Road to Boston Week #16
Mileage for the Year 2009
1086 miles
Mileage for the week 3/30- 4/5
70 miles
4/5
18+ miles
Jerry and I ran around Lake Hood and then did the Totem run and double back to work some uphill and downhill running. Beautiful day. Went at a pretty good pace too.
4/4
10 miles (5 @ Tempo)
Ran it on the mille. 3 mile warm-up. Tempo miles ranged from 5:39-5:20 pace. 2 mile cool down. It feels really good running at tempo.
4/3
6 miles
Super easy today on the treadmill. Heart rate was real low.
4/2
7+ miles (6 X 100m Striders)
Ran to Dearmoun and back. Felt really good and probably ran a little fast for a recovery run.
4/1
13 miles
I ran the Hilly Boston route today (added an extra mile at the end) and I didn't mean to go fast but my average pace was about 6:38 per mile. Felt really good and ran the uphills and downhills pretty good.
3/31
10 miles (6 X 100 striders)
Ran the entire workout on the treadmill because it snowed a few inches and the sidewalks weren't runable? Felt awesome!
3/30
6 miles
Was thinking about a day off but felt I would recover better with a super easy 6 miles on the treadmill.
March 23rd- March 29th
Road to Boston Week #15
Mileage for the Year 2009
1016 miles
Mileage for the week 3/23- 3/29
90 miles
3/29
20 miles
Did the whole workout at the dome due to Volcanic ash.
3 mile warm-up
2 X 2 miles @ Tempo w/ 400 jog in between sets
7 mile run (avg. 6:45 pace)
3 mile Tempo
3 mile cool down
Total: 20 miles
3/28
11 miles (6am/5pm)
A couple easy easy recovery runs today. Ash finally fell down on Anchorage a little in the evening from Mt. Redoubt. Hopefully I'm not stuck inside on the treadmill for a long time.
3/27
7 miles
It's all I had time for today. Ran it on the mille. General Aerobic effort.
3/26
17 miles (13am/4pm)
Legs a little sore after yesterday's workout. Ran the Boston loop in the morning and felt really good. Did the 4 miler in the pm on the treadmill and felt pretty tired in the legs.
3/25
12 miles (6 X 1200m @ 5K pace w/ 2 min. rest)
Tough Tough Tough workout today. Ran with Jerry.
3 mile warm-up
6 X 1239m @ 5K pace w/ 2 min. rest (5:08 mile pace or 4 min. for 1239 meters) Our indoor track is actually 413 meters around.
4 mile cool down.
3/24
11 miles (6am/5+pm)
Another double recovery day. Ran 6 in the am on the treadmill and 5+ in the pm outside to Huffman and back. Gorgeous day and acutally 40 above. Definetly lifted the spirtis up.
3/23
10 miles (6am/4pm)
Real easy today. Both runs were recovery effort on the treadmill.
Mileage for the Year 2009
1016 miles
Mileage for the week 3/23- 3/29
90 miles
3/29
20 miles
Did the whole workout at the dome due to Volcanic ash.
3 mile warm-up
2 X 2 miles @ Tempo w/ 400 jog in between sets
7 mile run (avg. 6:45 pace)
3 mile Tempo
3 mile cool down
Total: 20 miles
3/28
11 miles (6am/5pm)
A couple easy easy recovery runs today. Ash finally fell down on Anchorage a little in the evening from Mt. Redoubt. Hopefully I'm not stuck inside on the treadmill for a long time.
3/27
7 miles
It's all I had time for today. Ran it on the mille. General Aerobic effort.
3/26
17 miles (13am/4pm)
Legs a little sore after yesterday's workout. Ran the Boston loop in the morning and felt really good. Did the 4 miler in the pm on the treadmill and felt pretty tired in the legs.
3/25
12 miles (6 X 1200m @ 5K pace w/ 2 min. rest)
Tough Tough Tough workout today. Ran with Jerry.
3 mile warm-up
6 X 1239m @ 5K pace w/ 2 min. rest (5:08 mile pace or 4 min. for 1239 meters) Our indoor track is actually 413 meters around.
4 mile cool down.
3/24
11 miles (6am/5+pm)
Another double recovery day. Ran 6 in the am on the treadmill and 5+ in the pm outside to Huffman and back. Gorgeous day and acutally 40 above. Definetly lifted the spirtis up.
3/23
10 miles (6am/4pm)
Real easy today. Both runs were recovery effort on the treadmill.
