April 27th- May 3rd

Mileage for the Year 2015
1,247 miles

Mileage for the week 4/27- 5/3
107 miles

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.

6 miles

Easy recovery pace before work at Skinny Raven.  Felt good and looking forward to a 24 miler tomorrow!!!!

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

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:)

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.

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.

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"

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.

6 miles (10 x 20 sec. strides)

A little recovery with speed.  Got up a little early to finish before working at the Raven.

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.

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.

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.

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).

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

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

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.

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!!!!!

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.....

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.

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.

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

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.

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.

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!!!!

11 miles (6am/5pm)

Both runs were easy easy pace.  Felt good and looking forward to my tempo workout tomorrow!!! Plus it's friday!!!!

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.

13 miles (7am/6pm)

Same as yesterday.  Nice to have a couple easy days back to back.  Felt good, but legs a little tired.

13 miles (7am/6pm)

Couple of easy recovery runs today.  I felt pretty good during both runs.

About Me

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Anchorage, Alaska, United States
Age- 41 Occupation- Phy Ed/Athletic Director/Wrestling Coach @ South Anchorage High School

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