Mileage for the Year 2011
2155 miles
Mileage for the week 8/22- 8/28
70 miles
8/28
8 miles
Easy recovery pace. Ran to Dearmoun and back with extra loop. Legs tired and heavy from yesterday. It was nice to get them moving a little today. 3 weeks until Equinox.
8/27
18 miles (Lost Lake- 1:48:40 for 8th place)
I had a 2 mile warm-up. The temps were great with a light rain, but sections of the course were pretty slick with my shoes. Had to slow a little. Temps made up for it though. Still need to get better on the uphill section. Should be able to run the whole thing without power walking. Ran up top pretty good and the downhill. Overall I'm happy with the performance. Fun race.
8/26
6 miles
Easy recovery pace on the treadmill after school. Lost Lake tomorrow!
8/25
9 miles
Ran from south after school. Ran my figure 8 with an extra mile. General aerobic pace.
8/24
6 miles
Recovery pace. Felt good.
8/23
10 miles (5 x 1000m @ 5K pace w/ 2 min. rest
3 mile warm-up w/ some striders
5 x 1000m @ 5K pace (3:15, 3:12, 3:14, 3:14, 3:13)
3.5 mile cool down
Felt really comfortable during the intervals, so I think I was on correct pace. I was fully recovered in under 2 minutes. Averaged about 1:45-1:50 rest. Now I have 3 pretty easy days before the race saturday.
8/22
13 miles
I ran my Boston Prep route backwards from South today. I felt really good in the legs and averaged about 6:35 pace for the entire run. Lost Lake race on Saturday.
August 15th- August 21st
Mileage for the Year 2011
2,085 miles
Mileage for the week 8/15- 8/21
80 miles
8/21
8 miles- recovery
Beautiful day in Anchorage. Recovery pace to Dearmoun and back. Felt pretty good after yesterday's effort.
8/20
20 miles (16 @ Marathon Simulation)
Ran with Jerry Ross. Was going to run pretty steady and just a little slower than marathon pace. I was pleased with this workout. We ran chester creek and coastal trail.
mile 1: 7:16 (warm-up)
mile 2: 6:38 (warm-up)
mile 3: 6:29
mile 4: 6:23
mile 5: 6:09
mile 6: 6:12
mile 7: 6:09
mile 8: 6:00
mile 9: 6:08
mile 10: 6:02
mile 11: 5:56
mile 12: 5:55
mile 13: 5:56
mile 14: 6:29 (took a gu and fluids at Jerry's) Re-start took awhile to get pace
mile 15: 6:10
mile 16: 6:10
mile 17: 6:08
mile 18: 5:56
mile 19: 7:00 "cool down"
mile 20: 6:52 "cool down"
8/19
10 miles
Ran at General Aerobic pace on my old figure 8 loop. Ran the whole time in the rain.
8/18
6 miles
Easy recovery pace on the treadmill at school. No music or anything. Very boring.
8/17
15 miles
Ran my Boston prep with the extra 3 miles again. Not as fast as last week, but was a little tired from yesterday. Averaged 6:38 pace and last mile was 5:53.
8/16
9 miles (5 x 800m w/ 90 sec. rest @ 5K pace)
3 mile warmp with striders
5 x 800m (2:34, 2:30, 2:33, 2:34, 2:33)
3 mile cool down
My first VO2 max work since before Boston. Gotta get these legs moving faster again.
8/15
12 miles (6am/6pm)
Super easy on treadmill during lunch. Then another easy run after school outside in the sun. Gotta enjoy these days! School starts for kids tomorrow!
2,085 miles
Mileage for the week 8/15- 8/21
80 miles
8/21
8 miles- recovery
Beautiful day in Anchorage. Recovery pace to Dearmoun and back. Felt pretty good after yesterday's effort.
