Mileage for the Year 2014
2,430 miles
Mileage for the week 7/28- 8/3
110 miles
8/3
20 miles
Ran my Boston prep route with Elmore extention. I didn't really want to push the pace today, but after 5-6 miles I did feel pretty strong. Started at 7:30 pace and progressed down to some sub 6 miles at the end. Last mile was 5:31, but ran the last 400 pretty hard. I truly believe I'm finally absorbing the mileage or at least it's not beating me up anymore. 20 miles didn't feel like a big deal today and I feel recovered. Almost like I'd like to run a recovery pace run tonight, but I'm not going to go there :). Another solid week of training in the books.
8/2
17 miles (11am w/10K Classic and 6pm)
I wasn't sure what to expect this morning in the 10K Classic. It was a different course and I'm running pretty high mileage. It wasn't the time I was hoping for, but due to the course and my mileage I'm ok with it. I also haven't done anything specific for a 10K. I've done a few tempo workouts, but that's it. No VO2 max stuff yet. I'll be shooting for sub 33 closer to the marathon.
Here it is:
3 mile warm up w/strides
10K- 33:44
2 mile cool down
In the evening I did a nice and sunny 6 miles at recovery pace to Huffman and back.
8/1
11 miles (7am/4pm)
Ran to Huffman and back this morning at recovery pace and threw in 5 x 20 sec strides at the end. Felt pretty good. In the evening I ran the same route at an easy recovery pace as well. Tomorrow is the 10K Classic. I'll see what my legs have in them, but I feel pretty fit.
7/31
13 miles (7am/6pm)
Decided to run the Alaska 10K course this morning to check it out. I ran it at recovery pace. It has lots of rolling hills and turns and also a hairpin turn in it. I believe it's a slower course than normal. They changed it because of construction on chester creek this year. Felt good running however.
Easy to Huffman and back in the evening. Felt good again. I normally don't have the spring in my legs on recovery runs. Nice and sunny and warm today too!
7/30
21 miles (15am/6pm)
Was up by 6am and out the door by 7 this morning. Ran my Boston prep route with Elmore extention. It was a beautiful morning, but legs just tired. It's been the norm for Wednesday's medium distance runs when done early in the morning. Started at 7:40 pace and progressed down to 6 min pace.
Easy recovery to Huffman and back after work. Warm and sunny at 75 degrees! Felt good too, but made sure to slow it down.
7/29
16 miles (10am/6pm)
Ran my south loop at General aerobic pace before work and threw in 10 x 20 sec. Strides. It was foggy and chilly when I took off. Reminded me a little of fall.
Ran to Huffman and back after work at an easy recovery pace. Felt good and it was 72 degrees and sunny! Supposed to be real nice the next few days.
7/28
12 miles (7am/5pm)
Both runs were on my Huffman route and at an easy recovery pace. I did feel pretty good running though. I think my legs are finally adapting to the higher mileage. In the evening it was raining pretty good, but it felt great!!!
I'm also icing my foot a lot more and it's feeling much improved.
July 21st- July 27th
Mileage for the Year 2014
2,320 miles
Mileage for the Week 7/21- 7/27
107 miles
7/27
20 miles
Ran my hilly boston prep course and Elmore extention. It was a beautiful sunny morning. I woke up at 6am to get a little fuel in me before getting out the door at 7:45am. I ran the 1st 10 mile in 1hr. 08min. and the next 10 miles in 1hr which is about 6 min. pace. I was tired at the end, but I felt pretty strong the entire run. Another solid week. I'm hoping to run the Alaska 10K classic next saturday.
7/26
15 miles (10.5am/4.5pm)
I felt really good during both of my recovery paced runs today. Ran my south loop in the morning and threw in 10 X 20 sec. strides. Ran to Huffman and back in the evening and even the sun came out! Looking forward to my 20 miler tomorrow. Gonna run the 1st half pretty easy and then progressively pick up the pace.
7/25
12 miles
Great run this morning. I woke up at 7am to eat breakfast and wake up before heading out the door at 9am. Ran my south loop. Started at 7:30 pace and progressed down to 5:47 pace. I've been feeling really good on friday's for some reason. It was fun.
7/24
13 miles (8am/5pm)
Ran from studio 49 this morning. I really love that route alongside the river. Kept it easy and at recovery pace. Ran to Huffman and back in the evening at recovery pace as well. Nice to run easy and listen to music.
