Mileage for the Year 2013
665 miles
Mileage for the week 3/18- 3/24
100 miles
3/24
20 miles
We got a bunch of snow last night and I wasn't in the mood to slog through it all and get hit by a car,etc... Opted for the treadmill. It wasn't as bad as I thought. Had good music and water available. Started at 7:30 pace and progressed down to 6:30 pace by mile 10 and then I slowly started going faster until last mile was 5:52 pace. Felt really good. Solid week of 100 miles. Next week is a recovery week.
3/23
10 miles
Easy recovery pace this morning. It's snowing out so I ran it on the treadmill. Hope it doesn't snow too much so I can run my 20 miler outside tomorrow. Felt pretty good today.
3/22
16 miles (4am/12pm w/ tempo)
An easy 4 miles during lunch at recovery pace. I felt pretty good so I knew I'd have a good workout today.
After school I ran the following workout:
4 mile warm-up w/ striders
4 miles @ Tempo (5:46, 5:42, 5:39, 5:33)
4 miles @ General Aerobic (6:40 pace)
Tempo felt really good and controlled the whole time. I was thinking of adding another mile, but since I've been sick I knew better to push it. Glad I was able to get a workout in while being sick this week.
3/21
11 miles (6am/5pm)
Both were very easy recovery. Glad I'm waiting until tomorrow to do my tempo workout. Felt better today though.
3/20
20 miles (15am/5pm)
I turned 39 years old today. Still under the weather, but good enough to run. I ran my 15 miler out on Postmark Dr. to Totem again. Sun was out but windy and cold. The temp was only 14 degrees and the wind made it colder for sure. I felt okay, just tired from this cold.
5 easy recovery miles in the evening.
3/19
12 miles (8am/4pm)
Both easy recovery pace again. I suppose to do a tempo workout, but still not feeling too good with this cold. I'll postpone it till thursday.
3/18
11 miles (5am/6pm)
Both were at easy recovery pace. Still sick with this chest cold. Coughing up dark green still. Need to get a good night sleep tonight. Recover!!!
March 11th- March 17th "Week #4"
Mileage for the Year 2013
565 miles
Mileage for the week 3/11- 3/17
93 miles
3/17
19 miles
Beautiful and sunny day outside. Wasn't sure if I was even going to run today, because I've been coughing and I can feel the cold in my chest some. I didn't take off until 2pm and I decided to take it easy and see how I felt. I ended up feeling pretty good. Started at 7:30 pace and was down to 6:30 pace towards the end.
Ran from the Post Office by the airport to totem and back 2X. Solid week of training even though I've not been feeling great.
3/16
8 miles (Shamrock 5K)
I was the Lepercauhn again for the Skinny Raven Shamrock 5K. I did a 1 mile warm-up and no cool down. So about 4 miles total. I started 5 minutes after the start again. The course was better then last year, but I still had to walk in sections because of the crowds. It was still a lot of fun.
4 miles super easy recovery pace in the evening. I'm glad I did this since I didn't cool down at all after 5K.
3/15
16 miles (12am/4pm)
Started at 7:30 pace and progressed down to 6:15 pace on my 12 miler. Felt so easy even though I have a cold.
Very easy recovery pace in the evening. Gonna dress up as a Lepercaun again for the Shamrock 5K tomorrow.
3/14
10 miles (6am/4pm)
Both were super easy recovery pace. I came down with a cold the past couple of days. My son got it first and I've must of got it from him. I feel okay running though. Lots of fluids.
3/13
19 miles (14am/5pm)
Ran at the Dome this morning. Started at 7:30 pace and progressed down to 6 min. pace at the end. Lot's of laps, but felt really good and in shape. Easy 5 miles at recovery pace in the evening.
3/12
10 miles (10 x 100m striders)
Ran at General Aerobic pace. Felt great and through in some striders at the end. Love running right now.
3/11
11 miles (6am/5pm)
Both runs were kept at easy recovery pace. Felt good.
565 miles
Mileage for the week 3/11- 3/17
93 miles
3/17
19 miles
Beautiful and sunny day outside. Wasn't sure if I was even going to run today, because I've been coughing and I can feel the cold in my chest some. I didn't take off until 2pm and I decided to take it easy and see how I felt. I ended up feeling pretty good. Started at 7:30 pace and was down to 6:30 pace towards the end.
Ran from the Post Office by the airport to totem and back 2X. Solid week of training even though I've not been feeling great.
3/16
8 miles (Shamrock 5K)
I was the Lepercauhn again for the Skinny Raven Shamrock 5K. I did a 1 mile warm-up and no cool down. So about 4 miles total. I started 5 minutes after the start again. The course was better then last year, but I still had to walk in sections because of the crowds. It was still a lot of fun.
