Mileage for the Year 2009
2236 miles
Mileage for the week 9/21- 9/27
12 miles
9/27
7+ miles
Ran to Dearmoun and back. Took it easy. It was definetly a fall day. I might have to start wearing a hat and gloves. Wrestling starts tomorrow!
9/26
5+ miles
First run since my marathon last saturday. I kept it easy but still managed to run 6:50 pace. Ran to Huffman and back.
9/25
Off
9/24
Off
9/23
Off
9/22
Off
9/21
Off
Sept. 14th- Sept. 20th
Mileage for the Year 2009
2224 miles
Mileage for the week 9/14- 9/20
50 miles
9/20
Off
9/19
28 miles (Equinox Marathon 3:03:53)
Wow! The Equinox Marathon in Fairbanks is a tough tough course. My goal was to run sub 3hrs. and even though I didn't reach that goal I am very happy with my perfomance. Here are some factors on why I probably didn't go sub 3hrs.
1. Didn't train enough specifically for the course. I will need to run more trails if I want to run well in the future.
2. Only 8 week training block.
3. Plantar Faciatis. The reason I really only trained 8 weeks. About 1/2 way through the race, it was flaring pretty good. It never got so bad I couldn't run, but it was definetly on my mind.
I did race smart though. I took it out conservative and did my best on the uphill. I tried not to red line at all on the way up. I ran the downhill okay. I just got really tired of my feet slapping the ground so hard. I'm sure the Plantar Faicatis didn't help matters. I believe I finished strong though. I really did have to suck it up mentally to get to the finish.
The race itself is an awesome event. Fairbanks does a really nice job with it. They have a great running community up their that they should be proud of. I am definetly going to put this race on the radar for next season. Now that I ran it and know the course better I want to get a fast time. I'd like to come in fit and run a 2:55 next year. It will become one of my top priorties next season.
9/18
4 miles
Nice and easy shake out run. I felt really good and prepared for the race. (I did the best I could training with plantar faciatis) Only 8 weeks too.
9/17
5+ miles (6 X 100m striders)
I really felt good today. Legs feeling fresh with a little bounce to them. Can't wait to get the race started.
9/16
Off- Recovery
9/15
8 miles (3 miles @ Marathon Pace)
Ran to Dearmoun and back with a little extra to get 8 miles in. I was able to throw a few miles at Marathon pace to get the legs turning a little bit. I ran them in (6:02, 5:58, 5:58) and felt good and smooth. Gonna rest tomorrow and then have 2 easy recovery days of 5 miles on thursday and friday before the race.
9/14
5+ miles- recovery
Ran to Huffman and back. Easy running at 6:47 pace.
2224 miles
Mileage for the week 9/14- 9/20
50 miles
9/20
Off
9/19
28 miles (Equinox Marathon 3:03:53)
Wow! The Equinox Marathon in Fairbanks is a tough tough course. My goal was to run sub 3hrs. and even though I didn't reach that goal I am very happy with my perfomance. Here are some factors on why I probably didn't go sub 3hrs.
1. Didn't train enough specifically for the course. I will need to run more trails if I want to run well in the future.
2. Only 8 week training block.
3. Plantar Faciatis. The reason I really only trained 8 weeks. About 1/2 way through the race, it was flaring pretty good. It never got so bad I couldn't run, but it was definetly on my mind.
I did race smart though. I took it out conservative and did my best on the uphill. I tried not to red line at all on the way up. I ran the downhill okay. I just got really tired of my feet slapping the ground so hard. I'm sure the Plantar Faicatis didn't help matters. I believe I finished strong though. I really did have to suck it up mentally to get to the finish.
The race itself is an awesome event. Fairbanks does a really nice job with it. They have a great running community up their that they should be proud of. I am definetly going to put this race on the radar for next season. Now that I ran it and know the course better I want to get a fast time. I'd like to come in fit and run a 2:55 next year. It will become one of my top priorties next season.
