Mileage for the Year 2010
2139 miles
Mileage for the week 8/2- 8/8
80 miles
8/8
20 miles w/ Arctic Valley
Solid run today. Ran with J Ross, Matias Saari, Renau, and Monica for the first 3 miles and then Matias and I turned around and started heading back to the base of Arctic Valley. I was a little nervous with my right ankle, but it held up great. Good effort to the top. I didn't push it too hard, but it's still a tough climb. Took a Gu and headed back down and added on some at the end. Sun was finally out today!
8/7
8 miles
Easy recovery run. Legs feel a little dead right now. Could be from the 800's a couple days ago. Can still feel tightness and mild pain in right ankle/achilles area. Hopefully run goes good tomorrow.
8/6
10 miles
General aerobic pace. Started easy because of tight achilles, but I felt pretty good.
8/5
10 miles (6 X 800m @ 5k pace with less than 2 min. rest)
3 mile warm-up
6 X 800 (2:33, 2:32, 2:32, 2:34, 2:34, 2:32)
4 mile cool down
Right achilles is hurting. Not sure if all this mileage was the best. Need to heal up.
8/4
15 miles
Good run today. My right ankle was really bothering me the last 2 days. I believe I stretched something when I rolled it a little on sunday on the Lost Lake trail. It was pretty sore when I started, but after a mile or two it loosened up and felt great! Ran my Boston prep route and added 3 miles at the end. Averaged about 6:35 pace per mile. Ran the whole thing in pouring rain :(
8/3
6 miles
Just an easy recovery day to get ready for intervals tomorrow. I'm suppose to double, but my right ankle is tight. I believe I rolled it a little on sunday on a rock. Need to rest and ice it a little.
8/2
11+ miles (6am/5+pm)
Easy running today to recover from last week. Legs are tired. Get to start some intervals this week at 5K pace.
July 26th- August 1st
Mileage for the Year 2010
2059 miles
Mileage for the week 7/26- 8/1
102 miles
8/1
16 miles (lost Lake)
Had a good run today. Ran straight through in 1:51. Good effort up and up top. Didn't push it too hard going down. Had a good group to run with too. J Ross, Brent Knight, Ryan Hanley, Monica Ross, Mandy Vincent-Lang, and Andrew Richie and his Dad. Took a nice cold ice dip in Primose Lake. Great Day!
7/31
12+ miles (7+am w/ 6x100m striders & 5+pm)
Both runs were recovery paced and legs felt tired. Dearmoun and back in the morning. Huffman and back in the evening.
7/30
17 miles (12am w/ 6@Tempo & 5+pm)
3 mile warm up
6 miles @ Tempo (5:40, 5:40, 5:37,5:36, 5:34, 5:30)
3 mile cool down
Solid workout today. Ran tempo on Hanshew track. Felt stronger the longer I ran. Kept myself relaxed and kept form. Easy recovery pace run to Huffman and back in evening.
7/29
11+ miles (6am/5+pm)
Recovery pace on the treadmill in the morning. Felt really good. Ran to Huffman and back in the evening. Legs feeling really good. I think I'm adapting to the higher mileage.
7/28
20+ miles (15am/5+pm)
Ran my Boston prep route today and added a 3 mile loop by my house. Kept it pretty easy, but ran hard up Huffman hill in sub 7. I averaged about 6:35 pace for run. Nice and easy recovery run to Huffman and back in the evening.
7/27
15+ miles (10am w/8 x 100m striders & 5+pm)
Nice General Aerobic pace run in the morning. I ran the south loop with an extra mile to get my ten. The striders felt good too. Felt good to get a quicker turnover. Love running. Easy recovery pace run in the afternoon to Huffman and back.
7/26
10 miles (6am/4pm)
Heavy rain all day. I ran nice and easy on the treadmill. Both runs at recovery pace. Feel pretty good after 100 mile week. The rain can go away though.
2059 miles
Mileage for the week 7/26- 8/1
102 miles
8/1
16 miles (lost Lake)
Had a good run today. Ran straight through in 1:51. Good effort up and up top. Didn't push it too hard going down. Had a good group to run with too. J Ross, Brent Knight, Ryan Hanley, Monica Ross, Mandy Vincent-Lang, and Andrew Richie and his Dad. Took a nice cold ice dip in Primose Lake. Great Day!
7/31
12+ miles (7+am w/ 6x100m striders & 5+pm)
Both runs were recovery paced and legs felt tired. Dearmoun and back in the morning. Huffman and back in the evening.
