Mileage for the Year 2012
1,919 miles
Mileage for the week 6/25- 7/1
92 miles
7/1
20 miles
Temps were great outside for the run. 63-65 degrees. My legs were tired from the beginning. I felt okay for the first 3/4 of the run. I struggled though from mile 17-20. I'm sure not drinking any water didn't help. Averaged about 6:46 for the entire run. Not the greatest, but I'll take it.
6/30
13 miles (7am/6pm)
Both runs today were super easy recovery pace to Huffman and back. In the morning I added a few striders too. Beautiful day outside and I feel a little bit better. Still have some congestion though.
6/29
17 miles (12am/5pm)
I ran my Boston prep route today. I tell ya the temps in Alaska are so ideal for running in the summer compared to some other states. Felt pretty good running. Coughed a little, but less than yesterday. Hope to get rest this week.
Easy recovery pace in the pm.
6/28
6 miles
I flew back from Salt Lake City this morning. Very tired and took a nap in the afternoon. Was able to manage an easy 6 miler in the evening. Still fighting this stupid cold and it's annoying!!!
6/27
13 miles
I was up a lot last night coughing. Getting really tired of being sick and run down. I had a good run this morning though. Same trail as the last couple of days. A little cooler this morning which made things feel real good. I felt pretty strong running except for the coughing I did during the run. Hopefully I'll get rested up and healthy when I get back home in Alaska.
6/26
12 miles (6am/6pm)
Same trails as yesterday. Felt really tired in the morning and legs kinda dead. Felt better in afternoon. Easy on both runs.
6/25
11 miles
I found an awesome paved running path today in Orem, Utah. I believe it's called the Provo River Parkway trails. It's starts down by the base of the mountains and has some spectacular views and waterfalls on the route. Plus, I don't have to deal with traffic. It's only a 3.5 mile car ride to the start.
I felt a lot better today despite running at 1pm when it was probably 90+ degrees out. I brought a water bottle and sipped on it during the run. Went out pretty easy for 5.5 miles and then picked it up the 2nd half running about 6:15 pace.
June 18th- June 24th
Mileage for the Year 2012
1,827 miles
Mileage for the week 6/18- 6/24
30 miles- sick
6/24
8 miles
Woke up early to run before leaving pocatello. Was going to try and hit a 10-12 mile run. The first 3 miles are bascially all up hill with some steep sections. I tried to take it easy, but was struggling. Death march the last couple miles. When I got to hotel I was dead. Legs felt a 1000 pounds too. Discouraging run. Can tell I'm still sick. Congested and couging a lot now.
6/23
7 miles
Felt better today then yesterday. Took it easy on the way out and pick it up a little bit on the way back. Was happy to actually run today.
6/22
5 miles
Felt a little better and decided to just take a super easy 5 miler. It wasn't pretty.
6/21
Sick
6/20
Sick
Couldn't move all day.
6/19
Sick
Woke up not feeling very well. So decided to wait until after wrestling tournament today to run. Only got worse throughout the day and before I knew it I think I had the flu. Over night I would violently shake from being cold and then wake up in a puddle of sweat and be overheating. This went on for almost 48 hrs. 2nd time in 3 months. Not sure what to think, but it definetly sucks!!!!
6/18
10 miles (6am/4pm)- recovery
Kept it super easy at 6am before the wrestling tournament. Legs tired but felt good. Another super easy 4 miles in the afternoon.
1,827 miles
Mileage for the week 6/18- 6/24
30 miles- sick
6/24
8 miles
Woke up early to run before leaving pocatello. Was going to try and hit a 10-12 mile run. The first 3 miles are bascially all up hill with some steep sections. I tried to take it easy, but was struggling. Death march the last couple miles. When I got to hotel I was dead. Legs felt a 1000 pounds too. Discouraging run. Can tell I'm still sick. Congested and couging a lot now.
6/23
7 miles
Felt better today then yesterday. Took it easy on the way out and pick it up a little bit on the way back. Was happy to actually run today.
