tag:blogger.com,1999:blog-69196011634638467172024-03-13T03:05:41.221-07:00Training LogTom Ritchiehttp://www.blogger.com/profile/10528666945590759385noreply@blogger.comBlogger363125tag:blogger.com,1999:blog-6919601163463846717.post-12005944304985802542015-12-31T16:54:00.001-08:002015-12-31T16:54:37.729-08:00December 28th- January 3rd <b>Mileage for the Year 2016</b><br />
<b><br /></b>
<b>Mileage for the week 12/28- 1/3</b><br />
<br />
1/3<br />
<br />
1/2<br />
<br />
1/1<br />
<br />
<b>Mileage for the Year 2015</b><br />
<b>3,563 miles</b><br />
<br />
12/31<br />
10 miles<br />
<br />
Ran the totem route from the post office. Felt good, but hips still tight and not great. Super Icy too and some head winds. <br />
<br />
12/30<br />
10 miles<br />
<br />
General Aerobic pace from 8:10 down to 6:22 pace. Felt okay after the hips warmed up.<br />
<br />
12/29<br />
6 miles<br />
<br />
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.<br />
<br />
I did warm-up and decided to run an easy 6 miler on the treadmill in Girdwood.<br />
<br />
12/28<br />
7 miles<br />
<br />
Easy recovery pace at AK club. I also went XC Skate Skiing which was fun, but turned out to be a bad idea. Tom Ritchiehttp://www.blogger.com/profile/10528666945590759385noreply@blogger.com0tag:blogger.com,1999:blog-6919601163463846717.post-37860874558527379552015-12-24T20:50:00.000-08:002015-12-27T15:33:26.285-08:00December 21st- December 27th <b>Mileage for the Year 2015</b><br />
<b>3530 miles</b><br />
<b><br /></b>
<b>Mileage for the week 12/21- 12/27</b><br />
<b>72 miles</b><br />
<br />
12/27<br />
17 miles (<b>5 @ MP</b>)<br />
<br />
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.<br />
<br />
7 miles w/ 5 strides<br />
5 miles @ 5:52 pace<br />
5 miles 7:00 down to 6:22 pace.<br />
<br />
12/26<br />
7 miles<br />
<br />
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.<br />
<br />
12/25<br />
12 miles<br />
<br />
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.<br />
<br />
12/24<br />
7 miles<br />
<br />
Easy recovery in the garage on Christmas Eve! Felt great.<br />
<br />
12/23<br />
13 miles<br />
<br />
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!!<br />
<br />
12/22<br />
10 miles w/ <b>10 X 20 sec strides</b><br />
<br />
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.<br />
<br />
12/21<br />
6 miles<br />
<br />
Easy recovery pace. Need to make sure to keep them easy after long runs.Tom Ritchiehttp://www.blogger.com/profile/10528666945590759385noreply@blogger.com0tag:blogger.com,1999:blog-6919601163463846717.post-31624379577664123442015-12-21T19:06:00.004-08:002015-12-21T19:06:58.679-08:00December 14th- December 20th <b>Mileage for the Year 2015</b><br />
<b>3,458 miles</b><br />
<b><br /></b>
<b>Mileage for the week 12/14- 12/20</b><br />
<b>64 miles</b><br />
<br />
12/20<br />
16 miles<br />
<br />
Ran my Boston prep route w/ Elmore Extention. <br />
<br />
12/19<br />
6 miles<br />
<br />
An easy recovery pace before going out to state Wrestling Tournament.<br />
<br />
12/18<br />
10 miles<br />
<br />
7:45 pace down to 6:30 pace before the State Wrestling Tournament.<br />
<br />
12/17<br />
6 miles<br />
<br />
Easy recovery. Felt good. Last day of school w/ students before break!<br />
<br />
12/16<br />
12 miles<br />
<br />
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.<br />
<br />
12/15<br />
8 miles <b>(4 @ Tempo</b>)<br />
<br />
Felt pretty good and kept the tempo on the slower end, but still was a little tired.<br />
<br />
3 mile warm-up w/ strides<br />
4 @ Tempo (5:40 avg.)<br />
1 mile cool down<br />
<br />
12/14<br />
6 miles<br />
<br />
1st Official Day of Boston Training Begins. Easy recovery paceTom Ritchiehttp://www.blogger.com/profile/10528666945590759385noreply@blogger.com0tag:blogger.com,1999:blog-6919601163463846717.post-38737865412360851002015-12-07T10:31:00.002-08:002015-12-13T16:23:08.872-08:00December 7th- December 13th <b>Mileage for the Year 2015</b><br />
