10/21
Off
Conferences today and no time to do anything.
10/20
8 miles w/ 8 x 20 sec strides
Ran to Dearmoun and back and threw in some strides. Felt good and still ran in shorts.
10/19
6 miles
Nice and easy at the AK club after a massage.
3,035 miles
Mileage for the year 10/19- 10/25
44 miles
10/25
10 miles
Had a real good run today on my south loop. Started at 7:10 pace and progressed down to a 5:46 last mile. Felt good.
10/24
6 miles
Easy at the AK club
10/23
8 miles
Ran for about 70 minutes on single track at Kincaid. Great day for running and fun to be on trails. I was tired.
10/22
6 miles
Easy recovery at the AK club before the dual meet tonight
10/21
Off
Conferences today and no time to do anything.
10/20
8 miles w/ 8 x 20 sec strides
Ran to Dearmoun and back and threw in some strides. Felt good and still ran in shorts.
10/19
6 miles
Nice and easy at the AK club after a massage.
October 12th- October 18th
Mileage for the Year 2015
2,991 miles
Mileage for the week 10/12- 10/18
43 miles
10/18
8 miles
Raining out, but I'm glad I ran outside. Dearmoun and back progressive. 7:20 pace to 6:09 pace.
10/17
Off
10/16
7 miles
It was nice to get this run in. Wrestling tourney got done earlier then expected. Easy pace at the AK club.
10/15
7 miles
Ran to Huffman and back. It was a progressive run and ended up running a 5:44 last mile. Felt pretty good and nice to be outside in the fall.
10/14
6 miles
Easy recovery pace at the AK club.
10/13
8 miles
I can't believe how good I felt today. I did see the chriopracter and get a 1 hr. massage today. I ran at the AK club again since it was just pouring super hard out. Last 2 miles were sub 6.
10/12
7 miles
Ran at the AK club. Kept it easy still, but did pick it up sub 7 for last couple miles. Felt really good today too. My left hip is so much better.
2,991 miles
Mileage for the week 10/12- 10/18
43 miles
10/18
8 miles
Raining out, but I'm glad I ran outside. Dearmoun and back progressive. 7:20 pace to 6:09 pace.
10/17
Off
10/16
7 miles
It was nice to get this run in. Wrestling tourney got done earlier then expected. Easy pace at the AK club.
10/15
7 miles
Ran to Huffman and back. It was a progressive run and ended up running a 5:44 last mile. Felt pretty good and nice to be outside in the fall.
10/14
6 miles
Easy recovery pace at the AK club.
10/13
8 miles
I can't believe how good I felt today. I did see the chriopracter and get a 1 hr. massage today. I ran at the AK club again since it was just pouring super hard out. Last 2 miles were sub 6.
10/12
7 miles
Ran at the AK club. Kept it easy still, but did pick it up sub 7 for last couple miles. Felt really good today too. My left hip is so much better.
October 5th- October 11th
Mileage for the Year 2015
2,948 miles
Mileage for the week 10/5- 10/11
12 miles
10/11
6 miles
I rode my bike this morning for the first time in years. I only rode it because I needed to get my truck. I really need to start biking again. It's so much fun to go faster.
Ran to Huffman and back in the evening easy. I feel heavy and very out of shape. Hips were ok.
10/10
6 miles
Easy pace at the AK club.
10/9
Off
10/8
Off
10/7
Off
10/6
Off
10/5
Off
2,948 miles
Mileage for the week 10/5- 10/11
12 miles
10/11
6 miles
I rode my bike this morning for the first time in years. I only rode it because I needed to get my truck. I really need to start biking again. It's so much fun to go faster.
Ran to Huffman and back in the evening easy. I feel heavy and very out of shape. Hips were ok.
10/10
6 miles
Easy pace at the AK club.
10/9
Off
10/8
Off
10/7
Off
10/6
Off
10/5
Off
September 28th- October 4th
Mileage for the Year 2015
2,936 miles
Mileage for the week 9/28- 10/4
42 miles
10/4
7 miles
Ran with wes tibbletts on the hillside trails. Great fall day but extremely sore still.
10/3
6 miles
Ran to Huffman and back and I'm extremely sore especially in my hip flexors. All this running has really took a toll on my flexibility and my all round athleticism. I need to be more conscious of the total package while training for marathons.
10/2
Off
Wrestled and drilled just a little.
10/1
7 miles
Easy pace at the AK club.
9/30
6 miles
Easy recover pace. All week!!
9/29
8 miles
Same as yesterday, but I picked it up the last couple miles just down to 6:30ish pace.
9/28
8 miles
Easy recovery at the AK club. I felt really good, but will keep it real easy for another full week or more. Plus, wrestling starts on Wednesday!
2,936 miles
Mileage for the week 9/28- 10/4
42 miles
10/4
7 miles
Ran with wes tibbletts on the hillside trails. Great fall day but extremely sore still.
10/3
6 miles
Ran to Huffman and back and I'm extremely sore especially in my hip flexors. All this running has really took a toll on my flexibility and my all round athleticism. I need to be more conscious of the total package while training for marathons.
10/2
Off
Wrestled and drilled just a little.
10/1
7 miles
Easy pace at the AK club.
9/30
6 miles
Easy recover pace. All week!!
9/29
8 miles
Same as yesterday, but I picked it up the last couple miles just down to 6:30ish pace.
9/28
8 miles
Easy recovery at the AK club. I felt really good, but will keep it real easy for another full week or more. Plus, wrestling starts on Wednesday!
September 21st- September 27th
Mileage for the Year 2015
2,894 miles
Mileage for the week 9/21- 9/27
33 miles
9/27
Off
Busy with Tae's dance recital and figured a full day off is good right now.
9/26
6 miles
Easy recovery at the AK club before Tae's dance recital.
9/25
9 miles
Had a blast after school running to Rabbit Lake and back even though it was by myself. I kept it real easy. It was snowing up there and I ran into a huge group of ptarmigan. Need to do this more often.
9/24
8 miles
Another beautiful day out. I should've went for a hike in the mountains. I did the coastal trail again for just about an hour, nice and easy. Legs getting better every day.
9/23
6 miles
Beautiful day outside, so I wanted to do something. Ran from Westchester on the coastal trail. Legs felt better the longer I ran.
9/22
4 miles
Ran super easy at the AK club. Legs didn't feel that great:) But, it was nice to move a little.
9/21
Off
2,894 miles
Mileage for the week 9/21- 9/27
33 miles
9/27
Off
Busy with Tae's dance recital and figured a full day off is good right now.
9/26
6 miles
Easy recovery at the AK club before Tae's dance recital.
9/25
9 miles
Had a blast after school running to Rabbit Lake and back even though it was by myself. I kept it real easy. It was snowing up there and I ran into a huge group of ptarmigan. Need to do this more often.
9/24
8 miles
Another beautiful day out. I should've went for a hike in the mountains. I did the coastal trail again for just about an hour, nice and easy. Legs getting better every day.
9/23
6 miles
Beautiful day outside, so I wanted to do something. Ran from Westchester on the coastal trail. Legs felt better the longer I ran.
9/22
4 miles
Ran super easy at the AK club. Legs didn't feel that great:) But, it was nice to move a little.
9/21
Off
September 14th- September 20th
Mileage for the Year 2015
2,861 miles
Mileage for the week 9/14- 9/20
56 miles
9/20
Off
9/19
28 miles (Equinox Marathon 3:04:18- 3rd Place)
Always a tough race, but I actually had a good time. I didn't do anything specific to get ready for this race and it showed on the ups and downs. Beautiful course and love the fall colors in Fairbanks. Still one of my favorie races.
1.8 mile warm-up around UAF
9/18
4 miles
Easy shake out run on the south track. The sun was finally out!
9/17
5.5 miles ( 6 x 20 sec strides)
Pouring rain still outside. It can stop now. Felt really really good today. Threw in some strides too. Ran at AK club.
9/16
6 miles
Kept it easy recovery pace, but I felt really good which is encouraging. All easy runs until race day!
9/15
7 miles (3 @ MP- 5:56, 5:52, 5:49)
Pouring outside, so I did this indoors at the AK Club. Super warm and sweat everywhere. Felt really good though.
9/14
6 miles
Ran from school and did the lower 4 and extra. Legs felt heavy and stiff and my hips were bugging.
2,861 miles
Mileage for the week 9/14- 9/20
56 miles
9/20
Off
9/19
28 miles (Equinox Marathon 3:04:18- 3rd Place)
Always a tough race, but I actually had a good time. I didn't do anything specific to get ready for this race and it showed on the ups and downs. Beautiful course and love the fall colors in Fairbanks. Still one of my favorie races.
1.8 mile warm-up around UAF
9/18
4 miles
Easy shake out run on the south track. The sun was finally out!
9/17
5.5 miles ( 6 x 20 sec strides)
Pouring rain still outside. It can stop now. Felt really really good today. Threw in some strides too. Ran at AK club.
9/16
6 miles
Kept it easy recovery pace, but I felt really good which is encouraging. All easy runs until race day!
9/15
7 miles (3 @ MP- 5:56, 5:52, 5:49)
Pouring outside, so I did this indoors at the AK Club. Super warm and sweat everywhere. Felt really good though.
9/14
6 miles
Ran from school and did the lower 4 and extra. Legs felt heavy and stiff and my hips were bugging.
September 7th- September 13th
Mileage for the Year 2015
2,805 miles
Mileage for the week 9/7- 9/13
53 miles
9/13
Off
Legs still sore, so just going for a walk today.
9/12
12 miles
I was gonna run trails today, but it was pouring outside. I mean I haven't it seen it come down like that in a long time. Wasn't gonna have a crappy run, so I just went to the AK club. Started at 7:30 pace and progressed down to 6:07 pace. Felt really good.
9/11
6 miles
Super easy again at the AK club to keep it easy. Quads still a little sore from wednesday.
9/10
7 miles
Super easy recovery at the AK club. Decided to keep it just at 7 miles, when I could feel some soreness in quads. Felt good though. Need to just make sure legs are feeling good for next saturday.
9/9
12 miles
Ran with Matias up in Bear Valley. He has some amazing and fun routes up there on the mountain. It's definitely a running style I need to work on, but it's a lot of fun. We ran for 1hr. and 45min and covered about 12 miles. Need to do this more next year!
9/8
8 miles
Went to the AK club to run super easy recovery. Felt good.
9/7
8 miles
Nice and easy recovery run to Dearmoun and back. Felt good, but could tell my legs were a little tired from yesterday.
2,805 miles
Mileage for the week 9/7- 9/13
53 miles
9/13
Off
Legs still sore, so just going for a walk today.
9/12
12 miles
I was gonna run trails today, but it was pouring outside. I mean I haven't it seen it come down like that in a long time. Wasn't gonna have a crappy run, so I just went to the AK club. Started at 7:30 pace and progressed down to 6:07 pace. Felt really good.
9/11
6 miles
Super easy again at the AK club to keep it easy. Quads still a little sore from wednesday.
9/10
7 miles
Super easy recovery at the AK club. Decided to keep it just at 7 miles, when I could feel some soreness in quads. Felt good though. Need to just make sure legs are feeling good for next saturday.
9/9
12 miles
Ran with Matias up in Bear Valley. He has some amazing and fun routes up there on the mountain. It's definitely a running style I need to work on, but it's a lot of fun. We ran for 1hr. and 45min and covered about 12 miles. Need to do this more next year!
9/8
8 miles
Went to the AK club to run super easy recovery. Felt good.
9/7
8 miles
Nice and easy recovery run to Dearmoun and back. Felt good, but could tell my legs were a little tired from yesterday.
August 31st- September 6th
Mileage for the Year 2015
2,752 miles
Mileage for the week 8/31- 9/6
85 miles
9/6
21 miles
Ran my new 20 mile loop this morning and added a mile. I ran the downhills hard to get my quads used to it for Equinox. Maybe a little too late, but I just gotta get to the starting line healthy and ready. I felt pretty good. Ran a bunch of sub 6 mile too.
9/5
10 miles
Easy recovery miles at the AK Club. I'm gonna do almost all recovery on a treadmill until Equinox to make sure I keep it easy and my legs get better.
9/4
12+ miles
Met Matias at Service after school and ran the Hillside Trails. It was actually a lot of fun getting on the trails and talking with Matias. Great guy and nice to pick his brain. He's having a great summer of racing at the age of 45. Motivating!!!
9/3
9 miles
Easy recovery run at the South High Track. I wanted a nice easy surface to just make sure I was at recovery pace. Felt pretty good, but it was cold and rainy.
9/2
12 miles (5 @ Tempo)
Ran from Studio 49 and it was a beautiful day out. Felt ok during the workout. It's just nice to know that my legs can move a little faster still. It's been rough since Lost Lake.
3.5 mile warm up w/ Strides
5 miles straight tempo (5:36, 5:36, 5:38, 5:39, 5:39)
3.5 mile Aerobic
9/1
10 miles
Ran from Studio 49 today. It was another beautiful sunny day. Hard to believe the weather the past 2 summers. I'll take it. I felt okay and had some energy, but I still don't feel smooth running. I didn't really run hard, but it wasn't true recovery either. Try just to be relaxed and run. Ran 6:5X average for the run. Gonna do a tempo run tomorrow on the same route.
8/31
10 miles
I wanted to fully recover from the long run yesterday. It seems the only way to make sure is to jump on a treadmill. My legs seems to recover much faster that way. Felt really good, but kept it super easy at 7:30-7:40 pace.
2,752 miles
Mileage for the week 8/31- 9/6
85 miles
9/6
21 miles
Ran my new 20 mile loop this morning and added a mile. I ran the downhills hard to get my quads used to it for Equinox. Maybe a little too late, but I just gotta get to the starting line healthy and ready. I felt pretty good. Ran a bunch of sub 6 mile too.
9/5
10 miles
Easy recovery miles at the AK Club. I'm gonna do almost all recovery on a treadmill until Equinox to make sure I keep it easy and my legs get better.
9/4
12+ miles
Met Matias at Service after school and ran the Hillside Trails. It was actually a lot of fun getting on the trails and talking with Matias. Great guy and nice to pick his brain. He's having a great summer of racing at the age of 45. Motivating!!!
9/3
9 miles
Easy recovery run at the South High Track. I wanted a nice easy surface to just make sure I was at recovery pace. Felt pretty good, but it was cold and rainy.
9/2
12 miles (5 @ Tempo)
Ran from Studio 49 and it was a beautiful day out. Felt ok during the workout. It's just nice to know that my legs can move a little faster still. It's been rough since Lost Lake.
3.5 mile warm up w/ Strides
5 miles straight tempo (5:36, 5:36, 5:38, 5:39, 5:39)
3.5 mile Aerobic
9/1
10 miles
Ran from Studio 49 today. It was another beautiful sunny day. Hard to believe the weather the past 2 summers. I'll take it. I felt okay and had some energy, but I still don't feel smooth running. I didn't really run hard, but it wasn't true recovery either. Try just to be relaxed and run. Ran 6:5X average for the run. Gonna do a tempo run tomorrow on the same route.
8/31
10 miles
I wanted to fully recover from the long run yesterday. It seems the only way to make sure is to jump on a treadmill. My legs seems to recover much faster that way. Felt really good, but kept it super easy at 7:30-7:40 pace.
August 24th- August 30th
Mileage for the Year 2015
2,667 miles
Mileage for the week 8/24- 8/30
67 miles
8/30
18 miles
Ran the tour trails with Anna and TJ. It was a little chilly this morning, just a reminder that winter will be here soon. I felt kind of fat and out of shape. Not very motivating for Equinox. Just gonna try and get to the starting line feeling better then I do now. Legs are getting better compared to the first 4 days of the week.
8/29
10 miles
To aide with my recovery I ran at the AK club again. That way I could control the pace better and have a nice soft and even surface. Kept it very easy again.
8/28
10 miles
Finally resembled running like normal today. Legs felt like they had some energy in them, but still need to take it easy tomorrow. Ran from Studio 49 on Campbell Creek trail out and back. Started at 7:30 pace and progressed down to a 6:20 mile. Felt ok.
8/27
8 miles
I decided to go to the Alaska club and run on the treadmill. That way the surface was forgiving and I could make sure I was running super easy and hopefully my legs will recover. I felt pretty good. Probably the best all week. Hopefully even better tomorrow.
8/26
7 miles
I took off from Studio 49 after droping Tae off. I felt ok the first couple of miles, but after 4 miles it was all I could do to not Stop. My legs were dead and had zero life in them. It's frustrating because I really would like to train and run longer.
8/25
6 miles
Exhausted. I worked all day. Got up at 6 went to school. Picked up Tae and brought to Dance after, then I worked at Skinny raven till 7p. I did go for an easy 6 to Huffman and back after work. By the time I ate it was already 9pm. So, stupid to live like this. I gave Skinny Raven my notice today, that I just can't do it anymore. Need to have a more quality of life during the school year. My legs also feel like shit still since the race. Hope they feel better soon.
8/24
8 miles
Ouch! My legs are still trashed from Saturday's downhill. I can't believe I even tried to start running because it was ugly. After a mile or two I did start to feel a little better though. Ran on the Coastal trail from Westchester. It was beautiful out.