7/23
20 miles (15am/5pm)
Woke up at 6am and was out the door by 7am. I had a pretty good run despite it being early and being a little tired in the legs. My plantar was also a little aggravated. I think it has a lot to do with just running in the morning before it has a chance to warm-up. Whatever the case, it's not that fun! I ran my Boston prep course with elmore extention. Started at 7:35 pace and did progress down to a 5:52 last mile. My average was slower though (6:50 pace for entire run).
Super easy recovery after a 9hr. shift at work. Ran my Huffman route. Felt a little bonky because I didn't eat much today.
7/22
15 miles (4am/11pm w/ 5 @ Tempo and 300m, 200m, 100m, 200m @ Fast)
Just a nice and easy pace before work today. The sun was out and it was beautiful and pleasant morning.
After work I ran to the Hanshew track by my house to do my tempo workout. I am pleased with it, especially since I've been tired from the increased volume. I was going to do 5-6 miles of tempo, but decided on just 5. If I had someone with me or a coach watching I probably would've done 6. It was comfortably hard. I also through in just a little fast stuff at the end, to help me with the 10K next weekend.
Here is the workout:
3 mile warm-up w/ 6 striders
5 straight miles of Tempo (5:34, 5:32, 5:29, 5:28, 5:28)
300m, 200m, 100m, 200m (not all out, but close with full 2 minute jog recovery)
1.5 mile cool down
7/21
12 miles (6am/6pm)
Both runs were on my Huffman route and at an easy recovery pace. They were night and day though. I did not feel very good this morning which seems to be the case lately. In the evening though I felt a lot better. I'm running tempo tomorrow and it's GOING to be a good workout.
2,320 miles
Mileage for the Week 7/21- 7/27
107 miles
7/27
20 miles
Ran my hilly boston prep course and Elmore extention. It was a beautiful sunny morning. I woke up at 6am to get a little fuel in me before getting out the door at 7:45am. I ran the 1st 10 mile in 1hr. 08min. and the next 10 miles in 1hr which is about 6 min. pace. I was tired at the end, but I felt pretty strong the entire run. Another solid week. I'm hoping to run the Alaska 10K classic next saturday.
7/26
15 miles (10.5am/4.5pm)
I felt really good during both of my recovery paced runs today. Ran my south loop in the morning and threw in 10 X 20 sec. strides. Ran to Huffman and back in the evening and even the sun came out! Looking forward to my 20 miler tomorrow. Gonna run the 1st half pretty easy and then progressively pick up the pace.
7/25
12 miles
Great run this morning. I woke up at 7am to eat breakfast and wake up before heading out the door at 9am. Ran my south loop. Started at 7:30 pace and progressed down to 5:47 pace. I've been feeling really good on friday's for some reason. It was fun.
7/24
13 miles (8am/5pm)
Ran from studio 49 this morning. I really love that route alongside the river. Kept it easy and at recovery pace. Ran to Huffman and back in the evening at recovery pace as well. Nice to run easy and listen to music.
7/23
20 miles (15am/5pm)
Woke up at 6am and was out the door by 7am. I had a pretty good run despite it being early and being a little tired in the legs. My plantar was also a little aggravated. I think it has a lot to do with just running in the morning before it has a chance to warm-up. Whatever the case, it's not that fun! I ran my Boston prep course with elmore extention. Started at 7:35 pace and did progress down to a 5:52 last mile. My average was slower though (6:50 pace for entire run).
Super easy recovery after a 9hr. shift at work. Ran my Huffman route. Felt a little bonky because I didn't eat much today.
7/22
15 miles (4am/11pm w/ 5 @ Tempo and 300m, 200m, 100m, 200m @ Fast)
Just a nice and easy pace before work today. The sun was out and it was beautiful and pleasant morning.
After work I ran to the Hanshew track by my house to do my tempo workout. I am pleased with it, especially since I've been tired from the increased volume. I was going to do 5-6 miles of tempo, but decided on just 5. If I had someone with me or a coach watching I probably would've done 6. It was comfortably hard. I also through in just a little fast stuff at the end, to help me with the 10K next weekend.