4 miles super easy recovery pace in the evening. I'm glad I did this since I didn't cool down at all after 5K.
3/15
16 miles (12am/4pm)
Started at 7:30 pace and progressed down to 6:15 pace on my 12 miler. Felt so easy even though I have a cold.
Very easy recovery pace in the evening. Gonna dress up as a Lepercaun again for the Shamrock 5K tomorrow.
3/14
10 miles (6am/4pm)
Both were super easy recovery pace. I came down with a cold the past couple of days. My son got it first and I've must of got it from him. I feel okay running though. Lots of fluids.
3/13
19 miles (14am/5pm)
Ran at the Dome this morning. Started at 7:30 pace and progressed down to 6 min. pace at the end. Lot's of laps, but felt really good and in shape. Easy 5 miles at recovery pace in the evening.
3/12
10 miles (10 x 100m striders)
Ran at General Aerobic pace. Felt great and through in some striders at the end. Love running right now.
3/11
11 miles (6am/5pm)
Both runs were kept at easy recovery pace. Felt good.
March 4th- March 10th "Week #3"
Mileage for the Year 2013
472 miles
Mileage for the week 3/4- 3/10
81 miles
3/10
16 miles
Was planning to drive out by postmark road to run, but we got a snow storm this morning and I wasn't gonna struggle through the snow the entire run. So, I opted to do the whole run on the treadmill. It's a long time to be on a treadmill, but sometimes I enjoy the warmth, shorts, and music. Also, water is right there when I need it. It's hot in my garage and I do sweat a lot which is good practice if I race in hot conditions like Boston last year. Started at 7:30 pace and progressed down to 5:52 pace at the end. Solid week of training!!!
3/9
6 miles
Super easy recover this morning. I got another good nights sleep and that sure helps a lot. Felt great.
3/8
12 miles
Ran on the treadmill at school this morning. With the warm winds the sidewalks would be icy!!! Started at 7:30 pace and progressed down to 5:52 my last mile. I'm not going to lie either, it felt easy. Getting in shape!!
3/7
12 miles(7am/5pm)
A couple super easy recovery runs. I'm trying to get my mileage back up, so I know I need to keep these runs super easy. Felt really good though.
3/6
14 miles
Ran my Boston prep route with some on elmore too. Footing was pretty good, but lots of hard ice and some dry road. So my ice bug days may be limited. They sure were nice for the ice, but it'll get old fast running on pure jagged ice. Anyways pleased with my effort and its starting to get easier again.
3/5
10 miles (4 @ Tempo)
First workout of this training cycle. It was a progressive tempo.
4 mile warm-up with some striders
4 miles @ Tempo (5:52, 5:49, 5:44, 5:39)
2 mile cool down
I felt really good on tempo. 1st mile seemed the hardest and then it felt really good. Soon I hope to start my tempo pace around 5:39. Good workout today.
3/4
11 miles (5am/6pm)
Both runs were at an easy recovery pace. Felt good though. First workout tomorrow.
472 miles
Mileage for the week 3/4- 3/10
81 miles
3/10
16 miles
Was planning to drive out by postmark road to run, but we got a snow storm this morning and I wasn't gonna struggle through the snow the entire run. So, I opted to do the whole run on the treadmill. It's a long time to be on a treadmill, but sometimes I enjoy the warmth, shorts, and music. Also, water is right there when I need it. It's hot in my garage and I do sweat a lot which is good practice if I race in hot conditions like Boston last year. Started at 7:30 pace and progressed down to 5:52 pace at the end. Solid week of training!!!
3/9
6 miles
Super easy recover this morning. I got another good nights sleep and that sure helps a lot. Felt great.
3/8
12 miles
Ran on the treadmill at school this morning. With the warm winds the sidewalks would be icy!!! Started at 7:30 pace and progressed down to 5:52 my last mile. I'm not going to lie either, it felt easy. Getting in shape!!
3/7
12 miles(7am/5pm)
A couple super easy recovery runs. I'm trying to get my mileage back up, so I know I need to keep these runs super easy. Felt really good though.
3/6
14 miles
Ran my Boston prep route with some on elmore too. Footing was pretty good, but lots of hard ice and some dry road. So my ice bug days may be limited. They sure were nice for the ice, but it'll get old fast running on pure jagged ice. Anyways pleased with my effort and its starting to get easier again.
3/5
10 miles (4 @ Tempo)
First workout of this training cycle. It was a progressive tempo.
