Mileage for the Year 2011
1006 miles
Mileage for the week 3/21- 3/27
91 miles
3/27
21 miles (2 x 2 miles @ Tempo, 9 miles @ 6:35 pace, 3 mile Tempo)
Last hard long run before Boston. I felt really good during this workout and it was pretty easy, except for the pain in my left quad. I got kneed during wrestling practice this week. Need to stay off the mat and be smart the next couple weeks.
Workout:
3 mile warm-up with 6 striders
2 x 2 mile Tempo (5:28, 5:28) 1 lap jog (5:30, 5:31)
9 miles outside @ 6:35 pace
3 mile Tempo (5:32, 5:31, 5:27)
1 mile cool down
3/26
7 miles
Easy effort before the wrestling tournament.
3/25
8 miles (8 x 100m striders)
General Aerobic effort during lunch with strides. Feeling great lately.
3/24
19 miles (15am/4pm)
Ran the totem run a couple of times in the morning. Nice to run on dry roads and I felt pretty strong. Some good hills and had a head wind in one direction. Nice and easy 4 in the evening before wrestling. Definetly tired on that run.
3/23
16 miles (4am/12pm w/ 6 x 1200m @ 5K pace w/ 2 min. rest)
Ran the morning run on the treadmill during lunch. Worked on the VO2 Max at the dome on the track after school. Felt a lot better and hit my splits perfect. I knew I was sick last week, because the 5K pace felt easier then the 10K stuff last friday.
3 mile warm-up
6 x 1200m @ 5K pace w/ 2min. rest (3:50, 3:51, 3:51, 3:50, 3:52, 3:50)
5 mile cool down.
3/22
10 miles- recovery (6am/4pm)
Same as yesterday, but felt a lot better.
3/21
10 miles- recovery (6am/4pm)
Super easy recovery pace on the treadmills today.
March 14th- March 20th
Mileage for the Year 2011
915 miles
Mileage for the week 3/14- 3/20
80 miles
3/20
20 miles
Had a real good long run this morning. I ran from the dome to the totem pole and back. It was nice to wear regular running shoes and see the road underneath me. Progressed from around 7 min. pace to 6:05 pace at the end. Felt better than I did all week on this run.
3/19
7 miles- recovery
Jumped on the mille before the wrestling tourney. Felt good.
3/18
14 miles (4am & 10pm w/ 6 miles @ 10K pace)
Easy 4 on the treadmill in the morning. Felt tired all day and didn't have a good evening workout. I didn't know if I was going to run a 10K time trial or break it up. Ended up doing the following and it didn't feel that easy.
2.5 mile warm-up
2 miles @ 5:25, 5:25
2 min rest
1 mile @ 5:25
90 sec. rest
1 mile @ 5:23
90 sec. rest
1 mile @ 5:25
90 sec. rest
1 mile @ 5:22
1 mile cool down.
Not what I wanted to do, but at least I got some quality while I wasn't feeling good. Figting a stomach bug all week. Yuck.
3/17
6 miles- recovery
Nice and easy like always on these runs.
3/16
14 miles
Ran a progressive run on the treadmill. Needed something flat because my ankle has been bothering me a little. Started at 7:30 pace and progressed down to 6:07 pace at the end. Felt easy.
3/15
12 miles (4am/8pm w/ 5 x 800m @ 5K pace w/ 90 sec. rest)
Ran an easy 4 miles during lunch. After school I headed to the dome for some VO2Max work on the track.
3 mile warm-up
5 X 800m @ 5K pace w/ 90 sec. rest (2:29, 2:30, 2:31, 2:31, 2:30)
2+ mile cool down
3/14
10 miles- recovery (6am/4pm)
Nice and easy. Legs tired in the morning, but felt better on evening run.
915 miles
Mileage for the week 3/14- 3/20
80 miles
3/20
20 miles
Had a real good long run this morning. I ran from the dome to the totem pole and back. It was nice to wear regular running shoes and see the road underneath me. Progressed from around 7 min. pace to 6:05 pace at the end. Felt better than I did all week on this run.