<b>3,394 miles</b><br />
<b><br /></b>
<b>Mileage for the week 12/7- 12/13</b><br />
<b>57 miles</b><br />
<br />
12/13<br />
13 miles<br />
<br />
Ran my Boston prep route. Felt good to get outside in the snow. Felt good too.<br />
<br />
12/12<br />
6 miles<br />
<br />
Easy recovery pace run before heading out to Regions.<br />
<br />
12/11<br />
9 miles<br />
<br />
7:48 down to 6:15 progression run before the Region tournament today. I felt good. Ran on the treadmill in my garage.<br />
<br />
12/10<br />
4 miles<br />
<br />
Just had time for an easy 30 minute run today. Glad I did something though.<br />
<br />
12/9<br />
10 miles<br />
<br />
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.<br />
<br />
12/8<br />
9 miles<br />
<br />
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.<br />
<br />
12/7<br />
6 miles<br />
<br />
Easy pace today at the AK club.Tom Ritchiehttp://www.blogger.com/profile/10528666945590759385noreply@blogger.com0tag:blogger.com,1999:blog-6919601163463846717.post-60046633735117344072015-12-05T18:29:00.000-08:002015-12-06T18:12:41.582-08:00November 30th- December 6th <b>Mileage for the Year 2015</b><br />
<b>3,337 miles</b><br />
<b><br /></b>
<b>Mileage for the week 11/30- 12/6</b><br />
<b>51 miles</b><br />
<br />
12/6<br />
8 miles<br />
<br />
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.<br />
<br />
12/5<br />
14 miles<br />
<br />
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.<br />
<br />
12/4<br />
6 miles<br />
<br />
An easy 6 miler before our dual meet w/ Service 7:40 down to 6:49. Felt good.<br />
<br />
12/3<br />
7 miles<br />
<br />
Easy recovery pace in garage treadmill. Felt good.<br />
<br />
12/2<br />
10 miles<br />
<br />
Ran the totem and I felt really good. Kept it General Aerobic.<br />
<br />
12/1<br />
6 miles<br />
<br />
Easy 7 on the treadmill at home. Felt ok.<br />
<br />
11/30<br />
Off<br />
<br />
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.Tom Ritchiehttp://www.blogger.com/profile/10528666945590759385noreply@blogger.com0tag:blogger.com,1999:blog-6919601163463846717.post-39628527202592161562015-11-23T13:03:00.002-08:002015-12-05T18:22:54.392-08:00November 23rd- November 29th<b>Mileage for the Year 2015</b><br />
<b>3,286 miles</b><br />
<b><br /></b>
<b>Mileage for the week 11/23- 11/29</b><br />
<b>54 miles</b><br />
<br />
11/29<br />
Off<br />
<br />
I did run an easy hike up Falls creek though, but no running.<br />
<br />
11/28<br />
13 miles<br />
<br />
Ran the totem route from the Post office with some extra. Felt pretty good and ran a 5:53 last mile. <br />
<br />
11/27<br />
8 miles<br />
<br />
Ran on treadmill at the AK club. Kept it easy and ran from 7:40 pace to 6:50 pace.<br />
<br />
11/26<br />
10 miles<br />
<br />
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.<br />
<br />
11/25<br />
6 miles<br />
<br />
An easy pace run before the wrestling dual meet.<br />
<br />
11/24<br />
9 miles<br />
<br />
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.<br />
<br />
11/23<br />
8 miles<br />
<br />
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.Tom Ritchiehttp://www.blogger.com/profile/10528666945590759385noreply@blogger.com0tag:blogger.com,1999:blog-6919601163463846717.post-79203489591642901142015-11-16T22:46:00.000-08:002015-11-23T13:02:12.257-08:00November 16th- November 22nd <b>Mileage for the Year 2015</b><br />
<b>3,232 miles</b><br />
<b><br /></b>
<b>Mileage for the week 11/16- 11/22</b><br />
<b>36 miles</b><br />
<br />
11/22<br />
Off- Exhausted from wrestling and little sleep.<br />
<br />
11/21<br />
Off- Wrestling "Lancer Smith Champs"<br />
<br />
11/20<br />
Off- Wrestling<br />
<br />
11/19<br />
8.5 miles<br />
<br />
Easy progression from 7:40 pace to 6:22 pace. Felt good.<br />
