Road to Boston Week #14
Mileage for the Year 2009
926 miles
Mileage for the week 3/16-3/22
76 miles
3/22
20 miles
Snowing a lot. Had to run the whole thing on treadmill. Struggled a little the last 7 miles. I did the treadmill simulation of the boston hills. Avg. mile pace was 6:49. Just didn't feel it. I think the 10K yesterday took a little out of me.
3/21
12 miles- 10K: 33:47
3 mile warm-up and did the 10K on the treadmill. Set it for 11.0mph (5:27) pace and ran the whole 10K at this pace. Felt really easy. 2.5 mile cool down.
3/20
6 miles- recovery
Easy 6 on the treadmill. Suppose to run a 10K tomorrow, but still sick. I'll see how I feel when I wake up tomorrow.
3/19
7 miles
A real easy recovery run on the treadmill. I'm pretty sick right now. cough, running nose, and run down.
3/18
14 miles
Ran my Boston route today then jumped on the treadmill for the last 2 miles. Felt a little tired afterwards.
3/17
10 miles (5 X 600m @ 5K pace w/ 90 sec. rest)
Pretty good workout today on the treadmill. I did a 3 mile warm-up then jumped into the workout. Finished with 4 more miles easy around 7min. pace. Still have sore throat and a little run down.
3/16
7 miles
Super easy run today on the treadmill. The bottom of my left foot is still bothering me. I gotta keep a close eye on it. Getting a little sore throat too. I guess it is better now than later.
March 9th- March 15th
Road to Boston Week #13
Mileage for the Year 2009
850 miles
Mileage for the week 3/9- 3/15
91 miles
3/15
20 miles (15 @ Marathon Pace)
I had a super workout today. I felt very strong! Here it is:
3 mile warm-up
15 miles @ MP
mile 1: 6:07
mile 2: 6:07
mile 3: 6:07
mile 4: 6:03
mile 5: 6:03
mile 6: 6:03
mile 7: 6:00
mile 8: 6:00
mile 9: 6:00
mile 10: 5:56
mile 11: 5:56
mile 12: 5:56
mile 13: 5:52
mile 14: 5:52
mile 15: 5:52
2 mile cool down.
3/14
7+ miles
Nice and easy effort to Dearmoun and Back. Nice and sunny out, but a little breeze on the way back. I believe it is 25 above outside.
3/13
16 miles (12am/4pm)
A couple of great runs today. I felt really really good running my hilly boston route this morning. Then this evening I did a super easy 4 miles on the treadmill.
3/12
10 miles (6am/4pm)
A couple of super easy recovery runs on the mille.
3/11
15 miles
I ran the Boston route today and added 3 miles immediately after on the treadmill. I felt really strong the entire run. I ran the up and down hills pretty hard.
3/10
12+ miles
4 mile warm-up
6 X 1000m @ 5K pace (3:15) w/ 2 min. rest
4 mile cool down
Felt really good and in control during the 1000's.
3/9
11 miles (6am/5+pm)
A couple super easy recovery runs today. First 6 on the treadmill in the morning and the last 5+ outside in the evening. Felt good.
Mileage for the Year 2009
850 miles
Mileage for the week 3/9- 3/15
91 miles
3/15
20 miles (15 @ Marathon Pace)
I had a super workout today. I felt very strong! Here it is:
3 mile warm-up
15 miles @ MP
mile 1: 6:07
mile 2: 6:07
mile 3: 6:07
mile 4: 6:03
mile 5: 6:03
mile 6: 6:03
mile 7: 6:00
mile 8: 6:00
mile 9: 6:00
mile 10: 5:56
mile 11: 5:56
mile 12: 5:56
mile 13: 5:52
mile 14: 5:52
mile 15: 5:52
2 mile cool down.
3/14
7+ miles
Nice and easy effort to Dearmoun and Back. Nice and sunny out, but a little breeze on the way back. I believe it is 25 above outside.
3/13
16 miles (12am/4pm)
A couple of great runs today. I felt really really good running my hilly boston route this morning. Then this evening I did a super easy 4 miles on the treadmill.
3/12
10 miles (6am/4pm)
A couple of super easy recovery runs on the mille.
3/11
15 miles
I ran the Boston route today and added 3 miles immediately after on the treadmill. I felt really strong the entire run. I ran the up and down hills pretty hard.
