Mileage for the Year 2014
3,107 miles
Mileage for the week 9/15- 9/21
101 miles
9/21
20 miles
Well it took me all day to start my run, but I had a great 20 miler. I wanted to keep it pretty easy after last weeks long run. I loved running in the evening with the sunset and all the beautiful fall colors. Started at 7:10 pace and was quickly down to 6:40 pace and ended with low 6:00 pace. The last couple of miles I was in the dark and it was kind of fun. All the hard work of training is done. Now, I need to get feeling the best I can when I get on the start line in Bemidji. The taper is very important as well and I don't want to overlook the little things. Especially sleep and my nutrition. "Hay is in the Barn"
9/20
12 miles (8am/4pm)
Beautiful morning on the coastal trail. I've really been enjoying running from Westchester on the weekends. It's a nice change of pace and the running is easy. My afternoon run was my standard Huffman and back route. Felt pretty good on both runs and kept them both real easy.
9/19
12 miles (6am/6pm)
Both runs were done at an easy recovery pace. On the treadmill during lunch and to Huffman and back in the rain after work. It was a long day......
9/18
20 miles (15am/5pm)
I wanted to get this done early, so I opted for the treadmill. It was HOT in the training room today. I was soaked when I was finished. I kept it easy for the most part, but towards the end I was sub 6 min and I think the heat was getting to me and I felt tired. Nice to have the longer run out of the way though.
Real easy recovery pace to Huffman and back in the rain in the evening.
9/17
12 miles (6 x 1200 @ 5K pace with 2 min rest)
Probably my most dreaded workout in my marathon training. I just don't like running at 5K pace for an extended amount of time. It's a weakness of mine that I need to work on. I did the workout between Huffman and Dearmoun on Lake Otis. It's got some gently hills in it and one direction finishes with a pretty good hill. I toughed it out and finished it though and I'm always glad when it's over. Felt pretty strong too.
3 mile warm-up w/ 5 strides
6 x 1200m @ 5K pace w/ 2min rest (3:51 avg or 5:08 pace)
3 mile cool down
9/16
13 miles (7am/6pm)
I kept it easy again for another day. I just wanted to make sure to recover from sunday's workout and not push things even though I feel pretty good. Both runs today were at an easy recovery pace. Ran on the treadmill during my lunch hour and then to Huffman and back after school. Felt good.
9/15
12 miles (6am/6pm)
Both runs were done at an easy recovery pace. Ran on the treadmill during lunch and then ran to Huffman and back after work. I was suprised at how good my legs felt after my long workout yesterday. I know I need to recover though, so I may do the same 2 easy runs tomorrow.
September 8th- September 14th
Mileage for the Year 2014
3,006 miles
Mileage for the week 9/8- 9/14
103 miles
9/14
23 miles w/ 17 @ Marathon pace (5:42 avg.)
This was a serious motivating workout for me today. I must of been pretty excited, because I woke up at 3am and I couldn't fall back asleep. I ended up getting out of bed at 5am to eat a little breakfast before the workout started at 8am. I had my buddy Darin Pestrikoff bike next to me and hand me water and feeds, which was real nice. Anna Dalton and Ryan Beckett also did this workout with me at their own paces. I'm glad Todd List came up with this workout. I believe it was also a perfect time to do this in my marathon training. I felt pretty darn good, the entire time and just tried to relax. I believe I could've done at least another 5 miles and then things might have gotten interesting. I did crank it down a little on my last mile and was a 5:30 mile. Here it is:
3 mile warm-up w/ a couple strides (super easy)
17 miles @ MP (5:42 avg.)
3 mile cool down
My stomach was super bad after the workout the entire day. I may have had too much food in my system while working out, plus I believe I may have a little stomach sickness going on the last couple of days and this just kick started it.
9/13
13 miles (9am/4pm)
Both runs today were on campbell creek trails at an easy recovery pace. I really love that route how it winds along side the creek. Big Marathon pace workout tomorrow and I'm pretty excited for it, which is a good sign.
