Mileage for the Year 2010
1602 miles
Mileage for the week 6/14- 6/20
60 miles
6/20
12 miles
Warm and sunny today in Pocatello. Took off from hotel and ran about 4 miles too a trail head and headed up some steep trails to some mountains outside of town. Pretty steep and had to Power hike quite a bit. Running down the hills got to my legs too. Legs were pretty dead at the bottom. Good effort today. Should've brought some water with me. Did have a gu at the top.
6/19
6+ miles
Arrived in Pocatello, ID today. Went nice and easy from the hotel. A little tired since I was on the red eye.
6/18
10 miles
Ran the south loop w/ an extra mile. Felt really good and averaged 6:26 pace. Head out to Pocatello, ID tonight for wrestling.
6/17
6+ miles
Ran from Chugiak again. Nice and easy. Weather has been great for running. Last day of Wrestling camp. Leave for Western Regionals in Idaho tomorrow night.
6/16
12 miles
Ran from Chugiak H.S. to the shooting range in Chugiak/Birchwood rd. Didn't see any bears this time. Thanksfully. Ran a little on the track to get 80 minutes. Felt pretty good.
6/15
8 miles
Raining today and did my first 2.8 miles on the treadmill and it was too hot and boring, so I bolted outside. Felt great outside. Was running at 6:29 pace my last 5.2 miles. Another stressful day, but nice to get out for a run afterwards and release.
6/14
6 miles
Ran to Huffman and back with extra loop after camp today. Stressful day. 14 weeks until Equinox. Gotta start getting my mileage up again.
June 7th- June 13th
Mileage for the year 2010
1542 miles
Mileage for the week 6/7- 6/13
46 miles
6/13
12 miles
Ran the Boston prep route. Felt pretty good. Ran at an avg. of 6:32 pace.
6/12
6+ miles
Nice and easy from Chugiak High School. Ran on south birchwood loop. Ran into a Big Black bear a couple of minutes from school.
6/11
10 miles (4 miles @ Tempo)
I ran after camp today.
2.6 mile warm-up
4 miles at Tempo (5:49, 5:48, 5:39, 5:39)
3.4 miles steady
I kind of eased into my tempo today. It felt good. I really do enjoy tempo pace. It feels a little fast, but comfortable at the same time. My left achilles tendon is bothering a little lately. Have to keep an eye on it.
6/10
9+ miles w/ 6 X 100m striders
Same course as yesterday. Perfect running weather. cool and overcast.
6/9
9+ miles
Ran from Chugiak High School. Nice course on south birchwood down to the airstrip and back.
6/8
Off- Another rest day. Just too tired and this week is going to be easy anyway, before I get going in Marathon training again.
6/7
Off- Team Alaska Wrestling camp began. Snapped my 34 day running streak.
1542 miles
Mileage for the week 6/7- 6/13
46 miles
6/13
12 miles
Ran the Boston prep route. Felt pretty good. Ran at an avg. of 6:32 pace.
6/12
6+ miles
Nice and easy from Chugiak High School. Ran on south birchwood loop. Ran into a Big Black bear a couple of minutes from school.
6/11
10 miles (4 miles @ Tempo)
I ran after camp today.
2.6 mile warm-up
4 miles at Tempo (5:49, 5:48, 5:39, 5:39)
3.4 miles steady
I kind of eased into my tempo today. It felt good. I really do enjoy tempo pace. It feels a little fast, but comfortable at the same time. My left achilles tendon is bothering a little lately. Have to keep an eye on it.
6/10
9+ miles w/ 6 X 100m striders
Same course as yesterday. Perfect running weather. cool and overcast.
6/9
9+ miles
Ran from Chugiak High School. Nice course on south birchwood down to the airstrip and back.
6/8
Off- Another rest day. Just too tired and this week is going to be easy anyway, before I get going in Marathon training again.
6/7
Off- Team Alaska Wrestling camp began. Snapped my 34 day running streak.
May 31st- June 6th
Mileage for the Year 2010
1496 miles
Mileage for the week 5/31- 6/6
64 miles
6/6
13+ miles
Ran my Boston prep route with some extra. I felt so good today. I felt like running a little faster. Average pace for run was 6:30 pace. Did feel a little pain on my anterior tibealis area when going down steep downhills on pavement. Hopefully its just a muscular thing. Great run today.