3/19
7 miles- recovery
Jumped on the mille before the wrestling tourney. Felt good.
3/18
14 miles (4am & 10pm w/ 6 miles @ 10K pace)
Easy 4 on the treadmill in the morning. Felt tired all day and didn't have a good evening workout. I didn't know if I was going to run a 10K time trial or break it up. Ended up doing the following and it didn't feel that easy.
2.5 mile warm-up
2 miles @ 5:25, 5:25
2 min rest
1 mile @ 5:25
90 sec. rest
1 mile @ 5:23
90 sec. rest
1 mile @ 5:25
90 sec. rest
1 mile @ 5:22
1 mile cool down.
Not what I wanted to do, but at least I got some quality while I wasn't feeling good. Figting a stomach bug all week. Yuck.
3/17
6 miles- recovery
Nice and easy like always on these runs.
3/16
14 miles
Ran a progressive run on the treadmill. Needed something flat because my ankle has been bothering me a little. Started at 7:30 pace and progressed down to 6:07 pace at the end. Felt easy.
3/15
12 miles (4am/8pm w/ 5 x 800m @ 5K pace w/ 90 sec. rest)
Ran an easy 4 miles during lunch. After school I headed to the dome for some VO2Max work on the track.
3 mile warm-up
5 X 800m @ 5K pace w/ 90 sec. rest (2:29, 2:30, 2:31, 2:31, 2:30)
2+ mile cool down
3/14
10 miles- recovery (6am/4pm)
Nice and easy. Legs tired in the morning, but felt better on evening run.
March 7th- March 13th
Mileage for the Year 2011
835 miles
Mileage for the week 3/7- 3/13
91 miles
3/13
20 miles (15 @ Marathon Pace)
3 mile warm-up with a few striders
15 miles @ MP (6 @ 5:52, 9 @ 5:46)
2 mile cool down
I felt really good today. I ran on the treadmill to avoid the Ice. Just focused on good technique and my breathing. Big positive workout toward Boston! Ice Bath when finished.
3/12
8 miles- recovery
Decided to run this outside because it's been so nice out even though its complete Ice everywhere. Kept it easy. Big Marathon pace workout tomorrow. Let's get it on!!!!!!
3/11
16 miles (12am & 4pm)
Ran my Boston loop this morning and felt really good. Beautiful and sunny out too. Ran on top of Ice the entire time. Ice bugs! Super easy 4 miler in the evening.
3/10
10 miles- recovery (6am & 4pm)
Both runs were really easy today on the treadmill.
3/9
15 miles
I ran my Boston prep route and added a 3 mile section. Legs felt tired in the beginning, but felt better as I progressed.
3/8
12 miles (6 x 1000m @ 5K pace w/ 2 min. rest)
I did this workout at the dome.
3 miles warm-up with some strides
6 X 1000m w/ 2 min. rest (3:14, 3:12, 3:12, 3:12, 3:12, 3:12)
4+ mile cool down
3/7
10 miles- recovery (6am/4pm)
Nice and easy. Spring Break!
835 miles
Mileage for the week 3/7- 3/13
91 miles
3/13
20 miles (15 @ Marathon Pace)
3 mile warm-up with a few striders
15 miles @ MP (6 @ 5:52, 9 @ 5:46)
2 mile cool down
I felt really good today. I ran on the treadmill to avoid the Ice. Just focused on good technique and my breathing. Big positive workout toward Boston! Ice Bath when finished.
3/12
8 miles- recovery
Decided to run this outside because it's been so nice out even though its complete Ice everywhere. Kept it easy. Big Marathon pace workout tomorrow. Let's get it on!!!!!!
3/11
16 miles (12am & 4pm)
Ran my Boston loop this morning and felt really good. Beautiful and sunny out too. Ran on top of Ice the entire time. Ice bugs! Super easy 4 miler in the evening.
3/10
10 miles- recovery (6am & 4pm)
Both runs were really easy today on the treadmill.
3/9
15 miles
I ran my Boston prep route and added a 3 mile section. Legs felt tired in the beginning, but felt better as I progressed.
