Mileage for the Year 2015
967 miles
Mileage for the week 4/6- 4/12
102 miles
4/12
22 miles
Woke up at 5am to start running at 6am. It was actually nice to start in the dark and gradually see the light. Perfect running conditions though and plus it was nice to get it done.
Started from the Post office building and ran to totem and back. Then I ran to the coastal trail and ran to westchester then the sullivan arena and back. Nice to vary the course. Started at 7:30 pace and progressed to about 6:40 pace by mile 4. Last mile was 5:40 pace.
4/11
6 miles
Slept in until 6:45am. LOL I was sleeping by 10:30p, so I did get a lot of sleep which was good. I was finally able to eat breakfast and relax and lounge at home this morning for a change. Started my run around 11am.
Kept it super easy to recover from yesterday and my big 22 miler tomorrow. Looking forward to it.
4/10
17 miles (11am w/ 6 @ Tempo and 6pm)
Wanted to get this workout done, so I could enjoy my afternoon after work today. Had a real good tempo session, but it was very hot in the training room today. I seemed to have to work a little in the beginning until I got my rhythm.
3 mile warm-up w/ strides
6 miles tempo (5:33- 5:20 pace)
2 mile cool down
An easy 6 miler to Huffman and back right after work. Weekend is finally here!!!!
4/9
11 miles (6am/5pm)
Both runs were easy easy pace. Felt good and looking forward to my tempo workout tomorrow!!! Plus it's friday!!!!
4/8
20 miles (5am/15pm)
Super easy in the morning. Right hip flexor was a little tight in the beginning, but warmed up and I didn't feel it at all.
After school I went to Westchester to start my run. Ended up running to Totem and back with a little out and back to the post office to make it 15. A little tired the first few miles, but then I started to feel really good. Nice to run outside somewhere new for a change. Started at 7:30 pace and progressed down to 6:10 pace.
4/7
13 miles (7am/6pm)
Same as yesterday. Nice to have a couple easy days back to back. Felt good, but legs a little tired.
4/6
13 miles (7am/6pm)
Couple of easy recovery runs today. I felt pretty good during both runs.
March 30th- April 5th
Mileage for the Year 2015
865 miles
Mileage for the week 3/30- 4/5
101 miles
4/5
20 miles
I woke up and saw snow and it was barely snowing outside. It would've been fine running outside, but I didn't feel like dealing with it and getting wet with the slush. Plus, I wanted to run a little faster today, so I went to the AK club West.
Started at 7:30 pace and was sub 7 by mile 3. I was sub 6:30 by mile 10. 6:00 min pace by 15 and last 5 miles were sub 5:52 pace.
I felt really good and of course it's just easier on the treadmill, but I lost a lot of water and was pretty dehydrated at the end.
Solid week of training, but still trying to shake this annoying head cold:(
4/4
6 miles (10 x 20 sec. strides)
Easy recovery pace this morning. Felt really good running. Always nice running at 8am compared to 6am:)
4/3
17 miles (5am/12pm)
Easy 5 before work and felt good. So glad it's friday!
After school I did my South loop with some extra. First run in shorts outside for the year!!!! Legs a little tired. Started at 7:20 pace and progressed down to 6:10pace. Still a little discomfort in left hip, but not bad.
4/2
12 miles (7am/5pm)
Both were easy recovery pace today. A little discomfort in my left hip. I'll keep an eye on it.
4/1
20 miles (5am/15pm)
Easy recovery pace in the morning before work.
Ran my Boston Prep route after work. Good to get outside and run the hills. Legs tired and my left hip was bothering me a little from the downhills. Good effort though.
3/31
15 miles (11am w/ 6 @ Tempo and 4pm)
I just don't like waiting for workouts after work, so I woke up early to get it done. Still congested and blowing green snot from chest and nose. Ugh.... Felt pretty good the entire workout after I was warmed up.
3 mile warm-up w/ strides
6 mile @ Tempo (5:36, 5:33, 5:30, 5:27, 5:24, 5:21)
2 mile cool down
Easy 4 miler after work with stretching in the sauna after.
3/30
11 miles (6am/5pm)
Both runs were easy recovery pace today. My legs were really tired after yesterday's long run. Just part of the process. Once I was warmed up I felt pretty darn good. Still stuffed up though:(
865 miles
Mileage for the week 3/30- 4/5
101 miles
4/5
20 miles
I woke up and saw snow and it was barely snowing outside. It would've been fine running outside, but I didn't feel like dealing with it and getting wet with the slush. Plus, I wanted to run a little faster today, so I went to the AK club West.
