Mileage for the Year 2013
2458 miles
Mileage for the week 9/16- 9/22
56 miles
9/22
6 miles
I ran with Jerry Ross from his house on chester creek trail. Started off easy and progressed down to probably 6:30 pace. Felt really good. Getting cold in the morning, but so NICE to be outside in it.
9/21
10 miles
It was cold this morning! I believe it was 29 degrees when I took off. Need to remember to dress for the weather. Felt okay this morning and averaged about 6:45 pace. Need to start eating better. I feel heavy! Nice to have the run done before work.
9/20
13 miles (7am/6pm)
Ran to work this morning again. It's always a slow start, but I like the cold crisp air and running in the dark. It's also a great way to start the day. I felt pretty good too after I warmed up. Easy pace again.
After work today I met Wes Tibbetts again and we ran the trails from Service. Beautiful day and I feel lucky to be a runner. Easy pace.
9/19
7 miles
Pouring down rain this morning, so I ran on the treadmill before school again. Felt really good, but kept it pretty easy again.
9/18
7 miles
Ran to work this morning. Felt pretty good, but still a little tightness in left knee? I haven't run in the dark for a long time. Kept it easy again.
9/17
7 miles
Felt really good today. Started at 7:30 pace and progressed to 6:30 pace. Before work again. Nice way to wake up.
9/16
6 miles
Easy before work today. Felt good.
September 9th- September 15th
Mileage for the Year 2013
2,402 miles
Mileage for the week 9/9- 9/15
50 miles
9/15
9 miles
Ran to Dearmoun and back and added an extra mile. Another beautiful and sunny day!!!! Love being a runner on days like today. Averaged 6:38pace for the run. Really didn't feel any tightness in my knee during the run.
9/14
10 miles
Beautiful run this morning. Foggy when I took off, but once I got out of my neighborhood the sun was shinning!!!! Felt really good running too and the knee felt good. Ran my south loop before work.
9/13
6 miles
Ran with Wes Tibbetts again on the Hillside trails. Easy conversational pace and nice to be on the trails. My knee was still a little tight, but I feel it getting better. Gotta keep it easy!
9/12
7 miles
Easy 7 on the treadmill before school again. I felt pretty good. Gonna run outside tomorrow and all weekend I hope.
9/11
6 miles
Same same! Easy on the tread.
9/10
6 miles
Same as yesterday. I did my Quad strengthening exercises afterwards. Real sore from wrestling last night with my team.
9/9
6 miles
Same old story six on before work on the mille. Knee felt pretty tight. Must be from running a little longer on sunday. I guess I still need to keep it real easy.
2,402 miles
Mileage for the week 9/9- 9/15
50 miles
9/15
9 miles
Ran to Dearmoun and back and added an extra mile. Another beautiful and sunny day!!!! Love being a runner on days like today. Averaged 6:38pace for the run. Really didn't feel any tightness in my knee during the run.
9/14
10 miles
Beautiful run this morning. Foggy when I took off, but once I got out of my neighborhood the sun was shinning!!!! Felt really good running too and the knee felt good. Ran my south loop before work.
9/13
6 miles
Ran with Wes Tibbetts again on the Hillside trails. Easy conversational pace and nice to be on the trails. My knee was still a little tight, but I feel it getting better. Gotta keep it easy!
9/12
7 miles
Easy 7 on the treadmill before school again. I felt pretty good. Gonna run outside tomorrow and all weekend I hope.
9/11
6 miles
Same same! Easy on the tread.
9/10
6 miles
Same as yesterday. I did my Quad strengthening exercises afterwards. Real sore from wrestling last night with my team.
9/9
6 miles
Same old story six on before work on the mille. Knee felt pretty tight. Must be from running a little longer on sunday. I guess I still need to keep it real easy.
September 2nd- September 8th
Mileage for the Year 2013
2,352 miles
Mileage for the week 9/2- 9/8
46 miles
9/8
10 miles
Ran my South loop. I've been doing some leg exercises to help rehab my knee and I believe that's why my legs have been tired lately. Been doing leg lift variations and body weight squats, etc... Felt okay during my run. I did feel some tightness on my knee, but nothing bad. Gotta keep it easier for awhile.
9/7
6 miles
Ran to Huffman and back before work this morning. Getting colder in the morning for sure. Kept it easy.
9/6
6 miles
Ran with Wes Tibbetts today after school. Met him at Service and ran on the hillside trails. Kept it real easy, but fun to run with someone and be on those trails. Knee felt fine too.
9/5
6 miles
Easy before school
9/4
6 miles
Easy before school
9/3
6 miles
Easy before school
9/2
6 miles
Easy before school. My knee felt good. Just a little tightness, but barely noticed. Gonna keep it easy all week.
2,352 miles
Mileage for the week 9/2- 9/8
46 miles
9/8
10 miles
Ran my South loop. I've been doing some leg exercises to help rehab my knee and I believe that's why my legs have been tired lately. Been doing leg lift variations and body weight squats, etc... Felt okay during my run. I did feel some tightness on my knee, but nothing bad. Gotta keep it easier for awhile.
9/7
6 miles
Ran to Huffman and back before work this morning. Getting colder in the morning for sure. Kept it easy.
9/6
6 miles
Ran with Wes Tibbetts today after school. Met him at Service and ran on the hillside trails. Kept it real easy, but fun to run with someone and be on those trails. Knee felt fine too.
9/5
6 miles
Easy before school
9/4
6 miles
Easy before school
9/3
6 miles
Easy before school
9/2
6 miles
Easy before school. My knee felt good. Just a little tightness, but barely noticed. Gonna keep it easy all week.
August 26th- September 1st
Mileage for the Year 2013
2,306 miles
Mileage for the week 8/26- 9/1
6 miles
Decided to take another week of no running. Did some elliptical, but knee is feeling a little better and swelling is down.
9/1
6 miles
Ran to Huffman and back. I kept it really easy and my knee felt pretty good. Gonna start running but keep it easy for awhile.
2,306 miles
Mileage for the week 8/26- 9/1
6 miles
Decided to take another week of no running. Did some elliptical, but knee is feeling a little better and swelling is down.
9/1
6 miles
Ran to Huffman and back. I kept it really easy and my knee felt pretty good. Gonna start running but keep it easy for awhile.
August 19th- August 25th
Mileage for the Year 2013
2,300 miles
Mileage for the week 8/19- 8/25
0 miles
Knee is swollen and pretty painful.
2,300 miles
Mileage for the week 8/19- 8/25
0 miles
Knee is swollen and pretty painful.
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.
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.
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.
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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