August 12th- August 18th

Mileage for the Year 2013
2,300 miles

Mileage for the week 8/12- 8/18
70 miles

8/18
28 miles (Humpy's Marathon "Big Wild Life" 1st Place- 2:38:41)

Here are my splits:

Mile 1- 5:50
Mile 2- 5:51
Mile 3- 5:51
Mile 4- 6:01
Mile 5- 6:00
Mile 6- 6:15
Mile 7- 5:54
Mile 8- 6:00
Mile 9- 6:05
Mile 10- 6:01
Mile 11- 6:03
Mile 12- 6:03
Mile 13- 6:10
Mile 14- 5:51
Mile 15- 6:07
Mile 16- 6:03
Mile 17- 6:01
Mile 18- 6:13
Mile 19- 6:12
Mile 20- 6:22
Mile 21:- 6:08
Mile 22- 5:54
Mile 23- 5:52
Mile 24- 5:56
Mile 25- 6:06
Mile 26- 6:18
Last .2-  1:21

Happy with my performance today.  It was different just jumping in last minute for sure.  Had some fun with it, but my knee is very angry at me now.  Hopefully I can recover fast and get some fall running in.

8/17
Rest Day

I decided to run the marathon tomorrow during my 10-6 shift at Skinny Raven.  I was able to foam roll and stretch good and my knee felt really good.

8/16
6 miles

Another easy 6 miles of recovery.  I ran on the treadmill to force myself to run at recovery pace and also I wanted to keep an eye on me knee and be close to home it I need to stop.

8/15
6 miles

Easy 6 miles today after 1st day back to work "officially" at south.  I kept it real easy and my knee pain is still there, but not terribly bad?  Hope it leaves soon.

8/14
13+ miles

Ran my Boston prep route with an extra loop.  Started at 7:30 pace and progressed down to 5:52 pace.  My last 6 miles were all sub 6 pace.  Averaged 6:28 pace for entire run.  Felt pretty good and effortless after I warmed up some.
My left knee was still bothering me for the first 3+ miles, but then it went away.  Gonna keep icing it and hopefully the pain will go away.

8/13
10 miles (6 x 800m @ 5K pace w/ 90 sec rest)

I'm still experiencing some pain in my left knee.  It can be sharp at times, but it doesn't get worse when I run. Once I started my 800's I didn't feel it at all, but it's there and I need to keep a special eye on it.

Workout went well today.  I did my 800's between Huffman and Dearmoun and just used my GPS.  I felt pretty good and it was nice to turn over a little.  Here it is:

3 mile warm-up with striders
6 x 800m w/ 90 sec rest ( I averaged about 2:32 per 800).
4 mile cool down (general aerobic pace and last mile was a 6:12)

8/12
6 miles

Easy recovery miles to Huffman and back, but experiencing some pain in my left knee cap.  Only when bent.  Almost like a burning sensation.  I don't feel anything when I touch it though.  I'll keep an eye on it.

August 5th- August 11th

Mileage for the Year 2013
2,230 miles

Mileage for the week 8/5- 8/11
81 miles

8/11
17 miles

Ran my Boston prep route with elmore extention this morning in the rain.  It wasn't down pouring, but it was steady rain.  I felt okay and didn't push the pace much.  Legs just felt a little beat up and tired still.  Started at 7:40 pace and progressed down to 6:20 pace towards the end.  Averaged 6:45 pace for entire run.

8/10
6 miles

Easy recovery run after work today with Jerry Ross.  Felt pretty good, but tired after working 8 hrs. at the store.

8/9
17 miles (12am/5pm)

Ran my boston prep route this morning.  Felt pretty good just trying to get them use to more mileage right now.  It rained all morning, but stopped right before I took off which was nice. Started at 7:30 pace and progressed down to 6:10 pace.  Averaged 6:45 pace for the run.

Easy 5 miles of recovery in the rain in the afternoon.

8/8
12 miles (6am/6pm)

I wore the heart rate monitor and kept it super easy paced on both runs today. Legs a little heavy and tired, but overall felt good.  To Huffman and back on both runs.

8/7
13 miles

Ran my Boston prep route today.  Ran in some light rain, but it felt good.  Started easy at 7:30 pace and progressed down to sub 6 minute pace the last few miles.  I felt really good today.  I may run the Skinny half next sunday.

8/6
10 miles (4 @ Tempo)

I wanted to throw in a workout today because it feels so long since I've done anything faster because of Mayors Marathon and Crow Pass.  I ran to Huffman and did my tempo between Huffman and Dearmoun.  I felt okay.  I never felt like I was rolling but I'll take it today.