Here is the workout:
3 mile warm-up w/ 6 striders
5 straight miles of Tempo (5:34, 5:32, 5:29, 5:28, 5:28)
300m, 200m, 100m, 200m (not all out, but close with full 2 minute jog recovery)
1.5 mile cool down
7/21
12 miles (6am/6pm)
Both runs were on my Huffman route and at an easy recovery pace. They were night and day though. I did not feel very good this morning which seems to be the case lately. In the evening though I felt a lot better. I'm running tempo tomorrow and it's GOING to be a good workout.
July 14th- July 20th
Mileage for the Year 2014
2,213 miles
Mileage for the week 7/14- 7/20
87 miles
7/20
16 miles
I had to run early today before work. I had a horrible run. My legs felt somewhat tired, but my Plantar Faciatis was really annoyed this morning. I'm not sure if it's because I didn't get a chance for it to warm up or not, but it sure is annoying. It takes all the fun and enjoyment out of running. It was painful. Not sure what to think about it. I try to do the right things, but it just won't go away. I ran my Boston Prep route with Elmore Extention and running down the hills it was really painful. Maybe I should try to only run flats or on the treadmill for awhile. Ugggh.....
7/19
5 miles
Easy recovery pace after work today. Ran to Huffman and back. I felt like crap though. I was tired and legs never felt good. I'm sure working on my feet for 9 hrs. didn't help today. Need to get a good nights sleep and run before work tomorrow.
7/18
11 miles
I ran my south loop today. I felt really good finally! Started at 7:30 pace and progressed down to 6 min pace. My last mile was 5:37, but I ran the last 1/4 mile at 4:45 pace. Nice to have some spring in my legs, it's been awhile. Just one run today and tomorrow will be an easy recovery pace. Recovery week is working!
7/17
14 miles (8am/6pm)
Ran from Studio 49 this morning and ran the chester creek bike path. Took it at recovery pace and it was nice to run someplace new. It was somewhat peaceful. Felt pretty good too. In the evening I ran my standard to Huffman and back. Nice and sunny out too.
7/16
13 miles
I woke up at 6:10am this morning to make sure I was awake before I started running. I ran my Boston prep route today. I didn't really have much in my legs today. They felt kind of heavy and not much pop. Part of the process though. Need to recover this week.
7/15
15 miles (10 miles w/10 x 20sec strides in AM/5PM)
Woke up early to get this done before work today. It always takes awhile to get warmed up in the morning, but I felt pretty good. It was nice to get a little speed thrown in at the end as well.
Easy recovery pace after work today. Nice and sunny out too. Felt good, but tired.
7/14
13 miles (7am/6pm)
Both runs today were to Huffman and back. I kept them at recovery pace, but still tired today. Need to make sure I recover a little this week with this cutback week.
2,213 miles
Mileage for the week 7/14- 7/20
87 miles
7/20
16 miles
I had to run early today before work. I had a horrible run. My legs felt somewhat tired, but my Plantar Faciatis was really annoyed this morning. I'm not sure if it's because I didn't get a chance for it to warm up or not, but it sure is annoying. It takes all the fun and enjoyment out of running. It was painful. Not sure what to think about it. I try to do the right things, but it just won't go away. I ran my Boston Prep route with Elmore Extention and running down the hills it was really painful. Maybe I should try to only run flats or on the treadmill for awhile. Ugggh.....
7/19
5 miles
Easy recovery pace after work today. Ran to Huffman and back. I felt like crap though. I was tired and legs never felt good. I'm sure working on my feet for 9 hrs. didn't help today. Need to get a good nights sleep and run before work tomorrow.
7/18
11 miles
I ran my south loop today. I felt really good finally! Started at 7:30 pace and progressed down to 6 min pace. My last mile was 5:37, but I ran the last 1/4 mile at 4:45 pace. Nice to have some spring in my legs, it's been awhile. Just one run today and tomorrow will be an easy recovery pace. Recovery week is working!
7/17
14 miles (8am/6pm)
Ran from Studio 49 this morning and ran the chester creek bike path. Took it at recovery pace and it was nice to run someplace new. It was somewhat peaceful. Felt pretty good too. In the evening I ran my standard to Huffman and back. Nice and sunny out too.
7/16
13 miles
I woke up at 6:10am this morning to make sure I was awake before I started running. I ran my Boston prep route today. I didn't really have much in my legs today. They felt kind of heavy and not much pop. Part of the process though. Need to recover this week.