6/22
5 miles
Felt a little better and decided to just take a super easy 5 miler. It wasn't pretty.
6/21
Sick
6/20
Sick
Couldn't move all day.
6/19
Sick
Woke up not feeling very well. So decided to wait until after wrestling tournament today to run. Only got worse throughout the day and before I knew it I think I had the flu. Over night I would violently shake from being cold and then wake up in a puddle of sweat and be overheating. This went on for almost 48 hrs. 2nd time in 3 months. Not sure what to think, but it definetly sucks!!!!
6/18
10 miles (6am/4pm)- recovery
Kept it super easy at 6am before the wrestling tournament. Legs tired but felt good. Another super easy 4 miles in the afternoon.
June 11th- June 17th
Mileage for the Year 2012
1,797 miles
Mileage for the week 6/11- 6/17
90 miles
6/17
18 miles
I felt okay today. It was definetly hot out and I wish I could've carried more water. I ran 2 hilly loops that were 8 miles each and then just did a short out and back. The first 3 miles were gradually up hill with a couple of steep uphill sections. Took it pretty easy on the 1st loop. I was able to stash a gu and a 16oz. bottle of water at my hotel to take after my 1st loop. I picked up the pace a little on the 2nd loop. I lost a lot of water on the run and minerals. Lots of salt on my skin when I was finished. Nice to get it done though. Took an ice bath afterwards too. Solid week of training. Gonna take a slight cut back week coming up. Gonna be busy coaching wrestling too at Western Regionals.
6/16
6 miles
Felt okay. First run in the 80's. Nice to run in the sun though.
6/15
12 miles
Caught the red eye to Salt Lake City and then drove up to Pocatello, ID. Took about a 1 hr. nap and then headed out to get my run done. I felt okay. I was just tired from lack of sleep. I forget how hilly it is around here plus I'm above 4,400 ft. in elevation.
6/14
12 miles (8am/4pm)
Nice and easy from chugiak H.S. this morning. Legs felt really tired and I was pretty sore at first. After I warmed up I was good. Kept it real easy the entire run to recover. After camp I ran an easy 4 miles on the treadmill. I head to Idaho and Utah tonight for the next 13 days. Gonna get a little elevation training in the heat.
6/13
15 miles
Ran my Boston prep route and extension on Elmore. I felt really good. Progressed from 7:30 pace to low 6 min. pace. I ran my last mile in 5:45.
6/12
14 miles (10 miles w/ 5 @ Tempo in the am/ 4pm)
Raining pretty good and since I was doing a workout I decided to just do it on my treadmill. Very warm in my garage though. Progressive tempo. I always do these workouts better when I slowly work into tempo pace. I felt great though.
3 mile warm-up w/ strides
5 miles @ Tempo (5:42, 5:39, 5:36, 5:33, 5:27)
2 mile cool-down
Nice and easy 4 recovery miles after camp.
6/11
13 miles (7am/6pm)
Recovery pace miles. Felt good on both runs. Ran to Huffman and back after camp.
1,797 miles
Mileage for the week 6/11- 6/17
90 miles
6/17
18 miles
I felt okay today. It was definetly hot out and I wish I could've carried more water. I ran 2 hilly loops that were 8 miles each and then just did a short out and back. The first 3 miles were gradually up hill with a couple of steep uphill sections. Took it pretty easy on the 1st loop. I was able to stash a gu and a 16oz. bottle of water at my hotel to take after my 1st loop. I picked up the pace a little on the 2nd loop. I lost a lot of water on the run and minerals. Lots of salt on my skin when I was finished. Nice to get it done though. Took an ice bath afterwards too. Solid week of training. Gonna take a slight cut back week coming up. Gonna be busy coaching wrestling too at Western Regionals.
6/16
6 miles
Felt okay. First run in the 80's. Nice to run in the sun though.
