Mileage for the Year 2014
1068 miles
Mileage for the week 3/17- 3/23
93 miles
3/23
20 miles
Beautiful and sunny day. I ran the first 13 miles outside on my Boston route. It was great to get outside and enjoy the sun and get some hills too. It was still pretty sketchy in areas with ice and I wanted to get down towards marathon pace the last 4-5 miles, so I did the last 7 on my treadmill. Started at 7:30 pace and progressed down to 5:42 pace. It's pretty awesome when a 20 miler doesn't seem to really take that much out of me. 4 more weeks!!!
3/22
10 miles (6am/4pm)
Easy recovery pace during both runs. Ran with Jerry out on post mark drive in the evening. Lots of traffic though since there was a nice sunset coming up. Felt good.
3/21
(4am/12pm "10K Time Trial")
Easy recovery run in the morning. Felt good.
10K Time Trial at the dome. Started at 7:15pm and it was a lot of fun. Tony Tomisch and Jake Moe helped pace and Todd List and Jerry Ross helped time. It was a good effort, but I know I could've really pushed it more. I felt recovered almost immediately.
3 mile warm-up
10K- 33:08
3 mile cool down
3/20
11 miles (5.5am/5.5pm)
Needed to sleep in until 6am, so know time to run before work. I got first run done during my lunch break and my 2nd run done right after work. Both easy recovery runs. Felt good.
3/19
14 miles (10am/4pm)
I had to sleep until at least 5am. Only had time to run 10 miles this morning, I wanted to get 15 but wasn't going to happen. I did find 30 minutes after school before the wrestling banquet to run another easy 4 miles though.
3/18
10 miles (6 x 800m @ 5K)
Due to time of my root canal I did this on the treadmill instead of the dome. I felt pretty good, but no water and my garage was a furnace!!!!!
3 mile warm-up w/ striders
6 x 800m @ 5K pace w/ 90 sec rest (11.0mph w/ 3% incline)
3+ mile cool down
3/17
12 miles (7am/5pm)
Both runs were at super easy recovery pace. Felt really good during both. Legs a little tired from yesterday.
March 10th- March 16th "Week #13"
Mileage for the Year 2014
975 miles
Mileage for the week 3/10- 3/16
105 miles
3/16
20 miles (15 @ MP)
Had a great workout this morning. I felt really strong the entire time. Another good confidence boost for Boston. Here it is:
3 mile warm-up with Striders
15 @ Marathon pace (1st 5- 5:46, 2nd 5- 5:42, then 5:39, 5:36, 5:33, 5:30, 5:27)
2 mile cool down
3/15
6 miles
Didn't get much sleep last night, but I did an easy 6 recovery pace to Huffman and back after work.
3/14
18 miles (13am/5pm)
Had a great morning run today. Started at 7:30 pace and progressed down to 5:42 pace. Basically the same run as wednesday, but I felt so much better today. It felt almost effortless. In the evening I ran to Huffman and back at an easy recovery pace and felt really good. Legs a little tired. Big Marathon pace workout on Sunday!!!!
3/13
13 miles (8am/5pm)
Both runs were super easy recovery pace. Felt super during both of them.
3/12
20 miles (15am/5pm)
I really wanted to run from the Post Office to Totem route for my 15 miler this morning. I drove all the way to the post office. I ran about a 1/2 mile before I gave up and headed back to car. So, Icy!!!!! I couldn't get a stride and I was going almost 9min pace. Drove home and did the 15 on my treadmill in my 100 degree garage. I started at 7:30 pace and progressed down to 5:42 pace. The last 5-6 were sub 6. I felt pretty good, but it was a sweat fest. I know I lost a lot of water, but I did drink my 20oz water bottle.
Super easy recovery pace after work this evening. I felt great and actually wanted to keep running I was enjoying it so much with the good music, but I knew I probably shouldn't and I need to recover.