7/30
17 miles (12am w/ 6@Tempo & 5+pm)
3 mile warm up
6 miles @ Tempo (5:40, 5:40, 5:37,5:36, 5:34, 5:30)
3 mile cool down
Solid workout today. Ran tempo on Hanshew track. Felt stronger the longer I ran. Kept myself relaxed and kept form. Easy recovery pace run to Huffman and back in evening.
7/29
11+ miles (6am/5+pm)
Recovery pace on the treadmill in the morning. Felt really good. Ran to Huffman and back in the evening. Legs feeling really good. I think I'm adapting to the higher mileage.
7/28
20+ miles (15am/5+pm)
Ran my Boston prep route today and added a 3 mile loop by my house. Kept it pretty easy, but ran hard up Huffman hill in sub 7. I averaged about 6:35 pace for run. Nice and easy recovery run to Huffman and back in the evening.
7/27
15+ miles (10am w/8 x 100m striders & 5+pm)
Nice General Aerobic pace run in the morning. I ran the south loop with an extra mile to get my ten. The striders felt good too. Felt good to get a quicker turnover. Love running. Easy recovery pace run in the afternoon to Huffman and back.
7/26
10 miles (6am/4pm)
Heavy rain all day. I ran nice and easy on the treadmill. Both runs at recovery pace. Feel pretty good after 100 mile week. The rain can go away though.
July 19th- July 25th
Mileage for the Year 2010
1957 miles
Mileage for the week 7/19- 7/25
100 miles
7/25
20 miles
Pouring rain today the entire run. It got to me after awhile. Shirt and shoes felt like 20lbs. each. Good run though. I ran from the dome to totem and back. Average pace for run was 6:35pace. Getting fit!
7/24
11+ miles (6am/5+pm)
A couple of easy recovery miles today. I was a little worried yesterday because my upper right calf has some tightness and pain, but both runs went good today and no pain. Ran to Huffman and back with extra loop in the morning and then just to Huffman and back in the evening. If I run 20 miles tomorrow I'll have my first 100 mile week in my life!
7/23
17 miles (13am/4pm)
Ran with Jerry this morning at 8am. We ran on the coastal trail and totem road. Progressively got faster. Good pace and averaged about 6:25 pace for the run, but were much faster the last few miles. Ran an easy 4 on the treadmill in the afternoon.
7/22
11+ miles (6am/5+pm)
A couple of easy recovery paced runs. Morning run on the treadmill at 7:30 pace and evening run to Huffman and back at closer to 7:05 pace.
7/21
20+ miles (15am/5+pm)
Quality day. I was running easy on my medium distance run on my Boston prep route with 3 added miles, but still managed 6:30 pace. I did pick it up towards the end, but felt really good. Nice and easy to Huffman and back for recovery pace in the evening. Getting that mileage up, but making sure I'm doing it right.
7/20
10 miles (5 @ Tempo Pace: 5:52, 5:46, 5:42, 5:39, 5:36)
Ran at home on the mille. Wanted to know what pace was. Progressive Tempo and it really felt pretty easy. Probably at true tempo pace, since I could've done this for an hour. Nice workout to bank.
7/19
11 miles (6am/5+pm)
A couple of easy recovery pace runs. My legs felt pretty good today, but I could still tell they were tired. Looking forward to tempo pace tomorrow. Good day!
1957 miles
Mileage for the week 7/19- 7/25
100 miles
7/25
20 miles
Pouring rain today the entire run. It got to me after awhile. Shirt and shoes felt like 20lbs. each. Good run though. I ran from the dome to totem and back. Average pace for run was 6:35pace. Getting fit!
7/24
11+ miles (6am/5+pm)
A couple of easy recovery miles today. I was a little worried yesterday because my upper right calf has some tightness and pain, but both runs went good today and no pain. Ran to Huffman and back with extra loop in the morning and then just to Huffman and back in the evening. If I run 20 miles tomorrow I'll have my first 100 mile week in my life!
7/23
17 miles (13am/4pm)
Ran with Jerry this morning at 8am. We ran on the coastal trail and totem road. Progressively got faster. Good pace and averaged about 6:25 pace for the run, but were much faster the last few miles. Ran an easy 4 on the treadmill in the afternoon.
7/22
11+ miles (6am/5+pm)
A couple of easy recovery paced runs. Morning run on the treadmill at 7:30 pace and evening run to Huffman and back at closer to 7:05 pace.