6/15
12 miles
Caught the red eye to Salt Lake City and then drove up to Pocatello, ID. Took about a 1 hr. nap and then headed out to get my run done. I felt okay. I was just tired from lack of sleep. I forget how hilly it is around here plus I'm above 4,400 ft. in elevation.
6/14
12 miles (8am/4pm)
Nice and easy from chugiak H.S. this morning. Legs felt really tired and I was pretty sore at first. After I warmed up I was good. Kept it real easy the entire run to recover. After camp I ran an easy 4 miles on the treadmill. I head to Idaho and Utah tonight for the next 13 days. Gonna get a little elevation training in the heat.
6/13
15 miles
Ran my Boston prep route and extension on Elmore. I felt really good. Progressed from 7:30 pace to low 6 min. pace. I ran my last mile in 5:45.
6/12
14 miles (10 miles w/ 5 @ Tempo in the am/ 4pm)
Raining pretty good and since I was doing a workout I decided to just do it on my treadmill. Very warm in my garage though. Progressive tempo. I always do these workouts better when I slowly work into tempo pace. I felt great though.
3 mile warm-up w/ strides
5 miles @ Tempo (5:42, 5:39, 5:36, 5:33, 5:27)
2 mile cool-down
Nice and easy 4 recovery miles after camp.
6/11
13 miles (7am/6pm)
Recovery pace miles. Felt good on both runs. Ran to Huffman and back after camp.
June 4th- June 10th
Mileage for the Year 2012
1,707
Mileage for the week 6/4- 6/10
91 miles
6/10
20 miles
I had a great run today. Started at 7:20 pace and progressed down to 5:57 pace towards the end. I believe the average for the entire run was 6:35 pace. I felt really strong the last 8-10 miles. First 20 miler since I began my taper for Boston.
6/9
12 miles (8am/4pm)
Easy run in the morning at Chugiak. Did a few drills after on the field turf barefoot. Felt good. Easy 4 in the afternoon after camp.
6/8
12 miles- medium distance
I ran from Chugiak H.S. down toward the inlet by the birchwood shooting range and back. I felt really good today. Took it easy on the way down and good effort on the way back.
6/7
11 miles (7am/4pm)
Ran nice and easy from camp today in Chugiak. Felt good, but was experiencing a little pain in my right quad. Hurt more on the downhills. Ran another easy 4 miles after camp on the level treadmill and it felt fine. Took an ice bath afterwards too. Hope it goes away soon.
6/6
12 miles- medium distance
Today was the first day of wrestling camp. Due to registration and logistics I couldn't get out and run during the day. I had to wait until 5:30p to start and it was pouring outside. I was tired and not in a good mood. Sucked it up and ran on the treadmill though. Started at 7:30 pace and progressed down to 5:56 at the end. Didn't really feel that hot the 1st half. Felt kinda vertigo. Probably because I didn't eat since 11am, plus it was hot in the garage!!! Sucked it up and got it done though. National Running Day too.
6/5
12 miles (7am/5pm)
Again both runs at recovery pace. Legs felt really good today. Nice and sunny out too on my second run in the evening. Team Alaska wrestling camp begins tomorrow. Gotta do my best to get my workouts in.
6/4
12 miles (6am/6pm)
Both runs were at easy super easy recovery pace. Took an ice bath today too and did some eccentric calf raises. Felt good, but legs tired.
1,707
Mileage for the week 6/4- 6/10
91 miles
6/10
20 miles
I had a great run today. Started at 7:20 pace and progressed down to 5:57 pace towards the end. I believe the average for the entire run was 6:35 pace. I felt really strong the last 8-10 miles. First 20 miler since I began my taper for Boston.
6/9
12 miles (8am/4pm)
Easy run in the morning at Chugiak. Did a few drills after on the field turf barefoot. Felt good. Easy 4 in the afternoon after camp.
6/8
12 miles- medium distance
I ran from Chugiak H.S. down toward the inlet by the birchwood shooting range and back. I felt really good today. Took it easy on the way down and good effort on the way back.