6/5
6 miles- recovery pace
Nice and easy to Huffman and back with extra loop
6/4
14 miles (Twilight 12K- 41:28)
I ran a nice and easy 4 mile shake out run this morning. Skinny Raven put on an awesome race tonight. The Kenyans took control and the winner set a 2 minute PR and ran the 12K in 37:07 which is 4:48 pace. I never seem to feel good in this race, but I ran alright. My time of 41:28 is 18 seconds PR from last year. So, I gotta be happy with that. Bears Tooth Pizza and Beer afterwards!!!
6/3
6 miles
Nice and easy to Huffman and back with extra loop. What a difference a couple of rest days will make you feel. I feel way better today. I also got a great night of sleep. I think I'm ready to have a good effort tomorrow in the race.
6/2
5+ miles
Extremely tired. Took it nice and easy today. I was able to get a massage too and took an ice bath. Hopefully I feel better by friday.
6/1
12 miles
Ran my Boston prep route. I Felt tired and so did my legs. Need to get better sleep and rest more. My pace ended up being 6:39 pace overall. Gonna take the next couple of days easy before the 12K on friday night.
5/31
8 miles
Met at Skinny Raven and ran the Twilight 12K course with Ross and Iverson. Wanted to get a quick refresher for the race on friday. As of today there was over 1150 signed up already. Gonna be a fun race!
1496 miles
Mileage for the week 5/31- 6/6
64 miles
6/6
13+ miles
Ran my Boston prep route with some extra. I felt so good today. I felt like running a little faster. Average pace for run was 6:30 pace. Did feel a little pain on my anterior tibealis area when going down steep downhills on pavement. Hopefully its just a muscular thing. Great run today.
6/5
6 miles- recovery pace
Nice and easy to Huffman and back with extra loop
6/4
14 miles (Twilight 12K- 41:28)
I ran a nice and easy 4 mile shake out run this morning. Skinny Raven put on an awesome race tonight. The Kenyans took control and the winner set a 2 minute PR and ran the 12K in 37:07 which is 4:48 pace. I never seem to feel good in this race, but I ran alright. My time of 41:28 is 18 seconds PR from last year. So, I gotta be happy with that. Bears Tooth Pizza and Beer afterwards!!!
6/3
6 miles
Nice and easy to Huffman and back with extra loop. What a difference a couple of rest days will make you feel. I feel way better today. I also got a great night of sleep. I think I'm ready to have a good effort tomorrow in the race.
6/2
5+ miles
Extremely tired. Took it nice and easy today. I was able to get a massage too and took an ice bath. Hopefully I feel better by friday.
6/1
12 miles
Ran my Boston prep route. I Felt tired and so did my legs. Need to get better sleep and rest more. My pace ended up being 6:39 pace overall. Gonna take the next couple of days easy before the 12K on friday night.
5/31
8 miles
Met at Skinny Raven and ran the Twilight 12K course with Ross and Iverson. Wanted to get a quick refresher for the race on friday. As of today there was over 1150 signed up already. Gonna be a fun race!
May 24th- May 30th
Mileage for the Year 2010
1432 miles
Mileage for the week 5/24- 5/30
67 miles
5/30
6+ miles
Nice and easy around my dads house. A little smoky still outside.
5/29
17+ miles
Ran farmers loop today. Started and ended from my dads house to make it longer. Really smoky outside from some fires. I felt pretty good the entire run. It was also my longest run since Boston. I was definitely tired at the end. Overall pace was 6:35 pace.
5/28
9+ miles
Ran around by my dad's house again. Started off really easy, but gradually picked it up. 80 degrees out too.
5/27
6 miles
Nice and easy around my dad's place in fairbanks. Kept the heart rate around 135-140.
5/26
12 miles
Ran the Boston prep route today. Legs felt tired. Probably from sundays arctic valley workout and yesterday's track workout. Gonna take a couple of days and just run easy to recover and benefit from those workouts. Ran at 6:43 pace today. Started slow, but was gradually picking it up.