Started at 7:30 pace and was sub 7 by mile 3. I was sub 6:30 by mile 10. 6:00 min pace by 15 and last 5 miles were sub 5:52 pace.
I felt really good and of course it's just easier on the treadmill, but I lost a lot of water and was pretty dehydrated at the end.
Solid week of training, but still trying to shake this annoying head cold:(
4/4
6 miles (10 x 20 sec. strides)
Easy recovery pace this morning. Felt really good running. Always nice running at 8am compared to 6am:)
4/3
17 miles (5am/12pm)
Easy 5 before work and felt good. So glad it's friday!
After school I did my South loop with some extra. First run in shorts outside for the year!!!! Legs a little tired. Started at 7:20 pace and progressed down to 6:10pace. Still a little discomfort in left hip, but not bad.
4/2
12 miles (7am/5pm)
Both were easy recovery pace today. A little discomfort in my left hip. I'll keep an eye on it.
4/1
20 miles (5am/15pm)
Easy recovery pace in the morning before work.
Ran my Boston Prep route after work. Good to get outside and run the hills. Legs tired and my left hip was bothering me a little from the downhills. Good effort though.
3/31
15 miles (11am w/ 6 @ Tempo and 4pm)
I just don't like waiting for workouts after work, so I woke up early to get it done. Still congested and blowing green snot from chest and nose. Ugh.... Felt pretty good the entire workout after I was warmed up.
3 mile warm-up w/ strides
6 mile @ Tempo (5:36, 5:33, 5:30, 5:27, 5:24, 5:21)
2 mile cool down
Easy 4 miler after work with stretching in the sauna after.
3/30
11 miles (6am/5pm)
Both runs were easy recovery pace today. My legs were really tired after yesterday's long run. Just part of the process. Once I was warmed up I felt pretty darn good. Still stuffed up though:(
March 23rd- March 29th
Mileage for the Year 2015
764 miles
Mileage for the week 3/23- 3/29
94 miles
3/29
21 miles
Real good run this morning. I woke up congested and still blowing yellowish snot. More than an annoyance than anything, but a little tired still.
Ran with Jeff, Anna, and Ryan. Did an easy 4 mile warm-up and then did 16 straight miles at 6:30 pace or faster. Felt pretty darn good and helped Anna pace for Marathon pace miles. We ran totem once and then around Lake Hood area. Beautiful day for a run. Just over a mile cool down.
3/28
6 miles
Easy run at the AK club before work. Woke up really congested again and it's starting to get old. Need it to go away soon. Felt good running.
3/27
16 miles (5am/11pm)
Tired this morning and my runny nose kind of came back. Felt okay running before work, but was dragging most of the day.
Ran my South loop with extra and I was kind of dreading it because I felt tired. Once I got warmed up after a couple miles I started to feel strong and it felt good. Excited to finally have a run like that. Started at 7:25 pace and progressed to 6:20 pace.
3/26
12 miles (7am/5pm)
Both runs today were at an easy recovery pace. A little tired this morning, but warmed up after a couple miles.
3/25
18 miles (5am/13pm)
Easy 5 miler before work at recovery pace. Felt good.
Ran my Boston prep route after work today. Nice to run outside, but there was a pretty good cold head wind on parts of run. Legs also felt kind of tired and so did I. Nice to run up Huffman hill again:)
3/24
15 miles (10am/5pm)
Ran General Aerobic pace before work. Started at 7:30 pace and progressed down to 6:30 pace. I felt ok, but a little winded still.
Easy recovery pace after work. Felt good and took a sauna and stretched after words.
3/23
6 miles
Decided to give it a go this afternoon. Took a sick day from school to help get some rest. I ran super easy and I felt ok. Ran to Huffman and back.
764 miles
Mileage for the week 3/23- 3/29
94 miles
3/29
21 miles
Real good run this morning. I woke up congested and still blowing yellowish snot. More than an annoyance than anything, but a little tired still.
Ran with Jeff, Anna, and Ryan. Did an easy 4 mile warm-up and then did 16 straight miles at 6:30 pace or faster. Felt pretty darn good and helped Anna pace for Marathon pace miles. We ran totem once and then around Lake Hood area. Beautiful day for a run. Just over a mile cool down.
3/28
6 miles
Easy run at the AK club before work. Woke up really congested again and it's starting to get old. Need it to go away soon. Felt good running.
3/27
16 miles (5am/11pm)
Tired this morning and my runny nose kind of came back. Felt okay running before work, but was dragging most of the day.