6/7
11 miles (7am/4pm)
Ran nice and easy from camp today in Chugiak. Felt good, but was experiencing a little pain in my right quad. Hurt more on the downhills. Ran another easy 4 miles after camp on the level treadmill and it felt fine. Took an ice bath afterwards too. Hope it goes away soon.
6/6
12 miles- medium distance
Today was the first day of wrestling camp. Due to registration and logistics I couldn't get out and run during the day. I had to wait until 5:30p to start and it was pouring outside. I was tired and not in a good mood. Sucked it up and ran on the treadmill though. Started at 7:30 pace and progressed down to 5:56 at the end. Didn't really feel that hot the 1st half. Felt kinda vertigo. Probably because I didn't eat since 11am, plus it was hot in the garage!!! Sucked it up and got it done though. National Running Day too.
6/5
12 miles (7am/5pm)
Again both runs at recovery pace. Legs felt really good today. Nice and sunny out too on my second run in the evening. Team Alaska wrestling camp begins tomorrow. Gotta do my best to get my workouts in.
6/4
12 miles (6am/6pm)
Both runs were at easy super easy recovery pace. Took an ice bath today too and did some eccentric calf raises. Felt good, but legs tired.
May 28th- June 3rd
Mileage for the Year 2012
1,616 miles
Mileage for the week 5/28- 6/3
87 miles
6/3
17 miles
Ran my boston route and added on to Tudor and back on Elmore extention. My legs did feel pretty tired, but seemed to feel better after 8-9 miles. I had another good week of training. Hope to get some good mileage the next few weeks!
6/2
6 miles- recovery
Nice and easy to huffman and back. Felt good.
6/1
15 miles (4am/11pm) Twilight 12K- 41:16 5th place
I ran an easy 4 miles in the morning to shake out the legs a little. Then ran the twilight 12K at 7pm. Great race. One of my favorites in Alaska.
2+ mile warm-up w/ strides
12K (7.6m)- 41:16
1 mile cool down
Felt pretty good throughout the race. 1st mile was a little fast, but just tried to relax throughout the race. I was able to pass a couple runners that took it out too fast around the 5 mile mark. It was also a PR for me on this course. Averaged 5:32 pace.
2012- 41:16
2011- DNR
2010- 41:28
2009- 41:46
2008- 41:44
5/31
12 miles (6am/6pm)
Kept both runs easy again today to rest up for the 12K race tomorrow night. Legs are feeling pretty good.
5/30
12 miles (6am/6pm w/ 6x100m striders)
Both runs were recovery pace, but I threw in some striders in my afternoon run. Legs feeling a little tired, but once they are warmed up I feel a lot better. Couple of easy runs tomorrow too before the 12K on Friday night.
5/29
17 miles (13am/4pm)
Ran my boston prep route this morning. A little chilly out with the wind. I felt pretty good today. Started at 7:15 pace and progressed down to 6:05 pace the last few miles. Good effort.
An easy 4 miles in the afternoon while I dropped my son off at wrestling practice. Ran on the chester creek system.
5/28
8 miles- recovery
Beautiful sunny morning. Kept it easy. Ran to Dearmoun and back.
1,616 miles
Mileage for the week 5/28- 6/3
87 miles
6/3
17 miles
Ran my boston route and added on to Tudor and back on Elmore extention. My legs did feel pretty tired, but seemed to feel better after 8-9 miles. I had another good week of training. Hope to get some good mileage the next few weeks!
6/2
6 miles- recovery
Nice and easy to huffman and back. Felt good.
6/1
15 miles (4am/11pm) Twilight 12K- 41:16 5th place
I ran an easy 4 miles in the morning to shake out the legs a little. Then ran the twilight 12K at 7pm. Great race. One of my favorites in Alaska.
2+ mile warm-up w/ strides
12K (7.6m)- 41:16
1 mile cool down
Felt pretty good throughout the race. 1st mile was a little fast, but just tried to relax throughout the race. I was able to pass a couple runners that took it out too fast around the 5 mile mark. It was also a PR for me on this course. Averaged 5:32 pace.