9/18
4 miles
Nice and easy shake out run. I felt really good and prepared for the race. (I did the best I could training with plantar faciatis) Only 8 weeks too.
9/17
5+ miles (6 X 100m striders)
I really felt good today. Legs feeling fresh with a little bounce to them. Can't wait to get the race started.
9/16
Off- Recovery
9/15
8 miles (3 miles @ Marathon Pace)
Ran to Dearmoun and back with a little extra to get 8 miles in. I was able to throw a few miles at Marathon pace to get the legs turning a little bit. I ran them in (6:02, 5:58, 5:58) and felt good and smooth. Gonna rest tomorrow and then have 2 easy recovery days of 5 miles on thursday and friday before the race.
9/14
5+ miles- recovery
Ran to Huffman and back. Easy running at 6:47 pace.
Sept. 7th- Sept. 13th
Mileage for the Year 2009
2174 miles
Mileage for the week 9/7- 9/13
46 miles
9/13
Off
Six days before the Equinox. I've decided to take a rest day. I'll probably go for an easy walk later today. I've run 42 days in a row now anyway. I'm also really pumped that I got almost 10hrs. of sleep last night! Gonna try and concentrate on getting some good rest this week.
9/12
12 miles
Felt great today running with a light rain. I ran my hilly boston route and kept it easy at 6:42 pace overall. I did run up huffman hill (1 mile) at a pretty good pace. I am feeling really good right now. Gonna take it easy until the race on saturday. I do have some pretty good confidence going into the race. It would be interesting to see what I could run a fast course marathon in right now. Gonna have a lot of fun in Fairbanks next weekend.
9/11
6 miles- recovery
Super easy today. Felt good. Glad it's the weekend. Klondike Road Relay is this weekend. Wishing "Take No Prisoners" luck. I will be back on the team next year!
9/10
8 miles (3 x 1600m @ 5K pace w/ 2 min. rest)
Had a good quality workout today. I ran 2.6 miles before I did my mile repeats. I ran them around 5:08 pace. They were done on the roads, so the terrain varied. I'm not going to lie, I was tired toward the end of the last 2 mile repeats. I'm glad they went well, because it will make marathon pace feel even easier. I had no problems at all with my left calf. Last workout before the Equinox!
9/9
5 miles
Took it super easy today. Wanted to keep a careful eye on my left calf. Already feeling way better. I may skip tomorrow 3 X 1600m and just run easy.
9/8
9 miles
Ran the south loop today. I felt really strong. My left calf felt good until the last few miles than I could feel it tightening again. Gonna take it real easy tomorrow. My fitness is good, just need to get to the race feeling healthy and strong.
9/7
6 miles
Easy Easy to Huffman and back with a little extra for an even 6 miles. Wore the heart rate monitor to make sure I was keeping it easy. I could definetly feel the left calf. It was still pretty tight. Hopefully tomorrow it is better. 12 days until Equinox.
2174 miles
Mileage for the week 9/7- 9/13
46 miles
9/13
Off
Six days before the Equinox. I've decided to take a rest day. I'll probably go for an easy walk later today. I've run 42 days in a row now anyway. I'm also really pumped that I got almost 10hrs. of sleep last night! Gonna try and concentrate on getting some good rest this week.
9/12
12 miles
Felt great today running with a light rain. I ran my hilly boston route and kept it easy at 6:42 pace overall. I did run up huffman hill (1 mile) at a pretty good pace. I am feeling really good right now. Gonna take it easy until the race on saturday. I do have some pretty good confidence going into the race. It would be interesting to see what I could run a fast course marathon in right now. Gonna have a lot of fun in Fairbanks next weekend.
9/11
6 miles- recovery
Super easy today. Felt good. Glad it's the weekend. Klondike Road Relay is this weekend. Wishing "Take No Prisoners" luck. I will be back on the team next year!
