Mileage for the Year 2015
3,232 miles
Mileage for the week 11/16- 11/22
36 miles
11/22
Off- Exhausted from wrestling and little sleep.
11/21
Off- Wrestling "Lancer Smith Champs"
11/20
Off- Wrestling
11/19
8.5 miles
Easy progression from 7:40 pace to 6:22 pace. Felt good.
11/18
11 miles (4 miles tempo, 3 min active recovery, 3 miles tempo)
About 1 degree outside, suppose to warm up tomorrow. Good workout today at the AK club. Lots of sweat though.
3 mile warm-up w/ strides
4 mile tempo (5:39 down to 5:36)
3 minute recovery at 7:30 pace
3 mile tempo (5:36 down to 5:30)
1 mile cool down
11/17
9 miles
General Aerobic at the AK club. Started at 7:30 pace and progressed down to 6:40ish for half the run. I felt really good.
11/16
7 miles
Easy recovery at the AK Club. Felt good. 1 above today outside and I just wanted to take it easy.
November 9th- November 15th
Mileage for the Year 2015
3,196 miles
Mileage for the week 11/9- 11/15
60 miles
11/15
13 miles
Ran my Boston prep route and it was cold. My iphone also died after 5 miles due to the cold. I felt pretty good, but my hips either hurt from the downhill or cold. Another decent week.
11/14
6 miles
Another easy recovery after wrestling tournament. Ran on my treadmill at home for 1st time since over a year ago.
11/13
6 miles
Easy recovery pace before dualing Wasilla at Dimond tonight.
11/12
8.5 miles
Progressive run at the AK club before our dual meet out in Chugiak. Started at 7:30 pace and progressed down to 6:30 pace. Felt great.
11/11
10 miles (2 x 3 mile Tempo w/ 400m jog recovery between sets)
Had a good tempo workout today. It was all comfortable. Gets warm at the AK club though.
3 mile warm-up w/strides
3 mile tempo (5:42 avg)
400 meter job (2:00 min)
3 mile tempo (5:39 avg)
1 mile cool down
11/10
8.5 miles
Ran to Dearmoun and back. Felt good to be outside. Legs felt a little tired the first 3-4 miles, but felt better as I went. Ice bugs for sure today.
11/9
7 miles
Easy recovery at the AK club. Felt good.
3,196 miles
Mileage for the week 11/9- 11/15
60 miles
11/15
13 miles
Ran my Boston prep route and it was cold. My iphone also died after 5 miles due to the cold. I felt pretty good, but my hips either hurt from the downhill or cold. Another decent week.
11/14
6 miles
Another easy recovery after wrestling tournament. Ran on my treadmill at home for 1st time since over a year ago.
11/13
6 miles
Easy recovery pace before dualing Wasilla at Dimond tonight.
11/12
8.5 miles
Progressive run at the AK club before our dual meet out in Chugiak. Started at 7:30 pace and progressed down to 6:30 pace. Felt great.
11/11
10 miles (2 x 3 mile Tempo w/ 400m jog recovery between sets)
Had a good tempo workout today. It was all comfortable. Gets warm at the AK club though.
3 mile warm-up w/strides
3 mile tempo (5:42 avg)
400 meter job (2:00 min)
3 mile tempo (5:39 avg)
1 mile cool down
11/10
8.5 miles
Ran to Dearmoun and back. Felt good to be outside. Legs felt a little tired the first 3-4 miles, but felt better as I went. Ice bugs for sure today.
11/9
7 miles
Easy recovery at the AK club. Felt good.
November 2nd- November 8th
Mileage for the Year 2015
3,136 miles
Mileage for the week 11/2- 11/8
62 miles
11/8
13.5 miles
Great group run today. Anna Dalton, TJ, Ryan Cox, Jacob Kirk, Corbyn Jahn, Dylan Petersen, Jake Moe, Tony Tomisch. Ran from Gooselake to the Hillside trails. Felt good, but a little tired toward the end. Great week of running.
11/7
9.5 miles (10 x 20 sec strides)
Ran on the coastal trail from Westchester and it was beautiful out. A little slick, but ok. Started at 7:15 pace and progressed down to 6:10 pace. I was keeping it pretty easy, but running faster then I thought. Felt good.