Ran my South loop with extra and I was kind of dreading it because I felt tired. Once I got warmed up after a couple miles I started to feel strong and it felt good. Excited to finally have a run like that. Started at 7:25 pace and progressed to 6:20 pace.
3/26
12 miles (7am/5pm)
Both runs today were at an easy recovery pace. A little tired this morning, but warmed up after a couple miles.
3/25
18 miles (5am/13pm)
Easy 5 miler before work at recovery pace. Felt good.
Ran my Boston prep route after work today. Nice to run outside, but there was a pretty good cold head wind on parts of run. Legs also felt kind of tired and so did I. Nice to run up Huffman hill again:)
3/24
15 miles (10am/5pm)
Ran General Aerobic pace before work. Started at 7:30 pace and progressed down to 6:30 pace. I felt ok, but a little winded still.
Easy recovery pace after work. Felt good and took a sauna and stretched after words.
3/23
6 miles
Decided to give it a go this afternoon. Took a sick day from school to help get some rest. I ran super easy and I felt ok. Ran to Huffman and back.
March 16th- March 22nd
Mileage for the Year 2015
670 miles
Mileage for the week 3/16- 3/22
51 miles
3/22
Off- Sick
3/21
Off- Sick
3/20
Off- Sick
3/19
6 miles
Easy run before work. Kept waking up last night with a sore throat. I feel like I'm gonna get sick.
3/18
14 miles (4am/10pm with 5+ @ Tempo)
Easy 4 miles at recovery pace before work. Felt good.
I ran with Jerry and Todd's training group at the dome tonight. It is so nice to run tempo with a solid group of 4 guys tonight. (Ryan Beckett, Corbyn Jahn, can't remember, and myself). We took turns sharing the lead every 2 laps. It was progressive from 5:44 pace down to 5:30 pace at the dome.
3.5 mile warm-up w/ strides
5+ miles of tempo (30 minutes)
1.5 mile cool down.
3/17
19 miles (15am/4pm)
I was physically running by 5:30am to get this done before work. I felt good. I started at 7:30 pace and progressed down to sub 6.
Easy 4 miler after school and stretched in the sauna afterwards.
3/16
12 miles (7am/5pm)
Both were super easy recovery runs. Made sure to keep it easy after a long run yesterday and higher mileage week.
670 miles
Mileage for the week 3/16- 3/22
51 miles
3/22
Off- Sick
3/21
Off- Sick
3/20
Off- Sick
3/19
6 miles
Easy run before work. Kept waking up last night with a sore throat. I feel like I'm gonna get sick.
3/18
14 miles (4am/10pm with 5+ @ Tempo)
Easy 4 miles at recovery pace before work. Felt good.
I ran with Jerry and Todd's training group at the dome tonight. It is so nice to run tempo with a solid group of 4 guys tonight. (Ryan Beckett, Corbyn Jahn, can't remember, and myself). We took turns sharing the lead every 2 laps. It was progressive from 5:44 pace down to 5:30 pace at the dome.
3.5 mile warm-up w/ strides
5+ miles of tempo (30 minutes)
1.5 mile cool down.
3/17
19 miles (15am/4pm)
I was physically running by 5:30am to get this done before work. I felt good. I started at 7:30 pace and progressed down to sub 6.
Easy 4 miler after school and stretched in the sauna afterwards.
3/16
12 miles (7am/5pm)
Both were super easy recovery runs. Made sure to keep it easy after a long run yesterday and higher mileage week.
March 9th- March 15th
Mileage for the Year 2015
619 miles
Mileage for the week 3/9- 3/15
102 miles
3/15
21.5 miles
Brutal conditions today! 0 degrees with -14 windchill at the start and I believe the wind only got worse as we were running. Jeff Young, Jim McDonough, and I ran the Totem 3 times to get our mileage. In the headwind we had some pretty good teamwork taking turns leading and blocking the wind from each other. Pace was easy, but nice to get some long time on the feet. Felt good despite the cold.
3/14
8 miles
Got up a little early to get this done before working at Skinny Raven all day. Kept it easy and gradually got into General Aerobic pace.
3/13
17 miles (12am/5pm)
Still cold and windy and I just don't feel like running in it. Did a very sweaty 12 miles in the am at the AK club. Started at 7:30 pace and progressed down to sub 6 pace. Last 1/4 mile I ran around 5:15 pace.
Super easy in the evening. These 2nd runs in the evening have been a lot of fun listening to music and just running easy. Feel good.
3/12
13 miles (7am/6pm)
Both runs were at easy recovery pace at the AK club. Still really cold out. Felt really good during each run today.