2012- 41:16
2011- DNR
2010- 41:28
2009- 41:46
2008- 41:44
5/31
12 miles (6am/6pm)
Kept both runs easy again today to rest up for the 12K race tomorrow night. Legs are feeling pretty good.
5/30
12 miles (6am/6pm w/ 6x100m striders)
Both runs were recovery pace, but I threw in some striders in my afternoon run. Legs feeling a little tired, but once they are warmed up I feel a lot better. Couple of easy runs tomorrow too before the 12K on Friday night.
5/29
17 miles (13am/4pm)
Ran my boston prep route this morning. A little chilly out with the wind. I felt pretty good today. Started at 7:15 pace and progressed down to 6:05 pace the last few miles. Good effort.
An easy 4 miles in the afternoon while I dropped my son off at wrestling practice. Ran on the chester creek system.
5/28
8 miles- recovery
Beautiful sunny morning. Kept it easy. Ran to Dearmoun and back.
May 21st- May 27th
Mileage for the Year 2012
1,529 miles
Mileage for the week 5/21- 5/27
78 miles
5/27
11 miles (7am/4pm)
Both easy recovery runs. I actually felt pretty good despite running a 1/2 marathon yesterday. Getting motivated for the summer running training.
5/26
17 miles (Trent/Waldron Half-Marathon- 1:15:24)
2 mile warm-up
13.1 mile race- 1:15:24 (3rd place)
2 mile cool down
Race went okay. I kinda expected that I wasn't in the best shape. I've been running since boston, but no real workouts and I'm just getting my mileage up a little so my legs were tired all week. I treated it more like a good hard effort, but not all out. Happy that I finished strong. I need to absorb this workout and keep things going.
5/25
6 miles- recovery
Huffman and back and kept it easy. Legs feel tired and my hips tight though. Gotta make sure to warm-up for tomorrow's half.
5/24
10 miles (6am/4pm)
Both runs were easy recovery pace. Ran on treadmill in the morning and then on chester creek in the afternoon.
5/23
12 miles
Ran my boston prep route. Averaged about 6:38 pace. My heart rate was a little high and I felt pretty tired in the legs too. Gonna take it easy the next couple days before the 1/2 on saturday.
5/22
10 miles (4 @ Tempo)
Went up to the Hanshew track today to run my tempo miles.
4 mile warm up w/ 4 striders
4 miles @ Tempo (5:33, 5:36, 5:36, 5:31)
2 mile cool down
Tempo went better then last week, but still didn't feel great. Still getting things going. Good workout though.
5/21
12 miles (6am/6pm)
A couple of easy recovery runs today. Felt good and did some eccentric calf exercises and some light foam rolling too.
1,529 miles
Mileage for the week 5/21- 5/27
78 miles
5/27
11 miles (7am/4pm)
Both easy recovery runs. I actually felt pretty good despite running a 1/2 marathon yesterday. Getting motivated for the summer running training.
5/26
17 miles (Trent/Waldron Half-Marathon- 1:15:24)
2 mile warm-up
13.1 mile race- 1:15:24 (3rd place)
2 mile cool down
Race went okay. I kinda expected that I wasn't in the best shape. I've been running since boston, but no real workouts and I'm just getting my mileage up a little so my legs were tired all week. I treated it more like a good hard effort, but not all out. Happy that I finished strong. I need to absorb this workout and keep things going.
5/25
6 miles- recovery
Huffman and back and kept it easy. Legs feel tired and my hips tight though. Gotta make sure to warm-up for tomorrow's half.
5/24
10 miles (6am/4pm)
Both runs were easy recovery pace. Ran on treadmill in the morning and then on chester creek in the afternoon.
5/23
12 miles
Ran my boston prep route. Averaged about 6:38 pace. My heart rate was a little high and I felt pretty tired in the legs too. Gonna take it easy the next couple days before the 1/2 on saturday.