3/10
12+ miles
4 mile warm-up
6 X 1000m @ 5K pace (3:15) w/ 2 min. rest
4 mile cool down
Felt really good and in control during the 1000's.
3/9
11 miles (6am/5+pm)
A couple super easy recovery runs today. First 6 on the treadmill in the morning and the last 5+ outside in the evening. Felt good.
Mar. 2nd- March 8th
Road to Boston Week #12
Mileage for the Year 2009
759 miles
Mileage for the week 3/2- 3/8
76 miles
3/8
20 miles
Ran with Jerry & JC this morning. Nice and easy, but had some cold winds.
3/7
11+ miles (10K Time Trial)
2+ mile warm up
10K- 34:20 (5:37, 5:36, 5:36, 5:31, 5:26, 5:14, 1:20)
3 mile cool down
Time Trial at the Dome. Felt really easy. I'm pretty sure I took it too easy the first 5K, but I did finished strong.
3/6
6 miles- recovery
Fresh snow on the ground so I ran an easy 6 on the treadmill. Looking forward to 10K tomorrow.
3/5
8 miles (6 X 100m striders)
Really easy on the mille. Snowing good outside!
3/4
15 miles
I ran the first 12 outside on the south loop w/ service extention. I'm actually going to call this loop the Boston loop for now on. Then I quickly hopped on the treadmill for the last 3 miles. Snowing today.
3/3
9 miles (5 X 600m @ 5K pace w/90 sec. rest)
Workout went great today. Enjoyed going a little faster. 3 mile warm-up/2 mile cool down.
3/2
7 miles- recovery
Legs tired from the 94 mile week last week. Took it super easy, but felt good.
Mileage for the Year 2009
759 miles
Mileage for the week 3/2- 3/8
76 miles
3/8
20 miles
Ran with Jerry & JC this morning. Nice and easy, but had some cold winds.
3/7
11+ miles (10K Time Trial)
2+ mile warm up
10K- 34:20 (5:37, 5:36, 5:36, 5:31, 5:26, 5:14, 1:20)
3 mile cool down
Time Trial at the Dome. Felt really easy. I'm pretty sure I took it too easy the first 5K, but I did finished strong.
3/6
6 miles- recovery
Fresh snow on the ground so I ran an easy 6 on the treadmill. Looking forward to 10K tomorrow.
3/5
8 miles (6 X 100m striders)
Really easy on the mille. Snowing good outside!
3/4
15 miles
I ran the first 12 outside on the south loop w/ service extention. I'm actually going to call this loop the Boston loop for now on. Then I quickly hopped on the treadmill for the last 3 miles. Snowing today.
3/3
9 miles (5 X 600m @ 5K pace w/90 sec. rest)
Workout went great today. Enjoyed going a little faster. 3 mile warm-up/2 mile cool down.
3/2
7 miles- recovery
Legs tired from the 94 mile week last week. Took it super easy, but felt good.
Feb. 23- March 1st
Road to Boston Week #11
Mileage for the Year 2008
683 miles
Mileage for the week 2/23- 3/1
94 miles
3/1
24 miles
Long Run today was pretty easy. I did 15.2 outside on the south loop w/service extention (lots of hills) then I finished up with 9 on the treadmill. I did the treadmill simulation of the Boston Hills too from 16 to 20 miles. Then took a nice 12 minute Ice Bath.
2/28
8 miles- recovery
I ran outside today in a snow storm. Felt really good and the snow was coming down pretty hard. Huge Flakes!
2/27
16 miles (4am/12pm) 7 miles @ tempo
An easy 4 miler this morning at 5:30am.
Great workout after work. Kind of a progressive tempo run if their is such a thing. (6:00, 5:56, 5:52, 5:49, 5:46, 5:42, 5:39) Felt really good and heart rate went back down fast after workout.
3 mile warm-up
7 miles at temp (see above)
2 mile cool down
2/26
10 miles (6am/4pm)
A couple of super easy runs today. Legs a little tired but these runs help them recover a little faster.
2/25
15 miles
I ran the south loop w/service extention and then did the last 3 on the treadmill. Good workout.
2/24
11 miles (6am/5pm)
Nice and easy on the treadmill this morning. My foot feels way better today, so that is good. But, my right hip flexor is acting up a little. Ran outside in the beautiful sun in the afternoon. Kept it easy, but miles were sub 7.