<br />
11/18<br />
11 miles <b>(4 miles tempo, 3 min active recovery, 3 miles tempo)</b><br />
<br />
About 1 degree outside, suppose to warm up tomorrow. Good workout today at the AK club. Lots of sweat though.<br />
<br />
3 mile warm-up w/ strides<br />
<b>4 mile tempo (5:39 down to 5:36)</b><br />
3 minute recovery at 7:30 pace<br />
<b>3 mile tempo (5:36 down to 5:30)</b><br />
1 mile cool down<br />
<br />
11/17<br />
9 miles<br />
<br />
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.<br />
<br />
11/16<br />
7 miles<br />
<br />
Easy recovery at the AK Club. Felt good. 1 above today outside and I just wanted to take it easy.Tom Ritchiehttp://www.blogger.com/profile/10528666945590759385noreply@blogger.com0tag:blogger.com,1999:blog-6919601163463846717.post-65867797217807990402015-11-09T08:55:00.001-08:002015-11-15T19:42:46.844-08:00November 9th- November 15th <b>Mileage for the Year 2015</b><br />
<b>3,196 miles</b><br />
<b><br /></b>
<b>Mileage for the week 11/9- 11/15</b><br />
<b>60 miles</b><br />
<br />
11/15<br />
13 miles<br />
<br />
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.<br />
<br />
11/14<br />
6 miles<br />
<br />
Another easy recovery after wrestling tournament. Ran on my treadmill at home for 1st time since over a year ago.<br />
<br />
11/13<br />
6 miles<br />
<br />
Easy recovery pace before dualing Wasilla at Dimond tonight.<br />
<br />
11/12<br />
8.5 miles<br />
<br />
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.<br />
<br />
11/11<br />
10 miles (<b>2 x 3 mile Tempo</b> w/ 400m jog recovery between sets)<br />
<br />
Had a good tempo workout today. It was all comfortable. Gets warm at the AK club though.<br />
<br />
3 mile warm-up w/strides<br />
3 mile tempo (<b>5:42 avg</b>)<br />
400 meter job (2:00 min)<br />
3 mile tempo (<b>5:39 avg</b>)<br />
1 mile cool down<br />
<br />
11/10<br />
8.5 miles<br />
<br />
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.<br />
<br />
11/9<br />
7 miles<br />
<br />
Easy recovery at the AK club. Felt good.<br />
<br />
<br />
<br />Tom Ritchiehttp://www.blogger.com/profile/10528666945590759385noreply@blogger.com0tag:blogger.com,1999:blog-6919601163463846717.post-43263968526962829522015-11-03T12:34:00.001-08:002015-11-08T20:11:08.702-08:00November 2nd- November 8th<b>Mileage for the Year 2015</b><br />
<b>3,136 miles</b><br />
<b><br /></b>
<b>Mileage for the week 11/2- 11/8</b><br />
<b>62 miles</b><br />
<br />
11/8<br />
13.5 miles<br />
<br />
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.<br />
<br />
11/7<br />
9.5 miles (10 x 20 sec strides)<br />
<br />
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.<br />
<br />
11/6<br />
6 miles<br />
<br />
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.<br />
<br />
11/5<br />
9 miles<br />
<br />
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!!!<br />
<br />
11/4<br />
8 miles (4 @ Tempo)<br />
<br />
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.<br />
<br />
11/3<br />
8 miles<br />
<br />
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.<br />
<br />
11/2<br />
7.5 miles<br />
<br />
Nice and easy at the AK club. Snowed last night and slick conditions outside.Tom Ritchiehttp://www.blogger.com/profile/10528666945590759385noreply@blogger.com0tag:blogger.com,1999:blog-6919601163463846717.post-19088301228025288982015-11-01T17:58:00.001-08:002015-11-01T17:59:31.348-08:00October 26th- November 1st<b>Mileage for the Year 2015</b><br />
<b>3,074 miles</b><br />
<b><br /></b>
<b>Mileage for the week 10/26- 11/1</b><br />
<b>40 miles</b><br />
<br />
11/1<br />
10 miles<br />
<br />
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.<br />
<br />
10/31<br />
Off- South Wrestling duals<br />
<br />
10/30<br />
Off- South Wrestling duals<br />
<br />
10/29<br />
9 miles<br />
<br />