5/25
10+ miles
Did a 10K workout at the Hanshew track this morning as follows:
2 mile warm-up
2 x 2 mile @ 10K pace w/ 5 min easy jog recovery between sets(5:20,5:20) (5:20, 5:20)
5 minute easy jog
2 X 1 mile @ 10K pace w/ 3 min easy jog recovery between sets (5:20)(5:20)
2 mile cool down
Total: 10 miles
5/24
6 miles "recovery"
Kept it on the treadmill since I was alone with Taelynn. Plus, it forced me to run easy. I know it's summer, but I don't mind an occasional easy run on the treadmill.
1432 miles
Mileage for the week 5/24- 5/30
67 miles
5/30
6+ miles
Nice and easy around my dads house. A little smoky still outside.
5/29
17+ miles
Ran farmers loop today. Started and ended from my dads house to make it longer. Really smoky outside from some fires. I felt pretty good the entire run. It was also my longest run since Boston. I was definitely tired at the end. Overall pace was 6:35 pace.
5/28
9+ miles
Ran around by my dad's house again. Started off really easy, but gradually picked it up. 80 degrees out too.
5/27
6 miles
Nice and easy around my dad's place in fairbanks. Kept the heart rate around 135-140.
5/26
12 miles
Ran the Boston prep route today. Legs felt tired. Probably from sundays arctic valley workout and yesterday's track workout. Gonna take a couple of days and just run easy to recover and benefit from those workouts. Ran at 6:43 pace today. Started slow, but was gradually picking it up.
5/25
10+ miles
Did a 10K workout at the Hanshew track this morning as follows:
2 mile warm-up
2 x 2 mile @ 10K pace w/ 5 min easy jog recovery between sets(5:20,5:20) (5:20, 5:20)
5 minute easy jog
2 X 1 mile @ 10K pace w/ 3 min easy jog recovery between sets (5:20)(5:20)
2 mile cool down
Total: 10 miles
5/24
6 miles "recovery"
Kept it on the treadmill since I was alone with Taelynn. Plus, it forced me to run easy. I know it's summer, but I don't mind an occasional easy run on the treadmill.
May 17th- May 23rd
Mileage for the Year 2010
1365 miles
Mileage for the week 5/17- 5/23
60 miles
5/23
12 miles "Arctic Valley Hill Climb"
Jerry, JC, and I ran together this morning. Did a nice 6 mile out and back on the Mayors course before we ran up Arctic Valley. Didn't push it all out, but I was definetly laboring going up. Ran 48:40. I like how this run makes you strong both physically and mentally. The first time up in the season is always the toughest.
5/22
6 miles "recovery"
Put the heart rate monitor on to make it super easy. Ran to huffman and back w/ extra loop. Another nice day. Gonna get strong tomorrow and run up Arctic Valley.
5/21
9 miles
Ran the south loop. Beautiful day out! Felt really strong too. Ran at 6:32 pace. Last day of School!!!!!!!!!!
5/20
5 miles "recovery"
Ran during lunch today. Only had time for 5 easy miles.
5/19
12 miles
Ran my hilly boston prep route today. Feeling fit. Ran it at 6:30 pace. Gonna take tomorrow easy after 2 good days of running.
5/18
10 miles (2M + 4 X 1M @ 10K pace)
2 mile warm-up w/ 4 build ups
2 miles (5:20, 5:20)
5 minute rest
4 X 1 mile w/ 3 min. rest (5:20, 5:20, 5:20, 5:20)
2 mile cool down
I found this workout in running times to get ready for a 10K. The goal is not to beat this workout and run faster, but learn what 10K pace feels like. I did this workout on the South Anchorage track and I'm pretty happy with it. I hit 5:20 on every single mile, so my pace was right on. It was challenging, but didn't kick my butt. The goal is to work up to 3 X 2M @ 10K pace. Then you know you are ready to roll.
5/17
6 miles "recovery"
Nice and easy on the treadmill at school. Busy after school, so had to run during lunch.
1365 miles
Mileage for the week 5/17- 5/23
60 miles
5/23
12 miles "Arctic Valley Hill Climb"
Jerry, JC, and I ran together this morning. Did a nice 6 mile out and back on the Mayors course before we ran up Arctic Valley. Didn't push it all out, but I was definetly laboring going up. Ran 48:40. I like how this run makes you strong both physically and mentally. The first time up in the season is always the toughest.
5/22
6 miles "recovery"
Put the heart rate monitor on to make it super easy. Ran to huffman and back w/ extra loop. Another nice day. Gonna get strong tomorrow and run up Arctic Valley.