2,667 miles
Mileage for the week 8/24- 8/30
67 miles
8/30
18 miles
Ran the tour trails with Anna and TJ. It was a little chilly this morning, just a reminder that winter will be here soon. I felt kind of fat and out of shape. Not very motivating for Equinox. Just gonna try and get to the starting line feeling better then I do now. Legs are getting better compared to the first 4 days of the week.
8/29
10 miles
To aide with my recovery I ran at the AK club again. That way I could control the pace better and have a nice soft and even surface. Kept it very easy again.
8/28
10 miles
Finally resembled running like normal today. Legs felt like they had some energy in them, but still need to take it easy tomorrow. Ran from Studio 49 on Campbell Creek trail out and back. Started at 7:30 pace and progressed down to a 6:20 mile. Felt ok.
8/27
8 miles
I decided to go to the Alaska club and run on the treadmill. That way the surface was forgiving and I could make sure I was running super easy and hopefully my legs will recover. I felt pretty good. Probably the best all week. Hopefully even better tomorrow.
8/26
7 miles
I took off from Studio 49 after droping Tae off. I felt ok the first couple of miles, but after 4 miles it was all I could do to not Stop. My legs were dead and had zero life in them. It's frustrating because I really would like to train and run longer.
8/25
6 miles
Exhausted. I worked all day. Got up at 6 went to school. Picked up Tae and brought to Dance after, then I worked at Skinny raven till 7p. I did go for an easy 6 to Huffman and back after work. By the time I ate it was already 9pm. So, stupid to live like this. I gave Skinny Raven my notice today, that I just can't do it anymore. Need to have a more quality of life during the school year. My legs also feel like shit still since the race. Hope they feel better soon.
8/24
8 miles
Ouch! My legs are still trashed from Saturday's downhill. I can't believe I even tried to start running because it was ugly. After a mile or two I did start to feel a little better though. Ran on the Coastal trail from Westchester. It was beautiful out.
August 17th- August 23rd
Mileage for the Year 2015
2,600 miles
Mileage for the week 8/17- 8/23
76 miles
8/23
15 miles (9am/6pm)
My legs were pretty trashed from the downhill section yesterday. Both runs today were at a very easy recovery pace. It actually felt good to get them moving. Ran to Dearmoun in the morning and Huffman in the evening.
8/22
17 miles (Lost Lake-1:49:38)
I did a short 1.5+ mile warm-up at a slow jog with some strides. I wasn't really pumped to race and with that attitude it was hard to dig deep. I took it pretty conservative all the way to the top. I did run pretty well up top and I did try my best on the way down, but I'm just not comfortable going all out. It was a beautiful day and the post race was a lot of fun.
8/21
6 miles
I had a long day at work going over the warm up with my students. I think I demonstrated to many lunges during my 5 classes. I'm actually sore in my quads and glutes. I did a little shake out run at an easy pace to Huffman and back. I love the Lost Lake trail, but I'm not to excited to race tomorrow. Just tired from the long week. It'll be a good workout though regardless of how I do.
8/20
8 miles
Easy pace to Dearmoun and back after droping tae off at Dance. It was another sunny afternoon. I felt pretty good and it was enjoyable.
8/19
12 miles (5:43, 5:44, 5:35, 5:19)
Ran from Studio 49 on campbell creek. Wanted to get a small workout in during the run. Kind of an easy progressive tempo run that took about 22:20 to run. I actually felt pretty darn good. Kept an honest 6:10 pace the last 4.5 miles too.
8/18
10 miles
Another easy recovery run before work this morning. Got up at 5:30am and out the door by 6. Ran my south loop. Felt good.
8/17
10 miles
Decided to run just once today to fully recover from 20 miler yesterday. Ran my south loop in the afternoon and felt pretty good.
2,600 miles
Mileage for the week 8/17- 8/23
76 miles
8/23
15 miles (9am/6pm)
My legs were pretty trashed from the downhill section yesterday. Both runs today were at a very easy recovery pace. It actually felt good to get them moving. Ran to Dearmoun in the morning and Huffman in the evening.
8/22
17 miles (Lost Lake-1:49:38)
I did a short 1.5+ mile warm-up at a slow jog with some strides. I wasn't really pumped to race and with that attitude it was hard to dig deep. I took it pretty conservative all the way to the top. I did run pretty well up top and I did try my best on the way down, but I'm just not comfortable going all out. It was a beautiful day and the post race was a lot of fun.
8/21
6 miles
I had a long day at work going over the warm up with my students. I think I demonstrated to many lunges during my 5 classes. I'm actually sore in my quads and glutes. I did a little shake out run at an easy pace to Huffman and back. I love the Lost Lake trail, but I'm not to excited to race tomorrow. Just tired from the long week. It'll be a good workout though regardless of how I do.
8/20
8 miles
Easy pace to Dearmoun and back after droping tae off at Dance. It was another sunny afternoon. I felt pretty good and it was enjoyable.
8/19
12 miles (5:43, 5:44, 5:35, 5:19)
Ran from Studio 49 on campbell creek. Wanted to get a small workout in during the run. Kind of an easy progressive tempo run that took about 22:20 to run. I actually felt pretty darn good. Kept an honest 6:10 pace the last 4.5 miles too.
8/18
10 miles
Another easy recovery run before work this morning. Got up at 5:30am and out the door by 6. Ran my south loop. Felt good.
8/17
10 miles
Decided to run just once today to fully recover from 20 miler yesterday. Ran my south loop in the afternoon and felt pretty good.
August 10th- August 16th
Mileage for the Year 2015
2,524 miles
Mileage for the week 8/10- 8/16
100 miles
8/16
20 miles
Created a new 20 mile loop from my house. Boston prep route to Elmore Extention and then jumped on Campbell Creek trail to Studio 49 and home. Almost 20 miles exactly. I had a pretty good long run. Started at 7:40 pace and progressed down to 6 min pace. It rained the entire time, but it wasn't too bad. Legs felt pretty good, just not use to 20 mile runs.
8/15
17 miles (11am w/ 10 x 20 sec. strides/6pm)
Taelynn's Birthday party was a success last night! Ran from Studio 49 on Campbell Creek. Felt tired and weak the first few miles and after I turned around at 5 mile warm, I felt awesome. Did 10 striders the last couple of miles. *Ran into that stupid moose and calf again. Had to detour.
Easy Recovery to Huffman and back in the evening.
8/14
16 miles (10am/6pm)
Was running by 6am again before my In-Service at UAA/Wendler. Ran the south loop again and kept it easy.
Recovery again to Huffman and back in the evening.
8/13
16 miles (10am/6pm)
1st day back to work at South! Woke up at 5:30am to get running by 6am. I ran my south loop and kept it easy. Felt good getting up and getting that done. A lot colder in the morning!
Easy recovery pace to Huffman and back in the evening.
8/12
16 miles (6am/10pm)
Felt a little better today, but can still tell I'm tired and couging a little. Ran to Huffman and back in the morning. Ran my South loop in the evening. I'm probably gonna run all easy runs this week, with hopefully a real good long run on Sunday.
8/11
15 miles (10am/5pm)
Still sick. I could really feel it in my chest and lungs. A little burning sensation and I feel tired!!! Kept it at an easy pace, just to get out and move. Ran my South loop around 1pm and ran to Huffman around 7pm.
8/10
Off- Long day traveling from Fargo to Anchorage. Plus, I'm sick and I just needed to rest.
2,524 miles
Mileage for the week 8/10- 8/16
100 miles
8/16
20 miles
Created a new 20 mile loop from my house. Boston prep route to Elmore Extention and then jumped on Campbell Creek trail to Studio 49 and home. Almost 20 miles exactly. I had a pretty good long run. Started at 7:40 pace and progressed down to 6 min pace. It rained the entire time, but it wasn't too bad. Legs felt pretty good, just not use to 20 mile runs.
8/15
17 miles (11am w/ 10 x 20 sec. strides/6pm)
Taelynn's Birthday party was a success last night! Ran from Studio 49 on Campbell Creek. Felt tired and weak the first few miles and after I turned around at 5 mile warm, I felt awesome. Did 10 striders the last couple of miles. *Ran into that stupid moose and calf again. Had to detour.
Easy Recovery to Huffman and back in the evening.
8/14
16 miles (10am/6pm)
Was running by 6am again before my In-Service at UAA/Wendler. Ran the south loop again and kept it easy.
Recovery again to Huffman and back in the evening.
8/13
16 miles (10am/6pm)
1st day back to work at South! Woke up at 5:30am to get running by 6am. I ran my south loop and kept it easy. Felt good getting up and getting that done. A lot colder in the morning!
Easy recovery pace to Huffman and back in the evening.
8/12
16 miles (6am/10pm)
Felt a little better today, but can still tell I'm tired and couging a little. Ran to Huffman and back in the morning. Ran my South loop in the evening. I'm probably gonna run all easy runs this week, with hopefully a real good long run on Sunday.
8/11
15 miles (10am/5pm)
Still sick. I could really feel it in my chest and lungs. A little burning sensation and I feel tired!!! Kept it at an easy pace, just to get out and move. Ran my South loop around 1pm and ran to Huffman around 7pm.
8/10
Off- Long day traveling from Fargo to Anchorage. Plus, I'm sick and I just needed to rest.
August 3rd- August 9th
Mileage for the Year 2015
2,424 miles
Mileage for the week 8/3- 8/9
122 miles
8/9
18 miles
I was pretty darn sick last night. Coughing and lots of congestion and just warn down too. I called it an early night and got 11 hrs. of sleep!!!! Still a little droggy and congested in the morning. Wasn't sure I was going to run and I was kinda ok with it. But, after breakfast and some coffee I felt okay to get a very easy 45 min. in. After a couple of miles, I started to feel great! My legs had lots of spring and I felt good. Heart rate was low and I just decided to keep on running. Had one of my best runs here in Bemidji actually. I'll take it. Just got to make sure I get rid of this cold.
8/8
16 miles (10am/6pm)
Definetly have some type of cold going on. Runny nose, mucus, coughing, and feel a little tired. Took me awhile to wake up with a little breakfast and coffee. Felt much better when I got out running though. Took it super easy out on Lake Bemidji route. Muggy!!!
Same afternoon route I've been doing. Sun was out and it was humid! Felt okay, but kept it recovery pace.
8/7
18 miles (12am/6pm)
Ran out on Birchmont to my Grandpa Ritchie's old house and back. It was very warm and very humid. It looked like I jumped in the lake when I was finished. Made it a progressive run. First 4 miles easy, next 4 were moderate, and the next 3 were sub 5:57, 5:49, 5:45, but it was too darn hot and humid and my heart rate was too high. Decided to run a cool down mile instead for the last mile.
Another easy recovery run to Deep rock on 5th and back in the evening. Felt great.
8/6
16 miles (10am/6pm)
Both runs were at a real easy recovery pace. Out on Blue Ox Marathon course in the am and then out to Deep rock on 5th in the evening. My evening run I felt a lot better and heart rate was lower. I maybe getting a little sick right now. Coughing a little and running nose. Feel a little tired.
8/5
22 miles (16am/6pm)
Ran around Lake Bemidji again this morning. Felt much better than I did on Sunday. I turned it into a progressive run. Started at 7:30 pace and progressed each mile down to 5:57 pace. It was warm and sunny, but I stashed some water around the 9-10 mile mark.
Easy recovery run in the afternoon to Deep Rock on 5th and back. Felt good.
8/4
16 miles (10am/6pm)
Easy paced run this morning out on Birchmont and back to parents. Felt pretty good and the sun was out. In the evening another recovery pace run out towards Deep Rock on 5th ave. Sun was out and I felt really good on the way back.
8/3
16 miles (10am/6pm)
A couple of easy recovery paced runs today. Ran the Blue Ox Marathon course on Lake Bemidji in the morning. Headed out the opposite way in the afternoon and ran towards BSU. Felt okay.
2,424 miles
Mileage for the week 8/3- 8/9
122 miles
8/9
18 miles
I was pretty darn sick last night. Coughing and lots of congestion and just warn down too. I called it an early night and got 11 hrs. of sleep!!!! Still a little droggy and congested in the morning. Wasn't sure I was going to run and I was kinda ok with it. But, after breakfast and some coffee I felt okay to get a very easy 45 min. in. After a couple of miles, I started to feel great! My legs had lots of spring and I felt good. Heart rate was low and I just decided to keep on running. Had one of my best runs here in Bemidji actually. I'll take it. Just got to make sure I get rid of this cold.
8/8
16 miles (10am/6pm)
Definetly have some type of cold going on. Runny nose, mucus, coughing, and feel a little tired. Took me awhile to wake up with a little breakfast and coffee. Felt much better when I got out running though. Took it super easy out on Lake Bemidji route. Muggy!!!
Same afternoon route I've been doing. Sun was out and it was humid! Felt okay, but kept it recovery pace.
8/7
18 miles (12am/6pm)
Ran out on Birchmont to my Grandpa Ritchie's old house and back. It was very warm and very humid. It looked like I jumped in the lake when I was finished. Made it a progressive run. First 4 miles easy, next 4 were moderate, and the next 3 were sub 5:57, 5:49, 5:45, but it was too darn hot and humid and my heart rate was too high. Decided to run a cool down mile instead for the last mile.
Another easy recovery run to Deep rock on 5th and back in the evening. Felt great.
8/6
16 miles (10am/6pm)
Both runs were at a real easy recovery pace. Out on Blue Ox Marathon course in the am and then out to Deep rock on 5th in the evening. My evening run I felt a lot better and heart rate was lower. I maybe getting a little sick right now. Coughing a little and running nose. Feel a little tired.
8/5
22 miles (16am/6pm)
Ran around Lake Bemidji again this morning. Felt much better than I did on Sunday. I turned it into a progressive run. Started at 7:30 pace and progressed each mile down to 5:57 pace. It was warm and sunny, but I stashed some water around the 9-10 mile mark.
Easy recovery run in the afternoon to Deep Rock on 5th and back. Felt good.
8/4
16 miles (10am/6pm)
Easy paced run this morning out on Birchmont and back to parents. Felt pretty good and the sun was out. In the evening another recovery pace run out towards Deep Rock on 5th ave. Sun was out and I felt really good on the way back.
8/3
16 miles (10am/6pm)
A couple of easy recovery paced runs today. Ran the Blue Ox Marathon course on Lake Bemidji in the morning. Headed out the opposite way in the afternoon and ran towards BSU. Felt okay.
July 27th- August 2nd
Mileage for the Year 2015
2,302 miles
Mileage for the week 7/27- 8/2
76 miles
8/2
16 miles
Ran around Lake Bemidji. This is actually one of my favorite runs. A lot of it has to do with my childhood memories of the town of Bemidji. Plus, it's a good route alongside the lake. I didn't have a very good run though. It was warm and humid and the last few miles were kind of a death march. I was done by mile 16. I haven't felt so dead like that in a long time.
8/1
6 miles
We finally made it to Bemidji!!!!!! Drove from Saskatoon to Bemidji. 725 miles. Was able to run around Lake Irving out to my uncle Jims house after the long drive. Felt pretty good. I'm glad we are finally done driving for awhile. I'm happy I was able to get out for just a little bit each day and run, but my diet wasn't very good.
7/31
8 miles
Drove from Ft. St. John to Saskatoon. 735 miles. We stopped for an hour and I was able to run in Llyod Minister for 8 miles. Found a straight stretch of road that led to a nice dirt country road. I did some 45 sec. pick ups the last couple of miles.
7/30
7 miles
We drove from Whitehorse to Ft. St. John which was a long day. 850 miles! I was able to stop in Ft. Nelson and run for about 50 minutes. It sure makes a difference to get the legs moving.
7/29
5 miles
Started my trip to Minnesota with my son. Bringing him down to college with his car. We left at 6am and made it to whitehorse, Canada. 705 miles. We found a nice campsite at the edge of town. I was able to get out and run for 45 minutes and it felt great to move.
7/28
17 miles (11am w/ 2 x 2 x 1 x 1 Tempo w/ > 2 min rest and 6pm)
Ran from Studio 49 after I dropped Tae off this morning. Had a pretty good tempo workout on campbell creek trail. Felt pretty good, but maybe a little too fast for tempo.
3.5 mile warm-up w/ strides
2X2X1X1 temp w/> 2 min rest (5:25 avg.)
2 mile cool down
Easy recovery to Huffman and back in the evening. Felt really good. Now for a big road trip to Minnesota with my son. Gonna do my best to get out of the car and run a little each day. I should get to Minnesota on Sunday afternoon.
7/27
16 miles (10am/6pm)
Ran my South Loop before work this morning. I was really tired when I woke up and I felt tired in the beginning of my run too. I did warm up and start feeling better though.
Felt much better running after work. Ran to Huffman and back at recovery pace.
2,302 miles
Mileage for the week 7/27- 8/2
76 miles
8/2
16 miles
Ran around Lake Bemidji. This is actually one of my favorite runs. A lot of it has to do with my childhood memories of the town of Bemidji. Plus, it's a good route alongside the lake. I didn't have a very good run though. It was warm and humid and the last few miles were kind of a death march. I was done by mile 16. I haven't felt so dead like that in a long time.
