Mileage for the Year 2015
3,337 miles
Mileage for the week 11/30- 12/6
51 miles
12/6
8 miles
Nice to get outside and run again. Just ran from the house, but the sun was out and I felt pretty darn good. Kept is easy and focused on not going faster then 7 min pace. 1 more week of running until I officially begin training for Boston.
12/5
14 miles
Ran the totem from the post office and extended some on the coastal trai/northern lights to get a longer run. I wanted to run a little longer today, so I could watch the Vikings at 9am tomorrow. I felt really good and the sun was out. Loved it.
12/4
6 miles
An easy 6 miler before our dual meet w/ Service 7:40 down to 6:49. Felt good.
12/3
7 miles
Easy recovery pace in garage treadmill. Felt good.
12/2
10 miles
Ran the totem and I felt really good. Kept it General Aerobic.
12/1
6 miles
Easy 7 on the treadmill at home. Felt ok.
11/30
Off
Got in a car accident right before I was going to go running. 2 cars hit each other and 1 slid into me unfortunately. I feel okay, my neck is a little stiff.
November 23rd- November 29th
Mileage for the Year 2015
3,286 miles
Mileage for the week 11/23- 11/29
54 miles
11/29
Off
I did run an easy hike up Falls creek though, but no running.
11/28
13 miles
Ran the totem route from the Post office with some extra. Felt pretty good and ran a 5:53 last mile.
11/27
8 miles
Ran on treadmill at the AK club. Kept it easy and ran from 7:40 pace to 6:50 pace.
11/26
10 miles
Real nice out just wearing a long sleeve shirt. A little slick ice in spots. Started at 7:30 pace and progressed down to 6:23 last mile. Ran my South Loop.
11/25
6 miles
An easy pace run before the wrestling dual meet.
11/24
9 miles
General Aerobic from 7:40-6:40 pace. Felt great and no pain at all in hips today. Weird. All the nice snow we got over the weekend has turned to Ice with the warm 40 degree temps.
11/23
8 miles
Ran outside to Dearmoun and back. After a few days of running I'm not sure why my hips were hurting. Felt a little better after I warmed up. Good to be outside though.
3,286 miles
Mileage for the week 11/23- 11/29
54 miles
11/29
Off
I did run an easy hike up Falls creek though, but no running.
11/28
13 miles
Ran the totem route from the Post office with some extra. Felt pretty good and ran a 5:53 last mile.
11/27
8 miles
Ran on treadmill at the AK club. Kept it easy and ran from 7:40 pace to 6:50 pace.
11/26
10 miles
Real nice out just wearing a long sleeve shirt. A little slick ice in spots. Started at 7:30 pace and progressed down to 6:23 last mile. Ran my South Loop.
11/25
6 miles
An easy pace run before the wrestling dual meet.
11/24
9 miles
General Aerobic from 7:40-6:40 pace. Felt great and no pain at all in hips today. Weird. All the nice snow we got over the weekend has turned to Ice with the warm 40 degree temps.
11/23
8 miles
Ran outside to Dearmoun and back. After a few days of running I'm not sure why my hips were hurting. Felt a little better after I warmed up. Good to be outside though.
November 16th- November 22nd
Mileage for the Year 2015
3,232 miles
Mileage for the week 11/16- 11/22
36 miles
11/22
Off- Exhausted from wrestling and little sleep.
11/21
Off- Wrestling "Lancer Smith Champs"
11/20
Off- Wrestling
11/19
8.5 miles
Easy progression from 7:40 pace to 6:22 pace. Felt good.
11/18
11 miles (4 miles tempo, 3 min active recovery, 3 miles tempo)
About 1 degree outside, suppose to warm up tomorrow. Good workout today at the AK club. Lots of sweat though.
3 mile warm-up w/ strides
4 mile tempo (5:39 down to 5:36)
3 minute recovery at 7:30 pace
3 mile tempo (5:36 down to 5:30)
1 mile cool down
11/17
9 miles
General Aerobic at the AK club. Started at 7:30 pace and progressed down to 6:40ish for half the run. I felt really good.
11/16
7 miles
Easy recovery at the AK Club. Felt good. 1 above today outside and I just wanted to take it easy.
3,232 miles
Mileage for the week 11/16- 11/22
36 miles
11/22
Off- Exhausted from wrestling and little sleep.
11/21
Off- Wrestling "Lancer Smith Champs"
11/20
Off- Wrestling
11/19
8.5 miles
Easy progression from 7:40 pace to 6:22 pace. Felt good.
11/18
11 miles (4 miles tempo, 3 min active recovery, 3 miles tempo)
About 1 degree outside, suppose to warm up tomorrow. Good workout today at the AK club. Lots of sweat though.