7/15
15 miles (10 miles w/10 x 20sec strides in AM/5PM)
Woke up early to get this done before work today. It always takes awhile to get warmed up in the morning, but I felt pretty good. It was nice to get a little speed thrown in at the end as well.
Easy recovery pace after work today. Nice and sunny out too. Felt good, but tired.
7/14
13 miles (7am/6pm)
Both runs today were to Huffman and back. I kept them at recovery pace, but still tired today. Need to make sure I recover a little this week with this cutback week.
July 7th- July 13th
Mileage for the Year 2014
2,126 miles
Mileage for the week 7/7- 7/13
107 miles
7/13
20 miles (8 miles @ Marathon pace)
Hard run today. I debated to do this on my treadmill for pace and hydration or outside. I opted to go outside which I'm glad I did. I did this workout on my Boston prep route with elmore extention to Tudor. I started at 7:30 pace and quickly progressed to sub 7 by mile 2. I ran the first 10 miles at a good clip (miles 7,8,9 were around 6:20 pace). At mile 10 I began my 8 miles @ MP. It's a hilly section and I believe I ran about 5:50 pace effort. It was a little difficult with the hills and the fact that I had zero water the entire 20 miles. I did take a Gu thought at miles 8.5 and 14. It was a good effort at the end of another big mileage week for me. This next week will be more of a recovery week.
7/12
6 miles
Nice and easy recovery pace today. I probably won't double today, so I can have a good hard long run tomorrow. Felt good running today.
7/11
19 miles (13am/6pm)
Ran my Boston prep route this morning. I was tired. Started at 7:30 pace and progressed down to 6:02 pace the last couple miles. I also threw in 6 striders at the end.
In the evening if was recovery pace to Huffman and back. Tired.
7/10
14 miles (8am/6pm)
Kept it easy recovery pace on both runs. It was seriously pouring down hard rain this morning so my first run was done in my garage on the treadmill. In the evening I ran to Huffman and back. Felt pretty good. Just a little tired.
7/9
20 miles (15am/5pm)
1st Day of Training camp for wrestlers going to Fargo. I just had to head up there and open school and get a couple of things ready for coaches. I did my 15 miles today on the treadmill. My first treadmill run since early May I believe. I just needed to stay close to the camp on the 1st day. It went pretty good. Started at 7:30 pace and progressed every mile until my last mile is 5:52. Felt good, but heel was a little touchy. It was also a sweat fest inside the training room.
Super tired after work today, but I still got out in the rain and ran a super slow recovery pace. It actually felt good to move the legs a little, but I'm tired. I'll make sure to recover on both runs tomorrow.
7/8
15 miles (5am/10pm "4 @ Tempo")
I ran an easy 5 miles at recovery pace before work this morning. Felt pretty good.
After work I decided to run my Tempo miles between Huffman and Dearmoun. I was going to run it on the track, but I didn't have a good watch besides my GPS and that doesn't really keep track of laps, etc.. I like running on the roads better than track, but I kind of wanted to know exact pace without the hills. Here is the workout: (I was going to try and do 5 miles of tempo, but just wasn't feeling it today)
3 mile warm-up w/ 6 strides
4 miles tempo (5:35, 5:34, 5:35, 5:36)
3 mile cool down
7/7
13 miles (7am/6pm)
Both runs were to Huffman and back at an easy recovery pace. Legs felt tired, but expected after a long run and big mileage week. I did feel better in the afternoon though. Tempo workout tomorrow!
2,126 miles
Mileage for the week 7/7- 7/13
107 miles
7/13
20 miles (8 miles @ Marathon pace)
Hard run today. I debated to do this on my treadmill for pace and hydration or outside. I opted to go outside which I'm glad I did. I did this workout on my Boston prep route with elmore extention to Tudor. I started at 7:30 pace and quickly progressed to sub 7 by mile 2. I ran the first 10 miles at a good clip (miles 7,8,9 were around 6:20 pace). At mile 10 I began my 8 miles @ MP. It's a hilly section and I believe I ran about 5:50 pace effort. It was a little difficult with the hills and the fact that I had zero water the entire 20 miles. I did take a Gu thought at miles 8.5 and 14. It was a good effort at the end of another big mileage week for me. This next week will be more of a recovery week.