3/11
14 miles
Slept in again which has been really nice. Decided to take it easy today and run indoors at the AK club. Felt great, but did get a little tired at the end. Sweatfest as well. Wish they could do better with the airflow at the South club. Started at 7:30 pace and progressed down to 5:46 pace.
3/10
15 miles (10am w/ 10 x 20 sec strides & 5pm)
Ran totem this morning and right from the get go, it was cold and 1st mile was straight into a strong head wind. It was only 7 degrees out, but it must of been well below zero with wind chill. I felt good running though, but wasn't really prepared for the weather. Should've wore my face mask.
Easy recovery pace at the AK club in the evening. Took a sauna and stretched a little afterwards.
3/9
13 miles (7am/6pm)
Both runs were at recovery pace today and I felt really good on both. I'm on spring break and I slept in until 9am!!! Gonna try and get a great week of training and rest this week.
619 miles
Mileage for the week 3/9- 3/15
102 miles
3/15
21.5 miles
Brutal conditions today! 0 degrees with -14 windchill at the start and I believe the wind only got worse as we were running. Jeff Young, Jim McDonough, and I ran the Totem 3 times to get our mileage. In the headwind we had some pretty good teamwork taking turns leading and blocking the wind from each other. Pace was easy, but nice to get some long time on the feet. Felt good despite the cold.
3/14
8 miles
Got up a little early to get this done before working at Skinny Raven all day. Kept it easy and gradually got into General Aerobic pace.
3/13
17 miles (12am/5pm)
Still cold and windy and I just don't feel like running in it. Did a very sweaty 12 miles in the am at the AK club. Started at 7:30 pace and progressed down to sub 6 pace. Last 1/4 mile I ran around 5:15 pace.
Super easy in the evening. These 2nd runs in the evening have been a lot of fun listening to music and just running easy. Feel good.
3/12
13 miles (7am/6pm)
Both runs were at easy recovery pace at the AK club. Still really cold out. Felt really good during each run today.
3/11
14 miles
Slept in again which has been really nice. Decided to take it easy today and run indoors at the AK club. Felt great, but did get a little tired at the end. Sweatfest as well. Wish they could do better with the airflow at the South club. Started at 7:30 pace and progressed down to 5:46 pace.
3/10
15 miles (10am w/ 10 x 20 sec strides & 5pm)
Ran totem this morning and right from the get go, it was cold and 1st mile was straight into a strong head wind. It was only 7 degrees out, but it must of been well below zero with wind chill. I felt good running though, but wasn't really prepared for the weather. Should've wore my face mask.
Easy recovery pace at the AK club in the evening. Took a sauna and stretched a little afterwards.
3/9
13 miles (7am/6pm)
Both runs were at recovery pace today and I felt really good on both. I'm on spring break and I slept in until 9am!!! Gonna try and get a great week of training and rest this week.
March 2nd- March 8th
Mileage for the Year 2015
517 miles
Mileage for the week 3/2- 3/8
80 miles
3/8
16 miles
Ran with Anna, Ryan, and Jim today. Ran the totem route a couple of times. It was windy, but still hard to believe that the roads were completely dry this time of year. Sun was out too! Felt okay. I really need to take better care of myself nutrionally.
3/7
Off- Couldn't run today.
3/6
11 miles
Real good run today on the totem route. Started at the post office and added a little extra at the end. Felt great to be outside. Can't believe it was almost 40 degrees out.
3/5
11 miles (7am/4pm)
Both easy recovery runs. Made sure it was easy after my 1st workout last night. Legs felt pretty good.
3/4
15 miles (4am/11pm w/ Tempo)
Nice and easy recovery pace in the morning before school. Felt good. I actually forgot my running bag, so I had to go back home before getting started.
I had a great workout today at the Dome. It was my first workout of this training cycle too. It was fun to do the workout in the training group with lots of people too. I had Corbyn and Ryan in my group. We took turns taking the lead which helped. I may have run a little fast, but I felt pretty good. We averaged 5:37 pace for all the tempo. Rest was 2min between sets.
3 mile warm-up w/ strides
20 minute tempo
12 minute tempo
8 minute tempo
1 mile cool down
3/3
14 miles
Got up at 5am to get this done before school since I have an End of season coaches meeting tonight at Chugiak. I kept it pretty easy and progressed from 7:30- 6:07 pace on the treadmill. Felt good.
3/2
12 miles (7am/5pm)
After the long run yesterday, I needed some easy runs today. Kept it super easy before school and after.
517 miles
Mileage for the week 3/2- 3/8
80 miles
3/8
16 miles
Ran with Anna, Ryan, and Jim today. Ran the totem route a couple of times. It was windy, but still hard to believe that the roads were completely dry this time of year. Sun was out too! Felt okay. I really need to take better care of myself nutrionally.