3/8
12 miles (6 x 1000m @ 5K pace w/ 2 min. rest)
I did this workout at the dome.
3 miles warm-up with some strides
6 X 1000m w/ 2 min. rest (3:14, 3:12, 3:12, 3:12, 3:12, 3:12)
4+ mile cool down
3/7
10 miles- recovery (6am/4pm)
Nice and easy. Spring Break!
February 28th- March 6th
Mileage for the Year 2011
744 miles
Mileage for the week 2/28- 3/6
80 miles
3/6
19 miles
Long run with my buddy Charlie Mahlen. We ran lots of hills and sections of the Equinox marathon course in Fairbanks. My legs were very tired from the 10K effort yesterday evening and the 2 long days of the wrestling tournament.
3/5
10 miles (10K- 5:27, 5:27, 5:27, 5:27, 5:21, 5:15)
3 mile warm up with a few strides
10K
1 mile cool down
I didn't go all out, because I was definetly tired and my ankle has been bothering me a little. Still a good effort and was in control. It was a hot room and I was dehydrated a little too. Tough to get things perfect when your on the road, but got it done.
3/4
6 miles- recovery
Easy run around my dads house in Fairbanks.
3/3
6 miles- recovery
Had to run at 5:15am this morning because I'm driving to Fairbanks today for my son's Jr. High State Wrestling Championships. Kept it easy the entire run. Tired.
3/2
9 miles (5 x 800m @ 5K pace with 90 sec. rest)
3 mile warm-up with a few strides
5 x 800m w/ 90 sec rest (5:32, 5:30, 5:30, 5:30, 5:30)
2.5 mile cool down
Felt really strong, but right ankle definetly sore. Need to be careful next couple days and take it easy.
3/1
19 miles (15am/4pm)
I ran my hilly Boston prep route in reverse today and added a 3 mile loop. I felt pretty good and was running at a pretty good clip despite the snow and ice. Definetly tired going up the last hill. I'm sure sunday's 24 miler had something to do with it. Just an easy 4 in the pm.
2/28
10 miles (6am/4pm)
Both runs really easy on the treadmill.
744 miles
Mileage for the week 2/28- 3/6
80 miles
3/6
19 miles
Long run with my buddy Charlie Mahlen. We ran lots of hills and sections of the Equinox marathon course in Fairbanks. My legs were very tired from the 10K effort yesterday evening and the 2 long days of the wrestling tournament.
3/5
10 miles (10K- 5:27, 5:27, 5:27, 5:27, 5:21, 5:15)
3 mile warm up with a few strides
10K
1 mile cool down
I didn't go all out, because I was definetly tired and my ankle has been bothering me a little. Still a good effort and was in control. It was a hot room and I was dehydrated a little too. Tough to get things perfect when your on the road, but got it done.
3/4
6 miles- recovery
Easy run around my dads house in Fairbanks.
3/3
6 miles- recovery
Had to run at 5:15am this morning because I'm driving to Fairbanks today for my son's Jr. High State Wrestling Championships. Kept it easy the entire run. Tired.
3/2
9 miles (5 x 800m @ 5K pace with 90 sec. rest)
3 mile warm-up with a few strides
5 x 800m w/ 90 sec rest (5:32, 5:30, 5:30, 5:30, 5:30)
2.5 mile cool down
Felt really strong, but right ankle definetly sore. Need to be careful next couple days and take it easy.
3/1
19 miles (15am/4pm)
I ran my hilly Boston prep route in reverse today and added a 3 mile loop. I felt pretty good and was running at a pretty good clip despite the snow and ice. Definetly tired going up the last hill. I'm sure sunday's 24 miler had something to do with it. Just an easy 4 in the pm.
2/28
10 miles (6am/4pm)
Both runs really easy on the treadmill.
February 21st- February 27th
Mileage for the Year 2011
664 miles
Mileage for the week 2/21- 2/27
90 miles
2/27
24 miles
Ran the first 17 miles outside on my hilly boston prep route and an extra 5 mile section. Than immediately jumped on the treadmill for my last 7 miles. Progressed down to 5:46 pace at the end. Feeling really fit. Excited and motivated!