7/21
20+ miles (15am/5+pm)
Quality day. I was running easy on my medium distance run on my Boston prep route with 3 added miles, but still managed 6:30 pace. I did pick it up towards the end, but felt really good. Nice and easy to Huffman and back for recovery pace in the evening. Getting that mileage up, but making sure I'm doing it right.
7/20
10 miles (5 @ Tempo Pace: 5:52, 5:46, 5:42, 5:39, 5:36)
Ran at home on the mille. Wanted to know what pace was. Progressive Tempo and it really felt pretty easy. Probably at true tempo pace, since I could've done this for an hour. Nice workout to bank.
7/19
11 miles (6am/5+pm)
A couple of easy recovery pace runs. My legs felt pretty good today, but I could still tell they were tired. Looking forward to tempo pace tomorrow. Good day!
July 12th- July 18th
Mileage for the Year 2010
1857 miles
Mileage for the week 7/12- 7/18
86 miles
7/18
18 miles
I had a great Equinox training run today. I was able to do six miles (out and back) from where we park for Arctic Valley. Then I ran up arctic valley and back down and then added on a little. Total time for my run was 2hrs. 10min. My effort going up was pretty good. I didn't go super hard, but not easy either. Plus, it was raining and the wind was blowing in my face on the way up. Nice to bank this run and have a nice week of training. Confidence is growing!!!!
7/17
10 miles (6am/4pm)
Nice and easy to Huffman and back with extra loop this morning. Legs and I felt tired. Didn't get much sleep. Family and I hike Winner creek in Girdwood in the afternoon. I ran from the Hand Tram to the car which was 3 and I added some. Kept it pretty easy though. Beautiful Hike today!
7/16
17 miles (13am/4pm)
I had a super run at noon. I ran my boston prep route and averaged 6:29pace. Not bad considering it has some good hills. I turned it into a progressive run and was probably close to running at Marathon pace towards the end. Nice and super easy on the treadmill on my pm run.
7/15
6 miles
Nice and easy today. Last day of wrestling camp.
7/14
13 miles
Ran the Boston prep route an added a mile. Felt pretty good, but legs a little tired. Averaged 6:42 pace for entire run.
7/13
12 miles (8am/4pm)
My morning run I ran 8 miles at general aerobic effort and added 8 x 100m striders at the end for some leg turn over. Super easy effort in the afternoon on the treadmill.
7/12
10 miles (6am/4pm)
A couple super easy recovery runs on the treadmill. I need to start getting in marathon training groove. More doubles and a couple of medium distance runs during the week to go along with my long runs on sunday. I'm excited where I'm at right now compared to last year at this time!
1857 miles
Mileage for the week 7/12- 7/18
86 miles
7/18
18 miles
I had a great Equinox training run today. I was able to do six miles (out and back) from where we park for Arctic Valley. Then I ran up arctic valley and back down and then added on a little. Total time for my run was 2hrs. 10min. My effort going up was pretty good. I didn't go super hard, but not easy either. Plus, it was raining and the wind was blowing in my face on the way up. Nice to bank this run and have a nice week of training. Confidence is growing!!!!
7/17
10 miles (6am/4pm)
Nice and easy to Huffman and back with extra loop this morning. Legs and I felt tired. Didn't get much sleep. Family and I hike Winner creek in Girdwood in the afternoon. I ran from the Hand Tram to the car which was 3 and I added some. Kept it pretty easy though. Beautiful Hike today!
7/16
17 miles (13am/4pm)
I had a super run at noon. I ran my boston prep route and averaged 6:29pace. Not bad considering it has some good hills. I turned it into a progressive run and was probably close to running at Marathon pace towards the end. Nice and super easy on the treadmill on my pm run.
7/15
6 miles
Nice and easy today. Last day of wrestling camp.
7/14
13 miles
Ran the Boston prep route an added a mile. Felt pretty good, but legs a little tired. Averaged 6:42 pace for entire run.
7/13
12 miles (8am/4pm)
My morning run I ran 8 miles at general aerobic effort and added 8 x 100m striders at the end for some leg turn over. Super easy effort in the afternoon on the treadmill.
7/12
10 miles (6am/4pm)
A couple super easy recovery runs on the treadmill. I need to start getting in marathon training groove. More doubles and a couple of medium distance runs during the week to go along with my long runs on sunday. I'm excited where I'm at right now compared to last year at this time!