March 16th- March 22nd
Road to Boston Week #14
Mileage for the Year 2009
926 miles
Mileage for the week 3/16-3/22
76 miles
3/22
20 miles
Snowing a lot. Had to run the whole thing on treadmill. Struggled a little the last 7 miles. I did the treadmill simulation of the boston hills. Avg. mile pace was 6:49. Just didn't feel it. I think the 10K yesterday took a little out of me.
3/21
12 miles- 10K: 33:47
3 mile warm-up and did the 10K on the treadmill. Set it for 11.0mph (5:27) pace and ran the whole 10K at this pace. Felt really easy. 2.5 mile cool down.
3/20
6 miles- recovery
Easy 6 on the treadmill. Suppose to run a 10K tomorrow, but still sick. I'll see how I feel when I wake up tomorrow.
3/19
7 miles
A real easy recovery run on the treadmill. I'm pretty sick right now. cough, running nose, and run down.
3/18
14 miles
Ran my Boston route today then jumped on the treadmill for the last 2 miles. Felt a little tired afterwards.
3/17
10 miles (5 X 600m @ 5K pace w/ 90 sec. rest)
Pretty good workout today on the treadmill. I did a 3 mile warm-up then jumped into the workout. Finished with 4 more miles easy around 7min. pace. Still have sore throat and a little run down.
3/16
7 miles
Super easy run today on the treadmill. The bottom of my left foot is still bothering me. I gotta keep a close eye on it. Getting a little sore throat too. I guess it is better now than later.
Mileage for the Year 2009
926 miles
Mileage for the week 3/16-3/22
76 miles
3/22
20 miles
Snowing a lot. Had to run the whole thing on treadmill. Struggled a little the last 7 miles. I did the treadmill simulation of the boston hills. Avg. mile pace was 6:49. Just didn't feel it. I think the 10K yesterday took a little out of me.
3/21
12 miles- 10K: 33:47
3 mile warm-up and did the 10K on the treadmill. Set it for 11.0mph (5:27) pace and ran the whole 10K at this pace. Felt really easy. 2.5 mile cool down.
3/20
6 miles- recovery
Easy 6 on the treadmill. Suppose to run a 10K tomorrow, but still sick. I'll see how I feel when I wake up tomorrow.
3/19
7 miles
A real easy recovery run on the treadmill. I'm pretty sick right now. cough, running nose, and run down.
3/18
14 miles
Ran my Boston route today then jumped on the treadmill for the last 2 miles. Felt a little tired afterwards.
3/17
10 miles (5 X 600m @ 5K pace w/ 90 sec. rest)
Pretty good workout today on the treadmill. I did a 3 mile warm-up then jumped into the workout. Finished with 4 more miles easy around 7min. pace. Still have sore throat and a little run down.
3/16
7 miles
Super easy run today on the treadmill. The bottom of my left foot is still bothering me. I gotta keep a close eye on it. Getting a little sore throat too. I guess it is better now than later.
March 9th- March 15th
Road to Boston Week #13
Mileage for the Year 2009
850 miles
Mileage for the week 3/9- 3/15
91 miles
3/15
20 miles (15 @ Marathon Pace)
I had a super workout today. I felt very strong! Here it is:
3 mile warm-up
15 miles @ MP
mile 1: 6:07
mile 2: 6:07
mile 3: 6:07
mile 4: 6:03
mile 5: 6:03
mile 6: 6:03
mile 7: 6:00
mile 8: 6:00
mile 9: 6:00
mile 10: 5:56
mile 11: 5:56
mile 12: 5:56
mile 13: 5:52
mile 14: 5:52
mile 15: 5:52
2 mile cool down.
3/14
7+ miles
Nice and easy effort to Dearmoun and Back. Nice and sunny out, but a little breeze on the way back. I believe it is 25 above outside.
3/13
16 miles (12am/4pm)
A couple of great runs today. I felt really really good running my hilly boston route this morning. Then this evening I did a super easy 4 miles on the treadmill.
3/12
10 miles (6am/4pm)
A couple of super easy recovery runs on the mille.
3/11
15 miles
I ran the Boston route today and added 3 miles immediately after on the treadmill. I felt really strong the entire run. I ran the up and down hills pretty hard.
3/10
12+ miles
4 mile warm-up
6 X 1000m @ 5K pace (3:15) w/ 2 min. rest
4 mile cool down
Felt really good and in control during the 1000's.
3/9
11 miles (6am/5+pm)
A couple super easy recovery runs today. First 6 on the treadmill in the morning and the last 5+ outside in the evening. Felt good.