2/26
8+ miles- recovery
Nice and easy to dearmoun and back. Beautiful sunny day, but a little windy.
2/25
16 miles (12am w/ 7 @ Tempo/4pm)
Had a super tempo workout this morning.
3 mile warm-up
7 miles straight tempo with no rest (5:39, 5:33, 5:27, 5:27, 5:27, 5:27, 5:15)
2 mile cool down
Felt strong and relaxed the whole tempo run. Ran probably a little too fast on my last mile, but I was feeling so strong. Felt like I could've ran a sub 5 if I really wanted too. Getting fit and it feels good.
2/24
6 miles
Super easy during lunch on the treadmill. Wanted to run an easy 4 in the evening, but the wrestling tournament took too long. We won another Jr. High City Championship though.
2/23
10 miles- recovery (6am/4pm)
Super easy. Jr. High City Wrestling Championships began today. 6 miles during lunch and 4 more after the tournament.
2/22
15 miles- progressive run
Started easy and progressed down to 5:52 pace at the end. Felt super easy. Ran on the treadmill. Should've went outside, but was cold and I wussed out.
2/21
10 miles- recovery (6am/4pm)
Easy on the treadmill.
664 miles
Mileage for the week 2/21- 2/27
90 miles
2/27
24 miles
Ran the first 17 miles outside on my hilly boston prep route and an extra 5 mile section. Than immediately jumped on the treadmill for my last 7 miles. Progressed down to 5:46 pace at the end. Feeling really fit. Excited and motivated!
2/26
8+ miles- recovery
Nice and easy to dearmoun and back. Beautiful sunny day, but a little windy.
2/25
16 miles (12am w/ 7 @ Tempo/4pm)
Had a super tempo workout this morning.
3 mile warm-up
7 miles straight tempo with no rest (5:39, 5:33, 5:27, 5:27, 5:27, 5:27, 5:15)
2 mile cool down
Felt strong and relaxed the whole tempo run. Ran probably a little too fast on my last mile, but I was feeling so strong. Felt like I could've ran a sub 5 if I really wanted too. Getting fit and it feels good.
2/24
6 miles
Super easy during lunch on the treadmill. Wanted to run an easy 4 in the evening, but the wrestling tournament took too long. We won another Jr. High City Championship though.
2/23
10 miles- recovery (6am/4pm)
Super easy. Jr. High City Wrestling Championships began today. 6 miles during lunch and 4 more after the tournament.
2/22
15 miles- progressive run
Started easy and progressed down to 5:52 pace at the end. Felt super easy. Ran on the treadmill. Should've went outside, but was cold and I wussed out.
2/21
10 miles- recovery (6am/4pm)
Easy on the treadmill.
February 14th- February 20th
Mileage for the Year 2011
574 Miles
Mileage for the week 2/14- 2/20- Recovery Week
70 miles
2/20
16 miles
Ran my hilly Boston Prep route. Feeling really fit right now and I'm glad this sickness is getting behind me. I've got a couple of big mileage weeks ahead and I'll be busy with wrestling too. Time Management will be key!
2/19
8 miles w/ 10 X 100m striders
Felt good to get outside and run. Sun was out too. Striders felt good.
2/18
15 miles (11am/4pm)
Got some snow and was about to deal with the roads and sidewalks, so both run on the treadmill. 11 miles in the am and progressed down to 6:21 pace. 4 easy miles in the pm. Hope to get some good sleep tonight. I need it!
2/17
7 miles- Recovery
Ran an easy 7 miles this morning. Still under the weather. Hope to snap out of it soon. Need a good nights sleep!
2/16
9 miles (5 x 800m w/ 90 seconds rest @ 5K pace)
Still under the weather, but managed to get it in. Ran at the dome.
3 mile warm-up
5 x 800m w/ 90 sec. rest (2:28, 2:30, 2:30, 2:30, 2:30)
3.5 mile cool down
Felt okay, but it was nice to get the legs turning a little. Hopefully I'm getting over this cold.