3/11
15 miles (11am/4pm)
My workout this morning was on a treadmill since the dome was booked with ASD sports. I did 6 X 1000m w/ 2 min active rest. I felt pretty good once I got warmed up and my lowerback warmed up as well. Here it is:
3 mile warm-up w/ striders
6 X 1000m @ 11.8 mph- 12.0 mph (5:05- 5:00min pace)
3 mile cool down
Easy recovery run after work tonight. Felt pretty good.
3/10
13 miles (8am/5pm)
Back was still really tight this morning and uncomfortable. I did some exercises I googled on the internet for my lower back. It seemed to get better as the day went on.
Both runs were at an easy recovery pace today. Legs a little tired until they warmed up. Other than my back, I felt pretty good.
975 miles
Mileage for the week 3/10- 3/16
105 miles
3/16
20 miles (15 @ MP)
Had a great workout this morning. I felt really strong the entire time. Another good confidence boost for Boston. Here it is:
3 mile warm-up with Striders
15 @ Marathon pace (1st 5- 5:46, 2nd 5- 5:42, then 5:39, 5:36, 5:33, 5:30, 5:27)
2 mile cool down
3/15
6 miles
Didn't get much sleep last night, but I did an easy 6 recovery pace to Huffman and back after work.
3/14
18 miles (13am/5pm)
Had a great morning run today. Started at 7:30 pace and progressed down to 5:42 pace. Basically the same run as wednesday, but I felt so much better today. It felt almost effortless. In the evening I ran to Huffman and back at an easy recovery pace and felt really good. Legs a little tired. Big Marathon pace workout on Sunday!!!!
3/13
13 miles (8am/5pm)
Both runs were super easy recovery pace. Felt super during both of them.
3/12
20 miles (15am/5pm)
I really wanted to run from the Post Office to Totem route for my 15 miler this morning. I drove all the way to the post office. I ran about a 1/2 mile before I gave up and headed back to car. So, Icy!!!!! I couldn't get a stride and I was going almost 9min pace. Drove home and did the 15 on my treadmill in my 100 degree garage. I started at 7:30 pace and progressed down to 5:42 pace. The last 5-6 were sub 6. I felt pretty good, but it was a sweat fest. I know I lost a lot of water, but I did drink my 20oz water bottle.
Super easy recovery pace after work this evening. I felt great and actually wanted to keep running I was enjoying it so much with the good music, but I knew I probably shouldn't and I need to recover.
3/11
15 miles (11am/4pm)
My workout this morning was on a treadmill since the dome was booked with ASD sports. I did 6 X 1000m w/ 2 min active rest. I felt pretty good once I got warmed up and my lowerback warmed up as well. Here it is:
3 mile warm-up w/ striders
6 X 1000m @ 11.8 mph- 12.0 mph (5:05- 5:00min pace)
3 mile cool down
Easy recovery run after work tonight. Felt pretty good.
3/10
13 miles (8am/5pm)
Back was still really tight this morning and uncomfortable. I did some exercises I googled on the internet for my lower back. It seemed to get better as the day went on.
Both runs were at an easy recovery pace today. Legs a little tired until they warmed up. Other than my back, I felt pretty good.
March 3rd- March 9th "Week #12"
Mileage for the Year 2014
870 miles
Mileage for the week 3/3- 3/9
105 miles
3/9
24 miles
I woke up and my lower back is still tight. I knew I could toughen it out and get this long run done, but it was still annoying to have the tightness and pain, when I knew I would've enjoyed this run so much more. I ran the first 13 miles outside on my Boston prep route and the last 11 were on my treadmill in my hot garage. I started at 7:30 pace and progressed down to 5:36 pace. The treadmill running was a lot better on my back and after a few miles, I didn't really notice the pain at all. Solid week as well with 105 miles. Gonna recover from this long run and get my back better quickly. Spring Break week should help with this. I plan on getting another big mileage week.
3/8
6 miles
Easy recovery pace before working at skinny mini. My back is definetly tight. I could feel it when I was moving around in bed this morning. I was fine running at an easy pace though. It should get better soon. I'm not too worried about it.
3/7
17 miles (13am/4pm)
Had another great run this morning before work. Started at 7:30 pace and progressed down to 5:42 pace. If felt almost effortless. I did however develop a little lower back tightness about half way through the run.