Ran to Dearmoun and back with extra. Started at 7:22 pace and progressed down to a 5:56 mile.<br />
<br />
10/28<br />
6 miles<br />
<br />
Easy pace at the AK club before our Dual meet tonight.<br />
<br />
10/27<br />
8 miles (8 x 20sec strides)<br />
<br />
Ran to Dearmoun and back. General Aerobic pace with strides at the end.<br />
<br />
10/26<br />
6 miles<br />
<br />
Easy from the AK club. Kept it easy.Tom Ritchiehttp://www.blogger.com/profile/10528666945590759385noreply@blogger.com0tag:blogger.com,1999:blog-6919601163463846717.post-53313569592814768242015-10-21T16:32:00.000-07:002015-10-27T09:52:25.730-07:00October 19th- October 25th <b>Mileage for the Year 2015</b><br />
<b>3,035 miles</b><br />
<b><br /></b>
<b>Mileage for the year 10/19- 10/25</b><br />
<b>44 miles</b><br />
<br />
10/25<br />
10 miles<br />
<br />
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.<br />
<br />
10/24<br />
6 miles<br />
<br />
Easy at the AK club<br />
<br />
10/23<br />
8 miles<br />
<br />
Ran for about 70 minutes on single track at Kincaid. Great day for running and fun to be on trails. I was tired.<br />
<br />
10/22<br />
6 miles<br />
<br />
Easy recovery at the AK club before the dual meet tonight<br />
<br />
10/21<br />
Off<br />
<br />
Conferences today and no time to do anything.<br />
<br />
10/20<br />
8 miles w/ 8 x 20 sec strides<br />
<br />
Ran to Dearmoun and back and threw in some strides. Felt good and still ran in shorts.<br />
<br />
10/19<br />
6 miles<br />
<br />
Nice and easy at the AK club after a massage.Tom Ritchiehttp://www.blogger.com/profile/10528666945590759385noreply@blogger.com0tag:blogger.com,1999:blog-6919601163463846717.post-59806070152016113022015-10-12T21:18:00.001-07:002015-10-18T20:06:02.883-07:00October 12th- October 18th <b>Mileage for the Year 2015</b><br />
<b>2,991 miles</b><br />
<b><br /></b>
<b>Mileage for the week 10/12- 10/18</b><br />
<b>43 miles</b><br />
<br />
10/18<br />
8 miles<br />
<br />
Raining out, but I'm glad I ran outside. Dearmoun and back progressive. 7:20 pace to 6:09 pace.<br />
<br />
10/17<br />
Off<br />
<br />
10/16<br />
7 miles<br />
<br />
It was nice to get this run in. Wrestling tourney got done earlier then expected. Easy pace at the AK club.<br />
<br />
10/15<br />
7 miles<br />
<br />
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.<br />
<br />
10/14<br />
6 miles<br />
<br />
Easy recovery pace at the AK club. <br />
<br />
10/13<br />
8 miles<br />
<br />
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.<br />
<br />
10/12<br />
7 miles<br />
<br />
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.Tom Ritchiehttp://www.blogger.com/profile/10528666945590759385noreply@blogger.com0tag:blogger.com,1999:blog-6919601163463846717.post-17033958662160310502015-10-09T08:33:00.002-07:002015-10-11T22:34:49.764-07:00October 5th- October 11th <b>Mileage for the Year 2015</b><br />
<b>2,948 miles</b><br />
<b><br /></b>
<b>Mileage for the week 10/5- 10/11</b><br />
<b>12 miles</b><br />
<br />
10/11<br />
6 miles<br />
<br />
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.<br />
<br />
Ran to Huffman and back in the evening easy. I feel heavy and very out of shape. Hips were ok.<br />
<br />
10/10<br />
6 miles<br />
<br />
Easy pace at the AK club.<br />
<br />
10/9<br />
Off<br />
<br />
10/8<br />
Off<br />
<br />
10/7<br />
Off<br />
<br />
10/6<br />
Off<br />
<br />
10/5<br />
OffTom Ritchiehttp://www.blogger.com/profile/10528666945590759385noreply@blogger.com0tag:blogger.com,1999:blog-6919601163463846717.post-57324039932972823192015-09-29T10:03:00.000-07:002015-10-04T21:28:01.002-07:00September 28th- October 4th<b>Mileage for the Year 2015</b><br />
<b>2,936 miles</b><br />
<b><br /></b><b>Mileage for the week 9/28- 10/4</b><br />
<b>42 miles</b><br />
<br />
10/4<br />
7 miles<br />
<br />
Ran with wes tibbletts on the hillside trails. Great fall day but extremely sore still.<br />