7/12
6 miles
Nice and easy recovery pace today. I probably won't double today, so I can have a good hard long run tomorrow. Felt good running today.
7/11
19 miles (13am/6pm)
Ran my Boston prep route this morning. I was tired. Started at 7:30 pace and progressed down to 6:02 pace the last couple miles. I also threw in 6 striders at the end.
In the evening if was recovery pace to Huffman and back. Tired.
7/10
14 miles (8am/6pm)
Kept it easy recovery pace on both runs. It was seriously pouring down hard rain this morning so my first run was done in my garage on the treadmill. In the evening I ran to Huffman and back. Felt pretty good. Just a little tired.
7/9
20 miles (15am/5pm)
1st Day of Training camp for wrestlers going to Fargo. I just had to head up there and open school and get a couple of things ready for coaches. I did my 15 miles today on the treadmill. My first treadmill run since early May I believe. I just needed to stay close to the camp on the 1st day. It went pretty good. Started at 7:30 pace and progressed every mile until my last mile is 5:52. Felt good, but heel was a little touchy. It was also a sweat fest inside the training room.
Super tired after work today, but I still got out in the rain and ran a super slow recovery pace. It actually felt good to move the legs a little, but I'm tired. I'll make sure to recover on both runs tomorrow.
7/8
15 miles (5am/10pm "4 @ Tempo")
I ran an easy 5 miles at recovery pace before work this morning. Felt pretty good.
After work I decided to run my Tempo miles between Huffman and Dearmoun. I was going to run it on the track, but I didn't have a good watch besides my GPS and that doesn't really keep track of laps, etc.. I like running on the roads better than track, but I kind of wanted to know exact pace without the hills. Here is the workout: (I was going to try and do 5 miles of tempo, but just wasn't feeling it today)
3 mile warm-up w/ 6 strides
4 miles tempo (5:35, 5:34, 5:35, 5:36)
3 mile cool down
7/7
13 miles (7am/6pm)
Both runs were to Huffman and back at an easy recovery pace. Legs felt tired, but expected after a long run and big mileage week. I did feel better in the afternoon though. Tempo workout tomorrow!
June 30th- July 6th
Mileage for the Year 2014
2,020 miles
Mileage for the week 6/30- 7/6
102 miles
7/6
19 miles
Ran my Boston prep route again with elmore extention. My PF is still a little flared due to Lost Lake, but it felt pretty good as I warmed up. I was going to take it easier today just because my feet were hurting a little from Lost Lake the last couple of days. I started out at 7:30 pace and progressed to sub 7 by mile 3. I really started to feel better around 10 miles and I picked it up and progressed down to 5:40 pace the last 3 miles. I felt really good which is encouraging. I've come to terms that I need to stay on smoother surfaces with this PF this summer. Which probably means not a whole lot of trail running:(
7/5
12 miles (6am/6pm)
Both runs today were to Huffman and back at recovery pace. My feet are still beat up from Lost Lake and my legs are tired. Hopefully I feel better on my long run tomorrow. I think a good night sleep will help too.
7/4
Off
I was pretty beat up today. My PF was angry and my ankle that I twisted was hurting a little. It was a beautiful day in Seward and fun to watch all the races. Probably a good rest day:)
7/3
21 miles (6am/15pm)- Lost Lake Run
Ran a nice and easy recovery pace run to Huffman and back in the morning. Then took my annual trip to Seward with Jerry Ross and we ran the Lost Lake Trail from Primose. We got started at 8:40pm. We took it easy and it's probably my favorite trail run in all of Alaska. My PF on my heel started to bother me though. I believe it had to do with the uneven trail and of course it really bothered my coming down towards seward because I'm a heel striker. I also twisted my right ankle pretty good too. I was wearing my big Hokas too, so that probably didn't help with twisting my ankle.
7/2
21 miles (15am/6pm)
Great run this morning. Huge help getting up 3 hrs and eating before my run. Beautiful and sunny day as well. Ran my Boston prep route with elmore extention. I started at 7:30 pace and progressed down to a 5:35 last mile. I was about 6 min pace from mile 8 on. Didn't intend to run so fast, but felt really good, so I went with it.
Super easy slow recovery pace to Huffman and back in the evening.