8/1
6 miles
We finally made it to Bemidji!!!!!! Drove from Saskatoon to Bemidji. 725 miles. Was able to run around Lake Irving out to my uncle Jims house after the long drive. Felt pretty good. I'm glad we are finally done driving for awhile. I'm happy I was able to get out for just a little bit each day and run, but my diet wasn't very good.
7/31
8 miles
Drove from Ft. St. John to Saskatoon. 735 miles. We stopped for an hour and I was able to run in Llyod Minister for 8 miles. Found a straight stretch of road that led to a nice dirt country road. I did some 45 sec. pick ups the last couple of miles.
7/30
7 miles
We drove from Whitehorse to Ft. St. John which was a long day. 850 miles! I was able to stop in Ft. Nelson and run for about 50 minutes. It sure makes a difference to get the legs moving.
7/29
5 miles
Started my trip to Minnesota with my son. Bringing him down to college with his car. We left at 6am and made it to whitehorse, Canada. 705 miles. We found a nice campsite at the edge of town. I was able to get out and run for 45 minutes and it felt great to move.
7/28
17 miles (11am w/ 2 x 2 x 1 x 1 Tempo w/ > 2 min rest and 6pm)
Ran from Studio 49 after I dropped Tae off this morning. Had a pretty good tempo workout on campbell creek trail. Felt pretty good, but maybe a little too fast for tempo.
3.5 mile warm-up w/ strides
2X2X1X1 temp w/> 2 min rest (5:25 avg.)
2 mile cool down
Easy recovery to Huffman and back in the evening. Felt really good. Now for a big road trip to Minnesota with my son. Gonna do my best to get out of the car and run a little each day. I should get to Minnesota on Sunday afternoon.
7/27
16 miles (10am/6pm)
Ran my South Loop before work this morning. I was really tired when I woke up and I felt tired in the beginning of my run too. I did warm up and start feeling better though.
Felt much better running after work. Ran to Huffman and back at recovery pace.
July 20th- July 26th
Mileage for the Year 2015
2,226 miles
Mileage for the week 7/20- 7/26
108 miles
7/26
6.5 miles
Easy recovery pace at the AK Club before work. Legs a little beat up from yesterday. Nice to get moving a little.
7/25
17.5 miles (Lost Lake w/ extra)
Had a great day. I woke up and had some coffee while watching some Junior National Freestyle matches. It was sunny out, so I went for it and drove to Seward to run Lost Lake. I ran at a pretty good clip the whole way through. 1:52:59 to the parking lot. Then I ran a slow 3.2 mile cool down while I waited for my ride back to the car. Even though I ran solo, it was fun!
7/24
18 miles (10am/8pm)
Ran from Studio 49 in the morning and I felt really good. Kept it easy again, since I'm running Lost Lake at a good clip tomorrow.
Ran with a friend to Rabbit Lake in the evening. It was more of a hike and jog run, but it was beautiful out and we took a dip in the lake too.
7/23
16 miles (10am/6pm)
South loop in the morning during a light rain. Legs tired, but I felt pretty good. Easy Recovery pace.
Ran from Skinny Raven downtown after work. Just an easy recovery pace run on the coastal trail.
7/22
17 miles (11am w/ 4 miles @ Tempo, 1:30 rest 1 mile @ tempo and 6pm)
I ran from Studio 49 this morning and had a real good tempo workout on Chester creek. I've only done 1 workout since Mayors and it's time to start running a little faster again. Workout went good and I felt pretty strong. I was going to only do 4 miles, but I recovered pretty fast and decided to do 1 more mile at tempo.
Here it is:
3.4 mile warm-up w/ strides
4 miles @ Tempo (5:29, 5:35, 5:27, 5:25), 1:30 rest, 1 mile @ Tempo (5:22)
2.6 mile cool down
Ran an easy recovery 6 miler from Studio 49 again on Chester creek. Felt really good.
7/21
16 miles (10am/6pm)
An easy recovery pace on my South loop this morning. Legs tired, but felt ok. These easy 10 milers have been a nice way to start the day recently.
Easy recovery pace from Skinny Raven Downtown. Felt tired after work and I just wanted to get it done. Plus, I don't like waiting till 9pm to eat dinner:(
7/20
17 miles (10am/7pm)
Beautiful and sunny morning and I ran my South loop very easy. Really sore this morning when I woke up, but warmed up a little while eating breakfast. Felt pretty good running.
Ran to Huffman and back in the evening. Sun was still out and it was warm!!! I felt really good though, but kept it easy recovery pace.
2,226 miles
Mileage for the week 7/20- 7/26
108 miles
7/26
6.5 miles
Easy recovery pace at the AK Club before work. Legs a little beat up from yesterday. Nice to get moving a little.
7/25
17.5 miles (Lost Lake w/ extra)
Had a great day. I woke up and had some coffee while watching some Junior National Freestyle matches. It was sunny out, so I went for it and drove to Seward to run Lost Lake. I ran at a pretty good clip the whole way through. 1:52:59 to the parking lot. Then I ran a slow 3.2 mile cool down while I waited for my ride back to the car. Even though I ran solo, it was fun!
7/24
18 miles (10am/8pm)
Ran from Studio 49 in the morning and I felt really good. Kept it easy again, since I'm running Lost Lake at a good clip tomorrow.
Ran with a friend to Rabbit Lake in the evening. It was more of a hike and jog run, but it was beautiful out and we took a dip in the lake too.
7/23
16 miles (10am/6pm)
South loop in the morning during a light rain. Legs tired, but I felt pretty good. Easy Recovery pace.
Ran from Skinny Raven downtown after work. Just an easy recovery pace run on the coastal trail.
7/22
17 miles (11am w/ 4 miles @ Tempo, 1:30 rest 1 mile @ tempo and 6pm)
I ran from Studio 49 this morning and had a real good tempo workout on Chester creek. I've only done 1 workout since Mayors and it's time to start running a little faster again. Workout went good and I felt pretty strong. I was going to only do 4 miles, but I recovered pretty fast and decided to do 1 more mile at tempo.
Here it is:
3.4 mile warm-up w/ strides
4 miles @ Tempo (5:29, 5:35, 5:27, 5:25), 1:30 rest, 1 mile @ Tempo (5:22)
2.6 mile cool down
Ran an easy recovery 6 miler from Studio 49 again on Chester creek. Felt really good.
7/21
16 miles (10am/6pm)
An easy recovery pace on my South loop this morning. Legs tired, but felt ok. These easy 10 milers have been a nice way to start the day recently.
Easy recovery pace from Skinny Raven Downtown. Felt tired after work and I just wanted to get it done. Plus, I don't like waiting till 9pm to eat dinner:(
7/20
17 miles (10am/7pm)
Beautiful and sunny morning and I ran my South loop very easy. Really sore this morning when I woke up, but warmed up a little while eating breakfast. Felt pretty good running.
Ran to Huffman and back in the evening. Sun was still out and it was warm!!! I felt really good though, but kept it easy recovery pace.
July 13th- July 19th
Mileage for the Year 2015
2,118 miles
Mileage for the week 7/13- 7/19
106 miles
7/19
16 miles
I woke up at 5am, so I could get downtown and start working for the Her Tern Half Marathon. Corbyn and I were in charge of setting up and taking down all the aide stations. It ended up being a 9hr. day with clean-up, but it was a lot of fun and nice to see that all the women were enjoying the race.
I was able to start my run around 3:15p and I decided to take off from Westchester and go to Totem and back with some extra to get 16. I was a little tired from being up early and moving some heavy stuff (water, etc.) around. I felt pretty comfortable running and went from 7:30 pace to 5:40 pace. Warm and sunny out too. Lots of people out enjoying the sun on the Coastal Trail.
7/18
16 miles (10am/6pm)
I was going to do my long run today with some tempo, but my legs were dead. I thought they would warm up after a couple miles, but I had nothing in them so I just decided to keep the pace easy and try again tomorrow. Ran my South loop.
Felt much better in the evening. Ran to Huffman and back.
7/17
17 miles (11am/6pm)
Ran from Studio 49 this morning and I felt really good. I kept it recovery even though I felt like picking it up. I threw in 10 x 20 sec striders, but came up on some moose twice during the strides and had to detour my route, so I ended up running 11 instead of 10.
An easy 6 miles to Huffman and back in the evening. Gonna do my long run tomorrow before work, since I work at 5:30am on Sunday and I don't want to run long in the evening Sunday.
7/16
16 miles (10am/6pm)
Started off really slow in the morning before work. Kept it recovery pace, but I was tired. Ran my South loop. After work I took off from Skinny Raven and ran on the coastal trail at an easy recovery pace too. Felt tired!
7/15
19 miles (13am/6pm)
Ran my Boston prep route. I started off easy, but went General Aerobic by mile 3. I felt pretty good running and had some bounce to my stride. Nice and sunny out too.
Ran to Huffman and back in the evening. Kept it really easy and I was tired but warmed up after a couple of easy miles.
7/14
16 miles (10am/6pm)
Ran my South loop before work this morning and my legs were tired and heavy!!!! Kept it super easy and slow. After work at 7:30 (9 hr. day) I ran another easy recovery pace to Huffman and back. Legs were tired again, but warmed up the last few miles and I felt way better.
7/13
6 miles
Super tired today. I fished again dip-netting on the Kenai and we caught 41 fish. I was on my feet all day and I ate like crap. Just ran along the side of a busy Sterling HWY before I drove for 2 1/2 hrs. home.
2,118 miles
Mileage for the week 7/13- 7/19
106 miles
7/19
16 miles
I woke up at 5am, so I could get downtown and start working for the Her Tern Half Marathon. Corbyn and I were in charge of setting up and taking down all the aide stations. It ended up being a 9hr. day with clean-up, but it was a lot of fun and nice to see that all the women were enjoying the race.
I was able to start my run around 3:15p and I decided to take off from Westchester and go to Totem and back with some extra to get 16. I was a little tired from being up early and moving some heavy stuff (water, etc.) around. I felt pretty comfortable running and went from 7:30 pace to 5:40 pace. Warm and sunny out too. Lots of people out enjoying the sun on the Coastal Trail.
7/18
16 miles (10am/6pm)
I was going to do my long run today with some tempo, but my legs were dead. I thought they would warm up after a couple miles, but I had nothing in them so I just decided to keep the pace easy and try again tomorrow. Ran my South loop.
Felt much better in the evening. Ran to Huffman and back.
7/17
17 miles (11am/6pm)
Ran from Studio 49 this morning and I felt really good. I kept it recovery even though I felt like picking it up. I threw in 10 x 20 sec striders, but came up on some moose twice during the strides and had to detour my route, so I ended up running 11 instead of 10.
An easy 6 miles to Huffman and back in the evening. Gonna do my long run tomorrow before work, since I work at 5:30am on Sunday and I don't want to run long in the evening Sunday.
7/16
16 miles (10am/6pm)
Started off really slow in the morning before work. Kept it recovery pace, but I was tired. Ran my South loop. After work I took off from Skinny Raven and ran on the coastal trail at an easy recovery pace too. Felt tired!
7/15
19 miles (13am/6pm)
Ran my Boston prep route. I started off easy, but went General Aerobic by mile 3. I felt pretty good running and had some bounce to my stride. Nice and sunny out too.
Ran to Huffman and back in the evening. Kept it really easy and I was tired but warmed up after a couple of easy miles.
7/14
16 miles (10am/6pm)
Ran my South loop before work this morning and my legs were tired and heavy!!!! Kept it super easy and slow. After work at 7:30 (9 hr. day) I ran another easy recovery pace to Huffman and back. Legs were tired again, but warmed up the last few miles and I felt way better.
7/13
6 miles
Super tired today. I fished again dip-netting on the Kenai and we caught 41 fish. I was on my feet all day and I ate like crap. Just ran along the side of a busy Sterling HWY before I drove for 2 1/2 hrs. home.
July 6th- July 12th
Mileage for the Year 2015
2012 miles
Mileage for the week 7/6- 7/12
100 miles
7/12
10 miles
Went dip-netting today and it was a blast. Decided to stay another day and go again tomorrow. Ended up running an easy 10 miles on a dirt trail right next to the Sterling HWY.
7/11
17 miles
My 10 mile run turned into 17:) I decided during the run to head to my buddy's house in Kenai to go fishing for the weekend and might as well get my long run done today. I kept it really easy the first half and pretty much the whole run, but did pick it up a little at the end and ran a sub 6 mile. Felt good and it was sunny and warm out! Ran my Boston prep route w/ Elmore Extention.
7/10
15.5 miles (10am/5.5pm)
Both runs were easy. I ran my south loop in the morning and I actually felt like a runner again. 1st time since the 4th of July weekend. Ran another easy run with Jerry Ross in the evening. Felt good!
7/9
16.5 miles (10am/6.5pm)
Easy recovery pace on my South Loop. Legs a little tired from yesterday's workout, but felt better as I ran. Kept it easy.
Ran with Wendy on the turnagain arm trail in the late afternoon. Ran super easy, but it was fun and a nice change of pace.
7/8
16 miles (5am/11pm 4 x 1.5 miles @ Tempo)
Easy 5 miler in the morning. Felt ok, but a little vertigo. Maybe too much coffee:)
Ran with the training group in the evening at 6pm. We met at Westchester and the loop for the workout was cool. Had a good hill up to West in it. I felt ok, but I'm not recovered yet from the Marathon and the Lost Lake/Mt. Marathon weekend. Legs still feel kinda dead. I was working a little harder then I should've during the workout. It's ok, just gonna run easy the rest of week.
3 mile warm-up
4 x 1.5 mile tempo w/ 2+ min recovery
1.5 mile cool down
7/7
15 miles (10am/5pm)
Ran from Studio 49 on Chester Creek trail. Felt ok, but still tired. Kept it real easy. Ran with Jerry Ross in the evening at recovery pace too. Ran out on coastal trail.
7/6
10 miles
Easy recovery pace on my South loop. Legs still a little tired from weekend. Also, my neck has been kind of messed up even before the Mayors marathon. Really tight. I need a massage for sure.
2012 miles
Mileage for the week 7/6- 7/12
100 miles
7/12
10 miles
Went dip-netting today and it was a blast. Decided to stay another day and go again tomorrow. Ended up running an easy 10 miles on a dirt trail right next to the Sterling HWY.
7/11
17 miles
My 10 mile run turned into 17:) I decided during the run to head to my buddy's house in Kenai to go fishing for the weekend and might as well get my long run done today. I kept it really easy the first half and pretty much the whole run, but did pick it up a little at the end and ran a sub 6 mile. Felt good and it was sunny and warm out! Ran my Boston prep route w/ Elmore Extention.
7/10
15.5 miles (10am/5.5pm)
Both runs were easy. I ran my south loop in the morning and I actually felt like a runner again. 1st time since the 4th of July weekend. Ran another easy run with Jerry Ross in the evening. Felt good!
7/9
16.5 miles (10am/6.5pm)
Easy recovery pace on my South Loop. Legs a little tired from yesterday's workout, but felt better as I ran. Kept it easy.
Ran with Wendy on the turnagain arm trail in the late afternoon. Ran super easy, but it was fun and a nice change of pace.
7/8
16 miles (5am/11pm 4 x 1.5 miles @ Tempo)
Easy 5 miler in the morning. Felt ok, but a little vertigo. Maybe too much coffee:)
Ran with the training group in the evening at 6pm. We met at Westchester and the loop for the workout was cool. Had a good hill up to West in it. I felt ok, but I'm not recovered yet from the Marathon and the Lost Lake/Mt. Marathon weekend. Legs still feel kinda dead. I was working a little harder then I should've during the workout. It's ok, just gonna run easy the rest of week.
3 mile warm-up
4 x 1.5 mile tempo w/ 2+ min recovery
1.5 mile cool down
7/7
15 miles (10am/5pm)
Ran from Studio 49 on Chester Creek trail. Felt ok, but still tired. Kept it real easy. Ran with Jerry Ross in the evening at recovery pace too. Ran out on coastal trail.
7/6
10 miles
Easy recovery pace on my South loop. Legs still a little tired from weekend. Also, my neck has been kind of messed up even before the Mayors marathon. Really tight. I need a massage for sure.
June 29th- July 5th
Mileage for the Year 2015
1,912 miles
Mileage for the week 6/29- 7/5
60 miles
7/5
9 miles (2.5am/6.5pm)
Ran to get my car in the am. It was actually nice to get a short run. Exhausted from the weekend and took a nap when I got back from Anchorage. Easy run to Huffman and back in the evening.
7/4
Hiked up and Down Mt. Marathon.
Took an off day from running, but got the blood flowing hiking up past the 1/2 way part of Mt. Marathon during the womens race. It was alot of fun seeing the race from that perspective. Great weekend in Seward and met some nice people.
7/3
15 miles "Lost Lake"
It was a great day to run Lost Lake. I was thinking an easy pace through, but we ended up pushing the pace and ran it around 1:52. A lot faster than I wanted too. Ran with Lars Flora, Ryan Beckett, Corbyn Jahn, Jim McDonough, Cody Preist, and 3 Kenyans.