9/12
12 miles
I had to wait to run after work today. Of course it was raining pretty good, but it actually felt good being out in the rain. I kept it pretty easy since I have a real big workout on Sunday. I ran my Boston prep route and felt good.
9/11
12 miles (6am/6pm)
Both runs today were at an easy recovery pace. My legs were a little tired on both runs and I started out kind of sore before I got warmed up. I'm sure it was from the last 2 days. Ran on the south track during my lunch hour and to Huffman and back in the evening.
9/10
15 miles
Ran my Boston prep route. I felt pretty strong, but tried to dial it down. Still averaged 6:39 pace for the entire run. Started at 7:25 pace and was sub 6 the last 2 miles. Raining again:(
9/9
16 miles (10 w/ 6X800m am/6pm)
During my lunch hour I did my VO2max workout @ 5K pace. I felt pretty darn good and kept the rest to 90 seconds.
4 mile warm-up w/ strides
6 x 800m @ 5K pace w/ 90 sec rest (2:30 avg.)
1.5 mile cool down
In the afternoon I ran an easy recovery pace to Huffman and back in the pouring rain!
9/8
12 miles (6am/6pm)
Ran on the treadmill during lunch today at recovery pace and then to Huffman and back after school at recovery pace as well. I felt really good during lunch, but kind of tired on my second run.
3,006 miles
Mileage for the week 9/8- 9/14
103 miles
9/14
23 miles w/ 17 @ Marathon pace (5:42 avg.)
This was a serious motivating workout for me today. I must of been pretty excited, because I woke up at 3am and I couldn't fall back asleep. I ended up getting out of bed at 5am to eat a little breakfast before the workout started at 8am. I had my buddy Darin Pestrikoff bike next to me and hand me water and feeds, which was real nice. Anna Dalton and Ryan Beckett also did this workout with me at their own paces. I'm glad Todd List came up with this workout. I believe it was also a perfect time to do this in my marathon training. I felt pretty darn good, the entire time and just tried to relax. I believe I could've done at least another 5 miles and then things might have gotten interesting. I did crank it down a little on my last mile and was a 5:30 mile. Here it is:
3 mile warm-up w/ a couple strides (super easy)
17 miles @ MP (5:42 avg.)
3 mile cool down
My stomach was super bad after the workout the entire day. I may have had too much food in my system while working out, plus I believe I may have a little stomach sickness going on the last couple of days and this just kick started it.
9/13
13 miles (9am/4pm)
Both runs today were on campbell creek trails at an easy recovery pace. I really love that route how it winds along side the creek. Big Marathon pace workout tomorrow and I'm pretty excited for it, which is a good sign.
9/12
12 miles
I had to wait to run after work today. Of course it was raining pretty good, but it actually felt good being out in the rain. I kept it pretty easy since I have a real big workout on Sunday. I ran my Boston prep route and felt good.
9/11
12 miles (6am/6pm)
Both runs today were at an easy recovery pace. My legs were a little tired on both runs and I started out kind of sore before I got warmed up. I'm sure it was from the last 2 days. Ran on the south track during my lunch hour and to Huffman and back in the evening.
9/10
15 miles
Ran my Boston prep route. I felt pretty strong, but tried to dial it down. Still averaged 6:39 pace for the entire run. Started at 7:25 pace and was sub 6 the last 2 miles. Raining again:(
9/9
16 miles (10 w/ 6X800m am/6pm)
During my lunch hour I did my VO2max workout @ 5K pace. I felt pretty darn good and kept the rest to 90 seconds.
4 mile warm-up w/ strides
6 x 800m @ 5K pace w/ 90 sec rest (2:30 avg.)
1.5 mile cool down
In the afternoon I ran an easy recovery pace to Huffman and back in the pouring rain!
9/8
12 miles (6am/6pm)
Ran on the treadmill during lunch today at recovery pace and then to Huffman and back after school at recovery pace as well. I felt really good during lunch, but kind of tired on my second run.
