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!
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.
July 28th - August 3rd
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.
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.
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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