5/21
9 miles
Ran the south loop. Beautiful day out! Felt really strong too. Ran at 6:32 pace. Last day of School!!!!!!!!!!
5/20
5 miles "recovery"
Ran during lunch today. Only had time for 5 easy miles.
5/19
12 miles
Ran my hilly boston prep route today. Feeling fit. Ran it at 6:30 pace. Gonna take tomorrow easy after 2 good days of running.
5/18
10 miles (2M + 4 X 1M @ 10K pace)
2 mile warm-up w/ 4 build ups
2 miles (5:20, 5:20)
5 minute rest
4 X 1 mile w/ 3 min. rest (5:20, 5:20, 5:20, 5:20)
2 mile cool down
I found this workout in running times to get ready for a 10K. The goal is not to beat this workout and run faster, but learn what 10K pace feels like. I did this workout on the South Anchorage track and I'm pretty happy with it. I hit 5:20 on every single mile, so my pace was right on. It was challenging, but didn't kick my butt. The goal is to work up to 3 X 2M @ 10K pace. Then you know you are ready to roll.
5/17
6 miles "recovery"
Nice and easy on the treadmill at school. Busy after school, so had to run during lunch.
May 10th- May 16th
Mileage for the Year 2010
1305 miles
Mileage for the week 5/10- 5/16
60 miles
5/16
12 miles
Ran with Jerry at Kincaid. Had a great run! We ran at a pretty good pace. worked on the uphills and had some good leg turnover on the downhills. Gonna make me tough.
5/15
9 miles "Curtis Menard 5K- 2nd place 16:02"
Didn't really know what to expect from the race today. I ran Boston on April 19th and took a couple weeks off and wrestled in a tournament. Just started getting the running rhythm back. I came into the race treating it like a speed workout. I thought I would break 16:40, so I'm really happy with the 16:02. It's kind of cool that I didn't lose too much fitness taking the last few weeks off/easy.
Race was suppose to start at 10am, but the busses got behind and we didn't start until after 10:30am. Kind of frustrating because they never told us until 10am, so my warm-up was all done and I was ready to go. Then we just warmed up with more easy jogging and build-ups for 30 minutes, without really knowing if we were going to start in a few minutes or not. I was tired doing build-ups by the time the race started.
Felt pretty strong the entire race. Should've probably pushed it more, but wasn't sure of my fitness. I also, received $250 for 2nd place so that was cool too.
5/14
6 miles
Nice and easy to Huffman and back with extra loop. My hips were a little tight. Thinking about running the curtis menard 5K tomorrow in wasilla. Haven't done much since Boston, but I'll treat it like a speed workout.
5/13
6 miles "recovery pace"
I want to do my recovery runs outside, but it's hard to go slow, so I used my heart rate monitor today. I avg. around 145. I figure if my heart rate is between 135-150 it is slow enough. I get carried away when I've got good music and I'm feeling good. That is why I think a treadmill is valuable. On easy days you can set it on a pace and you are forced to run it.
5/12
12 miles
First double digist run since Boston. Ran the Boston prep route. Felt really good. Averaged 6:32 pace. I love running!
5/11
8 miles (8 X 100m striders)
Ran to Dearmoun and back with extra loop. Averaged about 6:40 pace. It was suppose to be a general aerobic run. Felt pretty good, but arms were tired. It was a little cool and maybe the push ups/pull ups are making my arms heavier. Through in some striders to get some faster leg turnover. 1st time since Boston.
5/10
6 miles
Nice and easy on the treadmill. I feel like I run too fast on my recovery days if I run outside. I need to be outside though, so I'm going to start using the heart rate monitor on recovery days.
1305 miles
Mileage for the week 5/10- 5/16
60 miles
5/16
12 miles
Ran with Jerry at Kincaid. Had a great run! We ran at a pretty good pace. worked on the uphills and had some good leg turnover on the downhills. Gonna make me tough.
5/15
9 miles "Curtis Menard 5K- 2nd place 16:02"
Didn't really know what to expect from the race today. I ran Boston on April 19th and took a couple weeks off and wrestled in a tournament. Just started getting the running rhythm back. I came into the race treating it like a speed workout. I thought I would break 16:40, so I'm really happy with the 16:02. It's kind of cool that I didn't lose too much fitness taking the last few weeks off/easy.