7/1
16 miles (10 miles w/ 20-30 sec strides in am/6pm)
Woke up at 7am to get a cup of coffee and warm-up a little before my run. Ran my South loop. Took me a few miles to get warmed up this morning, which is usually the case recently. Started at 7:45 pace and progressed down to 6:30 pace for at least the 2nd half of run.
I got off a little earlier today from work and did 6 easy recovery miles to Huffman and back. Legs felt a little tired as usual.
6/30
13 miles (7am/6pm)
I felt good during both of my recovery pace runs today. Ran to Huffman and back on both of them. My heel didn't really bothering me much either. I also had another great massage from Katie. It still was painful at times, but I'm doing better now with the massages. They hurt so good:)
2,020 miles
Mileage for the week 6/30- 7/6
102 miles
7/6
19 miles
Ran my Boston prep route again with elmore extention. My PF is still a little flared due to Lost Lake, but it felt pretty good as I warmed up. I was going to take it easier today just because my feet were hurting a little from Lost Lake the last couple of days. I started out at 7:30 pace and progressed to sub 7 by mile 3. I really started to feel better around 10 miles and I picked it up and progressed down to 5:40 pace the last 3 miles. I felt really good which is encouraging. I've come to terms that I need to stay on smoother surfaces with this PF this summer. Which probably means not a whole lot of trail running:(
7/5
12 miles (6am/6pm)
Both runs today were to Huffman and back at recovery pace. My feet are still beat up from Lost Lake and my legs are tired. Hopefully I feel better on my long run tomorrow. I think a good night sleep will help too.
7/4
Off
I was pretty beat up today. My PF was angry and my ankle that I twisted was hurting a little. It was a beautiful day in Seward and fun to watch all the races. Probably a good rest day:)
7/3
21 miles (6am/15pm)- Lost Lake Run
Ran a nice and easy recovery pace run to Huffman and back in the morning. Then took my annual trip to Seward with Jerry Ross and we ran the Lost Lake Trail from Primose. We got started at 8:40pm. We took it easy and it's probably my favorite trail run in all of Alaska. My PF on my heel started to bother me though. I believe it had to do with the uneven trail and of course it really bothered my coming down towards seward because I'm a heel striker. I also twisted my right ankle pretty good too. I was wearing my big Hokas too, so that probably didn't help with twisting my ankle.
7/2
21 miles (15am/6pm)
Great run this morning. Huge help getting up 3 hrs and eating before my run. Beautiful and sunny day as well. Ran my Boston prep route with elmore extention. I started at 7:30 pace and progressed down to a 5:35 last mile. I was about 6 min pace from mile 8 on. Didn't intend to run so fast, but felt really good, so I went with it.
Super easy slow recovery pace to Huffman and back in the evening.
7/1
16 miles (10 miles w/ 20-30 sec strides in am/6pm)
Woke up at 7am to get a cup of coffee and warm-up a little before my run. Ran my South loop. Took me a few miles to get warmed up this morning, which is usually the case recently. Started at 7:45 pace and progressed down to 6:30 pace for at least the 2nd half of run.
I got off a little earlier today from work and did 6 easy recovery miles to Huffman and back. Legs felt a little tired as usual.
6/30
13 miles (7am/6pm)
I felt good during both of my recovery pace runs today. Ran to Huffman and back on both of them. My heel didn't really bothering me much either. I also had another great massage from Katie. It still was painful at times, but I'm doing better now with the massages. They hurt so good:)
June 23rd- June 29th
Mileage for the Year 2014
1,918 miles
Mileage for the week 6/23- 6/29
112 miles
6/29
18 miles
Great Long run today. I woke up about 2 hrs before I took off. Had some coffee and toast. It was a beautiful sunny day!!!!!! Started at 7:30 pace and progressed down to a 5:39 last mile. I started pushing the pace a little at the 8 mile mark and I felt great. I'm surprised a little too since this is also a new mileage PR of 112 miles. I must be getting fit. Time to recover tomorrow and get a massage.
6/28
13 miles (7am/6pm)
A couple of great runs today. Both were at easy recovery pace and both were in the sun!!!!! Hoping tomorrow's long run has good weather too.
6/27
18 miles (12am/6pm)
Makes a big difference when I can get some sleep and wake up and have a little breakfast before getting out and running. I felt pretty good today after a couple miles. I ran my Boston prep route again which I plan on running a lot this summer because it has some good hills for me. Started at 7:30 pace and progressed down to a 5:30 last mile. I even ran up Huffman in sub 7. Nice to have a run like this while building up my mileage, because the last few days my legs have felt tired.