3/7
Off- Couldn't run today.
3/6
11 miles
Real good run today on the totem route. Started at the post office and added a little extra at the end. Felt great to be outside. Can't believe it was almost 40 degrees out.
3/5
11 miles (7am/4pm)
Both easy recovery runs. Made sure it was easy after my 1st workout last night. Legs felt pretty good.
3/4
15 miles (4am/11pm w/ Tempo)
Nice and easy recovery pace in the morning before school. Felt good. I actually forgot my running bag, so I had to go back home before getting started.
I had a great workout today at the Dome. It was my first workout of this training cycle too. It was fun to do the workout in the training group with lots of people too. I had Corbyn and Ryan in my group. We took turns taking the lead which helped. I may have run a little fast, but I felt pretty good. We averaged 5:37 pace for all the tempo. Rest was 2min between sets.
3 mile warm-up w/ strides
20 minute tempo
12 minute tempo
8 minute tempo
1 mile cool down
3/3
14 miles
Got up at 5am to get this done before school since I have an End of season coaches meeting tonight at Chugiak. I kept it pretty easy and progressed from 7:30- 6:07 pace on the treadmill. Felt good.
3/2
12 miles (7am/5pm)
After the long run yesterday, I needed some easy runs today. Kept it super easy before school and after.
February 23rd- March 1st
Mileage for the Year 2015
437 miles
Mileage for the week 2/23- 3/1
80 miles
3/1
18 miles
Had a real good run this morning. It was nice to show up and have a good group of people to run with. Ryan Beckett, Anna Dalton, Corbyn Jahn, Dan Myers, and Jim McDonough all showed. Ran the Totem run a couple time and then Anna and I added on a little loop to get 18 miles. Body is still adjusting to the long run, but that's all part of the process. Felt pretty good for the most part.
2/28
6 miles
Easy recovery after work today. Felt good, but I never like waiting all day to run.
2/27
16 miles (11am/5pm)
I felt great this morning. I didn't get a bunch of sleep, but it felt easy today. Started at 7:30 pace and progressed down to 5:52 pace. Starting to feel the groove a little.
Super easy recovery after work today. Felt great.
2/26
8 miles
Felt really tired and worn down all day. Just been busy with banquet and stuff. Didn't run until 3:30p , but I felt great running. Kept it an easy recovery pace.
2/25
13 miles
Woke up at 5am to get this done before work. I have my Wrestling Banquet tonight, so really no time after school. I felt really good today. Started at 7:30 pace and progressed down to 5:52 pace.
2/24
8 miles (10 X 20 Sec. Strides)
General Aerobic pace with strides at the end. I stayed up too late last night. Hopefully to bed early tonight. Felt pretty good running though.
2/23
11 miles (6am/5pm)
Both runs today were at recovery pace. Nice to start getting doubles once in awhile, as long as I'm careful about recovery. Felt good. Both on treadmills, since it's still an ice rink outside.
437 miles
Mileage for the week 2/23- 3/1
80 miles
3/1
18 miles
Had a real good run this morning. It was nice to show up and have a good group of people to run with. Ryan Beckett, Anna Dalton, Corbyn Jahn, Dan Myers, and Jim McDonough all showed. Ran the Totem run a couple time and then Anna and I added on a little loop to get 18 miles. Body is still adjusting to the long run, but that's all part of the process. Felt pretty good for the most part.
2/28
6 miles
Easy recovery after work today. Felt good, but I never like waiting all day to run.
2/27
16 miles (11am/5pm)
I felt great this morning. I didn't get a bunch of sleep, but it felt easy today. Started at 7:30 pace and progressed down to 5:52 pace. Starting to feel the groove a little.
Super easy recovery after work today. Felt great.
2/26
8 miles
Felt really tired and worn down all day. Just been busy with banquet and stuff. Didn't run until 3:30p , but I felt great running. Kept it an easy recovery pace.
2/25
13 miles
Woke up at 5am to get this done before work. I have my Wrestling Banquet tonight, so really no time after school. I felt really good today. Started at 7:30 pace and progressed down to 5:52 pace.
2/24
8 miles (10 X 20 Sec. Strides)
General Aerobic pace with strides at the end. I stayed up too late last night. Hopefully to bed early tonight. Felt pretty good running though.
2/23
11 miles (6am/5pm)
Both runs today were at recovery pace. Nice to start getting doubles once in awhile, as long as I'm careful about recovery. Felt good. Both on treadmills, since it's still an ice rink outside.
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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