Mileage for the Year 2011
2,331 miles
Mileage for the week 9/12- 9/18 "Equinox Marathon Week"
53 miles
9/18
Off- Recovery
9/17
28 miles (Equinox Marathon 3:03:33 for 6th place)
2 mile warm-up- easy
26.2 miles- 3:03:33
It was a beautiful day in Fairbanks. I would have to say it was perfect running conditions. Fairbanks is so pretty in the fall. The leaves were amazing. This is such an awesome event. The community in Fairbanks really supports this run. Which is amazing, because it's such a tough marathon.
I felt pretty good this year coming in. My goal was definetly to run a sub 3hr. marathon. I was pretty confident that I could accomplish this. I just didn't feel very good right out the gate. My legs felt tired at mile 4? Which isn't a good sign.
I believe my training was good, but the bottom line is that I don't run enough on the trails. If I ever want to get good at this marathon, I need to suck it up and focus on running trails and get better on the technical sections like the out and back, and the chute.
I'm still pleased with my race however. I never felt good, but I didn't quit and battled to the end. The equinox can be very humbling for sure. I can't wait for next year though!!!!!
Here are my splits off my Garmin:
Mile 1: 6:26
Mile 2: 6:11
Mile 3: 6:42
Mile 4: 7:14
Mile 5: 5:59
Mile 6: 6:57
Mile 7: 6:18
Mile 8: 6:02
Mile 9: 6:25
Mile 10: 9:24
Mile 11: 9:08
Mile 12: 8:51
Mile 13: 8:50
Mile 14: 6:50
Mile 15: 8:07
Mile 16: 7:47
Mile 17: 6:48
Mile 18: 6:30
Mile 19: 6:37
Mile 20: 6:05
Mile 21: 5:57
Mile 22: 6:49
Mile 23: 6:49
Mile 24: 6:10
Mile 25: 6:47
Mile 26: 6:58
Last .2: 1:22
Overall: 3:03:33 6th Place
9/16
4 miles
Just a quick shake out run.
9/15
6 miles (6 x 100m striders)
Nice and easy
9/14
Off- rest day
Easy walk outside. 3 days till Equinox!
9/13
9 miles (3 @ Marathon Pace)
3.5 mile warm-up
3 miles @ MP (5:30, 5:34, 5:28)
2.5 mile cool down.
Felt great. I went a little faster than MP, but felt controlled and easy. Last workout before the Equinox. Just some easy five milers left. I'm ready!
9/12
6 miles
Super easy on the treadmill. Feeling good.
September 5th- September 11th
Mileage for the Year 2011
2278 miles
Mileage for the week 9/5- 9/11
50 miles
9/11
Off
Getting a rest day for next weekend. I've run 106 days out of the last 109, so it's been a pretty good summer.
9/10
12+ miles
Ran with Jerry today on the chester creek trail from his house to Taku Lake. I felt really good today. Averaged 6:15 pace for the run, but had a few miles sub 6 min. and it felt easy. Taking a rest day tomorrow to get ready for the Equinox. I'll probably go for a short walk though. Can't wait until next saturday!
9/9
7 miles
Ran pretty easy around south roads. Averaged 6:53 pace. Beautiful day today.
9/8
9 miles (3 x 1 mile @ 5K pace)
3.5 mile warm up with 6 strides
1 mile @ 5:08 pace
400m jog
1 mile @ 5:09 pace
400 m jog
1 mile @ 5:08 pace
2 mile cool down
Felt pretty good. Did the workout on the South track. Last bit of fast running before the Equinox.
9/7
7 miles (6 x 100m striders)
Nice and easy again on the roads near south. Did some striders on the turf at south.
9/6
6 miles
Recovery miles on the treadmill. Need to take a real easy day.
9/5
9 miles
Ran with Jerry today. Felt pretty good. A little fast for recovery, but felt good to run outside.
2278 miles
Mileage for the week 9/5- 9/11
50 miles
9/11
Off
Getting a rest day for next weekend. I've run 106 days out of the last 109, so it's been a pretty good summer.
9/10
12+ miles
Ran with Jerry today on the chester creek trail from his house to Taku Lake. I felt really good today. Averaged 6:15 pace for the run, but had a few miles sub 6 min. and it felt easy. Taking a rest day tomorrow to get ready for the Equinox. I'll probably go for a short walk though. Can't wait until next saturday!
9/9
7 miles
Ran pretty easy around south roads. Averaged 6:53 pace. Beautiful day today.