September 1st- September 7th
Mileage for the Year 2014
2,903 miles
Mileage for the week 9/1- 9/7
102 miles
9/7
21 miles
Another amazing sunny fall day!!!!! Ran from Westchester again. Ran an out and back to Earthquake park and then got on chester creek and went to Albrect fields and back. Kept the run easy for the most part, but was cruising. Started at 7:20 pace and progressed down to 5:30 pace for the last mile. The average for all 21 was 6:22 pace. It felt very easy, which is motivating.
9/6
9 miles
Beautiful day today. Love this fall weather. Ran from Westchester Lagoon and did an out and back a little past Earthquake park. Kept it at an easy recovery pace. Felt great.
9/5
17 miles (12 miles w/ 8 @ Tempo (5:24 avg.)am &5pm)
I had a great workout today. I felt strong and it was comfortable. I believe I stayed in Tempo pace because I never extended myself and could have gone longer for sure. Great confidence boost for me!
Easy 5 recovery pace mile to Huffman and back in the rain.
9/4
12 miles (6am/6pm)
Both runs were done at an easy recovery pace. Easy on the treadmill at lunch and to Huffman and back in the rain in the evening. Felt pretty good.
9/3
15 miles
What a day! The sun was out and I felt great! I was going to run easier, but I felt good so I kind of went with it. Started at 7:15 pace, but was down to 6:35 by mile 3. The majority of the run was around 6:15 pace with my last 2 miles 5:45, 5:29. Love runs like this one.
9/2
16 miles (10am w/ 10X100m strides and 6pm)
General Aerobic run today at South during my lunch break and threw some strides in on the track of 100m. Felt really good today.
Nice and easy recovery to Huffman and back after school. Felt good.
9/1
12 miles (6am/6pm)
Ran from Albrecht fields off of elmore with Holly at noon. Kept it easy and felt pretty good. In the evening I ran to Huffman and back. Ran a little later than I wanted, but felt really good. Kept it at recovery pace though.
2,903 miles
Mileage for the week 9/1- 9/7
102 miles
9/7
21 miles
Another amazing sunny fall day!!!!! Ran from Westchester again. Ran an out and back to Earthquake park and then got on chester creek and went to Albrect fields and back. Kept the run easy for the most part, but was cruising. Started at 7:20 pace and progressed down to 5:30 pace for the last mile. The average for all 21 was 6:22 pace. It felt very easy, which is motivating.
9/6
9 miles
Beautiful day today. Love this fall weather. Ran from Westchester Lagoon and did an out and back a little past Earthquake park. Kept it at an easy recovery pace. Felt great.
9/5
17 miles (12 miles w/ 8 @ Tempo (5:24 avg.)am &5pm)
I had a great workout today. I felt strong and it was comfortable. I believe I stayed in Tempo pace because I never extended myself and could have gone longer for sure. Great confidence boost for me!
Easy 5 recovery pace mile to Huffman and back in the rain.
9/4
12 miles (6am/6pm)
Both runs were done at an easy recovery pace. Easy on the treadmill at lunch and to Huffman and back in the rain in the evening. Felt pretty good.
9/3
15 miles
What a day! The sun was out and I felt great! I was going to run easier, but I felt good so I kind of went with it. Started at 7:15 pace, but was down to 6:35 by mile 3. The majority of the run was around 6:15 pace with my last 2 miles 5:45, 5:29. Love runs like this one.
9/2
16 miles (10am w/ 10X100m strides and 6pm)
General Aerobic run today at South during my lunch break and threw some strides in on the track of 100m. Felt really good today.
Nice and easy recovery to Huffman and back after school. Felt good.
9/1
12 miles (6am/6pm)
Ran from Albrecht fields off of elmore with Holly at noon. Kept it easy and felt pretty good. In the evening I ran to Huffman and back. Ran a little later than I wanted, but felt really good. Kept it at recovery pace though.