Mileage for the Year 2009
850 miles
Mileage for the week 3/9- 3/15
91 miles
3/15
20 miles (15 @ Marathon Pace)
I had a super workout today. I felt very strong! Here it is:
3 mile warm-up
15 miles @ MP
mile 1: 6:07
mile 2: 6:07
mile 3: 6:07
mile 4: 6:03
mile 5: 6:03
mile 6: 6:03
mile 7: 6:00
mile 8: 6:00
mile 9: 6:00
mile 10: 5:56
mile 11: 5:56
mile 12: 5:56
mile 13: 5:52
mile 14: 5:52
mile 15: 5:52
2 mile cool down.
3/14
7+ miles
Nice and easy effort to Dearmoun and Back. Nice and sunny out, but a little breeze on the way back. I believe it is 25 above outside.
3/13
16 miles (12am/4pm)
A couple of great runs today. I felt really really good running my hilly boston route this morning. Then this evening I did a super easy 4 miles on the treadmill.
3/12
10 miles (6am/4pm)
A couple of super easy recovery runs on the mille.
3/11
15 miles
I ran the Boston route today and added 3 miles immediately after on the treadmill. I felt really strong the entire run. I ran the up and down hills pretty hard.
3/10
12+ miles
4 mile warm-up
6 X 1000m @ 5K pace (3:15) w/ 2 min. rest
4 mile cool down
Felt really good and in control during the 1000's.
3/9
11 miles (6am/5+pm)
A couple super easy recovery runs today. First 6 on the treadmill in the morning and the last 5+ outside in the evening. Felt good.
Mar. 2nd- March 8th
Road to Boston Week #12
Mileage for the Year 2009
759 miles
Mileage for the week 3/2- 3/8
76 miles
3/8
20 miles
Ran with Jerry & JC this morning. Nice and easy, but had some cold winds.
3/7
11+ miles (10K Time Trial)
2+ mile warm up
10K- 34:20 (5:37, 5:36, 5:36, 5:31, 5:26, 5:14, 1:20)
3 mile cool down
Time Trial at the Dome. Felt really easy. I'm pretty sure I took it too easy the first 5K, but I did finished strong.
3/6
6 miles- recovery
Fresh snow on the ground so I ran an easy 6 on the treadmill. Looking forward to 10K tomorrow.
3/5
8 miles (6 X 100m striders)
Really easy on the mille. Snowing good outside!
3/4
15 miles
I ran the first 12 outside on the south loop w/ service extention. I'm actually going to call this loop the Boston loop for now on. Then I quickly hopped on the treadmill for the last 3 miles. Snowing today.
3/3
9 miles (5 X 600m @ 5K pace w/90 sec. rest)
Workout went great today. Enjoyed going a little faster. 3 mile warm-up/2 mile cool down.
3/2
7 miles- recovery
Legs tired from the 94 mile week last week. Took it super easy, but felt good.
Mileage for the Year 2009
759 miles
Mileage for the week 3/2- 3/8
76 miles
3/8
20 miles
Ran with Jerry & JC this morning. Nice and easy, but had some cold winds.
3/7
11+ miles (10K Time Trial)
2+ mile warm up
10K- 34:20 (5:37, 5:36, 5:36, 5:31, 5:26, 5:14, 1:20)
3 mile cool down
Time Trial at the Dome. Felt really easy. I'm pretty sure I took it too easy the first 5K, but I did finished strong.
3/6
6 miles- recovery
Fresh snow on the ground so I ran an easy 6 on the treadmill. Looking forward to 10K tomorrow.
3/5
8 miles (6 X 100m striders)
Really easy on the mille. Snowing good outside!
3/4
15 miles
I ran the first 12 outside on the south loop w/ service extention. I'm actually going to call this loop the Boston loop for now on. Then I quickly hopped on the treadmill for the last 3 miles. Snowing today.
3/3
9 miles (5 X 600m @ 5K pace w/90 sec. rest)
Workout went great today. Enjoyed going a little faster. 3 mile warm-up/2 mile cool down.
3/2
7 miles- recovery
Legs tired from the 94 mile week last week. Took it super easy, but felt good.
Feb. 23- March 1st
Road to Boston Week #11
Mileage for the Year 2008
683 miles
Mileage for the week 2/23- 3/1
94 miles
3/1
24 miles
Long Run today was pretty easy. I did 15.2 outside on the south loop w/service extention (lots of hills) then I finished up with 9 on the treadmill. I did the treadmill simulation of the Boston Hills too from 16 to 20 miles. Then took a nice 12 minute Ice Bath.
2/28
8 miles- recovery
I ran outside today in a snow storm. Felt really good and the snow was coming down pretty hard. Huge Flakes!