9/8
9 miles (3 x 1 mile @ 5K pace)
3.5 mile warm up with 6 strides
1 mile @ 5:08 pace
400m jog
1 mile @ 5:09 pace
400 m jog
1 mile @ 5:08 pace
2 mile cool down
Felt pretty good. Did the workout on the South track. Last bit of fast running before the Equinox.
9/7
7 miles (6 x 100m striders)
Nice and easy again on the roads near south. Did some striders on the turf at south.
9/6
6 miles
Recovery miles on the treadmill. Need to take a real easy day.
9/5
9 miles
Ran with Jerry today. Felt pretty good. A little fast for recovery, but felt good to run outside.
August 29th- September 4th
Mileage for the Year 2011
2228 miles
Mileage for the week 8/29- 9/4
73 miles
9/4
18 miles (Tempo, Long, Tempo)
Felt a lot better today. I believe I'm getting rid of this cold finally. Still a little congested. Decided to give the workout a go, so I can start tapering for the Equinox on Sept. 17th.
3 mile warm-up w/ strides
2x2 mile tempo (5:28, 5:28) 400m jog (5:28, 5:28)
6 miles- general aerobic pace @ 6:42 pace
3 mile tempo (5:30, 5:30, 5:25)
2 mile cool down
I'm pretty stoked this workout went good. Nice to have this in the bank. My first 4 tempos felt great and I was on such a consistent pace. All 4 at 5:28 and I was on the Hanshew track. I tried to keep a decent pace on my 6 mile section where I ran to Dearmoun and around Lake Otis. My last 3 tempo miles went by so fast and it felt pretty good. I was starting to get tired on the last mile though. 2 mile cool down. To make up for being congested the weather was pretty optimal.
Time to start my taper for the Equinox and get my body ready to run fast. I feel a lot more confident than I did 2 years ago.
9/3
10 miles
Kept it pretty easy again today. I woke up pretty congested. Had breakfast and coffee and laid around on the couch until I felt better. I was happy to get 11 hrs. of needed sleep last night. I'm sure that will help. Felt pretty good during the run, but wanted to keep heart rate low. I would really like to get one more workout of tempo, long, tempo in the books before I start tapering a little for the Equinox. Suppose to do it tomorrow, but may push it back another day until Monday.
9/2
7 miles
Easy pace again. I guess I really am pretty sick, so I need to keep it easy and rest. Suppose to do tempo, long, tempo on sunday, but I may push it back until I know I'm better. Need to take advantage of this weekend and rest!
9/1
10 miles
General aerobic pace. Felt suprisingly good after how crappy I felt last night and this morning. Need to get rid of this cold I caught. Ran my south loop with extra.
8/31
12 miles (6am/6pm)
Both at recovery pace. Morning was on treadmill at school. Afternoon was to Huffman and back.
8/30
10 miles
Started off easy, but was General Aerobic pace for most. Legs starting to feel better again. Ice bath!
8/29
6 miles
Easy. Legs still beat up from Lost Lake on Saturday.
2228 miles
Mileage for the week 8/29- 9/4
73 miles
9/4
18 miles (Tempo, Long, Tempo)
Felt a lot better today. I believe I'm getting rid of this cold finally. Still a little congested. Decided to give the workout a go, so I can start tapering for the Equinox on Sept. 17th.
3 mile warm-up w/ strides
2x2 mile tempo (5:28, 5:28) 400m jog (5:28, 5:28)
6 miles- general aerobic pace @ 6:42 pace
3 mile tempo (5:30, 5:30, 5:25)
2 mile cool down
I'm pretty stoked this workout went good. Nice to have this in the bank. My first 4 tempos felt great and I was on such a consistent pace. All 4 at 5:28 and I was on the Hanshew track. I tried to keep a decent pace on my 6 mile section where I ran to Dearmoun and around Lake Otis. My last 3 tempo miles went by so fast and it felt pretty good. I was starting to get tired on the last mile though. 2 mile cool down. To make up for being congested the weather was pretty optimal.
Time to start my taper for the Equinox and get my body ready to run fast. I feel a lot more confident than I did 2 years ago.
9/3
10 miles
Kept it pretty easy again today. I woke up pretty congested. Had breakfast and coffee and laid around on the couch until I felt better. I was happy to get 11 hrs. of needed sleep last night. I'm sure that will help. Felt pretty good during the run, but wanted to keep heart rate low. I would really like to get one more workout of tempo, long, tempo in the books before I start tapering a little for the Equinox. Suppose to do it tomorrow, but may push it back another day until Monday.