July 5th- July 11th
Mileage for the Year 2010
1771 miles
Mileage for the week 7/5- 7/11
70 miles
7/11
20 miles
Ran with Jerry and Vin today. We had a "great run". Ran one of my favorites in "Lost Lake". I was a little worried about the achilles, but it felt great. Ran a good, but enjoyable pace on the way up and hit the down hill pretty hard. I added about 4.5 miles on the road to get an even 20. My longest run since boston. Iced the foot, achilles, and calf in glacier creek for about 6 minutes. That was harder then the run. A cold 37 degrees!
7/10
4 miles
I ran up Flattop with the wrestlers. Took it pretty easy (suppose to run an easy recovery today), but obviously its hard going up a mountain. Used different muscles. My achilles is aching a little now too.
7/9
12.5 miles
I ran from south high school today. I did my old figure 8 loop and did the lower 4 one more time to give me about 12.5 miles. My average was 6:45 pace. I had a small black bear walk across the road right in front of me on Abbott by the Zoo. I thought it was a large dog at first. Didn't really spook me much since there was lots of traffic. Good run too.
7/8
6 miles
Nice and easy on the treadmill. Had to run inside because no one to watch taelynn. Ran super easy, but it felt good. Legs are tired from wrestling.
7/7
12 miles
Ran the Boston prep route today. Legs a little tired from yesterday w/ tempo and wrestling. Took it easy at 6:49 pace.
7/6
9+ miles (4 @ Tempo)
I ran to Dearmoun and back and did an out and back on Lake Otis. My tempo felt pretty good. I started out real easy though. Here were the splits (6:00, 5:55, 5:46, 5:42) It was on uneven paved road. 3 mile cool down or steady around 6:45 pace. Tired toward the end.
7/5
6 miles
Nice and easy to Huffman and back with extra loop. Legs feel much better than yesterday. 2nd wrestling camp begins tomorrow.
1771 miles
Mileage for the week 7/5- 7/11
70 miles
7/11
20 miles
Ran with Jerry and Vin today. We had a "great run". Ran one of my favorites in "Lost Lake". I was a little worried about the achilles, but it felt great. Ran a good, but enjoyable pace on the way up and hit the down hill pretty hard. I added about 4.5 miles on the road to get an even 20. My longest run since boston. Iced the foot, achilles, and calf in glacier creek for about 6 minutes. That was harder then the run. A cold 37 degrees!
7/10
4 miles
I ran up Flattop with the wrestlers. Took it pretty easy (suppose to run an easy recovery today), but obviously its hard going up a mountain. Used different muscles. My achilles is aching a little now too.
7/9
12.5 miles
I ran from south high school today. I did my old figure 8 loop and did the lower 4 one more time to give me about 12.5 miles. My average was 6:45 pace. I had a small black bear walk across the road right in front of me on Abbott by the Zoo. I thought it was a large dog at first. Didn't really spook me much since there was lots of traffic. Good run too.
7/8
6 miles
Nice and easy on the treadmill. Had to run inside because no one to watch taelynn. Ran super easy, but it felt good. Legs are tired from wrestling.
7/7
12 miles
Ran the Boston prep route today. Legs a little tired from yesterday w/ tempo and wrestling. Took it easy at 6:49 pace.
7/6
9+ miles (4 @ Tempo)
I ran to Dearmoun and back and did an out and back on Lake Otis. My tempo felt pretty good. I started out real easy though. Here were the splits (6:00, 5:55, 5:46, 5:42) It was on uneven paved road. 3 mile cool down or steady around 6:45 pace. Tired toward the end.
7/5
6 miles
Nice and easy to Huffman and back with extra loop. Legs feel much better than yesterday. 2nd wrestling camp begins tomorrow.
June 28th- July 4th
Mileage for the Year 2010
1701 miles
Mileage for the week 6/28- 7/4
55 miles
7/4
5+ miles
Nice and easy recovery run at 10pm. Legs were sore from yesterday, so nice to take it easy and loosen them up a little.
7/3
16 miles
Jerry and I ran winner creek in Girdwood. Awesome Run! It was nice to get on the trails. Favorite run of the summer so far. Tired toward the end.
7/2
8 miles
I ran to Dearmoun and back with extra loop. Felt good running in 60 degrees again. Ran about 6:40 pace.
7/1
Off
Flew back to Alaska today from Salt Lake. Very tired. Had a good trip, but ready to get running again. Gotta love the temps in Alaska.