3 mile warm-up w/ 5 stirders
4 miles @ Tempo (5:32, 5:39, 5:39, 5:34)
3 miles @ General Aerobic pace (last 2 were 6:20 pace)



8/5
6 miles

Easy 6 miles today.  Had a rough night and day today.  Just a lot going on in my life.  Feels good to go out and run though.

July 29th- August 4th

Mileage for the Year 2013
2,149 miles

Mileage for the week 7/29- 8/4
60+ miles

8/4
10 miles

I wanted to take it easy today and skip my long run because I'm still recovering from crow pass and all the mountain running I've been doing.  I did finally feel pretty good today though. A lot more juice in my legs today.

8/3
6 miles

Same run as yesterday and my legs still feel very tired!!

8/2
6 miles

Ran to Huffman and back.  Legs are dead and heavy!!!

8/1
2hrs.

Another 2 hr. run/hike with Matias, Jay, and Stian Stensland.  Left from Matias's house in Bear Valley and went on an awesome trail nearby.  A lot more actual running, but still did a very steep mountain climb too.

7/31
2hrs. 15 minutes

Went on another awesome hike/run with Jay and Matias this morning. We went up Indian House and then came out on Falls Creek Valley.  Awesome day and I felt way better than I have all week.

7/30
5 miles

Easy easy 5 miles to Huffman and back.  Finally an easy run on pavement.  Legs still feel dead and heavy and sore.  Hot and sunny again.  Just had 14 days of 70+ degree weather in a row!  Amazing.

7/29
8 mile (3hrs of McHugh Peak Hike/Run)

July 22nd- July 28th "Crow Pass"

Mileage for the Year 2013
2,089 miles

Mileage for the week 7/22- 7/28
77 miles

7/28
9 miles

Jay and I ran very very very easy to Rabbit Lakes. We took a nice dip in the lake too.  The water felt great on the beat up legs.  Another beautiful day too.  Beautiful scenery up there.

7/27
22 miles "Crow Pass- 3:56:55"

Had a great day running crow pass today.  Never pushed myself, but it was still a good effort and tired when I was done.  Ran the whole race with my buddy Jay from California.  I forgot how almost the entire race is very technical and not much running where you can just extend your stride.  I fell at least 7-8 times, fell in the river crossing, and got stung by 5 times by bees.  Great day!

7/26
5 miles

Ran an easy 5 miles on the turnagain arm trail.  Kept it easy after our Lost Lake run yesterday and since we will be running Crow Pass tomorrow.

7/25
15+ miles "Lost Lake"

Had a great day running on my favorite trail in Alaska.  My buddy Jay is up for a week to run crow pass on saturday, so hopefully I'll be running some good trails this week.   It was just us today, so we had one car.  We dropped the Car off at the finish and tried hitchhiking to the start at Primose Lake for 1.5hrs.  NO LUCK!!!!! So we jogged back to my car and luckily we found someone to drive it to the start for us.  So we ran the race course backwards. Beautiful day though.  We didn't plan for the delayed start and we both kind of bonked towards the end.  Great day though!!!!

7/24
10 miles

Another shirtless, hot, and sunny day.  This summer is amazing.  Ran my south loop with extra loop.  Started at 7:15 pace and progressed down to 6:05 pace.  Averaged 6:32 pace for entire run.  Felt pretty good running, but my right hip is acting up.  Just kind of a dull pain.  I've experienced this pain before and it usually goes away if I stretch more.

7/23
10 miles (4 @ Tempo)

My first real workout since my marathon a month ago.  Averaged about 5:40 pace for the 4 miles, so kept it on the easier side of tempo for sure.  Nice to get the legs turning for an extended period of time.  Felt pretty good.  Warm and sunny out too.

7/22
6 miles

Easy recovery pace.  Another hot and sunny day in the AK. Amazing summer!

July 15th- July 21st

Mileage for the Year 2013
2,012 miles

Mileage for the week 7/15- 7/21
74 miles

7/21
16 miles

Worked at the Her/Tern Half Marathon today.  Set up and took down water stations, etc...  Beautiful and sunny day for the event.  I ended up not eating all day long, so after work I had to make a sandwich and take a couple hours to wait until I ran.  I didn't start running till 6pm and I was tired.  Still sunny and warm out too.