August 25th- August 31st
Mileage for the Year 2014
2,801 miles
Mileage for the week 8/25- 8/31
104 miles
8/31
20 miles (13 @ MP)- 5:41 avg.
I decided to do today's workout on the treadmill. I just wanted to feel pace and not have to worry about hills and cracks in pavement, etc...
I felt really good today. I do believe it's a little easier on the treadmill, but I was amazed at how I felt. I'm thinking all this mileage is finally paying off. I haven't felt this good during a 100 mile week. Here is the workout:
4 mile warm-up w/ strides
13 @ MP (5:52, 5:46, 5:46, 5:46, 5:46, 5:39, 5:39, 5:39, 5:36, 5:36, 5:36, 5:36, 5:21)
3 mile cool down
8/30
13 miles (8am/5pm)
Ran with Holly in the morning. It was a cool but beautiful and sunny morning! We ran the coastal trail from Westchester Lagoon. Nice and easy with good conversation.
Huffman and back in the afternoon. Felt really good.
8/29
17 miles (12am/5pm)
Had a great run during my lunch hour. I ran it on my treadmill at work. 2 reasons I ran on the treadmill today. #1- I wanted to get this run done and not wait until this evening to run longer. #2.- Its nice to just focus on pace and keeping things easy. My marathon in October will be flat for the most part anyways. I started at 7:30 pace and progressed down to 5:52 pace the last mile.
Easy recovery after work to Huffman and back.
8/28
12 miles (6am/6pm)
Both runs were done at an easy recovery pace. I felt pretty good during both runs too. Ran on the treadmill during lunch and then to Huffman and back after work.
8/27
15 miles
After school, I ran my Boston prep route with elmore extention. After a few easy miles, I did pick it up into the low 6's. Last mile was 5:44. I really think the last 2 weeks of taking it easy, I needed. Hopefully, that was a recharge going into these last 6 weeks.
8/26
15 miles (9am w/ 6 x800m and 6pm)
Took advantage of the nice and sunny day and did my workout on my lunch hour on the South track. I felt kinda tired on the warm-up, but strong during my workout. Here it is:
3 mile warm-up w/ strides
6 x 800m w/ 90 sec rest (2:32, 2:30, 2:30, 2:29, 2:30, 2:26)
3+ mile cool down
Easy recovery pace to Huffman and back in the evening.
8/25
12 miles (6am/6pm)
Both runs were done at an easy recovery pace. During my lunch hour I ran easy on my treadmill at school. In the evening I was able to run with my new friend Holly. Ran from the Albrecht ball fields on the corner of Elmore and Martin Luther King. We ran the bike path on chester creek trail close to East High School before we turned around. Nice to run with company and after raining hard most of the day the sun came out!
2,801 miles
Mileage for the week 8/25- 8/31
104 miles
8/31
20 miles (13 @ MP)- 5:41 avg.
I decided to do today's workout on the treadmill. I just wanted to feel pace and not have to worry about hills and cracks in pavement, etc...
I felt really good today. I do believe it's a little easier on the treadmill, but I was amazed at how I felt. I'm thinking all this mileage is finally paying off. I haven't felt this good during a 100 mile week. Here is the workout:
4 mile warm-up w/ strides
13 @ MP (5:52, 5:46, 5:46, 5:46, 5:46, 5:39, 5:39, 5:39, 5:36, 5:36, 5:36, 5:36, 5:21)
3 mile cool down
8/30
13 miles (8am/5pm)
Ran with Holly in the morning. It was a cool but beautiful and sunny morning! We ran the coastal trail from Westchester Lagoon. Nice and easy with good conversation.
Huffman and back in the afternoon. Felt really good.
8/29
17 miles (12am/5pm)
Had a great run during my lunch hour. I ran it on my treadmill at work. 2 reasons I ran on the treadmill today. #1- I wanted to get this run done and not wait until this evening to run longer. #2.- Its nice to just focus on pace and keeping things easy. My marathon in October will be flat for the most part anyways. I started at 7:30 pace and progressed down to 5:52 pace the last mile.