Easy Recovery pace to Huffman and back in the evening. Legs felt tired, but was enjoyable to listen to music while running easy.
6/26
13 miles (7am/6pm)
Both runs were at recovery pace, but my legs did feel tired. They did feel better as I warmed up though. I also have now run 4 straight runs in the rain. Lame.
6/25
21 miles (15am/6pm)
I woke up at 6am so I could get out the door by 7am to get my 15 miler done. The way my heel is, I really need to get up and move around and stretch to be able to run early in the morning. I ran my Boston prep route w/ Elmore extention. I took me awhile to warm-up and I really never felt great during the entire run. It also started raining pretty good about 1/2 way into the run. Nice to have it done before work though.
Ran an easy recovery pace home from work. I actually really enjoy these runs after work. It's a nice and quick way to double.
6/24
16 miles (10am w/ 4@ Tempo/ 6pm)
Pretty good workout this morning. I did my tempo miles between Huffman and Dearmoun with the rolling hills. I felt pretty good, but not as good as I have. The first tempo miles are usually the roughest in my build-up for a marathon though. Here is the workout:
3 mile warm-up w/ strides
4 miles Tempo (Between 5:34-5:40 pace w/ no rest)
3 miles- General Aerobic pace.
In the evening I did an easy 6 miles at recovery pace to Huffman and back. Sun was shining on both runs, so that was nice:)
6/23
13 miles (7am/6pm)
Both easy recovery runs today. In the evening I decided to run by taelynns dance studio on the trails. It was nice to do something different. Felt pretty good today.
1,918 miles
Mileage for the week 6/23- 6/29
112 miles
6/29
18 miles
Great Long run today. I woke up about 2 hrs before I took off. Had some coffee and toast. It was a beautiful sunny day!!!!!! Started at 7:30 pace and progressed down to a 5:39 last mile. I started pushing the pace a little at the 8 mile mark and I felt great. I'm surprised a little too since this is also a new mileage PR of 112 miles. I must be getting fit. Time to recover tomorrow and get a massage.
6/28
13 miles (7am/6pm)
A couple of great runs today. Both were at easy recovery pace and both were in the sun!!!!! Hoping tomorrow's long run has good weather too.
6/27
18 miles (12am/6pm)
Makes a big difference when I can get some sleep and wake up and have a little breakfast before getting out and running. I felt pretty good today after a couple miles. I ran my Boston prep route again which I plan on running a lot this summer because it has some good hills for me. Started at 7:30 pace and progressed down to a 5:30 last mile. I even ran up Huffman in sub 7. Nice to have a run like this while building up my mileage, because the last few days my legs have felt tired.
Easy Recovery pace to Huffman and back in the evening. Legs felt tired, but was enjoyable to listen to music while running easy.
6/26
13 miles (7am/6pm)
Both runs were at recovery pace, but my legs did feel tired. They did feel better as I warmed up though. I also have now run 4 straight runs in the rain. Lame.
6/25
21 miles (15am/6pm)
I woke up at 6am so I could get out the door by 7am to get my 15 miler done. The way my heel is, I really need to get up and move around and stretch to be able to run early in the morning. I ran my Boston prep route w/ Elmore extention. I took me awhile to warm-up and I really never felt great during the entire run. It also started raining pretty good about 1/2 way into the run. Nice to have it done before work though.
Ran an easy recovery pace home from work. I actually really enjoy these runs after work. It's a nice and quick way to double.
6/24
16 miles (10am w/ 4@ Tempo/ 6pm)
Pretty good workout this morning. I did my tempo miles between Huffman and Dearmoun with the rolling hills. I felt pretty good, but not as good as I have. The first tempo miles are usually the roughest in my build-up for a marathon though. Here is the workout:
3 mile warm-up w/ strides
4 miles Tempo (Between 5:34-5:40 pace w/ no rest)
3 miles- General Aerobic pace.
In the evening I did an easy 6 miles at recovery pace to Huffman and back. Sun was shining on both runs, so that was nice:)
6/23
13 miles (7am/6pm)
Both easy recovery runs today. In the evening I decided to run by taelynns dance studio on the trails. It was nice to do something different. Felt pretty good today.