9/2
7 miles
Easy pace again. I guess I really am pretty sick, so I need to keep it easy and rest. Suppose to do tempo, long, tempo on sunday, but I may push it back until I know I'm better. Need to take advantage of this weekend and rest!
9/1
10 miles
General aerobic pace. Felt suprisingly good after how crappy I felt last night and this morning. Need to get rid of this cold I caught. Ran my south loop with extra.
8/31
12 miles (6am/6pm)
Both at recovery pace. Morning was on treadmill at school. Afternoon was to Huffman and back.
8/30
10 miles
Started off easy, but was General Aerobic pace for most. Legs starting to feel better again. Ice bath!
8/29
6 miles
Easy. Legs still beat up from Lost Lake on Saturday.
August 22nd- August 28th "Lost Lake"
Mileage for the Year 2011
2155 miles
Mileage for the week 8/22- 8/28
70 miles
8/28
8 miles
Easy recovery pace. Ran to Dearmoun and back with extra loop. Legs tired and heavy from yesterday. It was nice to get them moving a little today. 3 weeks until Equinox.
8/27
18 miles (Lost Lake- 1:48:40 for 8th place)
I had a 2 mile warm-up. The temps were great with a light rain, but sections of the course were pretty slick with my shoes. Had to slow a little. Temps made up for it though. Still need to get better on the uphill section. Should be able to run the whole thing without power walking. Ran up top pretty good and the downhill. Overall I'm happy with the performance. Fun race.
8/26
6 miles
Easy recovery pace on the treadmill after school. Lost Lake tomorrow!
8/25
9 miles
Ran from south after school. Ran my figure 8 with an extra mile. General aerobic pace.
8/24
6 miles
Recovery pace. Felt good.
8/23
10 miles (5 x 1000m @ 5K pace w/ 2 min. rest
3 mile warm-up w/ some striders
5 x 1000m @ 5K pace (3:15, 3:12, 3:14, 3:14, 3:13)
3.5 mile cool down
Felt really comfortable during the intervals, so I think I was on correct pace. I was fully recovered in under 2 minutes. Averaged about 1:45-1:50 rest. Now I have 3 pretty easy days before the race saturday.
8/22
13 miles
I ran my Boston Prep route backwards from South today. I felt really good in the legs and averaged about 6:35 pace for the entire run. Lost Lake race on Saturday.
2155 miles
Mileage for the week 8/22- 8/28
70 miles
8/28
8 miles
Easy recovery pace. Ran to Dearmoun and back with extra loop. Legs tired and heavy from yesterday. It was nice to get them moving a little today. 3 weeks until Equinox.
8/27
18 miles (Lost Lake- 1:48:40 for 8th place)
I had a 2 mile warm-up. The temps were great with a light rain, but sections of the course were pretty slick with my shoes. Had to slow a little. Temps made up for it though. Still need to get better on the uphill section. Should be able to run the whole thing without power walking. Ran up top pretty good and the downhill. Overall I'm happy with the performance. Fun race.
8/26
6 miles
Easy recovery pace on the treadmill after school. Lost Lake tomorrow!
8/25
9 miles
Ran from south after school. Ran my figure 8 with an extra mile. General aerobic pace.
8/24
6 miles
Recovery pace. Felt good.
8/23
10 miles (5 x 1000m @ 5K pace w/ 2 min. rest
3 mile warm-up w/ some striders
5 x 1000m @ 5K pace (3:15, 3:12, 3:14, 3:14, 3:13)
3.5 mile cool down
Felt really comfortable during the intervals, so I think I was on correct pace. I was fully recovered in under 2 minutes. Averaged about 1:45-1:50 rest. Now I have 3 pretty easy days before the race saturday.
8/22
13 miles
I ran my Boston Prep route backwards from South today. I felt really good in the legs and averaged about 6:35 pace for the entire run. Lost Lake race on Saturday.
August 15th- August 21st
Mileage for the Year 2011
2,085 miles
Mileage for the week 8/15- 8/21
80 miles
8/21
8 miles- recovery
Beautiful day in Anchorage. Recovery pace to Dearmoun and back. Felt pretty good after yesterday's effort.