9/10
8 miles (3 x 1600m @ 5K pace w/ 2 min. rest)
Had a good quality workout today. I ran 2.6 miles before I did my mile repeats. I ran them around 5:08 pace. They were done on the roads, so the terrain varied. I'm not going to lie, I was tired toward the end of the last 2 mile repeats. I'm glad they went well, because it will make marathon pace feel even easier. I had no problems at all with my left calf. Last workout before the Equinox!
9/9
5 miles
Took it super easy today. Wanted to keep a careful eye on my left calf. Already feeling way better. I may skip tomorrow 3 X 1600m and just run easy.
9/8
9 miles
Ran the south loop today. I felt really strong. My left calf felt good until the last few miles than I could feel it tightening again. Gonna take it real easy tomorrow. My fitness is good, just need to get to the race feeling healthy and strong.
9/7
6 miles
Easy Easy to Huffman and back with a little extra for an even 6 miles. Wore the heart rate monitor to make sure I was keeping it easy. I could definetly feel the left calf. It was still pretty tight. Hopefully tomorrow it is better. 12 days until Equinox.
August 31st- September 6th
Mileage for the Year 2009
2128 miles
Mileage for the week 8/31- 9/6
81 miles
9/6
20 miles
2 mile warm-up
2x2 mile tempo (5:38,5:38) 400 jog, (5:38,5:38) on West Track
9 mile run @ sub 6:40 pace on Coastal Trail
3 mile tempo (5:30,5:33,5:29) on West Track
2 mile cool down
I had a great workout today. It was my last long run before the Equinox Marathon on Sept. 19th. It was a beautiful day out too. The tempo's felt great and I was in control! Splits were right on and I ran the first 4 all at 5:38 pace. When I took off from West H.S. on my 9 miler I felt really good too. I felt smooth and relaxed. I was a little tired on my last 3 miles on the track for tempo and was probably going a little fast for tempo pace. They just went by so easy. The last mile was a little tough though. I did an easy 2 mile cool down on the track at about 7:05 pace and I noticed my left calf starting to tighten up a little. I'll take the next couple of days easy to make sure it doesn't turn bad. I have a short 2 week taper. I usually will do a 3 week taper, but I got to training so late I decided to get 1 more quality week in.
I'm feeling really fit right now and I'm ready to roll up in Fairbanks. If I run smart I'm going to have a good marathon!
9/5
10 miles (6am/4pm)- recovery runs
I ran 2 super easy runs today. The first one I did outside on another beautiful day in Anchorage and the second on my treadmill. Tried to keep my heart rate as low as possible to recover. Felt great.
9/4
9 miles
Ran the south loop today. Easy in the beginning and picked it up towards the middle. Averaged 6:32 for the run. Beautiful sunny day. Legs a little tired from last 2 days.
9/3
13 miles
Ran the hilly Boston route today and added a mile. I wanted to get 15 miles in, but ran out of time because I had to get to work. Felt really good and strong today. My run was overall 6:35 pace. My feet felt fine.
9/2
12 miles (5 X 1000m @ 5K pace w/ 2min. rest)
I did the workout at West High School. I ran a 4 mile warm-up before I did my intervals. Intervals went great. I never really like interval workouts because they are tough, but I felt pretty good today. I kept it under control and in good form. I was running 38-39 sec. 200's and my 1,000 were 3:13-3:15 range. I took 2 min. of active recovery, but I really felt ready to go again at the start of each one so that is a good sign. I did another 4+ miles after the workout on the grass inside the west track. It felt good to run on the grass with my plantar faciatis. Overall a good workout today.
9/1
7+ miles- recovery
Ran an easy effort to Dearmoun and back. Legs still felt tired and my right foot was bothering me a little. Not as much as yesterday though.
8/31
10 miles (6am/4pm)- recovery
A couple easy recovery runs today. I did the morning run on the treadmill and the pm run outside. I think I will do another easy day tomorrow. My feet aren't feeling so hot today after yesterday's effort. Everything else is fine, but my darn feet!