Easy recovery pace after work. Back is definitely tight, but did warm up. I've experienced this before, so I'll keep my eye on it. Spring Break has officially begun!!!!!
3/6
13 miles (7am/6pm)
Both runs today were at an easy recovery pace. I actually felt pretty good on both of the runs.
3/5
21 miles (15am/6pm)
Snowed pretty good last night and today.
I woke up at 4:30am this morning and was running by 5:05am. I knew I had to work at Skinny Raven from 3-7p after work. I really didn't want to run after working all day. Getting up early isn't the easiest either, but I prefer that over the later.
Started at 7:30 pace and progressed down to 5:42 pace. I felt pretty good the entire run. Felt so good getting it done before 6:50am!!!
Easy recovery pace on my 2nd run between school and Skinny Mini. Felt good as well.
3/4
14 miles (5am/9pm "6 x 800m @ 5K pace w/ 90 sec rest")
An easy recovery pace before I had to go into Jury Duty this morning. Felt pretty good and I'm glad I ended up not getting picked for the long court case.
In the afternoon I did a workout at the dome. 9 miles with some 800's. I felt really good actually doing the 800's. I usually don't like the VO2max workouts, but it felt pretty comfortable.
3 mile warm-up w/striders
6 x 800m @ 5K pace with 90 sec rest (2:28, 2:28, 2:30, 2:29, 2:30, 2:28)
3+ mile cool down
3/3
10 miles
I was in Jury all day from 8am-2pm. Since I got into town late last night I was too tired to run before. So, I kept it super easy for all 10 miles after Jury Duty. I felt really good. Legs a little tight still from the race.
870 miles
Mileage for the week 3/3- 3/9
105 miles
3/9
24 miles
I woke up and my lower back is still tight. I knew I could toughen it out and get this long run done, but it was still annoying to have the tightness and pain, when I knew I would've enjoyed this run so much more. I ran the first 13 miles outside on my Boston prep route and the last 11 were on my treadmill in my hot garage. I started at 7:30 pace and progressed down to 5:36 pace. The treadmill running was a lot better on my back and after a few miles, I didn't really notice the pain at all. Solid week as well with 105 miles. Gonna recover from this long run and get my back better quickly. Spring Break week should help with this. I plan on getting another big mileage week.
3/8
6 miles
Easy recovery pace before working at skinny mini. My back is definetly tight. I could feel it when I was moving around in bed this morning. I was fine running at an easy pace though. It should get better soon. I'm not too worried about it.
3/7
17 miles (13am/4pm)
Had another great run this morning before work. Started at 7:30 pace and progressed down to 5:42 pace. If felt almost effortless. I did however develop a little lower back tightness about half way through the run.
Easy recovery pace after work. Back is definitely tight, but did warm up. I've experienced this before, so I'll keep my eye on it. Spring Break has officially begun!!!!!
3/6
13 miles (7am/6pm)
Both runs today were at an easy recovery pace. I actually felt pretty good on both of the runs.
3/5
21 miles (15am/6pm)
Snowed pretty good last night and today.
I woke up at 4:30am this morning and was running by 5:05am. I knew I had to work at Skinny Raven from 3-7p after work. I really didn't want to run after working all day. Getting up early isn't the easiest either, but I prefer that over the later.
Started at 7:30 pace and progressed down to 5:42 pace. I felt pretty good the entire run. Felt so good getting it done before 6:50am!!!
Easy recovery pace on my 2nd run between school and Skinny Mini. Felt good as well.
3/4
14 miles (5am/9pm "6 x 800m @ 5K pace w/ 90 sec rest")
An easy recovery pace before I had to go into Jury Duty this morning. Felt pretty good and I'm glad I ended up not getting picked for the long court case.
In the afternoon I did a workout at the dome. 9 miles with some 800's. I felt really good actually doing the 800's. I usually don't like the VO2max workouts, but it felt pretty comfortable.