8/20
20 miles (16 @ Marathon Simulation)
Ran with Jerry Ross. Was going to run pretty steady and just a little slower than marathon pace. I was pleased with this workout. We ran chester creek and coastal trail.
mile 1: 7:16 (warm-up)
mile 2: 6:38 (warm-up)
mile 3: 6:29
mile 4: 6:23
mile 5: 6:09
mile 6: 6:12
mile 7: 6:09
mile 8: 6:00
mile 9: 6:08
mile 10: 6:02
mile 11: 5:56
mile 12: 5:55
mile 13: 5:56
mile 14: 6:29 (took a gu and fluids at Jerry's) Re-start took awhile to get pace
mile 15: 6:10
mile 16: 6:10
mile 17: 6:08
mile 18: 5:56
mile 19: 7:00 "cool down"
mile 20: 6:52 "cool down"
8/19
10 miles
Ran at General Aerobic pace on my old figure 8 loop. Ran the whole time in the rain.
8/18
6 miles
Easy recovery pace on the treadmill at school. No music or anything. Very boring.
8/17
15 miles
Ran my Boston prep with the extra 3 miles again. Not as fast as last week, but was a little tired from yesterday. Averaged 6:38 pace and last mile was 5:53.
8/16
9 miles (5 x 800m w/ 90 sec. rest @ 5K pace)
3 mile warmp with striders
5 x 800m (2:34, 2:30, 2:33, 2:34, 2:33)
3 mile cool down
My first VO2 max work since before Boston. Gotta get these legs moving faster again.
8/15
12 miles (6am/6pm)
Super easy on treadmill during lunch. Then another easy run after school outside in the sun. Gotta enjoy these days! School starts for kids tomorrow!
2,085 miles
Mileage for the week 8/15- 8/21
80 miles
8/21
8 miles- recovery
Beautiful day in Anchorage. Recovery pace to Dearmoun and back. Felt pretty good after yesterday's effort.
8/20
20 miles (16 @ Marathon Simulation)
Ran with Jerry Ross. Was going to run pretty steady and just a little slower than marathon pace. I was pleased with this workout. We ran chester creek and coastal trail.
mile 1: 7:16 (warm-up)
mile 2: 6:38 (warm-up)
mile 3: 6:29
mile 4: 6:23
mile 5: 6:09
mile 6: 6:12
mile 7: 6:09
mile 8: 6:00
mile 9: 6:08
mile 10: 6:02
mile 11: 5:56
mile 12: 5:55
mile 13: 5:56
mile 14: 6:29 (took a gu and fluids at Jerry's) Re-start took awhile to get pace
mile 15: 6:10
mile 16: 6:10
mile 17: 6:08
mile 18: 5:56
mile 19: 7:00 "cool down"
mile 20: 6:52 "cool down"
8/19
10 miles
Ran at General Aerobic pace on my old figure 8 loop. Ran the whole time in the rain.
8/18
6 miles
Easy recovery pace on the treadmill at school. No music or anything. Very boring.
8/17
15 miles
Ran my Boston prep with the extra 3 miles again. Not as fast as last week, but was a little tired from yesterday. Averaged 6:38 pace and last mile was 5:53.
8/16
9 miles (5 x 800m w/ 90 sec. rest @ 5K pace)
3 mile warmp with striders
5 x 800m (2:34, 2:30, 2:33, 2:34, 2:33)
3 mile cool down
My first VO2 max work since before Boston. Gotta get these legs moving faster again.
8/15
12 miles (6am/6pm)
Super easy on treadmill during lunch. Then another easy run after school outside in the sun. Gotta enjoy these days! School starts for kids tomorrow!
August 8th- August 14th
Mileage for the Year 2011
2,005 miles
Mileage for the week 8/8- 8/14
80 miles
8/14
20 miles "Arctic Valley"
Ran my Equinox prep. 6 mile warm-up, then 48:30 to the top parking lot. Conditions were good and I felt pretty strong on the way up. Ran hard on the way down too. Felt a lot better than 2 weeks ago, but still pretty darn tired at the end.
8/13
8 miles
Ran from Jerry's house to Earthquake park and back. A little fast for recovering from yesterday (6:40 avg), but felt okay.
8/12
11 miles (6 @ Tempo)
Ran at Bartlett High School during lunch today.
3 mile warm-up on trails.
6 miles of Tempo with no rest on track (5:32, 5:36, 5:33, 5:31, 5:38, 5:35)
2 mile cool down
8/11
6 miles
Recovery pace. Blister on my heel hurts pretty good on the downhills.