Race was suppose to start at 10am, but the busses got behind and we didn't start until after 10:30am. Kind of frustrating because they never told us until 10am, so my warm-up was all done and I was ready to go. Then we just warmed up with more easy jogging and build-ups for 30 minutes, without really knowing if we were going to start in a few minutes or not. I was tired doing build-ups by the time the race started.
Felt pretty strong the entire race. Should've probably pushed it more, but wasn't sure of my fitness. I also, received $250 for 2nd place so that was cool too.
5/14
6 miles
Nice and easy to Huffman and back with extra loop. My hips were a little tight. Thinking about running the curtis menard 5K tomorrow in wasilla. Haven't done much since Boston, but I'll treat it like a speed workout.
5/13
6 miles "recovery pace"
I want to do my recovery runs outside, but it's hard to go slow, so I used my heart rate monitor today. I avg. around 145. I figure if my heart rate is between 135-150 it is slow enough. I get carried away when I've got good music and I'm feeling good. That is why I think a treadmill is valuable. On easy days you can set it on a pace and you are forced to run it.
5/12
12 miles
First double digist run since Boston. Ran the Boston prep route. Felt really good. Averaged 6:32 pace. I love running!
5/11
8 miles (8 X 100m striders)
Ran to Dearmoun and back with extra loop. Averaged about 6:40 pace. It was suppose to be a general aerobic run. Felt pretty good, but arms were tired. It was a little cool and maybe the push ups/pull ups are making my arms heavier. Through in some striders to get some faster leg turnover. 1st time since Boston.
5/10
6 miles
Nice and easy on the treadmill. I feel like I run too fast on my recovery days if I run outside. I need to be outside though, so I'm going to start using the heart rate monitor on recovery days.
May 3rd- May 9th
Mileage for the Year 2010
1245 miles
Mileage for the week 5/3- 5/9
42 miles
5/9
8 miles
Broke the new shoes out on the trails today. Jerry and I ran some sweet trail in Kincaid. It was nice to get outside and run off the pavement for a change. We kept it really easy, but still gets the heart rate up going up and down all the hills. Beautiful day out!
5/8
6 miles
Bought some new trail running shoes "Adistar Ravens", but still ran my Huffman and back route with extra loop. Legs felt a little tired.
5/7
9 miles
Ran the south loop today. Windy on the way out again, but a beautiful day. Avg. 6:30 pace. Toe feels much better.
5/6
8 miles
Ran to Dearmoun and back with extra loop. Felt pretty good. Had a nice head wind, but enjoyed the tail wind on the way back. Avg. 6:36 pace. Soreness from wrestling tourney is finally getting better.
5/5
6 miles
Had to run on the mille at school during lunch since I'm busy after school today. Felt good, but still sore.
5/4
5+ miles
Ran easy to Huffman and back. First run outside without a shirt. Felt good, but sore all over.
5/3
Off
I still can barely move without hurting from the wresting tournament on saturday. Plus, my toe hurts since I lost half of my big toe nail. Went for easy walk outside.
1245 miles
Mileage for the week 5/3- 5/9
42 miles
5/9
8 miles
Broke the new shoes out on the trails today. Jerry and I ran some sweet trail in Kincaid. It was nice to get outside and run off the pavement for a change. We kept it really easy, but still gets the heart rate up going up and down all the hills. Beautiful day out!
5/8
6 miles
Bought some new trail running shoes "Adistar Ravens", but still ran my Huffman and back route with extra loop. Legs felt a little tired.
5/7
9 miles
Ran the south loop today. Windy on the way out again, but a beautiful day. Avg. 6:30 pace. Toe feels much better.
5/6
8 miles
Ran to Dearmoun and back with extra loop. Felt pretty good. Had a nice head wind, but enjoyed the tail wind on the way back. Avg. 6:36 pace. Soreness from wrestling tourney is finally getting better.
5/5
6 miles
Had to run on the mille at school during lunch since I'm busy after school today. Felt good, but still sore.
5/4
5+ miles
Ran easy to Huffman and back. First run outside without a shirt. Felt good, but sore all over.
5/3
Off
I still can barely move without hurting from the wresting tournament on saturday. Plus, my toe hurts since I lost half of my big toe nail. Went for easy walk outside.
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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