3 mile warm-up w/striders
6 x 800m @ 5K pace with 90 sec rest (2:28, 2:28, 2:30, 2:29, 2:30, 2:28)
3+ mile cool down
3/3
10 miles
I was in Jury all day from 8am-2pm. Since I got into town late last night I was too tired to run before. So, I kept it super easy for all 10 miles after Jury Duty. I felt really good. Legs a little tight still from the race.
February 24th- March 2nd "Week #11"
Mileage for the Year 2014
765 miles
Mileage for the week 2/24- 3/2
92 miles
3/2
10 miles
An awesome recovery run this morning in the beautiful sun. It was also cool out. Ran 5 miles out on Hawes and back.
3/1
19 miles ( 1/2 marathon PR 1:11:50)
3 mile easy warm-up with striders
13.1 miles (1:11:50)
3+ mile cool down
I woke up at 4am to get some toast and a cup of coffee to wake up before the 6:30am start. It was a fast course with the majority downhill. The weather was also about perfect. I felt pretty comfortable the entire time. I never really pushed the pace until I could see the finish. Overall a good race, especially since I was tired all week recovering from my Maui vacation. Just tired.
2/28
6 miles
Easy recovery in phoenix. I didn't get much sleep on the flight to phoenix. I was exhausted when I arrived and after a good breakfast, I took a good 2 hour pour nap. I woke up and did a super easy 6 miler. It felt pretty good though running in the sun in shorts.
2/27
11 miles (5am/6pm)
Both runs today were super easy recovery pace. I was tired and my legs felt tired this morning before work, but my afternoon run my legs felt great and had some spring back into them. Leave for Phoenix tonight.
2/26
20 miles (5am/15pm)
Easy recovery before work today. After school I had a real good run, but just feel tired overall. I felt fine and actually strong, but mentally tired. I just need to put together a couple of good nights sleep. I started at 7:30 pace and progressed down to 5:42 pace by the end.
2/25
14 miles (8am/6pm)
Both were super easy recovery. Very tired before work today, but felt better after school running.
2/24
11 miles (5am/6pm)
Tired today from a long week in Maui. Ran an easy 5 during my lunch break and then I ran to Huffman and back after work at another easy recovery pace. Sun was out!!!!
765 miles
Mileage for the week 2/24- 3/2
92 miles
3/2
10 miles
An awesome recovery run this morning in the beautiful sun. It was also cool out. Ran 5 miles out on Hawes and back.
3/1
19 miles ( 1/2 marathon PR 1:11:50)
3 mile easy warm-up with striders
13.1 miles (1:11:50)
3+ mile cool down
I woke up at 4am to get some toast and a cup of coffee to wake up before the 6:30am start. It was a fast course with the majority downhill. The weather was also about perfect. I felt pretty comfortable the entire time. I never really pushed the pace until I could see the finish. Overall a good race, especially since I was tired all week recovering from my Maui vacation. Just tired.
2/28
6 miles
Easy recovery in phoenix. I didn't get much sleep on the flight to phoenix. I was exhausted when I arrived and after a good breakfast, I took a good 2 hour pour nap. I woke up and did a super easy 6 miler. It felt pretty good though running in the sun in shorts.
2/27
11 miles (5am/6pm)
Both runs today were super easy recovery pace. I was tired and my legs felt tired this morning before work, but my afternoon run my legs felt great and had some spring back into them. Leave for Phoenix tonight.
2/26
20 miles (5am/15pm)
Easy recovery before work today. After school I had a real good run, but just feel tired overall. I felt fine and actually strong, but mentally tired. I just need to put together a couple of good nights sleep. I started at 7:30 pace and progressed down to 5:42 pace by the end.
2/25
14 miles (8am/6pm)
Both were super easy recovery. Very tired before work today, but felt better after school running.
2/24
11 miles (5am/6pm)
Tired today from a long week in Maui. Ran an easy 5 during my lunch break and then I ran to Huffman and back after work at another easy recovery pace. Sun was out!!!!