2/23
10 miles (6am/4pm)
Nice and easy on the treadmill. The bottom of my left foot is bothering me a little. It was a little better in the afternoon.
Mileage for the Year 2008
683 miles
Mileage for the week 2/23- 3/1
94 miles
3/1
24 miles
Long Run today was pretty easy. I did 15.2 outside on the south loop w/service extention (lots of hills) then I finished up with 9 on the treadmill. I did the treadmill simulation of the Boston Hills too from 16 to 20 miles. Then took a nice 12 minute Ice Bath.
2/28
8 miles- recovery
I ran outside today in a snow storm. Felt really good and the snow was coming down pretty hard. Huge Flakes!
2/27
16 miles (4am/12pm) 7 miles @ tempo
An easy 4 miler this morning at 5:30am.
Great workout after work. Kind of a progressive tempo run if their is such a thing. (6:00, 5:56, 5:52, 5:49, 5:46, 5:42, 5:39) Felt really good and heart rate went back down fast after workout.
3 mile warm-up
7 miles at temp (see above)
2 mile cool down
2/26
10 miles (6am/4pm)
A couple of super easy runs today. Legs a little tired but these runs help them recover a little faster.
2/25
15 miles
I ran the south loop w/service extention and then did the last 3 on the treadmill. Good workout.
2/24
11 miles (6am/5pm)
Nice and easy on the treadmill this morning. My foot feels way better today, so that is good. But, my right hip flexor is acting up a little. Ran outside in the beautiful sun in the afternoon. Kept it easy, but miles were sub 7.
2/23
10 miles (6am/4pm)
Nice and easy on the treadmill. The bottom of my left foot is bothering me a little. It was a little better in the afternoon.
Feb. 16th- Feb. 22nd
Road to Boston Week #10- Recovery
Mileage for the Year 2009
589 miles
Mileage for the Week 2/16- 2/22
71 miles
2/22
16 miles
I had a good run at the AK club in fairbanks on the treadmill. Tired from the weekend road trip though.
2/21
8 miles (10 X 100m strides)
Ran outside again in Fairbanks with below zero temps. Good run though.
2/20
11 miles
I ran from my dad's in fairbanks. Good run, but a little windy.
2/19
7 miles- recovery
Real easy effort. Felt great running at night in the 30 degree temps.
2/18
10 miles (5 X 800 @ 5K pace w/90 sec. rest)
Did today's workout at the Dome.
3 mile warm-up
5 X 800 @ 2:33 pace w/ 90 sec. rest.
3.5+ mile cool down
2/17
9 miles
I had a great run outside today. About 30 above. Ran the south loop. Felt really good.
2/16
10 miles (6am/4pm)
A super easy double today. My legs actually felt really good after yesterday's workout. This week will be considered a recovery week.
Mileage for the Year 2009
589 miles
Mileage for the Week 2/16- 2/22
71 miles
2/22
16 miles
I had a good run at the AK club in fairbanks on the treadmill. Tired from the weekend road trip though.
2/21
8 miles (10 X 100m strides)
Ran outside again in Fairbanks with below zero temps. Good run though.
2/20
11 miles
I ran from my dad's in fairbanks. Good run, but a little windy.
2/19
7 miles- recovery
Real easy effort. Felt great running at night in the 30 degree temps.
2/18
10 miles (5 X 800 @ 5K pace w/90 sec. rest)
Did today's workout at the Dome.
3 mile warm-up
5 X 800 @ 2:33 pace w/ 90 sec. rest.
3.5+ mile cool down
2/17
9 miles
I had a great run outside today. About 30 above. Ran the south loop. Felt really good.
2/16
10 miles (6am/4pm)
A super easy double today. My legs actually felt really good after yesterday's workout. This week will be considered a recovery week.
Feb. 9th- Feb. 15th
Road to Boston Week #9
Mileage for the Year 2009
518 miles
Mileage for the week 2/9- 2/15
82 Miles
2/15
16 miles (12 @ Marathon Pace)
I had a great workout today!
3 mile warm-up
12 miles @ marathon pace (6:03, 6:03, 6:03, 6:03, 6:03, 6:03, 6:00, 6:00, 6:00, 5:56, 5:56, 5:56)
1 mile cool down
2/14
7+ miles (w/ 6 X 100m strides)
Ran to Dearmoun and back and did some strides. Beautiful day outside. 34 degrees above. I'm excited about the MP workout tomorrow.