<br />
10/3<br />
6 miles<br />
<br />
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.<br />
<br />
10/2<br />
Off<br />
<br />
Wrestled and drilled just a little. <br />
<br />
10/1<br />
7 miles<br />
<br />
Easy pace at the AK club.<br />
<br />
9/30<br />
6 miles<br />
<br />
Easy recover pace. All week!!<br />
<br />
9/29<br />
8 miles<br />
<br />
Same as yesterday, but I picked it up the last couple miles just down to 6:30ish pace.<br />
<br />
9/28<br />
8 miles<br />
<br />
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!<br />
<b><br /></b>
<b><br /></b>
<b><br /></b>
<b><br /></b>
Tom Ritchiehttp://www.blogger.com/profile/10528666945590759385noreply@blogger.com0tag:blogger.com,1999:blog-6919601163463846717.post-57216061703873629072015-09-25T10:33:00.002-07:002015-09-28T09:35:20.469-07:00September 21st- September 27th <b>Mileage for the Year 2015</b><br />
<b>2,894 miles</b><br />
<b><br /></b>
<b>Mileage for the week 9/21- 9/27</b><br />
<b>33 miles</b><br />
<br />
9/27<br />
Off<br />
<br />
Busy with Tae's dance recital and figured a full day off is good right now.<br />
<br />
9/26<br />
6 miles<br />
<br />
Easy recovery at the AK club before Tae's dance recital.<br />
<br />
9/25<br />
9 miles<br />
<br />
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.<br />
<br />
9/24<br />
8 miles<br />
<br />
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.<br />
<br />
9/23<br />
6 miles<br />
<br />
Beautiful day outside, so I wanted to do something. Ran from Westchester on the coastal trail. Legs felt better the longer I ran.<br />
<br />
9/22<br />
4 miles<br />
<br />
Ran super easy at the AK club. Legs didn't feel that great:) But, it was nice to move a little.<br />
<br />
9/21<br />
OffTom Ritchiehttp://www.blogger.com/profile/10528666945590759385noreply@blogger.com0tag:blogger.com,1999:blog-6919601163463846717.post-34161403795859410892015-09-16T08:26:00.001-07:002015-09-20T16:24:44.186-07:00September 14th- September 20th<b>Mileage for the Year 2015</b><br />
<b>2,861 miles</b><br />
<b><br /></b>
<b>Mileage for the week 9/14- 9/20</b><br />
<b>56 miles</b><br />
<br />
9/20<br />
Off<br />
<br />
9/19<br />
28 miles (<b>Equinox Marathon 3:04:18- 3rd Place</b>)<br />
<br />
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.<br />
<br />
1.8 mile warm-up around UAF<br />
<br />
9/18<br />
4 miles<br />
<br />
Easy shake out run on the south track. The sun was finally out!<br />
<br />
9/17<br />
5.5 miles ( 6 x 20 sec strides)<br />
<br />
Pouring rain still outside. It can stop now. Felt really really good today. Threw in some strides too. Ran at AK club.<br />
<br />
9/16<br />
6 miles<br />
<br />
Kept it easy recovery pace, but I felt really good which is encouraging. All easy runs until race day!<br />
<br />
9/15<br />
7 miles (<b>3 @ MP- 5:56, 5:52, 5:49</b>)<br />
<br />
Pouring outside, so I did this indoors at the AK Club. Super warm and sweat everywhere. Felt really good though.<br />
<br />
9/14<br />
6 miles<br />
<br />
Ran from school and did the lower 4 and extra. Legs felt heavy and stiff and my hips were bugging.Tom Ritchiehttp://www.blogger.com/profile/10528666945590759385noreply@blogger.com0tag:blogger.com,1999:blog-6919601163463846717.post-63324604746168190452015-09-07T17:29:00.001-07:002015-09-13T16:36:10.825-07:00September 7th- September 13th <b>Mileage for the Year 2015</b><br />
<b>2,805 miles</b><br />
<b><br /></b>
<b><br /></b>
<b>Mileage for the week 9/7- 9/13</b><br />
<b>53 miles</b><br />
<br />
9/13<br />
Off<br />
<br />
Legs still sore, so just going for a walk today.<br />
<br />
9/12<br />
12 miles<br />
<br />
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.<br />
<br />
9/11<br />
6 miles<br />
<br />
Super easy again at the AK club to keep it easy. Quads still a little sore from wednesday.<br />
<br />