7/2
10 miles
Back in Alaska today and it felt great to run in the cool temps. Ran my South loop and kept it easy. Felt good even though my diet wasn't very good in Vegas. Running Lost Lake tomorrow!
7/1
8 miles
Treadmill in hotel. Sunburned today:) Kept it easy.
6/30
8 miles
Treadmill in hotel. Gonna be 108 again today:) Pool day.
6/29
7 miles
Treadmill in hotel. Lots of sun. Pool day.
1,912 miles
Mileage for the week 6/29- 7/5
60 miles
7/5
9 miles (2.5am/6.5pm)
Ran to get my car in the am. It was actually nice to get a short run. Exhausted from the weekend and took a nap when I got back from Anchorage. Easy run to Huffman and back in the evening.
7/4
Hiked up and Down Mt. Marathon.
Took an off day from running, but got the blood flowing hiking up past the 1/2 way part of Mt. Marathon during the womens race. It was alot of fun seeing the race from that perspective. Great weekend in Seward and met some nice people.
7/3
15 miles "Lost Lake"
It was a great day to run Lost Lake. I was thinking an easy pace through, but we ended up pushing the pace and ran it around 1:52. A lot faster than I wanted too. Ran with Lars Flora, Ryan Beckett, Corbyn Jahn, Jim McDonough, Cody Preist, and 3 Kenyans.
7/2
10 miles
Back in Alaska today and it felt great to run in the cool temps. Ran my South loop and kept it easy. Felt good even though my diet wasn't very good in Vegas. Running Lost Lake tomorrow!
7/1
8 miles
Treadmill in hotel. Sunburned today:) Kept it easy.
6/30
8 miles
Treadmill in hotel. Gonna be 108 again today:) Pool day.
6/29
7 miles
Treadmill in hotel. Lots of sun. Pool day.
June 22nd- June 28th
Mileage for the Year 2015
1,852 miles
Mileage for the week 6/22- 6/28
31 miles
6/28
8 miles
Found a treadmill in my hotel. Not the nicest, but it'll do. Nice to run in the air conditioned gym.
6/27
Off
Traveled to Las Vegas and walked A LOT on the strip. Tired and hot:)
6/26
6 miles
Another easy recovery pace run after work today. Felt good. I still had that pain behind my knee, but didn't feel it at all running on flat ground. Last day of summer school and off to Las Vegas tonight!!!
6/25
5 miles (Falls Creek Hike)
Had a lot of fun hiking up Falls Creek. Went up to the lake and it was beautiful. The weather was great as well. I felt good, but I always seem to get some pain on the back of my left knee (muscular, ligament, or tendon?) it's kind of painful. Anyways, its usally just on my first hike of the year. Just differnet muscles then I'm use to using running. Coming back down we ran a little and my quads were tired!!!! Not use to it and still recovering from the Marathon.
6/24
6 miles
Another easy run. I was going to run with the training group, but it's hard when I get off work at 2:30 and I can get it done then. Maybe I'd have more of a social life if I waited. Anyways, my legs are still tired, but I love getting out in this weather. Gonna keep it real easy all week.
6/23
6 miles
Decided to run really easy today. The sun was out and I didn't want to miss the beautiful day. Ran to Huffman and back. I could tell my legs are still a little beat up, but I can honestly say I've never felt this good post marathon.
6/22
Off
Another day of complete rest after marathon.
1,852 miles
Mileage for the week 6/22- 6/28
31 miles
6/28
8 miles
Found a treadmill in my hotel. Not the nicest, but it'll do. Nice to run in the air conditioned gym.
6/27
Off
Traveled to Las Vegas and walked A LOT on the strip. Tired and hot:)
6/26
6 miles
Another easy recovery pace run after work today. Felt good. I still had that pain behind my knee, but didn't feel it at all running on flat ground. Last day of summer school and off to Las Vegas tonight!!!
6/25
5 miles (Falls Creek Hike)
Had a lot of fun hiking up Falls Creek. Went up to the lake and it was beautiful. The weather was great as well. I felt good, but I always seem to get some pain on the back of my left knee (muscular, ligament, or tendon?) it's kind of painful. Anyways, its usally just on my first hike of the year. Just differnet muscles then I'm use to using running. Coming back down we ran a little and my quads were tired!!!! Not use to it and still recovering from the Marathon.
6/24
6 miles
Another easy run. I was going to run with the training group, but it's hard when I get off work at 2:30 and I can get it done then. Maybe I'd have more of a social life if I waited. Anyways, my legs are still tired, but I love getting out in this weather. Gonna keep it real easy all week.
6/23
6 miles
Decided to run really easy today. The sun was out and I didn't want to miss the beautiful day. Ran to Huffman and back. I could tell my legs are still a little beat up, but I can honestly say I've never felt this good post marathon.
6/22
Off
Another day of complete rest after marathon.
June 15th- June 21st
Mileage for the Year 2015
1,821 miles
Mileage for the week 6/15- 6/21
52 miles
6/21
Off- recovery
6/20
28 miles (26.2 Mayors Midnight Sun Marathon- 2:34:28)
I am really pleased with this race. I set a new personal record by 1 second over my 2011 Boston Marathon and this is a much more challenging course. I feel like I'm pretty experienced in the Marathon now since this was my 15th marathon. I felt really relaxed the 1st half of the race and it was nice to run with a small group of Dylan Peterson, Jacob Kirk, and having Forest Tarbath run the 1st 9 miles with us was nice too. I just kind of sat back and relaxed. Weather was great too. When I got to the paved Campbell Airstrip road at mile 15 I still decided to not go hard down the 3 miles to Tudor road. I felt pretty good the entire race, but the last 6 miles is always a grind. I just tried to keep good form and keep the legs turning over. It's a weird feeling like your legs are just going to start cramping or just a heavy feeling, but they keep moving. That's why long runs are important.
I was also super happy to negative split the course. I came through the half at 1:17:44 and I finished with a 2:34:28. Ran a smart race and finished just 1 min. 50 seconds from the winner. Here are my splits:
Mile 1: 5:55
Mile 2: 6:01
Mile 3: 5:53
Mile 4: 5:55
Mile 5: 5:46
Mile 6: 5:54
Mile 7: 6:02
Mile 8: 5:42
Mile 9: 5:49
Mile 10: 5:47
Mile 11: 6:05
Mile 12: 5:44
Mile 13: 5:55
Mile 14: 6:18
Mile 15: 5:41
Mile 16: 5:41
Mile 17: 5:41
Mile 18: 5:40
Mile 19: 5:45
Mile 20: 5:45
Mile 21: 5:58
Mile 22: 5:44
Mile 23: 5:44
Mile 24: 5:49
Mile 25: 5:49
Mile 26: 6:01
6/19
4 miles
Just a shorts shake out run before the big day. I felt good, even though it's still warm out. Done this before and I'm excited to get it started tomorrow.
6/18
6 miles ( 6 x 20sec strides)
Easy recovery pace w/ strides. It was hot out, but I felt good. Almost race day.
6/17
Off
Usually take this day off before Marathons.
6/16
8 miles (3 @ Marathon pace)
It was another hot day out. After work I got after it right away. I ran my Marathon pace miles too fast, but I felt good and have plenty of days to recover. Ran to Dearmoun and back. Now it's time to rest and get to the line feeling good.
3 mile warm-up w/ 2 strides
3 miles @ MP (5:35, 5:39, 5:34)
2 miles @ 6:45
6/15
6 miles
Easy recovery pace after work today. It was about 83 degrees and sunny. Felt good to be outside, but legs a little sore and tired from last friday and saturday. I do a little marathon pace work tomorrow and then really recover the next few days before Saturday.
1,821 miles
Mileage for the week 6/15- 6/21
52 miles
6/21
Off- recovery
6/20
28 miles (26.2 Mayors Midnight Sun Marathon- 2:34:28)
I am really pleased with this race. I set a new personal record by 1 second over my 2011 Boston Marathon and this is a much more challenging course. I feel like I'm pretty experienced in the Marathon now since this was my 15th marathon. I felt really relaxed the 1st half of the race and it was nice to run with a small group of Dylan Peterson, Jacob Kirk, and having Forest Tarbath run the 1st 9 miles with us was nice too. I just kind of sat back and relaxed. Weather was great too. When I got to the paved Campbell Airstrip road at mile 15 I still decided to not go hard down the 3 miles to Tudor road. I felt pretty good the entire race, but the last 6 miles is always a grind. I just tried to keep good form and keep the legs turning over. It's a weird feeling like your legs are just going to start cramping or just a heavy feeling, but they keep moving. That's why long runs are important.
I was also super happy to negative split the course. I came through the half at 1:17:44 and I finished with a 2:34:28. Ran a smart race and finished just 1 min. 50 seconds from the winner. Here are my splits:
Mile 1: 5:55
Mile 2: 6:01
Mile 3: 5:53
Mile 4: 5:55
Mile 5: 5:46
Mile 6: 5:54
Mile 7: 6:02
Mile 8: 5:42
Mile 9: 5:49
Mile 10: 5:47
Mile 11: 6:05
Mile 12: 5:44
Mile 13: 5:55
Mile 14: 6:18
Mile 15: 5:41
Mile 16: 5:41
Mile 17: 5:41
Mile 18: 5:40
Mile 19: 5:45
Mile 20: 5:45
Mile 21: 5:58
Mile 22: 5:44
Mile 23: 5:44
Mile 24: 5:49
Mile 25: 5:49
Mile 26: 6:01
6/19
4 miles
Just a shorts shake out run before the big day. I felt good, even though it's still warm out. Done this before and I'm excited to get it started tomorrow.
6/18
6 miles ( 6 x 20sec strides)
Easy recovery pace w/ strides. It was hot out, but I felt good. Almost race day.
6/17
Off
Usually take this day off before Marathons.
6/16
8 miles (3 @ Marathon pace)
It was another hot day out. After work I got after it right away. I ran my Marathon pace miles too fast, but I felt good and have plenty of days to recover. Ran to Dearmoun and back. Now it's time to rest and get to the line feeling good.
3 mile warm-up w/ 2 strides
3 miles @ MP (5:35, 5:39, 5:34)
2 miles @ 6:45
6/15
6 miles
Easy recovery pace after work today. It was about 83 degrees and sunny. Felt good to be outside, but legs a little sore and tired from last friday and saturday. I do a little marathon pace work tomorrow and then really recover the next few days before Saturday.
June 8th- June 14th
Mileage for the Year 2015
1,789 miles
Mileage for the week 6/8- 6/14
64 miles
6/14
6 miles
Ran an easy recovery pace run today to Huffman and back. Foamed rolled and took an espom salt bath. Time to get the legs feeling really good for Saturday.
6/13
13 miles
Ran with Tomisch, Petersen, Tarbath, and Tilly today. We wanted to check out the tank trails for the Mayorathon course, but the military turned us away because of live war games with ammo fire. So, we crossed the road and ran the hillside trails by Service. I'm not use to running hills and trails right now and we started to pick up the pace a little and I could feel my legs were getting a little tired since these are muscles I'm not use to using. I have a big race next saturday, so played it smart and slowed down the last few miles. 1 more week!!!!
6/12
6 miles
We took our summer school kids up to Arctic Valley today and we did a hike from the parking lot to the 2 peaks up there. It was a really great experience for some of these kids. Some have never been in the mountains and some have never even been hiking. I kept it really easy because I haven't been hiking at all and I didn't want to use muscles I haven't been using and get really sore. Coming down I could feel my legs were getting tired, so I slowed down even more.
Ran an easy recovery pace 6 when I got home. Felt pretty good, but tired. I was going to run my 1st Beer mile tonight at 9pm, but I'm gonna pass. Just too tired from today and I have a marathon next saturday:)
6/11
11 miles ( 3 x 1 mile @ 5K pace w/ 2:30 rest)
I was really tired after work today. I could probably get to better a little earlier, plus I'm on my feet all day and I get tired. Anyways, I get myself motivated to run right after work, so I can enjoy my evening. I ran this workout between Huffman and Dearmoun. It has hills and I try not to focus on the time since it's more challenging then the track. I just go off of effort. I averaged about 5:08 per mile. I still don't like VO2 max work. I know I need to probably focus a little more on this if I want to run better at shorter distances. Anyways, I'm glad it's done.
3 mile warm-up w/ strides
3 x 1 mile @ 5K pace w/ 2:30 rest
4 mile cool down (6:45 avg.)
6/10
10 miles
Easy recovery pace on my south loop after work. I was gonna run a 3 X 1 mile workout with the skinny raven training group, but opted out to save that for tomorrow. I got home at 3pm and I really didn't want to wait until 6pm to run. Plus, I'm glad I put that off until tomorrow because my legs felt tired today.
6/9
10 miles (10 x 20 sec strides)
Ran general aerobic pace on my south loop. Another cool and windy day. I felt a lot better then yesterday and had a little spring to my step.
6/8
8 miles
Easy recovery pace after work today. My legs felt a little tired, but not too bad. I had to make a conscious effort to slow down to recover. Ran to Dearmoun and back.
1,789 miles
Mileage for the week 6/8- 6/14
64 miles
6/14
6 miles
Ran an easy recovery pace run today to Huffman and back. Foamed rolled and took an espom salt bath. Time to get the legs feeling really good for Saturday.
6/13
13 miles
Ran with Tomisch, Petersen, Tarbath, and Tilly today. We wanted to check out the tank trails for the Mayorathon course, but the military turned us away because of live war games with ammo fire. So, we crossed the road and ran the hillside trails by Service. I'm not use to running hills and trails right now and we started to pick up the pace a little and I could feel my legs were getting a little tired since these are muscles I'm not use to using. I have a big race next saturday, so played it smart and slowed down the last few miles. 1 more week!!!!
6/12
6 miles
We took our summer school kids up to Arctic Valley today and we did a hike from the parking lot to the 2 peaks up there. It was a really great experience for some of these kids. Some have never been in the mountains and some have never even been hiking. I kept it really easy because I haven't been hiking at all and I didn't want to use muscles I haven't been using and get really sore. Coming down I could feel my legs were getting tired, so I slowed down even more.
Ran an easy recovery pace 6 when I got home. Felt pretty good, but tired. I was going to run my 1st Beer mile tonight at 9pm, but I'm gonna pass. Just too tired from today and I have a marathon next saturday:)
6/11
11 miles ( 3 x 1 mile @ 5K pace w/ 2:30 rest)
I was really tired after work today. I could probably get to better a little earlier, plus I'm on my feet all day and I get tired. Anyways, I get myself motivated to run right after work, so I can enjoy my evening. I ran this workout between Huffman and Dearmoun. It has hills and I try not to focus on the time since it's more challenging then the track. I just go off of effort. I averaged about 5:08 per mile. I still don't like VO2 max work. I know I need to probably focus a little more on this if I want to run better at shorter distances. Anyways, I'm glad it's done.
3 mile warm-up w/ strides
3 x 1 mile @ 5K pace w/ 2:30 rest
4 mile cool down (6:45 avg.)
6/10
10 miles
Easy recovery pace on my south loop after work. I was gonna run a 3 X 1 mile workout with the skinny raven training group, but opted out to save that for tomorrow. I got home at 3pm and I really didn't want to wait until 6pm to run. Plus, I'm glad I put that off until tomorrow because my legs felt tired today.
6/9
10 miles (10 x 20 sec strides)
Ran general aerobic pace on my south loop. Another cool and windy day. I felt a lot better then yesterday and had a little spring to my step.
6/8
8 miles
Easy recovery pace after work today. My legs felt a little tired, but not too bad. I had to make a conscious effort to slow down to recover. Ran to Dearmoun and back.
June 1st- June 7th
Mileage for the Year 2015
1,725 miles
Mileage for the week 6/1- 6/7
82 miles
6/7
18 miles
Last long run in the books, so I guess the hay is all in the barn for this marathon. I wanted to run a little on the tank trail which is part of Mayors course, but couldn't find anyone to go with me. So, I just parked at Westchester and ran to Totem and back on coastal trail and then a little on chester creek trail too. I felt pretty good, but legs must of been a little tired from the 12K race on Friday. Started at 7:25 pace and progressed down to 6 min pace the last 4-6 miles with a 5:45 last mile. Sun was out finally, so it was good to get some sunshine too:)
6/6
8 miles
Had a good super easy recovery pace run to Dearmoun and back today. Felt really good to get moving after the race last night.
6/5
12 miles (Twilight 12K- 40:57)
I had a lot of fun racing and afterwards at the Skinny Raven 12K. They always put on a good race with Pizza and Beer at the finish. The race went well. I wasn't too concerned with time or placing. I just wanted to get a good hard effort in before my marathon in 2 weeks. I felt pretty good during the race and never really pushed the pace until I put in a little surge between miles 5 and 6. It was just a 30-40 sec surge to get Lars Flora off my back a little. With his skiing background I didn't want to battle him on the final uphill climb to the finish. I did push it up the hill and towards the finish, but other than that I felt strong and comfortable. I was happy with the race.