8/20
20 miles (16 @ Marathon Simulation)
Ran with Jerry Ross. Was going to run pretty steady and just a little slower than marathon pace. I was pleased with this workout. We ran chester creek and coastal trail.
mile 1: 7:16 (warm-up)
mile 2: 6:38 (warm-up)
mile 3: 6:29
mile 4: 6:23
mile 5: 6:09
mile 6: 6:12
mile 7: 6:09
mile 8: 6:00
mile 9: 6:08
mile 10: 6:02
mile 11: 5:56
mile 12: 5:55
mile 13: 5:56
mile 14: 6:29 (took a gu and fluids at Jerry's) Re-start took awhile to get pace
mile 15: 6:10
mile 16: 6:10
mile 17: 6:08
mile 18: 5:56
mile 19: 7:00 "cool down"
mile 20: 6:52 "cool down"
8/19
10 miles
Ran at General Aerobic pace on my old figure 8 loop. Ran the whole time in the rain.
8/18
6 miles
Easy recovery pace on the treadmill at school. No music or anything. Very boring.
8/17
15 miles
Ran my Boston prep with the extra 3 miles again. Not as fast as last week, but was a little tired from yesterday. Averaged 6:38 pace and last mile was 5:53.
8/16
9 miles (5 x 800m w/ 90 sec. rest @ 5K pace)
3 mile warmp with striders
5 x 800m (2:34, 2:30, 2:33, 2:34, 2:33)
3 mile cool down
My first VO2 max work since before Boston. Gotta get these legs moving faster again.
8/15
12 miles (6am/6pm)
Super easy on treadmill during lunch. Then another easy run after school outside in the sun. Gotta enjoy these days! School starts for kids tomorrow!
August 8th- August 14th
Mileage for the Year 2011
2,005 miles
Mileage for the week 8/8- 8/14
80 miles
8/14
20 miles "Arctic Valley"
Ran my Equinox prep. 6 mile warm-up, then 48:30 to the top parking lot. Conditions were good and I felt pretty strong on the way up. Ran hard on the way down too. Felt a lot better than 2 weeks ago, but still pretty darn tired at the end.
8/13
8 miles
Ran from Jerry's house to Earthquake park and back. A little fast for recovering from yesterday (6:40 avg), but felt okay.
8/12
11 miles (6 @ Tempo)
Ran at Bartlett High School during lunch today.
3 mile warm-up on trails.
6 miles of Tempo with no rest on track (5:32, 5:36, 5:33, 5:31, 5:38, 5:35)
2 mile cool down
8/11
6 miles
Recovery pace. Blister on my heel hurts pretty good on the downhills.
8/10
15 miles
Ran my Boston prep route with an added 3 miles. Felt super good. Overall pace was 6:30. My last 3 miles were 5:58, 5:43, and 5:45.
8/9
8 miles
Felt good to run slow. Tired after the last 2 days.
8/8
12+ miles (4am/8+pm)
Ran the morning run very easy on my treadmill. Feet were beat up from yesterday and I wanted to test the ankle I rolled.
Afternoon run was "Winner Creek" in Girdwood. Ran in the rain. Good group. J. Ross, Trevor Dunbar, James Southam, and Susan bick and some Nike guys.
2,005 miles
Mileage for the week 8/8- 8/14
80 miles
8/14
20 miles "Arctic Valley"
Ran my Equinox prep. 6 mile warm-up, then 48:30 to the top parking lot. Conditions were good and I felt pretty strong on the way up. Ran hard on the way down too. Felt a lot better than 2 weeks ago, but still pretty darn tired at the end.
8/13
8 miles
Ran from Jerry's house to Earthquake park and back. A little fast for recovering from yesterday (6:40 avg), but felt okay.
8/12
11 miles (6 @ Tempo)
Ran at Bartlett High School during lunch today.
3 mile warm-up on trails.
6 miles of Tempo with no rest on track (5:32, 5:36, 5:33, 5:31, 5:38, 5:35)
2 mile cool down
8/11
6 miles
Recovery pace. Blister on my heel hurts pretty good on the downhills.