2/27
16 miles (4am/12pm) 7 miles @ tempo
An easy 4 miler this morning at 5:30am.
Great workout after work. Kind of a progressive tempo run if their is such a thing. (6:00, 5:56, 5:52, 5:49, 5:46, 5:42, 5:39) Felt really good and heart rate went back down fast after workout.
3 mile warm-up
7 miles at temp (see above)
2 mile cool down
2/26
10 miles (6am/4pm)
A couple of super easy runs today. Legs a little tired but these runs help them recover a little faster.
2/25
15 miles
I ran the south loop w/service extention and then did the last 3 on the treadmill. Good workout.
2/24
11 miles (6am/5pm)
Nice and easy on the treadmill this morning. My foot feels way better today, so that is good. But, my right hip flexor is acting up a little. Ran outside in the beautiful sun in the afternoon. Kept it easy, but miles were sub 7.
2/23
10 miles (6am/4pm)
Nice and easy on the treadmill. The bottom of my left foot is bothering me a little. It was a little better in the afternoon.
Mileage for the Year 2008
683 miles
Mileage for the week 2/23- 3/1
94 miles
3/1
24 miles
Long Run today was pretty easy. I did 15.2 outside on the south loop w/service extention (lots of hills) then I finished up with 9 on the treadmill. I did the treadmill simulation of the Boston Hills too from 16 to 20 miles. Then took a nice 12 minute Ice Bath.
2/28
8 miles- recovery
I ran outside today in a snow storm. Felt really good and the snow was coming down pretty hard. Huge Flakes!
2/27
16 miles (4am/12pm) 7 miles @ tempo
An easy 4 miler this morning at 5:30am.
Great workout after work. Kind of a progressive tempo run if their is such a thing. (6:00, 5:56, 5:52, 5:49, 5:46, 5:42, 5:39) Felt really good and heart rate went back down fast after workout.
3 mile warm-up
7 miles at temp (see above)
2 mile cool down
2/26
10 miles (6am/4pm)
A couple of super easy runs today. Legs a little tired but these runs help them recover a little faster.
2/25
15 miles
I ran the south loop w/service extention and then did the last 3 on the treadmill. Good workout.
2/24
11 miles (6am/5pm)
Nice and easy on the treadmill this morning. My foot feels way better today, so that is good. But, my right hip flexor is acting up a little. Ran outside in the beautiful sun in the afternoon. Kept it easy, but miles were sub 7.
2/23
10 miles (6am/4pm)
Nice and easy on the treadmill. The bottom of my left foot is bothering me a little. It was a little better in the afternoon.
Feb. 16th- Feb. 22nd
Road to Boston Week #10- Recovery
Mileage for the Year 2009
589 miles
Mileage for the Week 2/16- 2/22
71 miles
2/22
16 miles
I had a good run at the AK club in fairbanks on the treadmill. Tired from the weekend road trip though.
2/21
8 miles (10 X 100m strides)
Ran outside again in Fairbanks with below zero temps. Good run though.
2/20
11 miles
I ran from my dad's in fairbanks. Good run, but a little windy.
2/19
7 miles- recovery
Real easy effort. Felt great running at night in the 30 degree temps.
2/18
10 miles (5 X 800 @ 5K pace w/90 sec. rest)
Did today's workout at the Dome.
3 mile warm-up
5 X 800 @ 2:33 pace w/ 90 sec. rest.
3.5+ mile cool down
2/17
9 miles
I had a great run outside today. About 30 above. Ran the south loop. Felt really good.
2/16
10 miles (6am/4pm)
A super easy double today. My legs actually felt really good after yesterday's workout. This week will be considered a recovery week.
Mileage for the Year 2009
589 miles
Mileage for the Week 2/16- 2/22
71 miles
2/22
16 miles
I had a good run at the AK club in fairbanks on the treadmill. Tired from the weekend road trip though.
2/21
8 miles (10 X 100m strides)
Ran outside again in Fairbanks with below zero temps. Good run though.
2/20
11 miles
I ran from my dad's in fairbanks. Good run, but a little windy.
2/19
7 miles- recovery
Real easy effort. Felt great running at night in the 30 degree temps.
2/18
10 miles (5 X 800 @ 5K pace w/90 sec. rest)
Did today's workout at the Dome.
3 mile warm-up
5 X 800 @ 2:33 pace w/ 90 sec. rest.
3.5+ mile cool down
2/17
9 miles
I had a great run outside today. About 30 above. Ran the south loop. Felt really good.
2/16
10 miles (6am/4pm)
A super easy double today. My legs actually felt really good after yesterday's workout. This week will be considered a recovery 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