2/15
9 miles- General Aerobic
Still sick, but started off slow and progressed to 6:31 pace. Felt okay while I was running.
2/14
6 miles- recover
I've gotten sick, but took the run super easy on the mille.
574 Miles
Mileage for the week 2/14- 2/20- Recovery Week
70 miles
2/20
16 miles
Ran my hilly Boston Prep route. Feeling really fit right now and I'm glad this sickness is getting behind me. I've got a couple of big mileage weeks ahead and I'll be busy with wrestling too. Time Management will be key!
2/19
8 miles w/ 10 X 100m striders
Felt good to get outside and run. Sun was out too. Striders felt good.
2/18
15 miles (11am/4pm)
Got some snow and was about to deal with the roads and sidewalks, so both run on the treadmill. 11 miles in the am and progressed down to 6:21 pace. 4 easy miles in the pm. Hope to get some good sleep tonight. I need it!
2/17
7 miles- Recovery
Ran an easy 7 miles this morning. Still under the weather. Hope to snap out of it soon. Need a good nights sleep!
2/16
9 miles (5 x 800m w/ 90 seconds rest @ 5K pace)
Still under the weather, but managed to get it in. Ran at the dome.
3 mile warm-up
5 x 800m w/ 90 sec. rest (2:28, 2:30, 2:30, 2:30, 2:30)
3.5 mile cool down
Felt okay, but it was nice to get the legs turning a little. Hopefully I'm getting over this cold.
2/15
9 miles- General Aerobic
Still sick, but started off slow and progressed to 6:31 pace. Felt okay while I was running.
2/14
6 miles- recover
I've gotten sick, but took the run super easy on the mille.
February 7th- February 13th
Mileage for the Year 2010
504 miles
Mileage for the week 2/7- 2/13
86 miles
2/13
16 miles (12 @ Marathon Pace)
3 mile warm-up
12 @ MP (7 @ 5:52, 5:46, 5:46, 5:46, 5:39, 5:33)
1 mile cool down
A little run down the last few days. Beginnings of a cold I think. This workout felt good though. It gives me confidence going into the 2nd half of training for Boston!
2/12
7 miles (6 x 100m striders)
Nice and easy after another all day wrestling tournament. Striders felt good.
2/11
17 miles (13am/4pm)
Ran 13 miles on the treadmill and progressed down to 6:06 pace. 4 Recovery miles after practice.
2/10
6 miles- recovery
Easy 6 during lunch. Wrestling meet after school.
2/9
20 miles (15am/5pm)
Ran my Boston Prep route backwards and added 3 miles. Felt good. After practice I ran an easy 5 recovery on the treadmill.
2/8
10 miles (6am/4pm)
Same, Same as yesterday. Need to recover.
2/7
10 miles (6am/4pm)
A couple of easy recovery runs on the treadmill.
504 miles
Mileage for the week 2/7- 2/13
86 miles
2/13
16 miles (12 @ Marathon Pace)
3 mile warm-up
12 @ MP (7 @ 5:52, 5:46, 5:46, 5:46, 5:39, 5:33)
1 mile cool down
A little run down the last few days. Beginnings of a cold I think. This workout felt good though. It gives me confidence going into the 2nd half of training for Boston!
2/12
7 miles (6 x 100m striders)
Nice and easy after another all day wrestling tournament. Striders felt good.
2/11
17 miles (13am/4pm)
Ran 13 miles on the treadmill and progressed down to 6:06 pace. 4 Recovery miles after practice.
2/10
6 miles- recovery
Easy 6 during lunch. Wrestling meet after school.
2/9
20 miles (15am/5pm)
Ran my Boston Prep route backwards and added 3 miles. Felt good. After practice I ran an easy 5 recovery on the treadmill.
2/8
10 miles (6am/4pm)
Same, Same as yesterday. Need to recover.
2/7
10 miles (6am/4pm)
A couple of easy recovery runs on the treadmill.
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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