8/10
15 miles
Ran my Boston prep route with an added 3 miles. Felt super good. Overall pace was 6:30. My last 3 miles were 5:58, 5:43, and 5:45.
8/9
8 miles
Felt good to run slow. Tired after the last 2 days.
8/8
12+ miles (4am/8+pm)
Ran the morning run very easy on my treadmill. Feet were beat up from yesterday and I wanted to test the ankle I rolled.
Afternoon run was "Winner Creek" in Girdwood. Ran in the rain. Good group. J. Ross, Trevor Dunbar, James Southam, and Susan bick and some Nike guys.
2,005 miles
Mileage for the week 8/8- 8/14
80 miles
8/14
20 miles "Arctic Valley"
Ran my Equinox prep. 6 mile warm-up, then 48:30 to the top parking lot. Conditions were good and I felt pretty strong on the way up. Ran hard on the way down too. Felt a lot better than 2 weeks ago, but still pretty darn tired at the end.
8/13
8 miles
Ran from Jerry's house to Earthquake park and back. A little fast for recovering from yesterday (6:40 avg), but felt okay.
8/12
11 miles (6 @ Tempo)
Ran at Bartlett High School during lunch today.
3 mile warm-up on trails.
6 miles of Tempo with no rest on track (5:32, 5:36, 5:33, 5:31, 5:38, 5:35)
2 mile cool down
8/11
6 miles
Recovery pace. Blister on my heel hurts pretty good on the downhills.
8/10
15 miles
Ran my Boston prep route with an added 3 miles. Felt super good. Overall pace was 6:30. My last 3 miles were 5:58, 5:43, and 5:45.
8/9
8 miles
Felt good to run slow. Tired after the last 2 days.
8/8
12+ miles (4am/8+pm)
Ran the morning run very easy on my treadmill. Feet were beat up from yesterday and I wanted to test the ankle I rolled.
Afternoon run was "Winner Creek" in Girdwood. Ran in the rain. Good group. J. Ross, Trevor Dunbar, James Southam, and Susan bick and some Nike guys.
August 1st- August 7th
Mileage for the Year 2011
1,925 miles
Mileage for the week 8/1- 8/7
55 miles
8/7
15 miles "Lost Lake"
OK run for me. Actually felt pretty good going up, but didn't have much spring up top. Rolled my ankle at around 9 mile mark. Ran easy for 1/2 mile until it felt better. Than on downhill section, I developed blisters again on my heals. They were painful. At least I was able to run the course again. It was a beautiful day too!
8/6
8 miles
Nice and easy. Feeling better.
8/5
10 miles
Still coughing pretty good today and feel run down and tired. But a little better than yesterday, I think. Gotta kick this bug.
8/4
10 miles
Ran my south loop today. It sucks running when you are sick.....
8/3
6 miles
Still pretty sick with a cough and feel run down. Wanted to sweat a little, so I ran real easy on the treadmill. Felt okay running.
8/2
Off
Usually I can run through being sick, but I'm exhausted. I was up most of the night with a terrible cough and I feel really run down. Probably best to take the day off. It sucks when you really want to train, plus my 10K this saturday isn't looking good now.
8/1
6 miles
Recovery pace to Huffman and back. Legs felt heavy from yesterday and I'm getting pretty sick.
1,925 miles
Mileage for the week 8/1- 8/7
55 miles
8/7
15 miles "Lost Lake"
OK run for me. Actually felt pretty good going up, but didn't have much spring up top. Rolled my ankle at around 9 mile mark. Ran easy for 1/2 mile until it felt better. Than on downhill section, I developed blisters again on my heals. They were painful. At least I was able to run the course again. It was a beautiful day too!
8/6
8 miles
Nice and easy. Feeling better.
8/5
10 miles
Still coughing pretty good today and feel run down and tired. But a little better than yesterday, I think. Gotta kick this bug.
8/4
10 miles
Ran my south loop today. It sucks running when you are sick.....
8/3
6 miles
Still pretty sick with a cough and feel run down. Wanted to sweat a little, so I ran real easy on the treadmill. Felt okay running.
8/2
Off
Usually I can run through being sick, but I'm exhausted. I was up most of the night with a terrible cough and I feel really run down. Probably best to take the day off. It sucks when you really want to train, plus my 10K this saturday isn't looking good now.
8/1
6 miles
Recovery pace to Huffman and back. Legs felt heavy from yesterday and I'm getting pretty sick.
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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