8/10
15 miles
Ran my Boston prep route with an added 3 miles. Felt super good. Overall pace was 6:30. My last 3 miles were 5:58, 5:43, and 5:45.
8/9
8 miles
Felt good to run slow. Tired after the last 2 days.
8/8
12+ miles (4am/8+pm)
Ran the morning run very easy on my treadmill. Feet were beat up from yesterday and I wanted to test the ankle I rolled.
Afternoon run was "Winner Creek" in Girdwood. Ran in the rain. Good group. J. Ross, Trevor Dunbar, James Southam, and Susan bick and some Nike guys.
August 1st- August 7th
Mileage for the Year 2011
1,925 miles
Mileage for the week 8/1- 8/7
55 miles
8/7
15 miles "Lost Lake"
OK run for me. Actually felt pretty good going up, but didn't have much spring up top. Rolled my ankle at around 9 mile mark. Ran easy for 1/2 mile until it felt better. Than on downhill section, I developed blisters again on my heals. They were painful. At least I was able to run the course again. It was a beautiful day too!
8/6
8 miles
Nice and easy. Feeling better.
8/5
10 miles
Still coughing pretty good today and feel run down and tired. But a little better than yesterday, I think. Gotta kick this bug.
8/4
10 miles
Ran my south loop today. It sucks running when you are sick.....
8/3
6 miles
Still pretty sick with a cough and feel run down. Wanted to sweat a little, so I ran real easy on the treadmill. Felt okay running.
8/2
Off
Usually I can run through being sick, but I'm exhausted. I was up most of the night with a terrible cough and I feel really run down. Probably best to take the day off. It sucks when you really want to train, plus my 10K this saturday isn't looking good now.
8/1
6 miles
Recovery pace to Huffman and back. Legs felt heavy from yesterday and I'm getting pretty sick.
1,925 miles
Mileage for the week 8/1- 8/7
55 miles
8/7
15 miles "Lost Lake"
OK run for me. Actually felt pretty good going up, but didn't have much spring up top. Rolled my ankle at around 9 mile mark. Ran easy for 1/2 mile until it felt better. Than on downhill section, I developed blisters again on my heals. They were painful. At least I was able to run the course again. It was a beautiful day too!
8/6
8 miles
Nice and easy. Feeling better.
8/5
10 miles
Still coughing pretty good today and feel run down and tired. But a little better than yesterday, I think. Gotta kick this bug.
8/4
10 miles
Ran my south loop today. It sucks running when you are sick.....
8/3
6 miles
Still pretty sick with a cough and feel run down. Wanted to sweat a little, so I ran real easy on the treadmill. Felt okay running.
8/2
Off
Usually I can run through being sick, but I'm exhausted. I was up most of the night with a terrible cough and I feel really run down. Probably best to take the day off. It sucks when you really want to train, plus my 10K this saturday isn't looking good now.
8/1
6 miles
Recovery pace to Huffman and back. Legs felt heavy from yesterday and I'm getting pretty sick.
July 25th- July 31st
Mileage for the Year 2011
1,870 miles
Mileage for the week 7/25- 7/31
81.5 miles
7/31
20 miles
Tough run today. I ran a 6 mile warm-up before running to the top of Arctic Valley Road. It took me about 48:30 to reach the top of the parking lot. It rained pretty hard going about 3/4 of the way up. My shoes became heavy with rain and were collecting mud to make them heavier. Pounded the quads on the way down and addes another 3 miles to get me my 20. Good Equinox training run!
7/30
8 miles
Ran to Dearmoun and back and threw in 6 striders. Felt pretty good despite the chest cold I have.
7/29
12 miles (6 @ Tempo)
2.8 mile warm-up to Huffman
6 straight tempo miles between Huffman and Dearmoun. (5:41, 5:43, 5:45, 5:42, 5:44, 5:43)
3.2 mile cool down/general aerobic
I felt really strong during the tempos. There are some good rolling hills in their too. I was tired coming home though. Glad to get this workout done while fighting this bug.