February 17th- February 23rd "Week #10"
Mileage for the Year 2014
673 miles
Mileage for the week 2/17- 2/23
80 miles "Recovery week"
2/23
17 miles
Last day on the island and I awoke up at 6am to get my long run done. Was out the door before 7. Ran all the way down to Front St in Lahaina and back. Started at 7 min pace and progressed down to 6 min pace. I felt pretty good, just a little tired from the week. 17 miles is still kind of long without carrying any water and running in the sun. It was great doing all 6 runs in shorts and no shirt. Definitely coming back to Maui soon.
2/22
12 miles
Same exact route as yesterday, but kept it at easy recovery pace. I also didn't start until after 12pm so it was pretty warm. Felt good though.
2/21
12 miles
Ran my same route. Started at 7:30 pace and progressed down to sub 6. Felt good. My diet hasn't been the best, but I'm on vacation!
2/20
10 miles
Easy recovery pace in Maui. I was running by 7:30am and I ran the same route. I could tell my legs were tired from the faster pace yesterday and playing on the ocean yesterday with a stand up board. I forced myself to run slow, so I can recover for tomorrow's run. I have to remember that I'm on vacation and it's ok if I deviate from the plan a little.
2/19
11 miles (5 x 800m w/ 90 sec rest)
Woke up early to get it done. Took me a long time to get warmed up. Ended up doing 4 miles w/ strides before I started the VO2 max stuff. I also just decided to run at a perceived 5K pace effort for 2:30 min. The first workout like this always seems hard. I guess I'm just not use to using this system.
2/18
10 miles
Started running in the heat of the day. It was so nice running in the sun in shorts and no shirt. General aerobic pace and I felt great.
2/17
8 miles
Easy recovery pace this morning at 6am. I woke up early to get it done before my flight to Hawaii!!!!!!
673 miles
Mileage for the week 2/17- 2/23
80 miles "Recovery week"
2/23
17 miles
Last day on the island and I awoke up at 6am to get my long run done. Was out the door before 7. Ran all the way down to Front St in Lahaina and back. Started at 7 min pace and progressed down to 6 min pace. I felt pretty good, just a little tired from the week. 17 miles is still kind of long without carrying any water and running in the sun. It was great doing all 6 runs in shorts and no shirt. Definitely coming back to Maui soon.
2/22
12 miles
Same exact route as yesterday, but kept it at easy recovery pace. I also didn't start until after 12pm so it was pretty warm. Felt good though.
2/21
12 miles
Ran my same route. Started at 7:30 pace and progressed down to sub 6. Felt good. My diet hasn't been the best, but I'm on vacation!
2/20
10 miles
Easy recovery pace in Maui. I was running by 7:30am and I ran the same route. I could tell my legs were tired from the faster pace yesterday and playing on the ocean yesterday with a stand up board. I forced myself to run slow, so I can recover for tomorrow's run. I have to remember that I'm on vacation and it's ok if I deviate from the plan a little.
2/19
11 miles (5 x 800m w/ 90 sec rest)
Woke up early to get it done. Took me a long time to get warmed up. Ended up doing 4 miles w/ strides before I started the VO2 max stuff. I also just decided to run at a perceived 5K pace effort for 2:30 min. The first workout like this always seems hard. I guess I'm just not use to using this system.
2/18
10 miles
Started running in the heat of the day. It was so nice running in the sun in shorts and no shirt. General aerobic pace and I felt great.
2/17
8 miles
Easy recovery pace this morning at 6am. I woke up early to get it done before my flight to Hawaii!!!!!!
February 10th- February 16th "Week #9"
Mileage for the Year 2014
593 miles
Mileage for the week 2/10- 2/16
103 miles
2/16
17 miles (12 @ Marathon Pace)
I had a great workout this morning!!!! I know I'm in uncharted territory with my fitness, because it felt so easy and comfortable. I guess it should be, since it's only 12 miles and a Marathon is 26.2. But, I've done many of these workouts and it has never been so comfortable. This will definetly motivate me the next 9 weeks. I'm also excited to be going to my daughters dance recital this afternoon. I love to watch her dance!!! Both my kids work so hard. I'm a lucky man. Heading to Hawaii tomorrow too. It works out great because it's also a recovery week. I can't think of a better place to be while running. Here is today's workout.