3 mile slow warm-up w/ a few strides
Twilight 12K
1.5 mile cool down
6/4
8 miles
Easy recovery pace to Dearmoun and back. I felt good, but really wanted to stay easy since I'm gonna race the Twilight 12K tomorrow night.
6/3
14 miles
Another day of summer school and on my feet all day. I felt really good running though afterwards. I ran my Boston prep route and felt really strong. Started at 7:30 pace and was right around 6 min pace the last 5-6 miles and I was keeping it pretty easy since I'll run hard on Friday night.
6/2
10 miles (10 x 20 sec strides)
Kept it pretty easy today, but my legs were a lot more tired then yesterday. It may also be because I was on my feet all day teaching summer school. Threw in some strides at the end. I also foamed rolled and stretched a little before jumping in shower.
6/1
10 miles
Kept it easy recovery pace after a big day yesterday and week. I actually felt really good running though and a little suprised. Ran my south loop.
1,725 miles
Mileage for the week 6/1- 6/7
82 miles
6/7
18 miles
Last long run in the books, so I guess the hay is all in the barn for this marathon. I wanted to run a little on the tank trail which is part of Mayors course, but couldn't find anyone to go with me. So, I just parked at Westchester and ran to Totem and back on coastal trail and then a little on chester creek trail too. I felt pretty good, but legs must of been a little tired from the 12K race on Friday. Started at 7:25 pace and progressed down to 6 min pace the last 4-6 miles with a 5:45 last mile. Sun was out finally, so it was good to get some sunshine too:)
6/6
8 miles
Had a good super easy recovery pace run to Dearmoun and back today. Felt really good to get moving after the race last night.
6/5
12 miles (Twilight 12K- 40:57)
I had a lot of fun racing and afterwards at the Skinny Raven 12K. They always put on a good race with Pizza and Beer at the finish. The race went well. I wasn't too concerned with time or placing. I just wanted to get a good hard effort in before my marathon in 2 weeks. I felt pretty good during the race and never really pushed the pace until I put in a little surge between miles 5 and 6. It was just a 30-40 sec surge to get Lars Flora off my back a little. With his skiing background I didn't want to battle him on the final uphill climb to the finish. I did push it up the hill and towards the finish, but other than that I felt strong and comfortable. I was happy with the race.
3 mile slow warm-up w/ a few strides
Twilight 12K
1.5 mile cool down
6/4
8 miles
Easy recovery pace to Dearmoun and back. I felt good, but really wanted to stay easy since I'm gonna race the Twilight 12K tomorrow night.
6/3
14 miles
Another day of summer school and on my feet all day. I felt really good running though afterwards. I ran my Boston prep route and felt really strong. Started at 7:30 pace and was right around 6 min pace the last 5-6 miles and I was keeping it pretty easy since I'll run hard on Friday night.
6/2
10 miles (10 x 20 sec strides)
Kept it pretty easy today, but my legs were a lot more tired then yesterday. It may also be because I was on my feet all day teaching summer school. Threw in some strides at the end. I also foamed rolled and stretched a little before jumping in shower.
6/1
10 miles
Kept it easy recovery pace after a big day yesterday and week. I actually felt really good running though and a little suprised. Ran my south loop.
May 25th- May 31st
Mileage for the Year 2015
1,643 miles
Mileage for the week 5/25- 5/31
121 miles
5/31
21 miles
Had a great run this morning. I was able to sleep in until 8am and I didn't get started running until after 11am. It was great to eat a little and relax this morning, plus it was so nice out I wanted to run in the Sun today. I took off from Westchester and ran to Totem with an out and back section to the Post office. When I got back to westchester I was at 15 miles, so I did a 3 mile out and back on chester creek to get my 21. I felt really good today. I was around 6:30 pace by mile 6-7 and the last 6 miles were 6 or sub 6 pace with the last 2 miles being 5:45 and 5:44. 3 more weeks till Mayors!
5/30
11 miles
Kept it really easy recovery pace today, so I can have a good long run tomorrow. Ran my same route basically as yesterday. Felt good and it was another warm and sunny day!
5/29
18 miles (8am/10pm)
My first run was at 6:30am since I had to be at Begich Middle School by 8:30p. Was only up for about 20 minutes before I started running. It sure is tough getting going when the body isn't ready. I believe my first mile was 8 minutes:) I kept both runs super easy. I was going to run only 6-7 miles after work, but it was so nice and warm out I decided to keep running. It was super easy pace, so I'm not worried about the extra mileage. Felt way better in the afternoon run.
5/28
21 miles (15am/6pm)
Ran my Boston prep route with some elmore extention this morning and it was a sunny beautiful day. My legs felt a little heavy, but overall I felt good and strong. Kept it somewhat easy throughout the run. Started at 7:30 pace and progressed down to low 6 pace with a 5:53 last mile.
Super easy recovery pace from Studio 49 in the evening. I felt really good, but forced myself to run easy.
5/27
18 miles (12am w/ 6 x 1200m and 6pm)
I got to use my cool new Garmin FR220 this morning. I programmed my workout in it and it worked awesome. Did this workout on a rolling hills between Huffman and Dearmoun.
3 mile warm-up w/ 20 sec strides
6 x 1200m @ 5K pace w/ 2 min rest.
3 mile cool down
Easy recovery pace after work to Huffman and back. Felt good.
5/26
16 miles (10am/6pm)
Kept it super easy for another day. Ran from Westchester out towards totem and back in the morning and then ran to Huffman and back after work at skinny raven in the evening.
5/25
16 miles (10am/6pm)
Both recovery runs. I was still a little sore and tired from saturday, but I felt pretty good and a lot better then yesterday. Ran my south loop in the morning and then to Huffman and back in the afternoon.
1,643 miles
Mileage for the week 5/25- 5/31
121 miles
5/31
21 miles
Had a great run this morning. I was able to sleep in until 8am and I didn't get started running until after 11am. It was great to eat a little and relax this morning, plus it was so nice out I wanted to run in the Sun today. I took off from Westchester and ran to Totem with an out and back section to the Post office. When I got back to westchester I was at 15 miles, so I did a 3 mile out and back on chester creek to get my 21. I felt really good today. I was around 6:30 pace by mile 6-7 and the last 6 miles were 6 or sub 6 pace with the last 2 miles being 5:45 and 5:44. 3 more weeks till Mayors!
5/30
11 miles
Kept it really easy recovery pace today, so I can have a good long run tomorrow. Ran my same route basically as yesterday. Felt good and it was another warm and sunny day!
5/29
18 miles (8am/10pm)
My first run was at 6:30am since I had to be at Begich Middle School by 8:30p. Was only up for about 20 minutes before I started running. It sure is tough getting going when the body isn't ready. I believe my first mile was 8 minutes:) I kept both runs super easy. I was going to run only 6-7 miles after work, but it was so nice and warm out I decided to keep running. It was super easy pace, so I'm not worried about the extra mileage. Felt way better in the afternoon run.
5/28
21 miles (15am/6pm)
Ran my Boston prep route with some elmore extention this morning and it was a sunny beautiful day. My legs felt a little heavy, but overall I felt good and strong. Kept it somewhat easy throughout the run. Started at 7:30 pace and progressed down to low 6 pace with a 5:53 last mile.
Super easy recovery pace from Studio 49 in the evening. I felt really good, but forced myself to run easy.
5/27
18 miles (12am w/ 6 x 1200m and 6pm)
I got to use my cool new Garmin FR220 this morning. I programmed my workout in it and it worked awesome. Did this workout on a rolling hills between Huffman and Dearmoun.
3 mile warm-up w/ 20 sec strides
6 x 1200m @ 5K pace w/ 2 min rest.
3 mile cool down
Easy recovery pace after work to Huffman and back. Felt good.
5/26
16 miles (10am/6pm)
Kept it super easy for another day. Ran from Westchester out towards totem and back in the morning and then ran to Huffman and back after work at skinny raven in the evening.
5/25
16 miles (10am/6pm)
Both recovery runs. I was still a little sore and tired from saturday, but I felt pretty good and a lot better then yesterday. Ran my south loop in the morning and then to Huffman and back in the afternoon.
May 18th- May 24th
Mileage for the Year 2015
1,522 miles
Mileage for the week 5/18- 5/24
83 miles
5/24
13 miles (8am/5pm)
Real easy recovery to Dearmoun and back in the morning. My legs were really tired today in the beginning, but felt better as I warmed them up. Made sure to run really slow today, but it felt good to get outside and move some. 4 more weeks till Mayors Marathon!
Another recovery pace run to Huffman and back in the late afternoon.
5/23
17 miles (Trent/Waldron 1/2 Marathon- 1:13:20)
This morning's race went ok. I went out on the pace I wanted to avg. (5:30), but I just wasn't feeling it by mile 4. Not sure why, but my upper body in my arms, neck, and shoulders were tight. I was able to keep a decent pace though and I finished pretty strong with a 5:30 avg. the last few miles. I ended up 2nd place to Kenny Brewer (1:13:03). He started to gap me a little after mile 4 and I just didn't feel like trying to get up there towards the end. Oh well, it was the first race of the year and good to get out there and get a race effort under my belt.
2 mile warm-up- super easy
13.1 mile
2 mile cool down.
5/22
6 miles
Ran an easy recovery pace on the south track today. I did a few stretches to help with my hip pain. I believe it's my sciatic nerve, so I found 4-5 good stretches for it. I didn't feel it at all running, but a little this evening while walking. I'm going to go ahead and race tomorrow. If it hurts really bad during the warm up I won't race. Looking forward to it though.
5/21
7 miles (6 x 20 sec strides)
Recovery pace this morning with some strides. Felt good. Last day of school with students!!!!!
5/20
12 miles
Ran right after school was out, so I could get back in time to work soccer game. Had a real good run today on my Boston prep route. I ran it from south and went backwards. I felt pretty strong, but didn't hammer it because I want to race pretty hard at the 1/2 marathon on Saturday. Looking to break my PR on the Trent/Waldron Course of 1:13:01.
5/19
16 miles (5am/11pm- 6 x 800m @ 5K pace)
Easy 5 miler before school. Felt ok, but right hip was irritated again.
In the afternoon I started from Taelynn's dance studio and headed out on Chester creek trail. Right hip was buggin but felt way better after a couple miles, so I decided to go ahead with workout. Found a nice section to run the 800's on. Felt strong.
3 mile warm-up w/ strides
6 x 800m @ 5K pace (2:32- 2:34 avg)
4 mile cool down
5/18
12 miles (7am/5pm)
Easy recovery runs today. I felt pretty good, but just tired from not getting enough sleep.
1,522 miles
Mileage for the week 5/18- 5/24
83 miles
5/24
13 miles (8am/5pm)
Real easy recovery to Dearmoun and back in the morning. My legs were really tired today in the beginning, but felt better as I warmed them up. Made sure to run really slow today, but it felt good to get outside and move some. 4 more weeks till Mayors Marathon!
Another recovery pace run to Huffman and back in the late afternoon.
5/23
17 miles (Trent/Waldron 1/2 Marathon- 1:13:20)
This morning's race went ok. I went out on the pace I wanted to avg. (5:30), but I just wasn't feeling it by mile 4. Not sure why, but my upper body in my arms, neck, and shoulders were tight. I was able to keep a decent pace though and I finished pretty strong with a 5:30 avg. the last few miles. I ended up 2nd place to Kenny Brewer (1:13:03). He started to gap me a little after mile 4 and I just didn't feel like trying to get up there towards the end. Oh well, it was the first race of the year and good to get out there and get a race effort under my belt.
2 mile warm-up- super easy
13.1 mile
2 mile cool down.
5/22
6 miles
Ran an easy recovery pace on the south track today. I did a few stretches to help with my hip pain. I believe it's my sciatic nerve, so I found 4-5 good stretches for it. I didn't feel it at all running, but a little this evening while walking. I'm going to go ahead and race tomorrow. If it hurts really bad during the warm up I won't race. Looking forward to it though.
5/21
7 miles (6 x 20 sec strides)
Recovery pace this morning with some strides. Felt good. Last day of school with students!!!!!
5/20
12 miles
Ran right after school was out, so I could get back in time to work soccer game. Had a real good run today on my Boston prep route. I ran it from south and went backwards. I felt pretty strong, but didn't hammer it because I want to race pretty hard at the 1/2 marathon on Saturday. Looking to break my PR on the Trent/Waldron Course of 1:13:01.
5/19
16 miles (5am/11pm- 6 x 800m @ 5K pace)
Easy 5 miler before school. Felt ok, but right hip was irritated again.
In the afternoon I started from Taelynn's dance studio and headed out on Chester creek trail. Right hip was buggin but felt way better after a couple miles, so I decided to go ahead with workout. Found a nice section to run the 800's on. Felt strong.
3 mile warm-up w/ strides
6 x 800m @ 5K pace (2:32- 2:34 avg)
4 mile cool down
5/18
12 miles (7am/5pm)
Easy recovery runs today. I felt pretty good, but just tired from not getting enough sleep.
May 11th- May 17th
Mileage for the Year 2015
1439 miles
Mileage for the week 5/11- 5/17
101 miles
5/17
21 miles
Great run today. Sun was out and I felt really good. Started at Westchester and ran to totem and back. Around Earthquake park I met up with Ryan Beckett and Corbyn Jahn unexpectedly and ran with them to Westchester. Got a quick swig of water and then ran another 8 miles on chester creek. Was around 6 min pace the last 5 miles with a 5:45 last mile. Getting fit.
5/16
8 miles
First run outside without a shirt for the year! Kept it easy recovery pace, but felt really good. Ran to Huffman and up to elmore and back.
5/15
16 miles (10am w/ 6 @ Tempo and 6pm)
When I woke up I had a great idea to get the workout done before school. I felt tired, but knew my body was feeling up to it. It felt really controlled and somewhat easy. Getting really fit again.
3 mile warm-up w/ strides
6 miles @ Tempo (5:27, 5:27, 5:27, 5:21, 5:21, 5:10)
1 mile cool down
Ran around south high school right after school. Kept it recovery pace.
5/14
12 miles (7am/5pm)
Super easy recovery pace on both runs today. Ran on the south track right after school before picking up Tae. Felt ok, legs a little tired. Zach graduates tonight!!!!!!
5/13
21 miles (15am/6pm)
Ran from Westchester today to Totem and back w/ extra. Started off really easy and legs a little tired. Last mile I picked it up and ran a 5:37. I have a couple of sick kids and don't want to catch anything either.
Easy recovery pace to Huffman and back in the afternoon. Felt good.
5/12
11 miles (6 x 1000m @ 5K w/ 2 min rest)
Did this workout from Alaska Club West to westchester and on the chester creek. I felt really good and I really like this better then on a track. I felt pretty strong too and well recovered before the next one. Beautiful sunny day too:)
5/11
12 miles (7am/5pm)
Easy recovery during both runs. Ran on the track after school and it started to slightly rain.
1439 miles
Mileage for the week 5/11- 5/17
101 miles
5/17
21 miles
Great run today. Sun was out and I felt really good. Started at Westchester and ran to totem and back. Around Earthquake park I met up with Ryan Beckett and Corbyn Jahn unexpectedly and ran with them to Westchester. Got a quick swig of water and then ran another 8 miles on chester creek. Was around 6 min pace the last 5 miles with a 5:45 last mile. Getting fit.
5/16
8 miles
First run outside without a shirt for the year! Kept it easy recovery pace, but felt really good. Ran to Huffman and up to elmore and back.
5/15
16 miles (10am w/ 6 @ Tempo and 6pm)
When I woke up I had a great idea to get the workout done before school. I felt tired, but knew my body was feeling up to it. It felt really controlled and somewhat easy. Getting really fit again.
3 mile warm-up w/ strides
6 miles @ Tempo (5:27, 5:27, 5:27, 5:21, 5:21, 5:10)
1 mile cool down
Ran around south high school right after school. Kept it recovery pace.
5/14
12 miles (7am/5pm)
Super easy recovery pace on both runs today. Ran on the south track right after school before picking up Tae. Felt ok, legs a little tired. Zach graduates tonight!!!!!!
5/13
21 miles (15am/6pm)
Ran from Westchester today to Totem and back w/ extra. Started off really easy and legs a little tired. Last mile I picked it up and ran a 5:37. I have a couple of sick kids and don't want to catch anything either.
Easy recovery pace to Huffman and back in the afternoon. Felt good.
5/12
11 miles (6 x 1000m @ 5K w/ 2 min rest)
Did this workout from Alaska Club West to westchester and on the chester creek. I felt really good and I really like this better then on a track. I felt pretty strong too and well recovered before the next one. Beautiful sunny day too:)
5/11
12 miles (7am/5pm)
Easy recovery during both runs. Ran on the track after school and it started to slightly rain.
May 4th- May 10th
Mileage for the Year 2015
1,338 miles
Mileage for the week 5/4- 5/10
91 miles
5/10
18 miles
Dropped my daughter off at dance at 8:30am and took off from Studio 49 and ran the chester creek trail to almost the sullivan arena and back. It was nice to run a different route. I felt pretty good and took it out easy, but the last 4-5 miles were all sub 6 pace.