7/28
12 miles (6am/6pm)
I kept both runs today at a real easy pace. Beautiful outside today in Anchorage!
7/27
15 miles
A little sore all over from wrestling yesterday. I did my Boston Prep route and added another 3 miles to get 15. I actually felt good except for being tight in my shoulders and neck from wrestling.
7/26
8.5 miles
Ran to Dearmoun and back with extra loop. I threw in 10 x 100m striders too. Tired and coming down with a bug I think. Need more sleep.
7/25
6 miles
Nice recovery pace. Legs felt a little heavy from yesterday.
1,870 miles
Mileage for the week 7/25- 7/31
81.5 miles
7/31
20 miles
Tough run today. I ran a 6 mile warm-up before running to the top of Arctic Valley Road. It took me about 48:30 to reach the top of the parking lot. It rained pretty hard going about 3/4 of the way up. My shoes became heavy with rain and were collecting mud to make them heavier. Pounded the quads on the way down and addes another 3 miles to get me my 20. Good Equinox training run!
7/30
8 miles
Ran to Dearmoun and back and threw in 6 striders. Felt pretty good despite the chest cold I have.
7/29
12 miles (6 @ Tempo)
2.8 mile warm-up to Huffman
6 straight tempo miles between Huffman and Dearmoun. (5:41, 5:43, 5:45, 5:42, 5:44, 5:43)
3.2 mile cool down/general aerobic
I felt really strong during the tempos. There are some good rolling hills in their too. I was tired coming home though. Glad to get this workout done while fighting this bug.
7/28
12 miles (6am/6pm)
I kept both runs today at a real easy pace. Beautiful outside today in Anchorage!
7/27
15 miles
A little sore all over from wrestling yesterday. I did my Boston Prep route and added another 3 miles to get 15. I actually felt good except for being tight in my shoulders and neck from wrestling.
7/26
8.5 miles
Ran to Dearmoun and back with extra loop. I threw in 10 x 100m striders too. Tired and coming down with a bug I think. Need more sleep.
7/25
6 miles
Nice recovery pace. Legs felt a little heavy from yesterday.
July 18th- July 24th
Mileage for the Year 2011
1,788 miles
Mileage for the week 7/18- 7/24
70 miles
7/24
18 miles
Flew back from Fargo today. Super tired. Took a 3 hour nap before my run. 1st 13 miles were in the pouring rain. Very wet, so I decided to dry off and run the last 5 on my treadmill. Progressed down to 5:52 pace. Run was easy, but I'm just exhausted from the trip. Glad to get it done though.
7/23
10 miles (6am/4pm)
Both runs at recovery pace. Felt really good on both. Kept it easy, but the day off on thursday must of helped.
7/22
13 miles
85 degrees out, but way less humidity. I actually felt pretty good.
7/21
Off
I drove to Bemidji today to see family. Wanted to run an easy recovery run, but I didn't have the time.
7/20
12 miles
90 degree heat and a heat index of 100. Ran at noon and struggled toward the end.
7/19
10 miles w/ 5 @ Tempo
Found an athletic club in Fargo that only charged me $5.
3 mile warm-up
5 miles of straight tempo (5:46, 5:46, 5:39, 5:33, 5:27)
2 mile cool down
Tempo was way easy. Could've gone forever, but wanted to be conservative. Still warm in the club, I was soaked and sweat was everywhere. Spent 5 minutes cleaning up the sweat afterwards.
7/18
6 miles
92 degrees and very muggy. Tried to keep it at recovery pace
1,788 miles
Mileage for the week 7/18- 7/24
70 miles
7/24
18 miles
Flew back from Fargo today. Super tired. Took a 3 hour nap before my run. 1st 13 miles were in the pouring rain. Very wet, so I decided to dry off and run the last 5 on my treadmill. Progressed down to 5:52 pace. Run was easy, but I'm just exhausted from the trip. Glad to get it done though.