2/13
13 miles
I did today's workout on the treadmill. Started easy and worked my way into 6:49 pace. Felt really good.
2/12
8 miles- recovery
I was going to double, but tired this morning. Felt good running after school though. Ran to Dearmoun and back and a little extra to get 8 miles.
2/11
19 miles (15am/4pm)
Great run on trails today with Jerry. Felt really good. About 10 above.
2/10
11 miles (6am/5pm)
Another recovery double day! Legs feel much better now.
2/9
8 miles- recovery
I took it real easy for 8 miles today after work on the treadmill. Easy Easy.
Mileage for the Year 2009
518 miles
Mileage for the week 2/9- 2/15
82 Miles
2/15
16 miles (12 @ Marathon Pace)
I had a great workout today!
3 mile warm-up
12 miles @ marathon pace (6:03, 6:03, 6:03, 6:03, 6:03, 6:03, 6:00, 6:00, 6:00, 5:56, 5:56, 5:56)
1 mile cool down
2/14
7+ miles (w/ 6 X 100m strides)
Ran to Dearmoun and back and did some strides. Beautiful day outside. 34 degrees above. I'm excited about the MP workout tomorrow.
2/13
13 miles
I did today's workout on the treadmill. Started easy and worked my way into 6:49 pace. Felt really good.
2/12
8 miles- recovery
I was going to double, but tired this morning. Felt good running after school though. Ran to Dearmoun and back and a little extra to get 8 miles.
2/11
19 miles (15am/4pm)
Great run on trails today with Jerry. Felt really good. About 10 above.
2/10
11 miles (6am/5pm)
Another recovery double day! Legs feel much better now.
2/9
8 miles- recovery
I took it real easy for 8 miles today after work on the treadmill. Easy Easy.
Feb. 2nd- Feb. 8th
Road to Boston Week #8
Mileage for the Year 2008
436 miles
Mileage for the Week 2/2- 2/8
87 miles
2/8
22 miles
Today our group ran 18 miles outside and then Jerry and I ran another 4 in the dome to make it 22. The last 4 were somewhat fast and I know the last one was around 5:45 pace.
2/7
8 miles- recovery
It was so great to finally run outside. The temp was about 11 above but the sun was out and it felt great hitting the face.
2/6
12 miles (6 @ Tempo)
3 mile warm-up
6 miles @ tempo (6:00, 5:52, 5:52, 5:52, 5:52, 5:52)
3 mile cool down
Good workout and felt good during the tempo.
2/5
10 miles (6am/4pm)
Easy Easy Double recovery runs again today. Both on mille.
2/4
15 miles
Was home with my sick daughter today so I had no choice but to run on the treadmill. Felt really good today. 2 days of recovery was the key.
2/3
10 miles (6am/4pm)
Another recovery day and I needed it with my tired legs. I'm glad the scheduled called for back to back easy days.
2/2
10 miles (6am/4pm)
A couple easy recovery runs today. Legs a little tired from yesterday so kept it super easy.
Mileage for the Year 2008
436 miles
Mileage for the Week 2/2- 2/8
87 miles
2/8
22 miles
Today our group ran 18 miles outside and then Jerry and I ran another 4 in the dome to make it 22. The last 4 were somewhat fast and I know the last one was around 5:45 pace.
2/7
8 miles- recovery
It was so great to finally run outside. The temp was about 11 above but the sun was out and it felt great hitting the face.
2/6
12 miles (6 @ Tempo)
3 mile warm-up
6 miles @ tempo (6:00, 5:52, 5:52, 5:52, 5:52, 5:52)
3 mile cool down
Good workout and felt good during the tempo.
2/5
10 miles (6am/4pm)
Easy Easy Double recovery runs again today. Both on mille.
2/4
15 miles
Was home with my sick daughter today so I had no choice but to run on the treadmill. Felt really good today. 2 days of recovery was the key.
2/3
10 miles (6am/4pm)
Another recovery day and I needed it with my tired legs. I'm glad the scheduled called for back to back easy days.
2/2
10 miles (6am/4pm)
A couple easy recovery runs today. Legs a little tired from yesterday so kept it super easy.
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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