4 mile warm-up with some striders
4 miles @ Tempo (5:52, 5:49, 5:44, 5:39)
2 mile cool down
I felt really good on tempo. 1st mile seemed the hardest and then it felt really good. Soon I hope to start my tempo pace around 5:39. Good workout today.
3/4
11 miles (5am/6pm)
Both runs were at an easy recovery pace. Felt good though. First workout tomorrow.
February 25th- March 3rd "Week #2"
Mileage for the Year 2013
391 miles
Mileage for the week 2/25- 3/3
71 miles
3/3
18 miles
Ran the first 13 on my Boston prep route. Nice out and footing was great! Then I came inside and finished my last 5 on the treadmill. I was ready to be done. Started at 7:30 pace and progressed down to 6:22 pace. I know it will get easier.
3/2
8 miles
Beautiful day out! Took it nice and easy to Dearmoun and back. It was nice having the sun out.
3/1
11 miles
Ran my south loop and some extra at the end. Snowing pretty good during the run, but footing was fine. Felt pretty good, but my body is defiantly adapting to the training.
2/28
7 miles
Easy recovery pace today. Felt good, but wanted to take it easy.
2/27
12.5 miles
Progressive medium distance. I started at 7:30 pace and slowly progressed down to 6:07 pace. I felt pretty good and I'm feeling like a runner again. Tried to concentrate on my form and leg turnover. 92-95 strides.
2/26
8.5 miles (8x100m striders)
General Aerobic pace right after school with some striders. I felt pretty good and the striders felt good as well.
2/25
6 miles
Super easy. Felt yesterday's long run in my feet this morning. I'll toughen back up soon.
391 miles
Mileage for the week 2/25- 3/3
71 miles
3/3
18 miles
Ran the first 13 on my Boston prep route. Nice out and footing was great! Then I came inside and finished my last 5 on the treadmill. I was ready to be done. Started at 7:30 pace and progressed down to 6:22 pace. I know it will get easier.
3/2
8 miles
Beautiful day out! Took it nice and easy to Dearmoun and back. It was nice having the sun out.
3/1
11 miles
Ran my south loop and some extra at the end. Snowing pretty good during the run, but footing was fine. Felt pretty good, but my body is defiantly adapting to the training.
2/28
7 miles
Easy recovery pace today. Felt good, but wanted to take it easy.
2/27
12.5 miles
Progressive medium distance. I started at 7:30 pace and slowly progressed down to 6:07 pace. I felt pretty good and I'm feeling like a runner again. Tried to concentrate on my form and leg turnover. 92-95 strides.
2/26
8.5 miles (8x100m striders)
General Aerobic pace right after school with some striders. I felt pretty good and the striders felt good as well.
2/25
6 miles
Super easy. Felt yesterday's long run in my feet this morning. I'll toughen back up soon.
February 18th- February 24th "Week #1"
Mileage for the Year 2013
320 miles
Mileage for the week 2/18- 2/24
61 miles
2/24
16 miles
I ran my Boston route and a 4 mile out and back section on Elmore to get my 16 miles in. I was glad to do it all outside, but some section the snow was a little soft and made it harder. Overall I felt okay, but a long way to go still. I enjoy the process however and look forward to getting in great shape!
2/23
8 miles
Ran to Dearmoun and back. Kept it easy and felt pretty good. The footing was great and my sickness is almost over.
2/22
10 miles
Started at 7:30 pace and slowly progressed down to 6:07 pace at the end. I felt pretty good and I hope this cold will be gone soon.
2/21
7 miles
Another easy paced run on the treadmill. I actually feel okay while running. Just easy runs this week. Hope to get a long run in on Sunday though.
2/20
6 miles
Super easy again with this cold.
2/19
8 miles w/ 8 x 100m striders
General Aerobic pace and some striders at the end. Felt okay running just under the weather.
2/18
6 miles
Super easy on the treadmill. Spent most of the day watching my amazing daughter dance at the "5,6,7,8 Dance competition at the Captain Cook" She is amazing. I'm sick during week #1 of training. Uggh. I'll just take it easy this week.
320 miles
Mileage for the week 2/18- 2/24
61 miles
2/24
16 miles
I ran my Boston route and a 4 mile out and back section on Elmore to get my 16 miles in. I was glad to do it all outside, but some section the snow was a little soft and made it harder. Overall I felt okay, but a long way to go still. I enjoy the process however and look forward to getting in great shape!
2/23
8 miles
Ran to Dearmoun and back. Kept it easy and felt pretty good. The footing was great and my sickness is almost over.
2/22
10 miles
Started at 7:30 pace and slowly progressed down to 6:07 pace at the end. I felt pretty good and I hope this cold will be gone soon.