5/22
10 miles (4 @ Tempo)
Went up to the Hanshew track today to run my tempo miles.
4 mile warm up w/ 4 striders
4 miles @ Tempo (5:33, 5:36, 5:36, 5:31)
2 mile cool down
Tempo went better then last week, but still didn't feel great. Still getting things going. Good workout though.
5/21
12 miles (6am/6pm)
A couple of easy recovery runs today. Felt good and did some eccentric calf exercises and some light foam rolling too.
May 14th- May 20th
Mileage for the Year 2012
1,451 miles
Mileage for the week 5/14- 5/20
81 miles
5/20
17 miles
Decided to start at Westchester and run the Trent/Waldron Half course. It was nice to run something other then my usual routes. Saw a few moose too. Started at 7min pace and progressed down to 6 min. pace. The last 6 miles were right around 6:02-6:10 pace. Felt pretty good.
5/19
10 miles (8x100m striders)- recovery w/ speed.
Another great run today. Kept it nice and easy and did some striders at the end. I'm running at recovery pace, but it feels like I could run forever.
5/18
12 miles
Ran my Boston prep again. Beautiful morning in Anchorage and I felt really good running. I wish all mornings were like today. These are the days when I realise I'm so lucky to be a runner!
5/17
11 miles (6am/5pm)
Both easy recovery pace. Wore my heart rate monitor in the afternoon to make sure I kept it easy. Beautiful day!!! Last day of school!!!!
5/16
13 miles
Ran my boston prep route. Felt much better today. Started out at 7:05 pace and progressed down to sub 6 at the end. Average 6:33 for entire run. Feel like I'm kicking this bug I've had for a couple weeks. Beautiful sunny day too. Last day of school tomorrow!
5/15
8 miles (4 @ Tempo)
I'm pretty run down. Up late again last night again coughing. It's been 15 days I've been sick, so I'm going in to see the doctor tomorrow.
3 miles warm-up w/ strides
4 @ Tempo (5:42, 5:39, 5:39, 5:36)
1 mile cool down
I kept the tempo easy, but I can tell I'm not feeling that hot.
5/14
10 miles (5am/5pm)- recovery
Both runs were super recovery pace. Felt good, but still coughing a lot.
1,451 miles
Mileage for the week 5/14- 5/20
81 miles
5/20
17 miles
Decided to start at Westchester and run the Trent/Waldron Half course. It was nice to run something other then my usual routes. Saw a few moose too. Started at 7min pace and progressed down to 6 min. pace. The last 6 miles were right around 6:02-6:10 pace. Felt pretty good.
5/19
10 miles (8x100m striders)- recovery w/ speed.
Another great run today. Kept it nice and easy and did some striders at the end. I'm running at recovery pace, but it feels like I could run forever.
5/18
12 miles
Ran my Boston prep again. Beautiful morning in Anchorage and I felt really good running. I wish all mornings were like today. These are the days when I realise I'm so lucky to be a runner!
5/17
11 miles (6am/5pm)
Both easy recovery pace. Wore my heart rate monitor in the afternoon to make sure I kept it easy. Beautiful day!!! Last day of school!!!!
5/16
13 miles
Ran my boston prep route. Felt much better today. Started out at 7:05 pace and progressed down to sub 6 at the end. Average 6:33 for entire run. Feel like I'm kicking this bug I've had for a couple weeks. Beautiful sunny day too. Last day of school tomorrow!
5/15
8 miles (4 @ Tempo)
I'm pretty run down. Up late again last night again coughing. It's been 15 days I've been sick, so I'm going in to see the doctor tomorrow.
3 miles warm-up w/ strides
4 @ Tempo (5:42, 5:39, 5:39, 5:36)
1 mile cool down
I kept the tempo easy, but I can tell I'm not feeling that hot.
5/14
10 miles (5am/5pm)- recovery
Both runs were super recovery pace. Felt good, but still coughing a lot.
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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