2128 miles
Mileage for the week 8/31- 9/6
81 miles
9/6
20 miles
2 mile warm-up
2x2 mile tempo (5:38,5:38) 400 jog, (5:38,5:38) on West Track
9 mile run @ sub 6:40 pace on Coastal Trail
3 mile tempo (5:30,5:33,5:29) on West Track
2 mile cool down
I had a great workout today. It was my last long run before the Equinox Marathon on Sept. 19th. It was a beautiful day out too. The tempo's felt great and I was in control! Splits were right on and I ran the first 4 all at 5:38 pace. When I took off from West H.S. on my 9 miler I felt really good too. I felt smooth and relaxed. I was a little tired on my last 3 miles on the track for tempo and was probably going a little fast for tempo pace. They just went by so easy. The last mile was a little tough though. I did an easy 2 mile cool down on the track at about 7:05 pace and I noticed my left calf starting to tighten up a little. I'll take the next couple of days easy to make sure it doesn't turn bad. I have a short 2 week taper. I usually will do a 3 week taper, but I got to training so late I decided to get 1 more quality week in.
I'm feeling really fit right now and I'm ready to roll up in Fairbanks. If I run smart I'm going to have a good marathon!
9/5
10 miles (6am/4pm)- recovery runs
I ran 2 super easy runs today. The first one I did outside on another beautiful day in Anchorage and the second on my treadmill. Tried to keep my heart rate as low as possible to recover. Felt great.
9/4
9 miles
Ran the south loop today. Easy in the beginning and picked it up towards the middle. Averaged 6:32 for the run. Beautiful sunny day. Legs a little tired from last 2 days.
9/3
13 miles
Ran the hilly Boston route today and added a mile. I wanted to get 15 miles in, but ran out of time because I had to get to work. Felt really good and strong today. My run was overall 6:35 pace. My feet felt fine.
9/2
12 miles (5 X 1000m @ 5K pace w/ 2min. rest)
I did the workout at West High School. I ran a 4 mile warm-up before I did my intervals. Intervals went great. I never really like interval workouts because they are tough, but I felt pretty good today. I kept it under control and in good form. I was running 38-39 sec. 200's and my 1,000 were 3:13-3:15 range. I took 2 min. of active recovery, but I really felt ready to go again at the start of each one so that is a good sign. I did another 4+ miles after the workout on the grass inside the west track. It felt good to run on the grass with my plantar faciatis. Overall a good workout today.
9/1
7+ miles- recovery
Ran an easy effort to Dearmoun and back. Legs still felt tired and my right foot was bothering me a little. Not as much as yesterday though.
8/31
10 miles (6am/4pm)- recovery
A couple easy recovery runs today. I did the morning run on the treadmill and the pm run outside. I think I will do another easy day tomorrow. My feet aren't feeling so hot today after yesterday's effort. Everything else is fine, but my darn feet!
August 24th- August 30th
Mileage for the Year 2009
2047 miles
Mileage for the week 8/24- 8/30
76 miles
8/30
20 miles
I did another Equinox Marathon training run today. I ran six miles before I did the Arctic Valley Hill climb. I was happy with my effort to the top (48:15). That run is just plain tough. I don't think it matters if you are going easy or hard, you still feel like crap at certain points on the run. The very end is brutal too as you make your way up to the 2nd parking lot. I took a gu at the top and then headed back down immediately. I tried to keep the pace somewhat fast to get some good pounding on the quads to help prepare me (39:08 to get back down). When I reached my car I ran another 18:30 to give me a little over 20 miles. I need to have 1 more good week of training before I start my 2 week taper. Also, it was beautiful out today.
8/29
10 miles (8 X 100m striders)
Beautiful saturday in Anchorage. I felt awesome running today. Took it out easy and just ran how I felt. Averaged 6:45 pace. Ran the south loop again and addes a mile to give me 10.