June 16th- June 22nd
Mileage for the Year 2014
1,806 miles
Mileage for the week 6/16- 6/22
94 miles
6/22
18 miles
I had a real good run today. Stayed out way too late with Jerry Ross last night though. I was able to get my run started at 2pm. Started out at 7:28 pace and progressed down to a fast 5:35 last mile. Ran my hilly Boston prep route too with elmore extention. I had a solid week and I'll continue to do the little things for my heel pain.
6/21
12 miles (7am/5pm)
Both were recovery pace. Ran to Huffman and back with some extra in the morning. Ran with Jerry Ross on Chester and Coastal Trail in the evening. Was nice to run with someone and somewhere different. Felt good.
6/20
15 miles (10am/5pm)
Ran my South loop before work this morning. Takes me a couple of miles to warm up for sure. Felt pretty good running. Started at 7:45 pace and progressed down to 6:20 pace. My left heel was a little annoying, but ok.
Easy recovery pace after work. Felt really good and was warm and sunny!
6/19
8 miles
Easy recovery pace after work. I ran home from the Mini and added a couple miles. Sun was out too:)
6/18
13 miles
Started running at 8am this morning to be able to make it to my sports massage with Katie. Ran my Boston prep route. I felt ok. Started at 7:30 pace and progressed down to 6:10 pace. Left heel was ok, actually both my feet were a little beat up. The massage was also painful, but in a good way:)
6/17
16 miles (10 miles w/ 10 x 20 sec striders in AM/ 6 miles PM)
Was able to get up early and run my south loop before a 10-7 shift at the Raven. I was surprised to wake up and see that the sun was out. I made some coffee and began stretching my calves and foot. If I have to get up an hour before my run to do this then so be it. I ran at general aerobic pace starting at 7:30 pace and progressing down to 6:20-6:30 pace. Felt good to throw in the strides too.
Easy recovery pace after work today. Ran home from Skinny Raven.
6/16
12 miles (6am/6pm)
Both runs were easy recovery pace to Huffman and back. My legs did feel tired and my heel was bothering me a little. I didn't run in the Hoka in the morning and maybe my heel bothered me more with the less cushion.
1,806 miles
Mileage for the week 6/16- 6/22
94 miles
6/22
18 miles
I had a real good run today. Stayed out way too late with Jerry Ross last night though. I was able to get my run started at 2pm. Started out at 7:28 pace and progressed down to a fast 5:35 last mile. Ran my hilly Boston prep route too with elmore extention. I had a solid week and I'll continue to do the little things for my heel pain.
6/21
12 miles (7am/5pm)
Both were recovery pace. Ran to Huffman and back with some extra in the morning. Ran with Jerry Ross on Chester and Coastal Trail in the evening. Was nice to run with someone and somewhere different. Felt good.
6/20
15 miles (10am/5pm)
Ran my South loop before work this morning. Takes me a couple of miles to warm up for sure. Felt pretty good running. Started at 7:45 pace and progressed down to 6:20 pace. My left heel was a little annoying, but ok.
Easy recovery pace after work. Felt really good and was warm and sunny!
6/19
8 miles
Easy recovery pace after work. I ran home from the Mini and added a couple miles. Sun was out too:)
6/18
13 miles
Started running at 8am this morning to be able to make it to my sports massage with Katie. Ran my Boston prep route. I felt ok. Started at 7:30 pace and progressed down to 6:10 pace. Left heel was ok, actually both my feet were a little beat up. The massage was also painful, but in a good way:)
6/17
16 miles (10 miles w/ 10 x 20 sec striders in AM/ 6 miles PM)
Was able to get up early and run my south loop before a 10-7 shift at the Raven. I was surprised to wake up and see that the sun was out. I made some coffee and began stretching my calves and foot. If I have to get up an hour before my run to do this then so be it. I ran at general aerobic pace starting at 7:30 pace and progressing down to 6:20-6:30 pace. Felt good to throw in the strides too.
Easy recovery pace after work today. Ran home from Skinny Raven.
6/16
12 miles (6am/6pm)
Both runs were easy recovery pace to Huffman and back. My legs did feel tired and my heel was bothering me a little. I didn't run in the Hoka in the morning and maybe my heel bothered me more with the less cushion.
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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