Easy recovery after work to Huffman and back.
8/28
12 miles (6am/6pm)
Both runs were done at an easy recovery pace. I felt pretty good during both runs too. Ran on the treadmill during lunch and then to Huffman and back after work.
8/27
15 miles
After school, I ran my Boston prep route with elmore extention. After a few easy miles, I did pick it up into the low 6's. Last mile was 5:44. I really think the last 2 weeks of taking it easy, I needed. Hopefully, that was a recharge going into these last 6 weeks.
8/26
15 miles (9am w/ 6 x800m and 6pm)
Took advantage of the nice and sunny day and did my workout on my lunch hour on the South track. I felt kinda tired on the warm-up, but strong during my workout. Here it is:
3 mile warm-up w/ strides
6 x 800m w/ 90 sec rest (2:32, 2:30, 2:30, 2:29, 2:30, 2:26)
3+ mile cool down
Easy recovery pace to Huffman and back in the evening.
8/25
12 miles (6am/6pm)
Both runs were done at an easy recovery pace. During my lunch hour I ran easy on my treadmill at school. In the evening I was able to run with my new friend Holly. Ran from the Albrecht ball fields on the corner of Elmore and Martin Luther King. We ran the bike path on chester creek trail close to East High School before we turned around. Nice to run with company and after raining hard most of the day the sun came out!
August 18th- August 24th
Mileage for the Year 2014
2,697 miles
Mileage for the week 8/18- 8/24
81 miles
8/24
22 miles
Ran my Boston prep route then the Elmore Extention to UAA and back. It was slightly raining when I started, but the temps were great for running. It was definitely fall in the air this morning. I woke up at 6am to eat and I know that helps. Took off out the door by 7:45am. I wasn't going to focus on pace today and just go on feel. Started at 7:30 pace, but by mile 3 I was sub 7 and really averaged 6:30 pace for most of the run which made it real relaxing and enjoyable. My last 2 miles were sub 6 though.
I ended up taking 2 recovery weeks and I'm pretty sure I needed it. 7 weeks to go to the marathon, so hopefully I get in some good training the next 4 weeks.
8/23
10 miles
Ran my south loop at an easy recovery pace as well. Legs feeling much better! I really needed this extra down week.
8/22
8 miles
Easy recovery pace after work today. I finally felt like my legs had some life in them. I ran to Dearmoun and back in the sun!
8/21
6 miles
Man are my legs ever tired. I took it super easy today and my legs just felt dead! I'm not sure what to think? I looked in my log in past training after a half marathon and I usually bounce back a lot faster. I think I'm just gonna keep it easy the rest of this week and try to bounce back. I don't want to jeopardize over training. Another sunny day though on my Huffman and back route.
8/20
15 miles
1st Day of School today with Kids!!!!!! Ran after work and it was a beautiful and sunny day. Nice to get some good weather this time of year. My run however wasn't the greatest. My legs still aren't recovered from Sunday. I started at 7:30 pace and progressed down to 6:30 pace by mile 6 and finished up around 6:15 pace, but my legs just felt heavy! I ran my Boston prep route with Elmore extention. I'm gonna take it easy for the next few days for sure.
8/19
12 miles (7am/5pm)
Both easy recovery pace runs. I can still feel the heaviness in my legs today from Sunday. I did feel much better in the evening run though. Another beautiful and sunny 70 degree day! Suppose to be nice all week.
8/18
8 miles
Easy recovery to Dearmoun and back. Beautiful and sunny out. Need to take advantage of these days, because before I know it, it's gonna get cold and dark:( Kept it easy, but legs were tired from yesterday.