Started at 7:30 pace and progressed down to 6:10 pace for the last few miles.  Averaged 6:38 for entire run.  I didn't really feel that good today.  I believe because it was towards the end of day and I didn't eat well or get much sleep the night before.  Oh well, I got it done.  Gonna sleep good tonight.

7/20
6 miles

Easy 6 miles with J Ross after work from the store.  Another nice sunny day.  Felt pretty good, just need to start foam rolling and stretching better before it catches up to me.

7/19
11 miles

Ran before work today. It feels so good to have it out of the way.  Ran my south loop and added on.  Started at 7:30 pace and progressed down to 6:10 pace.  6:42 average for entire run.  Felt really good today.  Sun was out, but still cool in the morning.

7/18
6 miles

Easy running with Jerry Ross today from my house to Huffman and back.  Sunny and warm out.  Felt good, but right hip is a little achy?

7/17
13 miles

Ran my boston prep route after work today.  Felt really good, so I ran a little faster today.  Started at 7:15 pace, but last 6 miles were sub 6 pace. Average 6:26 for entire run.  Felt good.  Sun came out again when I started running too!

7/16
10 miles (10 x 100m striders)

Ran my south loop today.  Started at 7:30 pace and progressed down to 6:05 pace.  Averaged 6:30 pace for entire run.  Felt pretty good after I warmed up.  Striders felt good too.

7/15
12 miles (6am/6pm)

Both easy recovery pace runs today. Ran to Huffman and back on both of them.  Overcast and cool today.

July 8th- July 14th

Mileage for the Year 2013
1,938 miles

Mileage for the week 7/8- 7/14
71 miles

7/14
15 miles

I ran my Boston prep route with some on Elmore extention.  Started at 7:30 pace and progressed down to sub 6 min. on the last 3 miles.  Averaged about 6:30 pace for entire run.  It was a cool overcast day, so perfect for running.  Legs felt tired in the beginning, but after I warmed up I started feeling strong.  Good effort.

7/13
6 miles

Easy pace after work today.  Another warm and sunny day.  Legs still tired, but kept it easy.  Ran to Huffman and back.

7/12
10 miles

Ran my south loop with a little extra in the beautiful warm sun today.  I started off really easy at 7:30 pace and progressed down to 6:05 pace for the last couple miles.  Felt pretty darn good after I warmed up for a couple miles.

7/11
6 miles

Another sunny day!  After work I just kept it easy to Huffman and back.  Tried keeping it easy, but still ran a 6:45 average pace.  I believe for true recovery it needs to be a bit slower. Legs felt tired again too.

7/10
12 miles

Nice and sunny day today.  Ran my Boston prep route and averaged about 6:30 pace. Started at 7:15 pace and progressed down to sub 6.  Legs felt tired.  I'm gonna take tomorrow off or make sure it's super easy.

7/9
10 miles

Ran my south loop. General Aerobic pace.  Started at 7:30 pace and progressed down to 6:06 pace.  6:35 average for the entire run.  Felt pretty good, but legs a little tired.

7/8
12 miles (6am/6pm)

First double since the taper for the marathon started.  Took both runs at easy recovery pace.  Felt good.  Sun came out in the afternoon run!

July 1st- July 7th

Mileage for the Year 2013
1,867 miles

Mileage for the week 7/1- 7/7
60 miles

7/7
13+ miles

Ran my Boston prep route today and ended up running 13.1 miles.  Started at 7:30 pace and progressed down to sub 6 last 2 miles. Average for entire run was 6:30 pace. I felt pretty good, but legs still a little tired.

7/6
6 miles

Easy recovery after work today.  We've been getting overcast days all week.  Nice for running, but I could use some sunny days again.  Felt pretty good today.

7/5
7 miles

Ran from skinny mini with our running group. Had another awesome salmon and salad dinner.  Ran at a good clip on the way back.

7/4
6 miles

Easy recovery pace since I ran Lost Lake yesterday.  It was nice to get outside on the 4th and run a little.  Felt good, but legs tired.

7/3
15 miles "Lost Lake"

Drove 2 hours to seward.  Ran for 2 hours on the Lost Lake Trail. Drove 2 hours home.  It may seem like a long way to drive to run, but it's my favorite run in all of Alaska.  Took it easy, but was still tired on the way down.  I could've pushed it more, but I want to recover from this marathon, so it was smart not too.

7/2
7 miles

Ran an easy 57 minutes in the trails by Service with Jerry Ross, Harlow Robinson, and Patrick Conway.  We ran easy, but it was fun to get on the trails again.

7/1
6 miles

Rainy and overcast day.  Easy pace to Huffman and back.