9/10<br />
7 miles<br />
<br />
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.<br />
<br />
9/9<br />
12 miles<br />
<br />
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!<br />
<br />
9/8<br />
8 miles<br />
<br />
Went to the AK club to run super easy recovery. Felt good.<br />
<br />
9/7<br />
8 miles<br />
<br />
Nice and easy recovery run to Dearmoun and back. Felt good, but could tell my legs were a little tired from yesterday.Tom Ritchiehttp://www.blogger.com/profile/10528666945590759385noreply@blogger.com0tag:blogger.com,1999:blog-6919601163463846717.post-85318773247527568982015-09-01T08:20:00.001-07:002015-09-06T22:51:17.415-07:00August 31st- September 6th <b>Mileage for the Year 2015</b><br />
<b>2,752 miles</b><br />
<b><br /></b>
<b>Mileage for the week 8/31- 9/6</b><br />
<b>85 miles</b><br />
<br />
9/6<br />
21 miles<br />
<br />
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. <br />
<br />
9/5<br />
10 miles<br />
<br />
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.<br />
<br />
9/4<br />
12+ miles<br />
<br />
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!!!<br />
<br />
9/3<br />
9 miles<br />
<br />
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.<br />
<br />
9/2<br />
12 miles (<b>5 @ Tempo</b>)<br />
<br />
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.<br />
<br />
3.5 mile warm up w/ Strides<br />
5 miles straight tempo (<b>5:36, 5:36, 5:38, 5:39, 5:39</b>)<br />
3.5 mile Aerobic<br />
<br />
9/1<br />
10 miles<br />
<br />
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.<br />
<br />
8/31<br />
10 miles<br />
<br />
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.Tom Ritchiehttp://www.blogger.com/profile/10528666945590759385noreply@blogger.com0tag:blogger.com,1999:blog-6919601163463846717.post-44096650493317642402015-08-25T08:12:00.002-07:002015-08-30T18:36:15.902-07:00August 24th- August 30th <b>Mileage for the Year 2015</b><br />
<b>2,667 miles</b><br />
<b><br /></b>
<b>Mileage for the week 8/24- 8/30</b><br />
<b>67 miles</b><br />
<br />
8/30<br />
18 miles<br />
<br />
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.<br />
<br />
8/29<br />
10 miles<br />
<br />
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. <br />
<br />
8/28<br />
10 miles<br />
<br />
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.<br />
<br />
8/27<br />
8 miles<br />
<br />
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.<br />
<br />
8/26<br />
7 miles<br />
<br />
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. <br />
<br />
8/25<br />
6 miles<br />
<br />
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.<br />
<br />
8/24<br />
8 miles<br />
<br />
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.Tom Ritchiehttp://www.blogger.com/profile/10528666945590759385noreply@blogger.com0tag:blogger.com,1999:blog-6919601163463846717.post-1846566226804210552015-08-17T09:26:00.001-07:002015-08-24T08:23:08.186-07:00August 17th- August 23rd<b>Mileage for the Year 2015</b><br />
<b>2,600 miles</b><br />
<b><br /></b>
<b>Mileage for the week 8/17- 8/23</b><br />
<b>76 miles</b><br />
<br />
8/23<br />
15 miles (9am/6pm)<br />
<br />
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.<br />
<br />
8/22<br />
17 miles (<b>Lost Lake-1:49:38</b>)<br />
<br />
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.<br />
<br />
8/21<br />
6 miles<br />
<br />
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.<br />
<br />
8/20<br />
8 miles<br />
<br />
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.<br />
<br />
8/19<br />
12 miles (<b>5:43, 5:44, 5:35, 5:19</b>)<br />
<br />
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.<br />
<br />
8/18<br />
10 miles<br />
<br />
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.<br />
<br />
8/17<br />
10 miles<br />
<br />