2,697 miles
Mileage for the week 8/18- 8/24
81 miles
8/24
22 miles
Ran my Boston prep route then the Elmore Extention to UAA and back. It was slightly raining when I started, but the temps were great for running. It was definitely fall in the air this morning. I woke up at 6am to eat and I know that helps. Took off out the door by 7:45am. I wasn't going to focus on pace today and just go on feel. Started at 7:30 pace, but by mile 3 I was sub 7 and really averaged 6:30 pace for most of the run which made it real relaxing and enjoyable. My last 2 miles were sub 6 though.
I ended up taking 2 recovery weeks and I'm pretty sure I needed it. 7 weeks to go to the marathon, so hopefully I get in some good training the next 4 weeks.
8/23
10 miles
Ran my south loop at an easy recovery pace as well. Legs feeling much better! I really needed this extra down week.
8/22
8 miles
Easy recovery pace after work today. I finally felt like my legs had some life in them. I ran to Dearmoun and back in the sun!
8/21
6 miles
Man are my legs ever tired. I took it super easy today and my legs just felt dead! I'm not sure what to think? I looked in my log in past training after a half marathon and I usually bounce back a lot faster. I think I'm just gonna keep it easy the rest of this week and try to bounce back. I don't want to jeopardize over training. Another sunny day though on my Huffman and back route.
8/20
15 miles
1st Day of School today with Kids!!!!!! Ran after work and it was a beautiful and sunny day. Nice to get some good weather this time of year. My run however wasn't the greatest. My legs still aren't recovered from Sunday. I started at 7:30 pace and progressed down to 6:30 pace by mile 6 and finished up around 6:15 pace, but my legs just felt heavy! I ran my Boston prep route with Elmore extention. I'm gonna take it easy for the next few days for sure.
8/19
12 miles (7am/5pm)
Both easy recovery pace runs. I can still feel the heaviness in my legs today from Sunday. I did feel much better in the evening run though. Another beautiful and sunny 70 degree day! Suppose to be nice all week.
8/18
8 miles
Easy recovery to Dearmoun and back. Beautiful and sunny out. Need to take advantage of these days, because before I know it, it's gonna get cold and dark:( Kept it easy, but legs were tired from yesterday.
August 11th- August 17th
Mileage for the Year 2014
2,616 miles
Mileage for the week 8/11- 8/17
73 miles
8/17
18 miles (Skinny Raven Half Marathon: 1:13:39)
I had a decent race this morning. I actually felt pretty strong for the first 7-8 miles, but then I did kind of check out mentally and didn't stay strong for whatever reason. I was running solo, but I just didn't feel like going to the next level and hurting a little more. I know I need to get better at that. I've run faster, but I did when I had more workouts under my belt during training. I believe I'm going to cut back just a little in mileage and make sure my workouts are spot on.
Here it is:
2.5 mile warm up with strides
13.1 mile race- 1:13:39
2.5 mile cool down
8/16
4 miles (4 x 20 sec. strides)
Just an easy shakeout run with some strides to get ready to race tomorrow. My legs do feel better than they have all week.
8/15
6 miles
I ran an easy 6 miles after an all day In-service. My legs still felt a little heavy, but after a few miles I did feel better. Kept it easy the entire run.
8/14
11 miles (7am/4pm)
First day back to work at South today. I was able to run 7 pretty easy, but maybe a little to fast for recovery during my lunch hour. I felt okay towards the end. Then in the evening around 7pm I did another 4 miles, but kept that at recovery pace. I didn't feel all that great either. Just heavy legs and tired. I'm sure I'll feel better the next couple of days. All easy running until Sunday.
8/13
12 miles
I decided to run the half marathon course to try to familiarize myself with it. I parked at westchester and headed out. They were paving parts of the bike path, so I had to detour some sections. It was also raining pretty good the whole run. It's basically a gradual uphill the first half and turnaround and gradual downhill the 2nd half. I need to make sure I save something for that 2nd half so I can roll. I'm actually excited to race. I'd like to have a fast time, but just running hard is going to set me up for the big picture, which is my fall marathon.