3 mile warm-up w/ striders
12 miles @ MP (5:42, 5:42, 5:39, 5:39, 5:39, 5:39, 5:39, 5:36, 5:36, 5:36, 5:30, 5:30)
2 mile cool down
2/15
11 miles (7am/4pm)
Very easy recovery pace. Was able to get a good nights sleep and that helped. Felt really good. Big Marathon pace workout tomorrow morning.
2/14
18 miles (13am/5pm)
Great Run this morning. Started at 6am before our In-service day. Pace started at 7:30pace and progressed down to 5:42 pace. It felt so EASY running sub 6. I love how I can just run 13-15 miles and it's a piece of cake.
Easy recovery at noon today. Kept it super easy and felt great.
2/13
12 miles (8am/4pm)
Parent/Teacher conferences all day, so I had to adjust my running times. I had both runs done by 11:30 this morning. I was still able to get 4 hours between runs which is ok. First run was at 5:30am. Both were super easy recovery pace. I actually felt really good on both runs.
2/12
20 miles (15am/5pm)
Pretty good run this morning. Started at 7:30 pace and progressed down to 5:46. It was nice in warm in my garage too. Legs a little tired for the 1st half of the run.
Easy recovery pace to Huffman and back in the evening. Felt good.
2/11
13 miles (8am/5pm)
I woke up at 5am to get my first run done before work. Kept both runs at super easy recovery pace. Calves a little tight in the beginning, but felt good overall.
2/10
12 miles (5am/7pm)
Both easy recovery pace runs. Ran the 1st one during my lunch break and the 2nd one after work. It sure feels nice right now when school is out that I don't have to go to wrestling practice:)
593 miles
Mileage for the week 2/10- 2/16
103 miles
2/16
17 miles (12 @ Marathon Pace)
I had a great workout this morning!!!! I know I'm in uncharted territory with my fitness, because it felt so easy and comfortable. I guess it should be, since it's only 12 miles and a Marathon is 26.2. But, I've done many of these workouts and it has never been so comfortable. This will definetly motivate me the next 9 weeks. I'm also excited to be going to my daughters dance recital this afternoon. I love to watch her dance!!! Both my kids work so hard. I'm a lucky man. Heading to Hawaii tomorrow too. It works out great because it's also a recovery week. I can't think of a better place to be while running. Here is today's workout.
3 mile warm-up w/ striders
12 miles @ MP (5:42, 5:42, 5:39, 5:39, 5:39, 5:39, 5:39, 5:36, 5:36, 5:36, 5:30, 5:30)
2 mile cool down
2/15
11 miles (7am/4pm)
Very easy recovery pace. Was able to get a good nights sleep and that helped. Felt really good. Big Marathon pace workout tomorrow morning.
2/14
18 miles (13am/5pm)
Great Run this morning. Started at 6am before our In-service day. Pace started at 7:30pace and progressed down to 5:42 pace. It felt so EASY running sub 6. I love how I can just run 13-15 miles and it's a piece of cake.
Easy recovery at noon today. Kept it super easy and felt great.
2/13
12 miles (8am/4pm)
Parent/Teacher conferences all day, so I had to adjust my running times. I had both runs done by 11:30 this morning. I was still able to get 4 hours between runs which is ok. First run was at 5:30am. Both were super easy recovery pace. I actually felt really good on both runs.
2/12
20 miles (15am/5pm)
Pretty good run this morning. Started at 7:30 pace and progressed down to 5:46. It was nice in warm in my garage too. Legs a little tired for the 1st half of the run.
Easy recovery pace to Huffman and back in the evening. Felt good.
2/11
13 miles (8am/5pm)
I woke up at 5am to get my first run done before work. Kept both runs at super easy recovery pace. Calves a little tight in the beginning, but felt good overall.