5/9
9 miles
It felt good to go real easy today at real recovery pace. Legs felt pretty tired the first few miles. Perfect running conditions, which was 48-50 degrees:)
5/8
11 miles (10K- 33:18- tempo and a little faster)
I wasn't planning on running a workout today, but after my 1st mile I felt really good and just decided to do this workout today instead of tomorrow. Plus, it'll give me a recovery day tomorrow before my long run. Not to mention I have lots of family up for my daughters dance recital tonight and my son's graduation next week. Now I have this workout out of the way:)
3 mile warm-up w/ strides
6.2 miles @ tempo and a little faster the last part (5:27, 5:27, 5:27, 5:21, 5:21, 5:10) 33:18
2 mile cool down.
5/7
12 miles (7am/5pm)
Both easy recovery pace, but felt extremely good in both.
5/6
15 miles
Ran to totem with out and back to post office and back to Westchester. Started at 7:20 pace and progressed down to a 5:27 last mile. My right hip felt really good and I was rolling!!! Had a smile to my face:)
5/5
14 miles (5am/9pm w/ 5 x 800m @ 5K pace w/ 90 sec rest)
Easy 5 mile recover pace before school in the am.
After work I warmed up by running to Hanshew's track and did 5 striders. The 800's went pretty good, but I could tell my legs were a little tired. Each 800 was faster plus it felt easier then the previous one too.
3 mile warm-up w/ strides
5 x 800m (2:35- 2:32) w/ 90 sec rest.
3 mile cool down
5/4
12 miles (7am/5pm)
Easy recovery pace runs today. Ran at school in the morning and then from Taelynns dance studio in the afternoon. Felt good, but my right hip is still buggin.
1,338 miles
Mileage for the week 5/4- 5/10
91 miles
5/10
18 miles
Dropped my daughter off at dance at 8:30am and took off from Studio 49 and ran the chester creek trail to almost the sullivan arena and back. It was nice to run a different route. I felt pretty good and took it out easy, but the last 4-5 miles were all sub 6 pace.
5/9
9 miles
It felt good to go real easy today at real recovery pace. Legs felt pretty tired the first few miles. Perfect running conditions, which was 48-50 degrees:)
5/8
11 miles (10K- 33:18- tempo and a little faster)
I wasn't planning on running a workout today, but after my 1st mile I felt really good and just decided to do this workout today instead of tomorrow. Plus, it'll give me a recovery day tomorrow before my long run. Not to mention I have lots of family up for my daughters dance recital tonight and my son's graduation next week. Now I have this workout out of the way:)
3 mile warm-up w/ strides
6.2 miles @ tempo and a little faster the last part (5:27, 5:27, 5:27, 5:21, 5:21, 5:10) 33:18
2 mile cool down.
5/7
12 miles (7am/5pm)
Both easy recovery pace, but felt extremely good in both.
5/6
15 miles
Ran to totem with out and back to post office and back to Westchester. Started at 7:20 pace and progressed down to a 5:27 last mile. My right hip felt really good and I was rolling!!! Had a smile to my face:)
5/5
14 miles (5am/9pm w/ 5 x 800m @ 5K pace w/ 90 sec rest)
Easy 5 mile recover pace before school in the am.
After work I warmed up by running to Hanshew's track and did 5 striders. The 800's went pretty good, but I could tell my legs were a little tired. Each 800 was faster plus it felt easier then the previous one too.
3 mile warm-up w/ strides
5 x 800m (2:35- 2:32) w/ 90 sec rest.
3 mile cool down
5/4
12 miles (7am/5pm)
Easy recovery pace runs today. Ran at school in the morning and then from Taelynns dance studio in the afternoon. Felt good, but my right hip is still buggin.
April 27th- May 3rd
Mileage for the Year 2015
1,247 miles
Mileage for the week 4/27- 5/3
107 miles
5/3
24 miles
It was a beautiful sunny morning. Love running weather like this. Started at Westchester and went to Totem and back on the Coast trail for my 1st 13 miles then grabbed a quick gu and some water and headed out on Chester Creek trail to the Native Hospital and back to get 24 miles. I felt pretty good and was running 6:30-6:35 pace for most of the run. The last couple miles were closer to 6:10 pace. Solid week of training.
5/2
6 miles
Easy recovery pace before work at Skinny Raven. Felt good and looking forward to a 24 miler tomorrow!!!!
5/1
17 miles (5am/12pm with 7 @ Tempo)
Easy 5 miler before work. Felt good, but usually tired when waking up on Fridays.
Right after work I went to 620 to do this workout. I was really pleased with this workout. I felt really strong at the paces.
3 mile warm-up w/ strides
7 miles @ Tempo (5:33, 5:27, 5:27, 5:27, 5:21, 5:21, 5:15)
2 mile cool down
4/30
12 miles (7am/5pm)
Easy cheesy recovery miles today during both runs. Sometimes these can get boring and monotanous, but I know they are beneficial to the big goal:)
4/29
20 miles (5am/15pm)
Super easy recovery pace before school. Felt good and easy like it should.
Ran from Westchester to Totem and back with a couple miles extra. Started out around 7:15 pace and was sub 7 by mile 3. Had a pretty good head wind on stretches, but also a nice tail wind on parts. Last mile was around 5:35. Felt really good today.
4/28
16 miles (6am/10pm with 10 x 20 sec. strides)
Easy recovery before work. Felt good.
Ran my South loop right after work. Did some strides on Lake Otis on the way back. Sun was out and my legs felt pretty good turning over.
4/27
12 miles (7am/5pm)
Both easy on the treadmill (Recovery). Felt pretty good during both, but I do notice that darn right hip flexor. Gets a lot better as I warm up, but kind of bugging me.
1,247 miles
Mileage for the week 4/27- 5/3
107 miles
5/3
24 miles
It was a beautiful sunny morning. Love running weather like this. Started at Westchester and went to Totem and back on the Coast trail for my 1st 13 miles then grabbed a quick gu and some water and headed out on Chester Creek trail to the Native Hospital and back to get 24 miles. I felt pretty good and was running 6:30-6:35 pace for most of the run. The last couple miles were closer to 6:10 pace. Solid week of training.
5/2
6 miles
Easy recovery pace before work at Skinny Raven. Felt good and looking forward to a 24 miler tomorrow!!!!
5/1
17 miles (5am/12pm with 7 @ Tempo)
Easy 5 miler before work. Felt good, but usually tired when waking up on Fridays.
Right after work I went to 620 to do this workout. I was really pleased with this workout. I felt really strong at the paces.
3 mile warm-up w/ strides
7 miles @ Tempo (5:33, 5:27, 5:27, 5:27, 5:21, 5:21, 5:15)
2 mile cool down
4/30
12 miles (7am/5pm)
Easy cheesy recovery miles today during both runs. Sometimes these can get boring and monotanous, but I know they are beneficial to the big goal:)
4/29
20 miles (5am/15pm)
Super easy recovery pace before school. Felt good and easy like it should.
Ran from Westchester to Totem and back with a couple miles extra. Started out around 7:15 pace and was sub 7 by mile 3. Had a pretty good head wind on stretches, but also a nice tail wind on parts. Last mile was around 5:35. Felt really good today.
4/28
16 miles (6am/10pm with 10 x 20 sec. strides)
Easy recovery before work. Felt good.
Ran my South loop right after work. Did some strides on Lake Otis on the way back. Sun was out and my legs felt pretty good turning over.
4/27
12 miles (7am/5pm)
Both easy on the treadmill (Recovery). Felt pretty good during both, but I do notice that darn right hip flexor. Gets a lot better as I warm up, but kind of bugging me.
April 20th- April 26th
Mileage for the Year 2015
1,140 miles
Mileage for the week 4/20- 4/26
76 mile "Recovery Week"
4/26
16 miles
So nice to sleep in a little and eat a small breakfast before running. Nice day out with a little north wind. Started at Westchester and ran to Totem and back with some extra to get 16. Took it out real easy. Picked it up a little the last 4 miles. Right around 6 min. pace. Felt good.
4/25
6 miles (10 x 20 sec. strides)
A little recovery with speed. Got up a little early to finish before working at the Raven.
4/24
12 miles
Ran my Boston prep route right after work today. Felt pretty good and was nice to pound the pavement a little. Also, pounded the quads on the downhills. I'm feeling pretty fit. Didn't want to push it too much though, since this is a recovery week. Last mile was 6:01.
4/23
11 miles (8am/3pm)
Easy recovery pace on both runs. My right hip was really hurting in the morning before I ran during the school day. After I rolled and stretched it some, I didn't feel it at all during my run. I'm pretty sure it's my hip flexor just aggrevated. It'll be ok.
4/22
10 miles (6 x 800m w/90 sec. rest)
After work today I warmed up to Huffman and did my workout between Huffman and Dearmoun Rd. My first VO2 max workouts are usually tough and this one was the same. With the hills, etc. I probably averaged 2:32 on the 800's. I felt recovered though on the 90 sec which was nice. The next VO2 max workouts usually feel better.
3.5 mile warm-up w/ strides
6 x 800m @ 5K pace w/ 90 sec. rest
3.5 mile cool down.
4/21
10 miles
Had a great run today on my South loop after work. General Aerobic pace. Started at 7:30 and progressed to 6:10 pace. My right hip was acting up the first 1/2 mile, but eventually went away. Need to massage that area (hip flexor).
4/20
11 miles (6.5am/4.5pm)
WTF!!!! Still have a head cold. It's been almost 5 weeks now..... Body feels good running, but it's getting annoying!!!!!!
1,140 miles
Mileage for the week 4/20- 4/26
76 mile "Recovery Week"
4/26
16 miles
So nice to sleep in a little and eat a small breakfast before running. Nice day out with a little north wind. Started at Westchester and ran to Totem and back with some extra to get 16. Took it out real easy. Picked it up a little the last 4 miles. Right around 6 min. pace. Felt good.
4/25
6 miles (10 x 20 sec. strides)
A little recovery with speed. Got up a little early to finish before working at the Raven.
4/24
12 miles
Ran my Boston prep route right after work today. Felt pretty good and was nice to pound the pavement a little. Also, pounded the quads on the downhills. I'm feeling pretty fit. Didn't want to push it too much though, since this is a recovery week. Last mile was 6:01.
4/23
11 miles (8am/3pm)
Easy recovery pace on both runs. My right hip was really hurting in the morning before I ran during the school day. After I rolled and stretched it some, I didn't feel it at all during my run. I'm pretty sure it's my hip flexor just aggrevated. It'll be ok.
4/22
10 miles (6 x 800m w/90 sec. rest)
After work today I warmed up to Huffman and did my workout between Huffman and Dearmoun Rd. My first VO2 max workouts are usually tough and this one was the same. With the hills, etc. I probably averaged 2:32 on the 800's. I felt recovered though on the 90 sec which was nice. The next VO2 max workouts usually feel better.
3.5 mile warm-up w/ strides
6 x 800m @ 5K pace w/ 90 sec. rest
3.5 mile cool down.
4/21
10 miles
Had a great run today on my South loop after work. General Aerobic pace. Started at 7:30 and progressed to 6:10 pace. My right hip was acting up the first 1/2 mile, but eventually went away. Need to massage that area (hip flexor).
4/20
11 miles (6.5am/4.5pm)
WTF!!!! Still have a head cold. It's been almost 5 weeks now..... Body feels good running, but it's getting annoying!!!!!!
April 13th- April 19th
Mileage for the Year 2015
1,064 miles
Mileage for the week 4/13- 4/19
97 miles
4/19
17 miles (12 @ Marathon pace)
Went to 620 to get this done before work. I felt really good and it was pretty darn easy. I'm sitting pretty good right now with my fitness, even with this annoying head cold (or allergies).
Here it is:
3 mile warm-up w/ strides
12 miles @ Marathon pace (1 @ 5:52, 5 @ 5:46, 5 @ 5:40, 1 @ 5:33)
2 mile cool down
4/18
8 miles (6 x 20 sec strides)
Went to 620 for the first time. Awesome place to run. Felt good and excited for the workout tomorrow.
4/17
18 miles (12am/6pm)
Woke up at 5am to get the 12 miler done. I just don't feel like waiting until work is over to do it. I decided to keep it a little easier today since I have a Marathon Pace workout on Sunday. Started at 7:30 pace and progressed down to 6:15 pace the last mile. Felt good and easy.
Easy pace to Huffman and back after work. Weekend is finally here!!!!!
4/16
13 miles (7am/6pm)
Both easy recovery pace today. Felt pretty good during both. So, busy at times. Need to make sure I'm still enjoying the process and other things too.....
4/15
20 miles
Long day today and I was going to have a hard time fitting this run in after school, so I decided to get up at 4:45 am and was running by 5:30. I felt really good and strong. Started at 7:30 pace and progressed down to 5:15 pace the last 1/2 mile. Always nice to finish it early.
Easy 5 miler right after school to Huffman and back. Legs a little tired, but felt good.
4/14
13 miles (7am/6pm)
Both runs were at an easy recovery pace. I got a sore throat and I feel like I have a small sickness going on. Feel a little weak. It's weird though, because when I was running I felt great!!!! I know I'm not getting the sleep I need.
4/13
7 miles
Easy recovery pace before work. Felt good. I have a meeting after school and bringing tae to dance, so I may not have time to run again.
1,064 miles
Mileage for the week 4/13- 4/19
97 miles
4/19
17 miles (12 @ Marathon pace)
Went to 620 to get this done before work. I felt really good and it was pretty darn easy. I'm sitting pretty good right now with my fitness, even with this annoying head cold (or allergies).
Here it is:
3 mile warm-up w/ strides
12 miles @ Marathon pace (1 @ 5:52, 5 @ 5:46, 5 @ 5:40, 1 @ 5:33)
2 mile cool down
4/18
8 miles (6 x 20 sec strides)
Went to 620 for the first time. Awesome place to run. Felt good and excited for the workout tomorrow.
4/17
18 miles (12am/6pm)
Woke up at 5am to get the 12 miler done. I just don't feel like waiting until work is over to do it. I decided to keep it a little easier today since I have a Marathon Pace workout on Sunday. Started at 7:30 pace and progressed down to 6:15 pace the last mile. Felt good and easy.
Easy pace to Huffman and back after work. Weekend is finally here!!!!!
4/16
13 miles (7am/6pm)
Both easy recovery pace today. Felt pretty good during both. So, busy at times. Need to make sure I'm still enjoying the process and other things too.....
4/15
20 miles
Long day today and I was going to have a hard time fitting this run in after school, so I decided to get up at 4:45 am and was running by 5:30. I felt really good and strong. Started at 7:30 pace and progressed down to 5:15 pace the last 1/2 mile. Always nice to finish it early.
Easy 5 miler right after school to Huffman and back. Legs a little tired, but felt good.
4/14
13 miles (7am/6pm)
Both runs were at an easy recovery pace. I got a sore throat and I feel like I have a small sickness going on. Feel a little weak. It's weird though, because when I was running I felt great!!!! I know I'm not getting the sleep I need.
4/13
7 miles
Easy recovery pace before work. Felt good. I have a meeting after school and bringing tae to dance, so I may not have time to run again.
April 6th- April 12th
Mileage for the Year 2015
967 miles
Mileage for the week 4/6- 4/12
102 miles
4/12
22 miles
Woke up at 5am to start running at 6am. It was actually nice to start in the dark and gradually see the light. Perfect running conditions though and plus it was nice to get it done.
Started from the Post office building and ran to totem and back. Then I ran to the coastal trail and ran to westchester then the sullivan arena and back. Nice to vary the course. Started at 7:30 pace and progressed to about 6:40 pace by mile 4. Last mile was 5:40 pace.
4/11
6 miles
Slept in until 6:45am. LOL I was sleeping by 10:30p, so I did get a lot of sleep which was good. I was finally able to eat breakfast and relax and lounge at home this morning for a change. Started my run around 11am.
Kept it super easy to recover from yesterday and my big 22 miler tomorrow. Looking forward to it.
4/10
17 miles (11am w/ 6 @ Tempo and 6pm)
Wanted to get this workout done, so I could enjoy my afternoon after work today. Had a real good tempo session, but it was very hot in the training room today. I seemed to have to work a little in the beginning until I got my rhythm.
3 mile warm-up w/ strides
6 miles tempo (5:33- 5:20 pace)
2 mile cool down
An easy 6 miler to Huffman and back right after work. Weekend is finally here!!!!
4/9
11 miles (6am/5pm)
Both runs were easy easy pace. Felt good and looking forward to my tempo workout tomorrow!!! Plus it's friday!!!!
4/8
20 miles (5am/15pm)
Super easy in the morning. Right hip flexor was a little tight in the beginning, but warmed up and I didn't feel it at all.
After school I went to Westchester to start my run. Ended up running to Totem and back with a little out and back to the post office to make it 15. A little tired the first few miles, but then I started to feel really good. Nice to run outside somewhere new for a change. Started at 7:30 pace and progressed down to 6:10 pace.
4/7
13 miles (7am/6pm)
Same as yesterday. Nice to have a couple easy days back to back. Felt good, but legs a little tired.