2/21
7 miles
Another easy paced run on the treadmill. I actually feel okay while running. Just easy runs this week. Hope to get a long run in on Sunday though.
2/20
6 miles
Super easy again with this cold.
2/19
8 miles w/ 8 x 100m striders
General Aerobic pace and some striders at the end. Felt okay running just under the weather.
2/18
6 miles
Super easy on the treadmill. Spent most of the day watching my amazing daughter dance at the "5,6,7,8 Dance competition at the Captain Cook" She is amazing. I'm sick during week #1 of training. Uggh. I'll just take it easy this week.
February 11th- February 17th
Mileage for the Year 2013
259 miles
Mileage for the week 2/11- 2/17
48 miles
2/17
6 miles
Super easy today. Tired and I'm coming down with a cold. Training starts tomorrow though.
2/16
8 miles
Sidewalks were still bad, so I ran on the treadmill at south. Started at 7:30 pace and progressed down to 6:32 pace. Felt great!
2/15
6 miles
Easy run to Huffman and back but kind of difficult. Had to run about 8 min miles because of snow. Took it in stride though.
2/14
9 miles
Ran right before Parent/Teacher Conferences started today. Started at 7:30 pace and progressed down to 5:49 pace. Starting to feel more like a runner again. Training begins on Monday!!!
2/13
6 miles
Just an easy 6 after school.
2/12
7 miles
Had my small window after school and was able to get a easy 7 miles in. Started at 7:30 pace and worked down to 5:56 pace. Felt good.
2/11
6 miles
Ran to Huffman and back. Felt pretty good and was nice to be outside.
259 miles
Mileage for the week 2/11- 2/17
48 miles
2/17
6 miles
Super easy today. Tired and I'm coming down with a cold. Training starts tomorrow though.
2/16
8 miles
Sidewalks were still bad, so I ran on the treadmill at south. Started at 7:30 pace and progressed down to 6:32 pace. Felt great!
2/15
6 miles
Easy run to Huffman and back but kind of difficult. Had to run about 8 min miles because of snow. Took it in stride though.
2/14
9 miles
Ran right before Parent/Teacher Conferences started today. Started at 7:30 pace and progressed down to 5:49 pace. Starting to feel more like a runner again. Training begins on Monday!!!
2/13
6 miles
Just an easy 6 after school.
2/12
7 miles
Had my small window after school and was able to get a easy 7 miles in. Started at 7:30 pace and worked down to 5:56 pace. Felt good.
2/11
6 miles
Ran to Huffman and back. Felt pretty good and was nice to be outside.
February 4th- February 8th
Mileage for the Year 2013
211 miles
Mileage for the week 2/4- 2/10
55 miles
2/10
12 miles
Ran my Boston prep route today. It was very icy, but warm 38 degrees. Ice bugs did the trick but I'm not going to lie. It felt like a long run. It'll come back quick though.
2/9
9 miles
Ran with Jerry Ross this morning on the postmark road by Airport. Felt good to be outside and running with a friend again.
2/8
8 miles
Ran to Dearmoun and back. Felt pretty good. So glad it's friday. We got a few inches of snow and it was cleared so the trails are great.
2/7
6 miles
Ran right after school again today before picking up taelynn. Progressive run.
2/6
6 miles
Had a small window to run today. Snowed all day. Kept it easy on the treadmill.
2/5
8 miles
Ran to Dearmoun and back. Sun was out and felt good. 2 days in a row running outside!
2/4
6 miles
Ran to Huffman and back. Felt okay. Now that wrestling is over I can finally run a little more stress free. Marathon training begins in 2 weeks and I want to gradually get into it.
211 miles
Mileage for the week 2/4- 2/10
55 miles
2/10
12 miles
Ran my Boston prep route today. It was very icy, but warm 38 degrees. Ice bugs did the trick but I'm not going to lie. It felt like a long run. It'll come back quick though.
2/9
9 miles
Ran with Jerry Ross this morning on the postmark road by Airport. Felt good to be outside and running with a friend again.
2/8
8 miles
Ran to Dearmoun and back. Felt pretty good. So glad it's friday. We got a few inches of snow and it was cleared so the trails are great.
2/7
6 miles
Ran right after school again today before picking up taelynn. Progressive run.
2/6
6 miles
Had a small window to run today. Snowed all day. Kept it easy on the treadmill.
2/5
8 miles
Ran to Dearmoun and back. Sun was out and felt good. 2 days in a row running outside!
2/4
6 miles
Ran to Huffman and back. Felt okay. Now that wrestling is over I can finally run a little more stress free. Marathon training begins in 2 weeks and I want to gradually get into it.
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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