11/6
6 miles
Long day. I was suppose to go to Fairbanks for the North Pole tournament, but weather kept us in Anchorage. After work I did run to Huffman and back. Wore Ice bugs, but I probably shouldn't have because there wasn't much ice. Kept it pretty easy, but felt good.
11/5
9 miles
I wanted to run outside and I probably should've of. It was windy and getting dark, so I just opted for the treadmill at the AK club. Got so sweaty..... Started at 7:30 pace and progressed to 6:22 pace. Felt awesome!!!
11/4
8 miles (4 @ Tempo)
First workout in a long time........ I felt really good and I kept it on the easier side of tempo. Ran at the AK club. Tempo pace was 5:44avg.
11/3
8 miles
Ran in the Ice bugs this evening. Ran to Dearmoun and back. Felt so good running in the fresh cold air. Felt good too. Started at 7:30 pace and progressed down to 6:40 pace outside in the snow with winter gear on.
11/2
7.5 miles
Nice and easy at the AK club. Snowed last night and slick conditions outside.
3,136 miles
Mileage for the week 11/2- 11/8
62 miles
11/8
13.5 miles
Great group run today. Anna Dalton, TJ, Ryan Cox, Jacob Kirk, Corbyn Jahn, Dylan Petersen, Jake Moe, Tony Tomisch. Ran from Gooselake to the Hillside trails. Felt good, but a little tired toward the end. Great week of running.
11/7
9.5 miles (10 x 20 sec strides)
Ran on the coastal trail from Westchester and it was beautiful out. A little slick, but ok. Started at 7:15 pace and progressed down to 6:10 pace. I was keeping it pretty easy, but running faster then I thought. Felt good.
11/6
6 miles
Long day. I was suppose to go to Fairbanks for the North Pole tournament, but weather kept us in Anchorage. After work I did run to Huffman and back. Wore Ice bugs, but I probably shouldn't have because there wasn't much ice. Kept it pretty easy, but felt good.
11/5
9 miles
I wanted to run outside and I probably should've of. It was windy and getting dark, so I just opted for the treadmill at the AK club. Got so sweaty..... Started at 7:30 pace and progressed to 6:22 pace. Felt awesome!!!
11/4
8 miles (4 @ Tempo)
First workout in a long time........ I felt really good and I kept it on the easier side of tempo. Ran at the AK club. Tempo pace was 5:44avg.
11/3
8 miles
Ran in the Ice bugs this evening. Ran to Dearmoun and back. Felt so good running in the fresh cold air. Felt good too. Started at 7:30 pace and progressed down to 6:40 pace outside in the snow with winter gear on.
11/2
7.5 miles
Nice and easy at the AK club. Snowed last night and slick conditions outside.
October 26th- November 1st
Mileage for the Year 2015
3,074 miles
Mileage for the week 10/26- 11/1
40 miles
11/1
10 miles
Ran the South Loop with some extra. Kept it pretty easy and I felt good. Having 2 days off helped I'm sure. 6:50 average.
10/31
Off- South Wrestling duals
10/30
Off- South Wrestling duals
10/29
9 miles
Ran to Dearmoun and back with extra. Started at 7:22 pace and progressed down to a 5:56 mile.
10/28
6 miles
Easy pace at the AK club before our Dual meet tonight.
10/27
8 miles (8 x 20sec strides)
Ran to Dearmoun and back. General Aerobic pace with strides at the end.
10/26
6 miles
Easy from the AK club. Kept it easy.
3,074 miles
Mileage for the week 10/26- 11/1
40 miles
11/1
10 miles
Ran the South Loop with some extra. Kept it pretty easy and I felt good. Having 2 days off helped I'm sure. 6:50 average.
10/31
Off- South Wrestling duals
10/30
Off- South Wrestling duals
10/29
9 miles
Ran to Dearmoun and back with extra. Started at 7:22 pace and progressed down to a 5:56 mile.
10/28
6 miles
Easy pace at the AK club before our Dual meet tonight.
10/27
8 miles (8 x 20sec strides)
Ran to Dearmoun and back. General Aerobic pace with strides at the end.
10/26
6 miles
Easy from the AK club. Kept it easy.