Kept it pretty easy today. Felt good.
8/12
10 miles ( 5 x 800m @ 5K pace w/ 90 sec rest)
Ran up to Hanshew to do this workout on the track. I actually felt pretty good with the 800s. I just tried to keep it honest and not push the pace. I'm not use to running the VO2max stuff and usually the first session is the hardest for me. Nice to turnover a little bit today.
3 mile warm-up w/ 4 striders
5 x 800m (2:34, 2:33, 2:32, 2:32, 2:30)
3.5 mile cool down
8/11
12 miles (7am/5pm)
Both runs were to Huffman and back at easy recovery pace. I felt surprisingly good, especially after a big week. I'm gonna cut my mileage down this week to recover for my 1/2 marathon on Sunday.
2,616 miles
Mileage for the week 8/11- 8/17
73 miles
8/17
18 miles (Skinny Raven Half Marathon: 1:13:39)
I had a decent race this morning. I actually felt pretty strong for the first 7-8 miles, but then I did kind of check out mentally and didn't stay strong for whatever reason. I was running solo, but I just didn't feel like going to the next level and hurting a little more. I know I need to get better at that. I've run faster, but I did when I had more workouts under my belt during training. I believe I'm going to cut back just a little in mileage and make sure my workouts are spot on.
Here it is:
2.5 mile warm up with strides
13.1 mile race- 1:13:39
2.5 mile cool down
8/16
4 miles (4 x 20 sec. strides)
Just an easy shakeout run with some strides to get ready to race tomorrow. My legs do feel better than they have all week.
8/15
6 miles
I ran an easy 6 miles after an all day In-service. My legs still felt a little heavy, but after a few miles I did feel better. Kept it easy the entire run.
8/14
11 miles (7am/4pm)
First day back to work at South today. I was able to run 7 pretty easy, but maybe a little to fast for recovery during my lunch hour. I felt okay towards the end. Then in the evening around 7pm I did another 4 miles, but kept that at recovery pace. I didn't feel all that great either. Just heavy legs and tired. I'm sure I'll feel better the next couple of days. All easy running until Sunday.
8/13
12 miles
I decided to run the half marathon course to try to familiarize myself with it. I parked at westchester and headed out. They were paving parts of the bike path, so I had to detour some sections. It was also raining pretty good the whole run. It's basically a gradual uphill the first half and turnaround and gradual downhill the 2nd half. I need to make sure I save something for that 2nd half so I can roll. I'm actually excited to race. I'd like to have a fast time, but just running hard is going to set me up for the big picture, which is my fall marathon.
Kept it pretty easy today. Felt good.
8/12
10 miles ( 5 x 800m @ 5K pace w/ 90 sec rest)
Ran up to Hanshew to do this workout on the track. I actually felt pretty good with the 800s. I just tried to keep it honest and not push the pace. I'm not use to running the VO2max stuff and usually the first session is the hardest for me. Nice to turnover a little bit today.
3 mile warm-up w/ 4 striders
5 x 800m (2:34, 2:33, 2:32, 2:32, 2:30)
3.5 mile cool down
8/11
12 miles (7am/5pm)
Both runs were to Huffman and back at easy recovery pace. I felt surprisingly good, especially after a big week. I'm gonna cut my mileage down this week to recover for my 1/2 marathon on Sunday.
August 4th- August 10th
Mileage for the Year 2014
2,543 miles
Mileage for the week 8/4- 8/10
113 miles
8/10
21 miles
Another great run this morning. I wanted to take it easy and I think I did a pretty good job with that. Started off at 7:30pace and warmed up to sub 7 by mile 3. Ran my Boston prep route and elmore extention to UAA. Most of my mile were around 6:20 pace and ran a couple sub 6 miles at the end. Felt really good and another great week of training.
8/9
8 miles
Easy Recovery pace to Dearmoun and back. Sad to say, but I'm loving these cooler temps. Legs felt a little tired, but overall I felt pretty good today.