3 mile warm-up w/ strides
4 mile tempo (5:39 down to 5:36)
3 minute recovery at 7:30 pace
3 mile tempo (5:36 down to 5:30)
1 mile cool down
11/17
9 miles
General Aerobic at the AK club. Started at 7:30 pace and progressed down to 6:40ish for half the run. I felt really good.
11/16
7 miles
Easy recovery at the AK Club. Felt good. 1 above today outside and I just wanted to take it easy.
November 9th- November 15th
Mileage for the Year 2015
3,196 miles
Mileage for the week 11/9- 11/15
60 miles
11/15
13 miles
Ran my Boston prep route and it was cold. My iphone also died after 5 miles due to the cold. I felt pretty good, but my hips either hurt from the downhill or cold. Another decent week.
11/14
6 miles
Another easy recovery after wrestling tournament. Ran on my treadmill at home for 1st time since over a year ago.
11/13
6 miles
Easy recovery pace before dualing Wasilla at Dimond tonight.
11/12
8.5 miles
Progressive run at the AK club before our dual meet out in Chugiak. Started at 7:30 pace and progressed down to 6:30 pace. Felt great.
11/11
10 miles (2 x 3 mile Tempo w/ 400m jog recovery between sets)
Had a good tempo workout today. It was all comfortable. Gets warm at the AK club though.
3 mile warm-up w/strides
3 mile tempo (5:42 avg)
400 meter job (2:00 min)
3 mile tempo (5:39 avg)
1 mile cool down
11/10
8.5 miles
Ran to Dearmoun and back. Felt good to be outside. Legs felt a little tired the first 3-4 miles, but felt better as I went. Ice bugs for sure today.
11/9
7 miles
Easy recovery at the AK club. Felt good.
3,196 miles
Mileage for the week 11/9- 11/15
60 miles
11/15
13 miles
Ran my Boston prep route and it was cold. My iphone also died after 5 miles due to the cold. I felt pretty good, but my hips either hurt from the downhill or cold. Another decent week.
11/14
6 miles
Another easy recovery after wrestling tournament. Ran on my treadmill at home for 1st time since over a year ago.
11/13
6 miles
Easy recovery pace before dualing Wasilla at Dimond tonight.
11/12
8.5 miles
Progressive run at the AK club before our dual meet out in Chugiak. Started at 7:30 pace and progressed down to 6:30 pace. Felt great.
11/11
10 miles (2 x 3 mile Tempo w/ 400m jog recovery between sets)
Had a good tempo workout today. It was all comfortable. Gets warm at the AK club though.
3 mile warm-up w/strides
3 mile tempo (5:42 avg)
400 meter job (2:00 min)
3 mile tempo (5:39 avg)
1 mile cool down
11/10
8.5 miles
Ran to Dearmoun and back. Felt good to be outside. Legs felt a little tired the first 3-4 miles, but felt better as I went. Ice bugs for sure today.
11/9
7 miles
Easy recovery at the AK club. Felt good.
November 2nd- November 8th
Mileage for the Year 2015
3,136 miles
Mileage for the week 11/2- 11/8
62 miles
11/8
13.5 miles
Great group run today. Anna Dalton, TJ, Ryan Cox, Jacob Kirk, Corbyn Jahn, Dylan Petersen, Jake Moe, Tony Tomisch. Ran from Gooselake to the Hillside trails. Felt good, but a little tired toward the end. Great week of running.
11/7
9.5 miles (10 x 20 sec strides)
Ran on the coastal trail from Westchester and it was beautiful out. A little slick, but ok. Started at 7:15 pace and progressed down to 6:10 pace. I was keeping it pretty easy, but running faster then I thought. Felt good.
11/6
6 miles
Long day. I was suppose to go to Fairbanks for the North Pole tournament, but weather kept us in Anchorage. After work I did run to Huffman and back. Wore Ice bugs, but I probably shouldn't have because there wasn't much ice. Kept it pretty easy, but felt good.
11/5
9 miles
I wanted to run outside and I probably should've of. It was windy and getting dark, so I just opted for the treadmill at the AK club. Got so sweaty..... Started at 7:30 pace and progressed to 6:22 pace. Felt awesome!!!
11/4
8 miles (4 @ Tempo)
First workout in a long time........ I felt really good and I kept it on the easier side of tempo. Ran at the AK club. Tempo pace was 5:44avg.
11/3
8 miles
Ran in the Ice bugs this evening. Ran to Dearmoun and back. Felt so good running in the fresh cold air. Felt good too. Started at 7:30 pace and progressed down to 6:40 pace outside in the snow with winter gear on.