6/30
7 miles
Ran from hotel during break from tourney tonight. Wasn't sunny but still close to 90out. I still have pain in my achilles and don't know what to think about it. I may need to take some time off, which isn't cool at all.
6/29
5+ miles
Nice and easy with Mark Lane and Eli Hutchison from the hotel today.
6/28
13.5 miles
I ran from the hotel in Orem, Utah today. It was upper 80's when I took off. Carried a bottle of water and a gu. I actually felt really good during this run. It was nice to run on some flat ground for a change. The elevation here in Orem is 4,900 ft. Beautiful scenerey running toward the mountains. Good run today!
1701 miles
Mileage for the week 6/28- 7/4
55 miles
7/4
5+ miles
Nice and easy recovery run at 10pm. Legs were sore from yesterday, so nice to take it easy and loosen them up a little.
7/3
16 miles
Jerry and I ran winner creek in Girdwood. Awesome Run! It was nice to get on the trails. Favorite run of the summer so far. Tired toward the end.
7/2
8 miles
I ran to Dearmoun and back with extra loop. Felt good running in 60 degrees again. Ran about 6:40 pace.
7/1
Off
Flew back to Alaska today from Salt Lake. Very tired. Had a good trip, but ready to get running again. Gotta love the temps in Alaska.
6/30
7 miles
Ran from hotel during break from tourney tonight. Wasn't sunny but still close to 90out. I still have pain in my achilles and don't know what to think about it. I may need to take some time off, which isn't cool at all.
6/29
5+ miles
Nice and easy with Mark Lane and Eli Hutchison from the hotel today.
6/28
13.5 miles
I ran from the hotel in Orem, Utah today. It was upper 80's when I took off. Carried a bottle of water and a gu. I actually felt really good during this run. It was nice to run on some flat ground for a change. The elevation here in Orem is 4,900 ft. Beautiful scenerey running toward the mountains. Good run today!
June 21st- June 27th
Mileage for the Year 2010
1646 miles
Mileage for the week 6/21- 6/27
44 miles
6/27
4 miles
Nice and super easy this morning. I really don't like running here in Idaho. Ran at 8am and was already hot. Legs are dead from the last few days. Gotta get more sleep.
6/26
9 miles
Been doing the same route here in Pocatello. The first 3+ miles are all up hill. Ran at noon when it was hot!!! Very tough running here. Achilles still aches.
6/25
8+ miles
Same run as yesterday. Ran in the evening and it was a little cooler. Tough run here.
6/24
9 miles
My hip is totally fine today. It's weird I could barely walk yesterday and now it's like it never hurt. It must of been a nerve that was pinched or something. Glad it's better though. Very hot out today! I think its hard running in this elevation too.
6/23
Off
My hip hurt really bad today. I had a hard time walking especially up inclines. I'm really nervous about it. Right when I should be running more too.
6/22
8+miles (4 x 100m striders)
Ran around the wrestling facility and did a few miles on the Idaho state university track. Kept it easy, but was running at noon and it was hot. My right hip was giving some sharp pains about 10 minutes in. Same pain I experienced on Sunday when I started out. Hopefully it is nothing.
6/21
6 miles
Nice and super easy this morning at 5:45am before wrestling tournament. Legs tired from yesterday's hill run.
1646 miles
Mileage for the week 6/21- 6/27
44 miles
6/27
4 miles
Nice and super easy this morning. I really don't like running here in Idaho. Ran at 8am and was already hot. Legs are dead from the last few days. Gotta get more sleep.
6/26
9 miles
Been doing the same route here in Pocatello. The first 3+ miles are all up hill. Ran at noon when it was hot!!! Very tough running here. Achilles still aches.
6/25
8+ miles
Same run as yesterday. Ran in the evening and it was a little cooler. Tough run here.
6/24
9 miles
My hip is totally fine today. It's weird I could barely walk yesterday and now it's like it never hurt. It must of been a nerve that was pinched or something. Glad it's better though. Very hot out today! I think its hard running in this elevation too.
6/23
Off
My hip hurt really bad today. I had a hard time walking especially up inclines. I'm really nervous about it. Right when I should be running more too.
6/22
8+miles (4 x 100m striders)
Ran around the wrestling facility and did a few miles on the Idaho state university track. Kept it easy, but was running at noon and it was hot. My right hip was giving some sharp pains about 10 minutes in. Same pain I experienced on Sunday when I started out. Hopefully it is nothing.
6/21
6 miles
Nice and super easy this morning at 5:45am before wrestling tournament. Legs tired from yesterday's hill run.
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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