7/23
10 miles (6am/4pm)
Both runs at recovery pace. Felt really good on both. Kept it easy, but the day off on thursday must of helped.
7/22
13 miles
85 degrees out, but way less humidity. I actually felt pretty good.
7/21
Off
I drove to Bemidji today to see family. Wanted to run an easy recovery run, but I didn't have the time.
7/20
12 miles
90 degree heat and a heat index of 100. Ran at noon and struggled toward the end.
7/19
10 miles w/ 5 @ Tempo
Found an athletic club in Fargo that only charged me $5.
3 mile warm-up
5 miles of straight tempo (5:46, 5:46, 5:39, 5:33, 5:27)
2 mile cool down
Tempo was way easy. Could've gone forever, but wanted to be conservative. Still warm in the club, I was soaked and sweat was everywhere. Spent 5 minutes cleaning up the sweat afterwards.
7/18
6 miles
92 degrees and very muggy. Tried to keep it at recovery pace
July 11th- July 17th
Mileage for the Year 2011
1,718 miles
Mileage for the week 7/11- 7/17
67 miles
7/17
14 miles
I awoke at 5am with the intention to beat the heat and run 19 miles. I checked the temp on my phone and it was already 80 degrees out and very humid. After the 1st mile I knew it was going to be very difficult. I was soaked by mile 3. I took some water at mile 5 and finished my bottle at mile 7 with a gu. I shoes were heavy with sweat and squising by mile 8. I basically crawled into the dorms at mile 12 and changed shorts, socks, and shoes. Went out for 2 more miles before calling it quits... Gross!
7/16
5 miles
93 degrees and super humid in Fargo. Kept it super easy today after flying all night. Tired....
7/15
11.5 miles
Ran from Skinny Mini to Kincaid park with Jerry. Nice to get on some trails. Took awhile to start feeling good. Beautiful day in Anchorage. Leave for Fargo tonight.
7/14
10 miles (6am/4pm)
Both runs kept at true recovery pace. First double since April.
7/13
13 miles
Ran my south loop with an extra mile. Average pace was 6:30. Progressed down to 6:09 pace toward the end.
7/12
8 miles w/ 10 x 100m striders
Ran to Dearmoun and back with extra loop. Threw in 10 striders. Felt pretty good. Blister bothering me a little.
7/11
6 miles- recovery
Ran on treadmill to get true recovery pace. Plus it was flat to help out blister. Very warm in garage though.
1,718 miles
Mileage for the week 7/11- 7/17
67 miles
7/17
14 miles
I awoke at 5am with the intention to beat the heat and run 19 miles. I checked the temp on my phone and it was already 80 degrees out and very humid. After the 1st mile I knew it was going to be very difficult. I was soaked by mile 3. I took some water at mile 5 and finished my bottle at mile 7 with a gu. I shoes were heavy with sweat and squising by mile 8. I basically crawled into the dorms at mile 12 and changed shorts, socks, and shoes. Went out for 2 more miles before calling it quits... Gross!
7/16
5 miles
93 degrees and super humid in Fargo. Kept it super easy today after flying all night. Tired....
7/15
11.5 miles
Ran from Skinny Mini to Kincaid park with Jerry. Nice to get on some trails. Took awhile to start feeling good. Beautiful day in Anchorage. Leave for Fargo tonight.
7/14
10 miles (6am/4pm)
Both runs kept at true recovery pace. First double since April.
7/13
13 miles
Ran my south loop with an extra mile. Average pace was 6:30. Progressed down to 6:09 pace toward the end.
7/12
8 miles w/ 10 x 100m striders
Ran to Dearmoun and back with extra loop. Threw in 10 striders. Felt pretty good. Blister bothering me a little.
7/11
6 miles- recovery
Ran on treadmill to get true recovery pace. Plus it was flat to help out blister. Very warm in garage though.
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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