Decided to run just once today to fully recover from 20 miler yesterday. Ran my south loop in the afternoon and felt pretty good.Tom Ritchiehttp://www.blogger.com/profile/10528666945590759385noreply@blogger.com0tag:blogger.com,1999:blog-6919601163463846717.post-58245263380907331122015-08-12T20:03:00.000-07:002015-08-16T16:12:55.639-07:00August 10th- August 16th<b>Mileage for the Year 2015</b><br />
<b>2,524 miles</b><br />
<b><br /></b>
<b>Mileage for the week 8/10- 8/16</b><br />
<b>100 miles</b><br />
<br />
8/16<br />
20 miles<br />
<br />
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.<br />
<br />
8/15<br />
17 miles (11am w/ <b>10 x 20 sec. strides</b>/6pm)<br />
<br />
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.<br />
<br />
Easy Recovery to Huffman and back in the evening.<br />
<br />
8/14<br />
16 miles (10am/6pm)<br />
<br />
Was running by 6am again before my In-Service at UAA/Wendler. Ran the south loop again and kept it easy. <br />
<br />
Recovery again to Huffman and back in the evening.<br />
<br />
8/13<br />
16 miles (10am/6pm)<br />
<br />
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!<br />
<br />
Easy recovery pace to Huffman and back in the evening.<br />
<br />
8/12<br />
16 miles (6am/10pm)<br />
<br />
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.<br />
<br />
8/11<br />
15 miles (10am/5pm)<br />
<br />
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.<br />
<br />
8/10<br />
Off- Long day traveling from Fargo to Anchorage. Plus, I'm sick and I just needed to rest. Tom Ritchiehttp://www.blogger.com/profile/10528666945590759385noreply@blogger.com0tag:blogger.com,1999:blog-6919601163463846717.post-39734949826836123552015-08-03T16:04:00.001-07:002015-08-09T13:59:32.339-07:00August 3rd- August 9th <b>Mileage for the Year 2015</b><br />
<b>2,424 miles</b><br />
<b><br /></b>
<b>Mileage for the week 8/3- 8/9</b><br />
<b>122 miles</b><br />
<br />
8/9<br />
18 miles<br />
<br />
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.<br />
<br />
8/8<br />
16 miles (10am/6pm)<br />
<br />
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!!!<br />
<br />
Same afternoon route I've been doing. Sun was out and it was humid! Felt okay, but kept it recovery pace.<br />
<br />
8/7<br />
18 miles (12am/6pm)<br />
<br />
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.<br />
<br />
Another easy recovery run to Deep rock on 5th and back in the evening. Felt great.<br />
<br />
8/6<br />
16 miles (10am/6pm)<br />
<br />
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.<br />
<br />
8/5<br />
22 miles (16am/6pm)<br />
<br />
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.<br />
<br />
Easy recovery run in the afternoon to Deep Rock on 5th and back. Felt good.<br />
<br />
8/4<br />
16 miles (10am/6pm)<br />
<br />
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. <br />
<br />
8/3<br />
16 miles (10am/6pm)<br />
<br />
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.Tom Ritchiehttp://www.blogger.com/profile/10528666945590759385noreply@blogger.com0tag:blogger.com,1999:blog-6919601163463846717.post-54768901318671383212015-07-27T20:23:00.002-07:002015-08-03T06:40:26.924-07:00July 27th- August 2nd<b>Mileage for the Year 2015</b><br />
<b>2,302 miles</b><br />
<b><br /></b>
<b>Mileage for the week 7/27- 8/2</b><br />
<b>76 miles</b><br />
<br />
8/2<br />
16 miles<br />
<br />
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. <br />
<br />
8/1<br />
6 miles<br />
<br />
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.<br />
<br />
7/31<br />
8 miles<br />
<br />
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.<br />
<br />
7/30<br />
7 miles<br />
<br />
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.<br />
<br />
7/29<br />
5 miles<br />
<br />
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.<br />
<br />
7/28<br />
17 miles (<b>11am w/ 2 x 2 x 1 x 1 Tempo w/ > 2 min rest</b> and 6pm)<br />