8/28
9 miles
Ran a good General Aerobic pace on my South Loop today. It was raining and a little cooler today. Fall is definetly close if not already here. Felt good. Hoping my feet hold up for another few weeks. 6:49 pace avg.
8/27
7 miles (recovery)
Easy, Easy today on the treadmill to make sure I don't run to fast for recovery.
8/26
15+ miles
I ran the Boston route today and then added 3.2 miles to give me a little over 15 miles. It was a progressive effort today. Started easy but was running low 6:00 pace at the end. Felt really good and strong. I like that feeling of getting fit. My cumulative average was 6:33 pace.
8/25
10 miles (5 x 600m @ 5K pace w/ 90 sec. rest)
Ran 4 miles then did the workout on Hanshew's new outdoor track(really nice). The workout went good and I felt fully recovered with 90 seconds of rest. After workout I ran back to Huffman and then back home. Starting to get colder outside. I could see my breath a little while running.
8/24
5 miles (recovery)
I had a real short window after school to get a run in. Wanted to run at least 6, but only had time for 5.
2047 miles
Mileage for the week 8/24- 8/30
76 miles
8/30
20 miles
I did another Equinox Marathon training run today. I ran six miles before I did the Arctic Valley Hill climb. I was happy with my effort to the top (48:15). That run is just plain tough. I don't think it matters if you are going easy or hard, you still feel like crap at certain points on the run. The very end is brutal too as you make your way up to the 2nd parking lot. I took a gu at the top and then headed back down immediately. I tried to keep the pace somewhat fast to get some good pounding on the quads to help prepare me (39:08 to get back down). When I reached my car I ran another 18:30 to give me a little over 20 miles. I need to have 1 more good week of training before I start my 2 week taper. Also, it was beautiful out today.
8/29
10 miles (8 X 100m striders)
Beautiful saturday in Anchorage. I felt awesome running today. Took it out easy and just ran how I felt. Averaged 6:45 pace. Ran the south loop again and addes a mile to give me 10.
8/28
9 miles
Ran a good General Aerobic pace on my South Loop today. It was raining and a little cooler today. Fall is definetly close if not already here. Felt good. Hoping my feet hold up for another few weeks. 6:49 pace avg.
8/27
7 miles (recovery)
Easy, Easy today on the treadmill to make sure I don't run to fast for recovery.
8/26
15+ miles
I ran the Boston route today and then added 3.2 miles to give me a little over 15 miles. It was a progressive effort today. Started easy but was running low 6:00 pace at the end. Felt really good and strong. I like that feeling of getting fit. My cumulative average was 6:33 pace.
8/25
10 miles (5 x 600m @ 5K pace w/ 90 sec. rest)
Ran 4 miles then did the workout on Hanshew's new outdoor track(really nice). The workout went good and I felt fully recovered with 90 seconds of rest. After workout I ran back to Huffman and then back home. Starting to get colder outside. I could see my breath a little while running.
8/24
5 miles (recovery)
I had a real short window after school to get a run in. Wanted to run at least 6, but only had time for 5.
August 17th- August 23rd
Mileage for the Year 2009
1971 miles
Mileage for the week 8/17- 8/23
73 miles
8/23
20 miles
Had a good long run today. It was tough though. I parked where we normally run up arctic valley before the gate. I ran 3 miles out toward the glenn highway and then turned around and came back. So, I had 6 miles before the hill climb. I ran up arctic valley in 49:45 and came down in 37:35. Then I added 2 more miles to give me 20 miles. I was tired when I was finished.
I picked this run because of the tough hill climb to help get me ready for the Equinox Marathon.
8/22
8 miles
Nice and easy today. I really felt good in the legs and practiced running with good form. Listened to Linkin Park on the ipod. Ran to Dearmound and back with the extra .8 loop.
8/21
12 miles (7.2 @ Tempo pace)
I did an easy 3 mile warm-up on the treadmill then took off outside for my tempo run. I felt really good. I averaged about 5:55 pace for tempo. Then jumped back on treadmill for 2 mile cool down. Good quality workout.