4/6
13 miles (7am/6pm)
Couple of easy recovery runs today. I felt pretty good during both runs.
967 miles
Mileage for the week 4/6- 4/12
102 miles
4/12
22 miles
Woke up at 5am to start running at 6am. It was actually nice to start in the dark and gradually see the light. Perfect running conditions though and plus it was nice to get it done.
Started from the Post office building and ran to totem and back. Then I ran to the coastal trail and ran to westchester then the sullivan arena and back. Nice to vary the course. Started at 7:30 pace and progressed to about 6:40 pace by mile 4. Last mile was 5:40 pace.
4/11
6 miles
Slept in until 6:45am. LOL I was sleeping by 10:30p, so I did get a lot of sleep which was good. I was finally able to eat breakfast and relax and lounge at home this morning for a change. Started my run around 11am.
Kept it super easy to recover from yesterday and my big 22 miler tomorrow. Looking forward to it.
4/10
17 miles (11am w/ 6 @ Tempo and 6pm)
Wanted to get this workout done, so I could enjoy my afternoon after work today. Had a real good tempo session, but it was very hot in the training room today. I seemed to have to work a little in the beginning until I got my rhythm.
3 mile warm-up w/ strides
6 miles tempo (5:33- 5:20 pace)
2 mile cool down
An easy 6 miler to Huffman and back right after work. Weekend is finally here!!!!
4/9
11 miles (6am/5pm)
Both runs were easy easy pace. Felt good and looking forward to my tempo workout tomorrow!!! Plus it's friday!!!!
4/8
20 miles (5am/15pm)
Super easy in the morning. Right hip flexor was a little tight in the beginning, but warmed up and I didn't feel it at all.
After school I went to Westchester to start my run. Ended up running to Totem and back with a little out and back to the post office to make it 15. A little tired the first few miles, but then I started to feel really good. Nice to run outside somewhere new for a change. Started at 7:30 pace and progressed down to 6:10 pace.
4/7
13 miles (7am/6pm)
Same as yesterday. Nice to have a couple easy days back to back. Felt good, but legs a little tired.
4/6
13 miles (7am/6pm)
Couple of easy recovery runs today. I felt pretty good during both runs.
March 30th- April 5th
Mileage for the Year 2015
865 miles
Mileage for the week 3/30- 4/5
101 miles
4/5
20 miles
I woke up and saw snow and it was barely snowing outside. It would've been fine running outside, but I didn't feel like dealing with it and getting wet with the slush. Plus, I wanted to run a little faster today, so I went to the AK club West.
Started at 7:30 pace and was sub 7 by mile 3. I was sub 6:30 by mile 10. 6:00 min pace by 15 and last 5 miles were sub 5:52 pace.
I felt really good and of course it's just easier on the treadmill, but I lost a lot of water and was pretty dehydrated at the end.
Solid week of training, but still trying to shake this annoying head cold:(
4/4
6 miles (10 x 20 sec. strides)
Easy recovery pace this morning. Felt really good running. Always nice running at 8am compared to 6am:)
4/3
17 miles (5am/12pm)
Easy 5 before work and felt good. So glad it's friday!
After school I did my South loop with some extra. First run in shorts outside for the year!!!! Legs a little tired. Started at 7:20 pace and progressed down to 6:10pace. Still a little discomfort in left hip, but not bad.
4/2
12 miles (7am/5pm)
Both were easy recovery pace today. A little discomfort in my left hip. I'll keep an eye on it.
4/1
20 miles (5am/15pm)
Easy recovery pace in the morning before work.
Ran my Boston Prep route after work. Good to get outside and run the hills. Legs tired and my left hip was bothering me a little from the downhills. Good effort though.
3/31
15 miles (11am w/ 6 @ Tempo and 4pm)
I just don't like waiting for workouts after work, so I woke up early to get it done. Still congested and blowing green snot from chest and nose. Ugh.... Felt pretty good the entire workout after I was warmed up.
3 mile warm-up w/ strides
6 mile @ Tempo (5:36, 5:33, 5:30, 5:27, 5:24, 5:21)
2 mile cool down
Easy 4 miler after work with stretching in the sauna after.
3/30
11 miles (6am/5pm)
Both runs were easy recovery pace today. My legs were really tired after yesterday's long run. Just part of the process. Once I was warmed up I felt pretty darn good. Still stuffed up though:(
865 miles
Mileage for the week 3/30- 4/5
101 miles
4/5
20 miles
I woke up and saw snow and it was barely snowing outside. It would've been fine running outside, but I didn't feel like dealing with it and getting wet with the slush. Plus, I wanted to run a little faster today, so I went to the AK club West.
Started at 7:30 pace and was sub 7 by mile 3. I was sub 6:30 by mile 10. 6:00 min pace by 15 and last 5 miles were sub 5:52 pace.
I felt really good and of course it's just easier on the treadmill, but I lost a lot of water and was pretty dehydrated at the end.
Solid week of training, but still trying to shake this annoying head cold:(
4/4
6 miles (10 x 20 sec. strides)
Easy recovery pace this morning. Felt really good running. Always nice running at 8am compared to 6am:)
4/3
17 miles (5am/12pm)
Easy 5 before work and felt good. So glad it's friday!
After school I did my South loop with some extra. First run in shorts outside for the year!!!! Legs a little tired. Started at 7:20 pace and progressed down to 6:10pace. Still a little discomfort in left hip, but not bad.
4/2
12 miles (7am/5pm)
Both were easy recovery pace today. A little discomfort in my left hip. I'll keep an eye on it.
4/1
20 miles (5am/15pm)
Easy recovery pace in the morning before work.
Ran my Boston Prep route after work. Good to get outside and run the hills. Legs tired and my left hip was bothering me a little from the downhills. Good effort though.
3/31
15 miles (11am w/ 6 @ Tempo and 4pm)
I just don't like waiting for workouts after work, so I woke up early to get it done. Still congested and blowing green snot from chest and nose. Ugh.... Felt pretty good the entire workout after I was warmed up.
3 mile warm-up w/ strides
6 mile @ Tempo (5:36, 5:33, 5:30, 5:27, 5:24, 5:21)
2 mile cool down
Easy 4 miler after work with stretching in the sauna after.
3/30
11 miles (6am/5pm)
Both runs were easy recovery pace today. My legs were really tired after yesterday's long run. Just part of the process. Once I was warmed up I felt pretty darn good. Still stuffed up though:(
March 23rd- March 29th
Mileage for the Year 2015
764 miles
Mileage for the week 3/23- 3/29
94 miles
3/29
21 miles
Real good run this morning. I woke up congested and still blowing yellowish snot. More than an annoyance than anything, but a little tired still.
Ran with Jeff, Anna, and Ryan. Did an easy 4 mile warm-up and then did 16 straight miles at 6:30 pace or faster. Felt pretty darn good and helped Anna pace for Marathon pace miles. We ran totem once and then around Lake Hood area. Beautiful day for a run. Just over a mile cool down.
3/28
6 miles
Easy run at the AK club before work. Woke up really congested again and it's starting to get old. Need it to go away soon. Felt good running.
3/27
16 miles (5am/11pm)
Tired this morning and my runny nose kind of came back. Felt okay running before work, but was dragging most of the day.
Ran my South loop with extra and I was kind of dreading it because I felt tired. Once I got warmed up after a couple miles I started to feel strong and it felt good. Excited to finally have a run like that. Started at 7:25 pace and progressed to 6:20 pace.
3/26
12 miles (7am/5pm)
Both runs today were at an easy recovery pace. A little tired this morning, but warmed up after a couple miles.
3/25
18 miles (5am/13pm)
Easy 5 miler before work at recovery pace. Felt good.
Ran my Boston prep route after work today. Nice to run outside, but there was a pretty good cold head wind on parts of run. Legs also felt kind of tired and so did I. Nice to run up Huffman hill again:)
3/24
15 miles (10am/5pm)
Ran General Aerobic pace before work. Started at 7:30 pace and progressed down to 6:30 pace. I felt ok, but a little winded still.
Easy recovery pace after work. Felt good and took a sauna and stretched after words.
3/23
6 miles
Decided to give it a go this afternoon. Took a sick day from school to help get some rest. I ran super easy and I felt ok. Ran to Huffman and back.
764 miles
Mileage for the week 3/23- 3/29
94 miles
3/29
21 miles
Real good run this morning. I woke up congested and still blowing yellowish snot. More than an annoyance than anything, but a little tired still.
Ran with Jeff, Anna, and Ryan. Did an easy 4 mile warm-up and then did 16 straight miles at 6:30 pace or faster. Felt pretty darn good and helped Anna pace for Marathon pace miles. We ran totem once and then around Lake Hood area. Beautiful day for a run. Just over a mile cool down.
3/28
6 miles
Easy run at the AK club before work. Woke up really congested again and it's starting to get old. Need it to go away soon. Felt good running.
3/27
16 miles (5am/11pm)
Tired this morning and my runny nose kind of came back. Felt okay running before work, but was dragging most of the day.
Ran my South loop with extra and I was kind of dreading it because I felt tired. Once I got warmed up after a couple miles I started to feel strong and it felt good. Excited to finally have a run like that. Started at 7:25 pace and progressed to 6:20 pace.
3/26
12 miles (7am/5pm)
Both runs today were at an easy recovery pace. A little tired this morning, but warmed up after a couple miles.
3/25
18 miles (5am/13pm)
Easy 5 miler before work at recovery pace. Felt good.
Ran my Boston prep route after work today. Nice to run outside, but there was a pretty good cold head wind on parts of run. Legs also felt kind of tired and so did I. Nice to run up Huffman hill again:)
3/24
15 miles (10am/5pm)
Ran General Aerobic pace before work. Started at 7:30 pace and progressed down to 6:30 pace. I felt ok, but a little winded still.
Easy recovery pace after work. Felt good and took a sauna and stretched after words.
3/23
6 miles
Decided to give it a go this afternoon. Took a sick day from school to help get some rest. I ran super easy and I felt ok. Ran to Huffman and back.
March 16th- March 22nd
Mileage for the Year 2015
670 miles
Mileage for the week 3/16- 3/22
51 miles
3/22
Off- Sick
3/21
Off- Sick
3/20
Off- Sick
3/19
6 miles
Easy run before work. Kept waking up last night with a sore throat. I feel like I'm gonna get sick.
3/18
14 miles (4am/10pm with 5+ @ Tempo)
Easy 4 miles at recovery pace before work. Felt good.
I ran with Jerry and Todd's training group at the dome tonight. It is so nice to run tempo with a solid group of 4 guys tonight. (Ryan Beckett, Corbyn Jahn, can't remember, and myself). We took turns sharing the lead every 2 laps. It was progressive from 5:44 pace down to 5:30 pace at the dome.
3.5 mile warm-up w/ strides
5+ miles of tempo (30 minutes)
1.5 mile cool down.
3/17
19 miles (15am/4pm)
I was physically running by 5:30am to get this done before work. I felt good. I started at 7:30 pace and progressed down to sub 6.
Easy 4 miler after school and stretched in the sauna afterwards.
3/16
12 miles (7am/5pm)
Both were super easy recovery runs. Made sure to keep it easy after a long run yesterday and higher mileage week.
670 miles
Mileage for the week 3/16- 3/22
51 miles
3/22
Off- Sick
3/21
Off- Sick
3/20
Off- Sick
3/19
6 miles
Easy run before work. Kept waking up last night with a sore throat. I feel like I'm gonna get sick.
3/18
14 miles (4am/10pm with 5+ @ Tempo)
Easy 4 miles at recovery pace before work. Felt good.
I ran with Jerry and Todd's training group at the dome tonight. It is so nice to run tempo with a solid group of 4 guys tonight. (Ryan Beckett, Corbyn Jahn, can't remember, and myself). We took turns sharing the lead every 2 laps. It was progressive from 5:44 pace down to 5:30 pace at the dome.
3.5 mile warm-up w/ strides
5+ miles of tempo (30 minutes)
1.5 mile cool down.
3/17
19 miles (15am/4pm)
I was physically running by 5:30am to get this done before work. I felt good. I started at 7:30 pace and progressed down to sub 6.
Easy 4 miler after school and stretched in the sauna afterwards.
3/16
12 miles (7am/5pm)
Both were super easy recovery runs. Made sure to keep it easy after a long run yesterday and higher mileage week.
March 9th- March 15th
Mileage for the Year 2015
619 miles
Mileage for the week 3/9- 3/15
102 miles
3/15
21.5 miles
Brutal conditions today! 0 degrees with -14 windchill at the start and I believe the wind only got worse as we were running. Jeff Young, Jim McDonough, and I ran the Totem 3 times to get our mileage. In the headwind we had some pretty good teamwork taking turns leading and blocking the wind from each other. Pace was easy, but nice to get some long time on the feet. Felt good despite the cold.
3/14
8 miles
Got up a little early to get this done before working at Skinny Raven all day. Kept it easy and gradually got into General Aerobic pace.
3/13
17 miles (12am/5pm)
Still cold and windy and I just don't feel like running in it. Did a very sweaty 12 miles in the am at the AK club. Started at 7:30 pace and progressed down to sub 6 pace. Last 1/4 mile I ran around 5:15 pace.
Super easy in the evening. These 2nd runs in the evening have been a lot of fun listening to music and just running easy. Feel good.
3/12
13 miles (7am/6pm)
Both runs were at easy recovery pace at the AK club. Still really cold out. Felt really good during each run today.
3/11
14 miles
Slept in again which has been really nice. Decided to take it easy today and run indoors at the AK club. Felt great, but did get a little tired at the end. Sweatfest as well. Wish they could do better with the airflow at the South club. Started at 7:30 pace and progressed down to 5:46 pace.
3/10
15 miles (10am w/ 10 x 20 sec strides & 5pm)
Ran totem this morning and right from the get go, it was cold and 1st mile was straight into a strong head wind. It was only 7 degrees out, but it must of been well below zero with wind chill. I felt good running though, but wasn't really prepared for the weather. Should've wore my face mask.
Easy recovery pace at the AK club in the evening. Took a sauna and stretched a little afterwards.
3/9
13 miles (7am/6pm)
Both runs were at recovery pace today and I felt really good on both. I'm on spring break and I slept in until 9am!!! Gonna try and get a great week of training and rest this week.
619 miles
Mileage for the week 3/9- 3/15
102 miles
3/15
21.5 miles
Brutal conditions today! 0 degrees with -14 windchill at the start and I believe the wind only got worse as we were running. Jeff Young, Jim McDonough, and I ran the Totem 3 times to get our mileage. In the headwind we had some pretty good teamwork taking turns leading and blocking the wind from each other. Pace was easy, but nice to get some long time on the feet. Felt good despite the cold.
3/14
8 miles
Got up a little early to get this done before working at Skinny Raven all day. Kept it easy and gradually got into General Aerobic pace.
3/13
17 miles (12am/5pm)
Still cold and windy and I just don't feel like running in it. Did a very sweaty 12 miles in the am at the AK club. Started at 7:30 pace and progressed down to sub 6 pace. Last 1/4 mile I ran around 5:15 pace.
Super easy in the evening. These 2nd runs in the evening have been a lot of fun listening to music and just running easy. Feel good.
3/12
13 miles (7am/6pm)
Both runs were at easy recovery pace at the AK club. Still really cold out. Felt really good during each run today.
3/11
14 miles
Slept in again which has been really nice. Decided to take it easy today and run indoors at the AK club. Felt great, but did get a little tired at the end. Sweatfest as well. Wish they could do better with the airflow at the South club. Started at 7:30 pace and progressed down to 5:46 pace.
3/10
15 miles (10am w/ 10 x 20 sec strides & 5pm)
Ran totem this morning and right from the get go, it was cold and 1st mile was straight into a strong head wind. It was only 7 degrees out, but it must of been well below zero with wind chill. I felt good running though, but wasn't really prepared for the weather. Should've wore my face mask.
Easy recovery pace at the AK club in the evening. Took a sauna and stretched a little afterwards.
3/9
13 miles (7am/6pm)
Both runs were at recovery pace today and I felt really good on both. I'm on spring break and I slept in until 9am!!! Gonna try and get a great week of training and rest this week.
March 2nd- March 8th
Mileage for the Year 2015
517 miles
Mileage for the week 3/2- 3/8
80 miles
3/8
16 miles
Ran with Anna, Ryan, and Jim today. Ran the totem route a couple of times. It was windy, but still hard to believe that the roads were completely dry this time of year. Sun was out too! Felt okay. I really need to take better care of myself nutrionally.
3/7
Off- Couldn't run today.
3/6
11 miles
Real good run today on the totem route. Started at the post office and added a little extra at the end. Felt great to be outside. Can't believe it was almost 40 degrees out.
3/5
11 miles (7am/4pm)
Both easy recovery runs. Made sure it was easy after my 1st workout last night. Legs felt pretty good.
3/4
15 miles (4am/11pm w/ Tempo)
Nice and easy recovery pace in the morning before school. Felt good. I actually forgot my running bag, so I had to go back home before getting started.