8/8
19 miles (13am/6pm)
Ran my boston prep route this morning. I was gonna take it real easy, but I felt so good! First couple were easy, but by mile 3 I was already at 6:40 pace and I probably ran the last 6-7 miles at sub 5:55 pace while holding back. Very positive run and maybe the weather played into too. It was cool and cloudy and felt like fall a little.
Super easy recovery pace to Huffman and back in the evening. Felt good.
8/7
14 miles (8am/6pm)
Ran from Studio 49 this morning. I started out really easy and I was over 8 minutes at the first mile. Kept the entire run really easy.
Real easy to Huffman and back in the evening. Legs were tired, but that's expected.
8/6
20 miles (15am/5pm)
I was able to get a little breakfast (toast w/peanut butter and jelly) before my run this morning. Ran my Boston prep route with Elmore. Started at 7:30 pace and felt a little tired and heavy legs. I started to feel better around mile 4. I eventually progressed down to 6:15 pace for the remainder of run and ran a 5:23 last mile. I was feeling really good.
Ran to Huffman and back at recovery pace after a long day of work. I was tired physically and mentally. Got it done though.
8/5
16 miles (10am/6pm)
Ran before work this morning and my legs felt tired and heavy. No pop at all. I ran my south loop with a little extra.
Ran home from skinny mini at recovery pace. Legs felt tired and heavy again. Need to recover tonight and get some quality sleep!
8/4
15 miles (9am/6pm)
Both runs were at easy recovery pace. I felt pretty good too. In the morning I took off from studio 49 and took the trail all the way to Elmore. I really like that trail alongside the river. In the evening I did my standard Huffman and back. Both runs were done in the light rain.
2,543 miles
Mileage for the week 8/4- 8/10
113 miles
8/10
21 miles
Another great run this morning. I wanted to take it easy and I think I did a pretty good job with that. Started off at 7:30pace and warmed up to sub 7 by mile 3. Ran my Boston prep route and elmore extention to UAA. Most of my mile were around 6:20 pace and ran a couple sub 6 miles at the end. Felt really good and another great week of training.
8/9
8 miles
Easy Recovery pace to Dearmoun and back. Sad to say, but I'm loving these cooler temps. Legs felt a little tired, but overall I felt pretty good today.
8/8
19 miles (13am/6pm)
Ran my boston prep route this morning. I was gonna take it real easy, but I felt so good! First couple were easy, but by mile 3 I was already at 6:40 pace and I probably ran the last 6-7 miles at sub 5:55 pace while holding back. Very positive run and maybe the weather played into too. It was cool and cloudy and felt like fall a little.
Super easy recovery pace to Huffman and back in the evening. Felt good.
8/7
14 miles (8am/6pm)
Ran from Studio 49 this morning. I started out really easy and I was over 8 minutes at the first mile. Kept the entire run really easy.
Real easy to Huffman and back in the evening. Legs were tired, but that's expected.
8/6
20 miles (15am/5pm)
I was able to get a little breakfast (toast w/peanut butter and jelly) before my run this morning. Ran my Boston prep route with Elmore. Started at 7:30 pace and felt a little tired and heavy legs. I started to feel better around mile 4. I eventually progressed down to 6:15 pace for the remainder of run and ran a 5:23 last mile. I was feeling really good.
Ran to Huffman and back at recovery pace after a long day of work. I was tired physically and mentally. Got it done though.
8/5
16 miles (10am/6pm)
Ran before work this morning and my legs felt tired and heavy. No pop at all. I ran my south loop with a little extra.
Ran home from skinny mini at recovery pace. Legs felt tired and heavy again. Need to recover tonight and get some quality sleep!
8/4
15 miles (9am/6pm)
Both runs were at easy recovery pace. I felt pretty good too. In the morning I took off from studio 49 and took the trail all the way to Elmore. I really like that trail alongside the river. In the evening I did my standard Huffman and back. Both runs were done in the light rain.
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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