8/20
5+ miles (recovery)
I only had a small window to run today after school. I ran to Huffman and back nice and easy. Felt good and was another beautiful day outside!
8/19
13 miles
Ran my Boston route today and added an extra mile. No way I was going to run after how my feet felt this morning. During work today my feet gradually started feeling better and by this afternoon they were good enough to run on. It was a beautiful day and I felt pretty good. Ran at about 6:40 pace.
8/18
9 miles
Did the south loop after work today. My legs felt pretty tired and my feet weren't the greatest, but they loosened up and felt okay as the run progressed. Started out slow and pick it up just a little. Averaged about 6:55 pace. School starts tomorrow! Here we go!
8/17
6 miles (recovery)
My plantar faciatis flaired up pretty good for the faster pace and pounding yesterday. I need to just be super religious about icing and massaging after workouts and at night until the running season is over Sept. 19th.
Just ran to Huffman and back. Enjoyed the run in the sun today.
1971 miles
Mileage for the week 8/17- 8/23
73 miles
8/23
20 miles
Had a good long run today. It was tough though. I parked where we normally run up arctic valley before the gate. I ran 3 miles out toward the glenn highway and then turned around and came back. So, I had 6 miles before the hill climb. I ran up arctic valley in 49:45 and came down in 37:35. Then I added 2 more miles to give me 20 miles. I was tired when I was finished.
I picked this run because of the tough hill climb to help get me ready for the Equinox Marathon.
8/22
8 miles
Nice and easy today. I really felt good in the legs and practiced running with good form. Listened to Linkin Park on the ipod. Ran to Dearmound and back with the extra .8 loop.
8/21
12 miles (7.2 @ Tempo pace)
I did an easy 3 mile warm-up on the treadmill then took off outside for my tempo run. I felt really good. I averaged about 5:55 pace for tempo. Then jumped back on treadmill for 2 mile cool down. Good quality workout.
8/20
5+ miles (recovery)
I only had a small window to run today after school. I ran to Huffman and back nice and easy. Felt good and was another beautiful day outside!
8/19
13 miles
Ran my Boston route today and added an extra mile. No way I was going to run after how my feet felt this morning. During work today my feet gradually started feeling better and by this afternoon they were good enough to run on. It was a beautiful day and I felt pretty good. Ran at about 6:40 pace.
8/18
9 miles
Did the south loop after work today. My legs felt pretty tired and my feet weren't the greatest, but they loosened up and felt okay as the run progressed. Started out slow and pick it up just a little. Averaged about 6:55 pace. School starts tomorrow! Here we go!
8/17
6 miles (recovery)
My plantar faciatis flaired up pretty good for the faster pace and pounding yesterday. I need to just be super religious about icing and massaging after workouts and at night until the running season is over Sept. 19th.
Just ran to Huffman and back. Enjoyed the run in the sun today.
August 10th- August 16th
Mileage for the Year 2009
1898 miles
Mileage for the week 8/10- 8/16
62
8/16
16 miles (Humpy's Half Marathon 1:17:55)
Ran the Humpy's Half today. Did an easy 2 mile warm-up and then kept it pretty easy for the first 6-7 miles. I did get tired toward the end and suffered from a bad side ache for a couple miles when I felt like I could've been rolling. I am happy with the race and feel okay with my shape. I wish I could've finished better, but it proves I haven't been putting in the miles. My half during the Boston Marathon was faster than today's half. I still feel if I can put in 3 good weeks I will do okay in the Equinox Marathon.
Here are my splits:
Mile 1: 5:45 (good downhill)
Mile 2: 6:07
Mile 3: 6:00
Mile 4: 5:49
Mile 5: 5:54
Mile 6: 5:52
Mile 7: 6:03
Mile 8: 5:54
Mile 9: 5:46
Mile 10: 5:57
Mile 11: 5:55
Mile 12: 6:03
Last 1.1 mile: 6:44 (good uphill)
8/15
5+ miles
Just a nice and easy shake out run before tomorrows half. I guess I find out what kind of shape I'm in tomorrow.