I had a great workout today at the Dome. It was my first workout of this training cycle too. It was fun to do the workout in the training group with lots of people too. I had Corbyn and Ryan in my group. We took turns taking the lead which helped. I may have run a little fast, but I felt pretty good. We averaged 5:37 pace for all the tempo. Rest was 2min between sets.
3 mile warm-up w/ strides
20 minute tempo
12 minute tempo
8 minute tempo
1 mile cool down
3/3
14 miles
Got up at 5am to get this done before school since I have an End of season coaches meeting tonight at Chugiak. I kept it pretty easy and progressed from 7:30- 6:07 pace on the treadmill. Felt good.
3/2
12 miles (7am/5pm)
After the long run yesterday, I needed some easy runs today. Kept it super easy before school and after.
517 miles
Mileage for the week 3/2- 3/8
80 miles
3/8
16 miles
Ran with Anna, Ryan, and Jim today. Ran the totem route a couple of times. It was windy, but still hard to believe that the roads were completely dry this time of year. Sun was out too! Felt okay. I really need to take better care of myself nutrionally.
3/7
Off- Couldn't run today.
3/6
11 miles
Real good run today on the totem route. Started at the post office and added a little extra at the end. Felt great to be outside. Can't believe it was almost 40 degrees out.
3/5
11 miles (7am/4pm)
Both easy recovery runs. Made sure it was easy after my 1st workout last night. Legs felt pretty good.
3/4
15 miles (4am/11pm w/ Tempo)
Nice and easy recovery pace in the morning before school. Felt good. I actually forgot my running bag, so I had to go back home before getting started.
I had a great workout today at the Dome. It was my first workout of this training cycle too. It was fun to do the workout in the training group with lots of people too. I had Corbyn and Ryan in my group. We took turns taking the lead which helped. I may have run a little fast, but I felt pretty good. We averaged 5:37 pace for all the tempo. Rest was 2min between sets.
3 mile warm-up w/ strides
20 minute tempo
12 minute tempo
8 minute tempo
1 mile cool down
3/3
14 miles
Got up at 5am to get this done before school since I have an End of season coaches meeting tonight at Chugiak. I kept it pretty easy and progressed from 7:30- 6:07 pace on the treadmill. Felt good.
3/2
12 miles (7am/5pm)
After the long run yesterday, I needed some easy runs today. Kept it super easy before school and after.
February 23rd- March 1st
Mileage for the Year 2015
437 miles
Mileage for the week 2/23- 3/1
80 miles
3/1
18 miles
Had a real good run this morning. It was nice to show up and have a good group of people to run with. Ryan Beckett, Anna Dalton, Corbyn Jahn, Dan Myers, and Jim McDonough all showed. Ran the Totem run a couple time and then Anna and I added on a little loop to get 18 miles. Body is still adjusting to the long run, but that's all part of the process. Felt pretty good for the most part.
2/28
6 miles
Easy recovery after work today. Felt good, but I never like waiting all day to run.
2/27
16 miles (11am/5pm)
I felt great this morning. I didn't get a bunch of sleep, but it felt easy today. Started at 7:30 pace and progressed down to 5:52 pace. Starting to feel the groove a little.
Super easy recovery after work today. Felt great.
2/26
8 miles
Felt really tired and worn down all day. Just been busy with banquet and stuff. Didn't run until 3:30p , but I felt great running. Kept it an easy recovery pace.
2/25
13 miles
Woke up at 5am to get this done before work. I have my Wrestling Banquet tonight, so really no time after school. I felt really good today. Started at 7:30 pace and progressed down to 5:52 pace.
2/24
8 miles (10 X 20 Sec. Strides)
General Aerobic pace with strides at the end. I stayed up too late last night. Hopefully to bed early tonight. Felt pretty good running though.
2/23
11 miles (6am/5pm)
Both runs today were at recovery pace. Nice to start getting doubles once in awhile, as long as I'm careful about recovery. Felt good. Both on treadmills, since it's still an ice rink outside.
437 miles
Mileage for the week 2/23- 3/1
80 miles
3/1
18 miles
Had a real good run this morning. It was nice to show up and have a good group of people to run with. Ryan Beckett, Anna Dalton, Corbyn Jahn, Dan Myers, and Jim McDonough all showed. Ran the Totem run a couple time and then Anna and I added on a little loop to get 18 miles. Body is still adjusting to the long run, but that's all part of the process. Felt pretty good for the most part.
2/28
6 miles
Easy recovery after work today. Felt good, but I never like waiting all day to run.
2/27
16 miles (11am/5pm)
I felt great this morning. I didn't get a bunch of sleep, but it felt easy today. Started at 7:30 pace and progressed down to 5:52 pace. Starting to feel the groove a little.
Super easy recovery after work today. Felt great.
2/26
8 miles
Felt really tired and worn down all day. Just been busy with banquet and stuff. Didn't run until 3:30p , but I felt great running. Kept it an easy recovery pace.
2/25
13 miles
Woke up at 5am to get this done before work. I have my Wrestling Banquet tonight, so really no time after school. I felt really good today. Started at 7:30 pace and progressed down to 5:52 pace.
2/24
8 miles (10 X 20 Sec. Strides)
General Aerobic pace with strides at the end. I stayed up too late last night. Hopefully to bed early tonight. Felt pretty good running though.
2/23
11 miles (6am/5pm)
Both runs today were at recovery pace. Nice to start getting doubles once in awhile, as long as I'm careful about recovery. Felt good. Both on treadmills, since it's still an ice rink outside.
February 16th- February 22nd
Mileage for the Year 2015
357 miles
Mileage for the week 2/16- 2/22
71 miles
2/22
16 mies
I was thinking that the roads would be good on the Totem route, but I was wrong. Super icy in stretches and almost had to walk or shuffle feet. There were some longer stretches where I could open it up a bit. It was nice to just be outside though.
2/21
7 miles
Worked at Skinny mini today until 5, so I just decided to swing off at the AK club and run an easy 7 miles at recovery pace. Felt good.
2/20
10 miles
Ran the Totem run from the post office. Felt good and was very nice to get outside. Kept it easy from 7:10 pace to 6:30 pace.
2/19
10 miles (6am/4pm)
Nice and easy this morning. Felt good to run at recovery pace to music. After work I decided to run another easy 4 and stretch in the sauna.
2/18
13 miles
Parent Teacher Conferences until 7pm today, so I decide to get up at 4:30am and get this done before school. Started at 7:30 pace and progressed down to 5:52 pace. Felt pretty goood and nice to have done early.
2/17
8+ miles ( 8 x 20 sec. strides)
General Aerobic pace and I felt pretty good this morning. Going to be a long day though with my first day back at Skinny Raven after work.
2/16
7 miles
Started at 7:30 pace and progressed down to 6:30 pace at the Ak Club. Looking forward to some training!
357 miles
Mileage for the week 2/16- 2/22
71 miles
2/22
16 mies
I was thinking that the roads would be good on the Totem route, but I was wrong. Super icy in stretches and almost had to walk or shuffle feet. There were some longer stretches where I could open it up a bit. It was nice to just be outside though.
2/21
7 miles
Worked at Skinny mini today until 5, so I just decided to swing off at the AK club and run an easy 7 miles at recovery pace. Felt good.
2/20
10 miles
Ran the Totem run from the post office. Felt good and was very nice to get outside. Kept it easy from 7:10 pace to 6:30 pace.
2/19
10 miles (6am/4pm)
Nice and easy this morning. Felt good to run at recovery pace to music. After work I decided to run another easy 4 and stretch in the sauna.
2/18
13 miles
Parent Teacher Conferences until 7pm today, so I decide to get up at 4:30am and get this done before school. Started at 7:30 pace and progressed down to 5:52 pace. Felt pretty goood and nice to have done early.
2/17
8+ miles ( 8 x 20 sec. strides)
General Aerobic pace and I felt pretty good this morning. Going to be a long day though with my first day back at Skinny Raven after work.
2/16
7 miles
Started at 7:30 pace and progressed down to 6:30 pace at the Ak Club. Looking forward to some training!
February 9th- February 15th
Mileage for the Year 2015
286 miles
Mileage for the week 2/9- 2/15
62 miles
2/15
6 miles
Kept it easy at the AK club today. After yesterday's run I knew I needed to recover, but I was suprised my body (legs) didn't feel all beat up today.
2/14
16 miles
Ran with Jerry Ross, Jim McDonugh, and Jeff Young this morning. I was planning on just 10-12, but felt like helping Jeff with his workout so he didn't have to do it solo. First hour was easy (7:00-7:10 pace) then we did 15 min of 6:40 pace, then 20 min. of 6:30 pace and that's when I had enough and backed off and kind of death marched the last mile. Longest run since my marathon in October. Ran a little harder then I was prepared for (no gu or water), but I need to start somewhere.
2/13
7 miles
I ate way too much at Bears Tooth last night and kind of felt heavy running. Started at 7:30 pace and progressed down to 6:15 pace before school. Looking forward to a 3 day weekend and some runs outside.
2/12
11 miles (6am/5pm)
Both runs were at an easy recovery pace. Felt pretty good. I just want to keep things easy for another week before I officially start training.
2/11
8+ miles (1 hr. 13min)
Awesome trail run out in Kincaid. Felt good to get outside and fun to run single track again. Good effort.
2/10
7 miles
Felt good after school at the AK club. Started at 7:30 pace and progressed down to 6:15 pace.
2/9
7 miles
Easy pace at the AK club in the evening. Felt ok but HOT and tired.
286 miles
Mileage for the week 2/9- 2/15
62 miles
2/15
6 miles
Kept it easy at the AK club today. After yesterday's run I knew I needed to recover, but I was suprised my body (legs) didn't feel all beat up today.
2/14
16 miles
Ran with Jerry Ross, Jim McDonugh, and Jeff Young this morning. I was planning on just 10-12, but felt like helping Jeff with his workout so he didn't have to do it solo. First hour was easy (7:00-7:10 pace) then we did 15 min of 6:40 pace, then 20 min. of 6:30 pace and that's when I had enough and backed off and kind of death marched the last mile. Longest run since my marathon in October. Ran a little harder then I was prepared for (no gu or water), but I need to start somewhere.
2/13
7 miles
I ate way too much at Bears Tooth last night and kind of felt heavy running. Started at 7:30 pace and progressed down to 6:15 pace before school. Looking forward to a 3 day weekend and some runs outside.
2/12
11 miles (6am/5pm)
Both runs were at an easy recovery pace. Felt pretty good. I just want to keep things easy for another week before I officially start training.
2/11
8+ miles (1 hr. 13min)
Awesome trail run out in Kincaid. Felt good to get outside and fun to run single track again. Good effort.
2/10
7 miles
Felt good after school at the AK club. Started at 7:30 pace and progressed down to 6:15 pace.
2/9
7 miles
Easy pace at the AK club in the evening. Felt ok but HOT and tired.
February 2nd - February 8th
Mileage for the Year 2015
224 miles
Mileage for the week 2/2- 2/8
24 miles
2/8
Off- Exhausted from the weekend.
2/7
Off- State Wrestling Championships. Team wrestled great. Took 2nd to Colony, but put 7 in finals and came away with 2 champs. Great Season.
2/6
5 miles
Woke up early before leaving for State tournament. Felt good getting something done to help calm the nerves.
2/5
7 miles
Felt pretty good running this morning, so I went with a faster pace. Started at 7:30 and progressed down to 5:52 pace. Last day of wrestling practice today! Then an exciting weekend of State Championship wrestling.
2/4
6 miles
Kept it easy again. Just running through this sickness and stress of state coming up this weekend. Felt okay. 7:30 pace to 6:40 pace.
2/3
6 miles
Got up early and ran super easy before work. Felt ok. I'm not going to get much running this week, due to the State Wrestling Tournament this weekend. Gotta keep pushing.....
2/2
Off- sick
224 miles
Mileage for the week 2/2- 2/8
24 miles
2/8
Off- Exhausted from the weekend.
2/7
Off- State Wrestling Championships. Team wrestled great. Took 2nd to Colony, but put 7 in finals and came away with 2 champs. Great Season.
2/6
5 miles
Woke up early before leaving for State tournament. Felt good getting something done to help calm the nerves.
2/5
7 miles
Felt pretty good running this morning, so I went with a faster pace. Started at 7:30 and progressed down to 5:52 pace. Last day of wrestling practice today! Then an exciting weekend of State Championship wrestling.
2/4
6 miles
Kept it easy again. Just running through this sickness and stress of state coming up this weekend. Felt okay. 7:30 pace to 6:40 pace.
2/3
6 miles
Got up early and ran super easy before work. Felt ok. I'm not going to get much running this week, due to the State Wrestling Tournament this weekend. Gotta keep pushing.....
2/2
Off- sick
January 26th- February 1st
Mileage for the Year 2015
200 miles
Mileage for the week 1/26- 2/1
35 miles
2/1
8 miles
Still under the weather, but felt ok to run outside in the cold sun. Ran to Dearmoun and back.
1/31
off- sick and had our tourament all day!!! Won the conference meet with 7 champs.
1/30
off- sick and had our Region wrestling meet.
1/29
6 miles
Easy before school again. Congested.
1/28
6 miles
I've got a cold going on, but felt better as I ran. 7:30 down to 6:40 pace.
1/27
9 miles (4 @ Tempo)
Decided to do a small workout while I was running this morning. Started at 7:30 pace and was feeling pretty good. Workout felt pretty easy, which I was surprised me. I haven't been doing much.
5 mile warm-up
4 miles @ Tempoish- (6:00, 5:52, 5:46, 5:39)
1/26
6 miles
Easy run before school today. Surprised at how good I felt.
200 miles
Mileage for the week 1/26- 2/1
35 miles
2/1
8 miles
Still under the weather, but felt ok to run outside in the cold sun. Ran to Dearmoun and back.
1/31
off- sick and had our tourament all day!!! Won the conference meet with 7 champs.
1/30
off- sick and had our Region wrestling meet.
1/29
6 miles
Easy before school again. Congested.
1/28
6 miles
I've got a cold going on, but felt better as I ran. 7:30 down to 6:40 pace.
1/27
9 miles (4 @ Tempo)
Decided to do a small workout while I was running this morning. Started at 7:30 pace and was feeling pretty good. Workout felt pretty easy, which I was surprised me. I haven't been doing much.
5 mile warm-up
4 miles @ Tempoish- (6:00, 5:52, 5:46, 5:39)
1/26
6 miles
Easy run before school today. Surprised at how good I felt.
January 19th- January 25th
Mileage for the Year 2015
165 miles
Mileage for the week 1/19- 1/25
60 miles
1/25
11 miles
Decided to run at the AK Club again because it's 0 degrees out and I didn't really want to get out in it today. I'm not a big fan of running at the South club. Too humid. I felt great thought. Started at 7:30pace and progressed down to 5:46 pace.
1/24
5 miles
Had a lot of fun last night. Just time for an easy 5 miler at the AK club.
1/23
14 miles (7am/7pm)
I surprisingly felt really good this morning and awake from the start. It was a stressful week and I'm sure the way our guys wrestled last night had me feeling good. Started at 7:30 pace and progressed down to low 6min pace.
Was able to run with Jerry Ross and some skinny raven employees. It was a farewell to Jerry for working at the store. Beautiufl night with it snowing:) Went to Gingers after. Lots of fun.
1/22
7 miles
Good run this morning. Decided to keep it easy the entire run. Pretty lucky to be able to do this.
1/21
7 miles
Felt pretty good running this morning. Started easy and progressed down to 5:40 pace.
1/20
6 miles
Real easy pace before school today. I'm really beat up from wrestling. So, stiff in the morning. Need a massage and focus more on stretching.
1/19
10 miles
Ran my South loop on the ice with Ice bugs. Ran at a pretty good pace considering conditions. I was tired too. Started at 7:30 pace and progressed down to 6:10 my last mile on ice. Good to be outside though.
165 miles
Mileage for the week 1/19- 1/25
60 miles
1/25
11 miles
Decided to run at the AK Club again because it's 0 degrees out and I didn't really want to get out in it today. I'm not a big fan of running at the South club. Too humid. I felt great thought. Started at 7:30pace and progressed down to 5:46 pace.
1/24
5 miles
Had a lot of fun last night. Just time for an easy 5 miler at the AK club.
1/23
14 miles (7am/7pm)
I surprisingly felt really good this morning and awake from the start. It was a stressful week and I'm sure the way our guys wrestled last night had me feeling good. Started at 7:30 pace and progressed down to low 6min pace.
Was able to run with Jerry Ross and some skinny raven employees. It was a farewell to Jerry for working at the store. Beautiufl night with it snowing:) Went to Gingers after. Lots of fun.
1/22
7 miles
Good run this morning. Decided to keep it easy the entire run. Pretty lucky to be able to do this.
1/21
7 miles
Felt pretty good running this morning. Started easy and progressed down to 5:40 pace.
1/20
6 miles
Real easy pace before school today. I'm really beat up from wrestling. So, stiff in the morning. Need a massage and focus more on stretching.
1/19
10 miles
Ran my South loop on the ice with Ice bugs. Ran at a pretty good pace considering conditions. I was tired too. Started at 7:30 pace and progressed down to 6:10 my last mile on ice. Good to be outside 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