11/2
7.5 miles
Nice and easy at the AK club. Snowed last night and slick conditions outside.
3,136 miles
Mileage for the week 11/2- 11/8
62 miles
11/8
13.5 miles
Great group run today. Anna Dalton, TJ, Ryan Cox, Jacob Kirk, Corbyn Jahn, Dylan Petersen, Jake Moe, Tony Tomisch. Ran from Gooselake to the Hillside trails. Felt good, but a little tired toward the end. Great week of running.
11/7
9.5 miles (10 x 20 sec strides)
Ran on the coastal trail from Westchester and it was beautiful out. A little slick, but ok. Started at 7:15 pace and progressed down to 6:10 pace. I was keeping it pretty easy, but running faster then I thought. Felt good.
11/6
6 miles
Long day. I was suppose to go to Fairbanks for the North Pole tournament, but weather kept us in Anchorage. After work I did run to Huffman and back. Wore Ice bugs, but I probably shouldn't have because there wasn't much ice. Kept it pretty easy, but felt good.
11/5
9 miles
I wanted to run outside and I probably should've of. It was windy and getting dark, so I just opted for the treadmill at the AK club. Got so sweaty..... Started at 7:30 pace and progressed to 6:22 pace. Felt awesome!!!
11/4
8 miles (4 @ Tempo)
First workout in a long time........ I felt really good and I kept it on the easier side of tempo. Ran at the AK club. Tempo pace was 5:44avg.
11/3
8 miles
Ran in the Ice bugs this evening. Ran to Dearmoun and back. Felt so good running in the fresh cold air. Felt good too. Started at 7:30 pace and progressed down to 6:40 pace outside in the snow with winter gear on.
11/2
7.5 miles
Nice and easy at the AK club. Snowed last night and slick conditions outside.
October 26th- November 1st
Mileage for the Year 2015
3,074 miles
Mileage for the week 10/26- 11/1
40 miles
11/1
10 miles
Ran the South Loop with some extra. Kept it pretty easy and I felt good. Having 2 days off helped I'm sure. 6:50 average.
10/31
Off- South Wrestling duals
10/30
Off- South Wrestling duals
10/29
9 miles
Ran to Dearmoun and back with extra. Started at 7:22 pace and progressed down to a 5:56 mile.
10/28
6 miles
Easy pace at the AK club before our Dual meet tonight.
10/27
8 miles (8 x 20sec strides)
Ran to Dearmoun and back. General Aerobic pace with strides at the end.
10/26
6 miles
Easy from the AK club. Kept it easy.
3,074 miles
Mileage for the week 10/26- 11/1
40 miles
11/1
10 miles
Ran the South Loop with some extra. Kept it pretty easy and I felt good. Having 2 days off helped I'm sure. 6:50 average.
10/31
Off- South Wrestling duals
10/30
Off- South Wrestling duals
10/29
9 miles
Ran to Dearmoun and back with extra. Started at 7:22 pace and progressed down to a 5:56 mile.
10/28
6 miles
Easy pace at the AK club before our Dual meet tonight.
10/27
8 miles (8 x 20sec strides)
Ran to Dearmoun and back. General Aerobic pace with strides at the end.
10/26
6 miles
Easy from the AK club. Kept it easy.
October 19th- October 25th
Mileage for the Year 2015
3,035 miles
Mileage for the year 10/19- 10/25
44 miles
10/25
10 miles
Had a real good run today on my south loop. Started at 7:10 pace and progressed down to a 5:46 last mile. Felt good.
10/24
6 miles
Easy at the AK club
10/23
8 miles
Ran for about 70 minutes on single track at Kincaid. Great day for running and fun to be on trails. I was tired.
10/22
6 miles
Easy recovery at the AK club before the dual meet tonight
10/21
Off
Conferences today and no time to do anything.
10/20
8 miles w/ 8 x 20 sec strides
Ran to Dearmoun and back and threw in some strides. Felt good and still ran in shorts.
10/19
6 miles
Nice and easy at the AK club after a massage.
3,035 miles
Mileage for the year 10/19- 10/25
44 miles
10/25
10 miles
Had a real good run today on my south loop. Started at 7:10 pace and progressed down to a 5:46 last mile. Felt good.
10/24
6 miles
Easy at the AK club
10/23
8 miles
Ran for about 70 minutes on single track at Kincaid. Great day for running and fun to be on trails. I was tired.
10/22
6 miles
Easy recovery at the AK club before the dual meet tonight
10/21
Off
Conferences today and no time to do anything.
10/20
8 miles w/ 8 x 20 sec strides
Ran to Dearmoun and back and threw in some strides. Felt good and still ran in shorts.
10/19
6 miles
Nice and easy at the AK club after a massage.
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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