<br />
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.<br />
<br />
3.5 mile warm-up w/ strides<br />
<b>2X2X1X1 temp w/> 2 min rest (5:25 avg.)</b><br />
2 mile cool down<br />
<br />
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.<br />
<br />
7/27<br />
16 miles (10am/6pm)<br />
<br />
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.<br />
<br />
Felt much better running after work. Ran to Huffman and back at recovery pace.Tom Ritchiehttp://www.blogger.com/profile/10528666945590759385noreply@blogger.com0tag:blogger.com,1999:blog-6919601163463846717.post-17853703033152908482015-07-20T22:31:00.001-07:002015-07-26T18:00:41.841-07:00July 20th- July 26th <b>Mileage for the Year 2015</b><br />
<b>2,226 miles</b><br />
<b><br /></b>
<b>Mileage for the week 7/20- 7/26</b><br />
<b>108 miles</b><br />
<br />
7/26<br />
6.5 miles<br />
<br />
Easy recovery pace at the AK Club before work. Legs a little beat up from yesterday. Nice to get moving a little.<br />
<br />
<br />
7/25<br />
17.5 miles (Lost Lake w/ extra)<br />
<br />
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!<br />
<br />
7/24<br />
18 miles (10am/8pm)<br />
<br />
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.<br />
<br />
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.<br />
<br />
7/23<br />
16 miles (10am/6pm)<br />
<br />
South loop in the morning during a light rain. Legs tired, but I felt pretty good. Easy Recovery pace.<br />
<br />
Ran from Skinny Raven downtown after work. Just an easy recovery pace run on the coastal trail.<br />
<br />
7/22<br />
17 miles (<b>11am w/ 4 miles @ Tempo, 1:30 rest 1 mile @ tempo</b> and 6pm)<br />
<br />
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.<br />
<br />
Here it is:<br />
3.4 mile warm-up w/ strides<br />
4 miles @ Tempo (<b>5:29, 5:35, 5:27, 5:2</b>5), 1:30 rest, 1 mile @ Tempo (<b>5:22</b>)<br />
2.6 mile cool down<br />
<br />
Ran an easy recovery 6 miler from Studio 49 again on Chester creek. Felt really good.<br />
<br />
7/21<br />
16 miles (10am/6pm)<br />
<br />
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. <br />
<br />
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:(<br />
<br />
7/20<br />
17 miles (10am/7pm)<br />
<br />
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.<br />
<br />
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.Tom Ritchiehttp://www.blogger.com/profile/10528666945590759385noreply@blogger.com0tag:blogger.com,1999:blog-6919601163463846717.post-52124778936857290792015-07-14T18:11:00.002-07:002015-07-19T23:25:25.732-07:00July 13th- July 19th<b>Mileage for the Year 2015</b><br />
<b>2,118 miles</b><br />
<b><br /></b>
<b>Mileage for the week 7/13- 7/19</b><br />
<b>106 miles</b><br />
<br />
7/19<br />
16 miles<br />
<br />
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.<br />
<br />
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.<br />
<br />
7/18<br />
16 miles (10am/6pm)<br />
<br />
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.<br />
<br />
Felt much better in the evening. Ran to Huffman and back.<br />
<br />
7/17<br />
17 miles (11am/6pm)<br />
<br />
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. <br />
<br />
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.<br />
<br />
7/16<br />
16 miles (10am/6pm)<br />
<br />
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!<br />
<br />
7/15<br />
19 miles (13am/6pm)<br />
<br />
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.<br />
<br />
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.<br />
<br />
7/14<br />
16 miles (10am/6pm)<br />
<br />
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.<br />
<br />
7/13<br />
6 miles<br />
<br />
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.Tom Ritchiehttp://www.blogger.com/profile/10528666945590759385noreply@blogger.com0