8/14
7+ miles (6 X 100m striders)
Ran to Huffman and back. Started out easy and picked it up a little. About 6:50pace. Feeling pretty good.
8/13
6 miles- recovery
Nice and easy today. Ran to Huffman and back with my little added loop. Cool today about 55 above, but felt great for running. Back to school today for us teachers.
8/12
12 miles
Ran the Hilly Boston route today. I started out easy, but progressively picked it up. I even clocked a 7:15 mile up Huffman Hill. Felt pretty good during the run and avg. 6:38 pace so I must of been going pretty good toward the end. Gonna take it easier the next few days to have a little spring in my step during the half-marathon on sunday.
8/11
10 miles (5 X 1200m @ 5K pace w/ 2:30 rest)
Ran a nice 3 mile warm-up with 4 pick ups and then did the 1200's on the South track. Not going to lie, it got tough at the end. Was going to quit at 4, but sucked it up and got all 5. Hard to do these types of workouts solo sometimes. Mind starts to play games with ya. Happy to run hard today. Hopefully it makes the pace in the half-marathon feel easier on sunday.
8/10
6 miles
Ran to Huffman and back with a little extra to get an even six. Kept it easy for recovery and I felt really good. Sun was out and the temp. was perfect.
1898 miles
Mileage for the week 8/10- 8/16
62
8/16
16 miles (Humpy's Half Marathon 1:17:55)
Ran the Humpy's Half today. Did an easy 2 mile warm-up and then kept it pretty easy for the first 6-7 miles. I did get tired toward the end and suffered from a bad side ache for a couple miles when I felt like I could've been rolling. I am happy with the race and feel okay with my shape. I wish I could've finished better, but it proves I haven't been putting in the miles. My half during the Boston Marathon was faster than today's half. I still feel if I can put in 3 good weeks I will do okay in the Equinox Marathon.
Here are my splits:
Mile 1: 5:45 (good downhill)
Mile 2: 6:07
Mile 3: 6:00
Mile 4: 5:49
Mile 5: 5:54
Mile 6: 5:52
Mile 7: 6:03
Mile 8: 5:54
Mile 9: 5:46
Mile 10: 5:57
Mile 11: 5:55
Mile 12: 6:03
Last 1.1 mile: 6:44 (good uphill)
8/15
5+ miles
Just a nice and easy shake out run before tomorrows half. I guess I find out what kind of shape I'm in tomorrow.
8/14
7+ miles (6 X 100m striders)
Ran to Huffman and back. Started out easy and picked it up a little. About 6:50pace. Feeling pretty good.
8/13
6 miles- recovery
Nice and easy today. Ran to Huffman and back with my little added loop. Cool today about 55 above, but felt great for running. Back to school today for us teachers.
8/12
12 miles
Ran the Hilly Boston route today. I started out easy, but progressively picked it up. I even clocked a 7:15 mile up Huffman Hill. Felt pretty good during the run and avg. 6:38 pace so I must of been going pretty good toward the end. Gonna take it easier the next few days to have a little spring in my step during the half-marathon on sunday.
8/11
10 miles (5 X 1200m @ 5K pace w/ 2:30 rest)
Ran a nice 3 mile warm-up with 4 pick ups and then did the 1200's on the South track. Not going to lie, it got tough at the end. Was going to quit at 4, but sucked it up and got all 5. Hard to do these types of workouts solo sometimes. Mind starts to play games with ya. Happy to run hard today. Hopefully it makes the pace in the half-marathon feel easier on sunday.
8/10
6 miles
Ran to Huffman and back with a little extra to get an even six. Kept it easy for recovery and I felt really good. Sun was out and the temp. was perfect.
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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