October 19th- October 25th
Mileage for the Year 2015
3,035 miles
Mileage for the year 10/19- 10/25
44 miles
10/25
10 miles
Had a real good run today on my south loop. Started at 7:10 pace and progressed down to a 5:46 last mile. Felt good.
10/24
6 miles
Easy at the AK club
10/23
8 miles
Ran for about 70 minutes on single track at Kincaid. Great day for running and fun to be on trails. I was tired.
10/22
6 miles
Easy recovery at the AK club before the dual meet tonight
10/21
Off
Conferences today and no time to do anything.
10/20
8 miles w/ 8 x 20 sec strides
Ran to Dearmoun and back and threw in some strides. Felt good and still ran in shorts.
10/19
6 miles
Nice and easy at the AK club after a massage.
3,035 miles
Mileage for the year 10/19- 10/25
44 miles
10/25
10 miles
Had a real good run today on my south loop. Started at 7:10 pace and progressed down to a 5:46 last mile. Felt good.
10/24
6 miles
Easy at the AK club
10/23
8 miles
Ran for about 70 minutes on single track at Kincaid. Great day for running and fun to be on trails. I was tired.
10/22
6 miles
Easy recovery at the AK club before the dual meet tonight
10/21
Off
Conferences today and no time to do anything.
10/20
8 miles w/ 8 x 20 sec strides
Ran to Dearmoun and back and threw in some strides. Felt good and still ran in shorts.
10/19
6 miles
Nice and easy at the AK club after a massage.
October 12th- October 18th
Mileage for the Year 2015
2,991 miles
Mileage for the week 10/12- 10/18
43 miles
10/18
8 miles
Raining out, but I'm glad I ran outside. Dearmoun and back progressive. 7:20 pace to 6:09 pace.
10/17
Off
10/16
7 miles
It was nice to get this run in. Wrestling tourney got done earlier then expected. Easy pace at the AK club.
10/15
7 miles
Ran to Huffman and back. It was a progressive run and ended up running a 5:44 last mile. Felt pretty good and nice to be outside in the fall.
10/14
6 miles
Easy recovery pace at the AK club.
10/13
8 miles
I can't believe how good I felt today. I did see the chriopracter and get a 1 hr. massage today. I ran at the AK club again since it was just pouring super hard out. Last 2 miles were sub 6.
10/12
7 miles
Ran at the AK club. Kept it easy still, but did pick it up sub 7 for last couple miles. Felt really good today too. My left hip is so much better.
2,991 miles
Mileage for the week 10/12- 10/18
43 miles
10/18
8 miles
Raining out, but I'm glad I ran outside. Dearmoun and back progressive. 7:20 pace to 6:09 pace.
10/17
Off
10/16
7 miles
It was nice to get this run in. Wrestling tourney got done earlier then expected. Easy pace at the AK club.
10/15
7 miles
Ran to Huffman and back. It was a progressive run and ended up running a 5:44 last mile. Felt pretty good and nice to be outside in the fall.
10/14
6 miles
Easy recovery pace at the AK club.
10/13
8 miles
I can't believe how good I felt today. I did see the chriopracter and get a 1 hr. massage today. I ran at the AK club again since it was just pouring super hard out. Last 2 miles were sub 6.
10/12
7 miles
Ran at the AK club. Kept it easy still, but did pick it up sub 7 for last couple miles. Felt really good today too. My left hip is so much better.
October 5th- October 11th
Mileage for the Year 2015
2,948 miles
Mileage for the week 10/5- 10/11
12 miles
10/11
6 miles
I rode my bike this morning for the first time in years. I only rode it because I needed to get my truck. I really need to start biking again. It's so much fun to go faster.
Ran to Huffman and back in the evening easy. I feel heavy and very out of shape. Hips were ok.
10/10
6 miles
Easy pace at the AK club.
10/9
Off
10/8
Off
10/7
Off
10/6
Off
10/5
Off
2,948 miles
Mileage for the week 10/5- 10/11
12 miles
10/11
6 miles
I rode my bike this morning for the first time in years. I only rode it because I needed to get my truck. I really need to start biking again. It's so much fun to go faster.
Ran to Huffman and back in the evening easy. I feel heavy and very out of shape. Hips were ok.
10/10
6 miles
Easy pace at the AK club.
10/9
Off
10/8
Off
10/7
Off
10/6
Off
10/5
Off
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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