2/10
12 miles (5am/7pm)
Both easy recovery pace runs. Ran the 1st one during my lunch break and the 2nd one after work. It sure feels nice right now when school is out that I don't have to go to wrestling practice:)
February 3rd- February 9th "Week #8"
Mileage for the Year 2014
490 miles
Mileage for the week 2/3- 2/9
95 miles
2/9
22 miles
Pretty darn good run today. Ran with TJ and we did the Totem run X2 and I did an extra 3 after that. I felt pretty good, but the head wind at parts was kinda annoying after awhile. Happy getting it done.
Ended up with 2nd place this weekend at State. It's nice that the season is over and I can focus on Boston a little more now.
2/8
5 miles
Easy recovery pace at 5:30am this morning. Last day of the State Championships. We have a slim lead and will need to wrestle well to win State.
2/7
8 miles
Easy recovery pace before I left for the State Championships. Felt real good. Here I go. Go South!!!
2/6
19 miles (15am/4pm)
Started my run this morning at 5:30am to get it done before work. Started at 7:30 pace and progressed down to 5:42 pace. Felt really really really good. It amazes me how good I feel when I get sub 6 min pace. Gonna be a very busy 2 days coming up with State Wrestling. I'll do my best to get my runs done, but also need rest.
Easy 4 miles in the afternoon.
2/5
16 miles (12am w/ 7 @ Tempo/4pm)
Great workout this morning at 6am. Tempo!!!! Here it is:
3 mile warm up w/striders
7 miles straight @ Tempo (5:27, 5:27, 5:21, 5:21, 5:18, 5:18, 5:15)
2 mile cool down
Felt pretty comfortable the entire workout, but I know its hard when it's hot, early, and haven't eaten anything since the night before. Make you tough though.
Easy 4 mile recovery run before practice.
2/4
13 miles (8am/5pm)
Easy recovery before work today and and an easy 5 mile recovery pact to Huffman and back after practice. Felt good, but legs a little tired and my feet a little beat up still. Just need to recover from Sunday.
2/3
12 miles (8am/4pm)
Both runs today were super easy recovery pace. Feet were a little sore from the pounding yesterday. Legs a little tired, but felt good to get them going. Another busy week with our State Championship this weekend. Then the training with adequate rest begins!!!!
490 miles
Mileage for the week 2/3- 2/9
95 miles
2/9
22 miles
Pretty darn good run today. Ran with TJ and we did the Totem run X2 and I did an extra 3 after that. I felt pretty good, but the head wind at parts was kinda annoying after awhile. Happy getting it done.
Ended up with 2nd place this weekend at State. It's nice that the season is over and I can focus on Boston a little more now.
2/8
5 miles
Easy recovery pace at 5:30am this morning. Last day of the State Championships. We have a slim lead and will need to wrestle well to win State.
2/7
8 miles
Easy recovery pace before I left for the State Championships. Felt real good. Here I go. Go South!!!
2/6
19 miles (15am/4pm)
Started my run this morning at 5:30am to get it done before work. Started at 7:30 pace and progressed down to 5:42 pace. Felt really really really good. It amazes me how good I feel when I get sub 6 min pace. Gonna be a very busy 2 days coming up with State Wrestling. I'll do my best to get my runs done, but also need rest.
Easy 4 miles in the afternoon.
2/5
16 miles (12am w/ 7 @ Tempo/4pm)
Great workout this morning at 6am. Tempo!!!! Here it is:
3 mile warm up w/striders
7 miles straight @ Tempo (5:27, 5:27, 5:21, 5:21, 5:18, 5:18, 5:15)
2 mile cool down
Felt pretty comfortable the entire workout, but I know its hard when it's hot, early, and haven't eaten anything since the night before. Make you tough though.
Easy 4 mile recovery run before practice.
2/4
13 miles (8am/5pm)
Easy recovery before work today and and an easy 5 mile recovery pact to Huffman and back after practice. Felt good, but legs a little tired and my feet a little beat up still. Just need to recover from Sunday.
2/3
12 miles (8am/4pm)
Both runs today were super easy recovery pace. Feet were a little sore from the pounding yesterday. Legs a little tired, but felt good to get them going. Another busy week with our State Championship this weekend. Then the training with adequate rest begins!!!!
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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