May 25th- May 31st

Mileage for the Year 2015
1,643 miles

Mileage for the week 5/25- 5/31
121 miles

5/31
21 miles

Had a great run this morning.  I was able to sleep in until 8am and I didn't get started running until after 11am.  It was great to eat a little and relax this morning, plus it was so nice out I wanted to run in the Sun today.   I took off from Westchester and ran to Totem with an out and back section to the Post office.  When I got back to westchester I was at 15 miles, so I did a 3 mile out and back on chester creek to get my 21.  I felt really good today.  I was around 6:30 pace by mile 6-7 and the last 6 miles were 6 or sub 6 pace with the last 2 miles being 5:45 and 5:44.  3 more weeks till Mayors!

5/30
11 miles

Kept it really easy recovery pace today, so I can have a good long run tomorrow. Ran my same route basically as yesterday.  Felt good and it was another warm and sunny day!

5/29
18 miles (8am/10pm)

My first run was at 6:30am since I had to be at Begich Middle School by 8:30p.  Was only up for about 20 minutes before I started running.  It sure is tough getting going when the body isn't ready.  I believe my first mile was 8 minutes:)  I kept both runs super easy.  I was going to run only 6-7 miles after work, but it was so nice and warm out I decided to keep running.  It was super easy pace, so I'm not worried about the extra mileage.  Felt way better in the afternoon run.

5/28
21 miles (15am/6pm)

Ran my Boston prep route with some elmore extention this morning and it was a sunny beautiful day. My legs felt a little heavy, but overall I felt good and strong. Kept it somewhat easy throughout the run. Started at 7:30 pace and progressed down to low 6 pace with a 5:53 last mile.

Super easy recovery pace from Studio 49 in the evening.  I felt really good, but forced myself to run easy.

5/27
18 miles (12am w/ 6 x 1200m and 6pm)

I got to use my cool new Garmin FR220 this morning.  I programmed my workout in it and it worked awesome.  Did this workout on a rolling hills between Huffman and Dearmoun.

3 mile warm-up w/ 20 sec strides
6 x 1200m @ 5K pace w/ 2 min rest.
3 mile cool down

Easy recovery pace after work to Huffman and back.  Felt good.

5/26
16 miles (10am/6pm)

Kept it super easy for another day. Ran from Westchester out towards totem and back in the morning and then ran to Huffman and back after work at skinny raven in the evening.

5/25
16 miles (10am/6pm)

Both recovery runs.  I was still a little sore and tired from saturday, but I felt pretty good and a lot better then yesterday.  Ran my south loop in the morning and then to Huffman and back in the afternoon.

May 18th- May 24th

Mileage for the Year 2015
1,522 miles

Mileage for the week 5/18- 5/24
83 miles

5/24
13 miles (8am/5pm)

Real easy recovery to Dearmoun and back in the morning.  My legs were really tired today in the beginning, but felt better as I warmed them up.  Made sure to run really slow today, but it felt good to get outside and move some.  4 more weeks till Mayors Marathon!

Another recovery pace run to Huffman and back in the late afternoon.

5/23
17 miles (Trent/Waldron 1/2 Marathon- 1:13:20)

This morning's race went ok.  I went out on the pace I wanted to avg. (5:30), but I just wasn't feeling it by mile 4.  Not sure why, but my upper body in my arms, neck, and shoulders were tight.  I was able to keep a decent pace though and I finished pretty strong with a 5:30 avg. the last few miles.  I ended up 2nd place to Kenny Brewer (1:13:03).  He started to gap me a little after mile 4 and I just didn't feel like trying to get up there towards the end.  Oh well, it was the first race of the year and good to get out there and get a race effort under my belt.

2 mile warm-up- super easy
13.1 mile
2 mile cool down.

5/22
6 miles

Ran an easy recovery pace on the south track today.  I did a few stretches to help with my hip pain.  I believe it's my sciatic nerve, so I found 4-5 good stretches for it.  I didn't feel it at all running, but a little this evening while walking.  I'm going to go ahead and race tomorrow.  If it hurts really bad during the warm up I won't race.  Looking forward to it though.

5/21
7 miles (6 x 20 sec strides)

Recovery pace this morning with some strides.  Felt good.  Last day of school with students!!!!!

5/20
12 miles

Ran right after school was out, so I could get back in time to work soccer game.  Had a real good run today on my Boston prep route. I ran it from south and went backwards.  I felt pretty strong, but didn't hammer it because I want to race pretty hard at the 1/2 marathon on Saturday.  Looking to break my PR on the Trent/Waldron Course of 1:13:01.

5/19
16 miles (5am/11pm- 6 x 800m @ 5K pace)

Easy 5 miler before school.  Felt ok, but right hip was irritated again.

In the afternoon I started from Taelynn's dance studio and headed out on Chester creek trail.  Right hip was buggin but felt way better after a couple miles, so I decided to go ahead with workout.  Found a nice section to run the 800's on.  Felt strong.

3 mile warm-up w/ strides
6 x 800m @ 5K pace (2:32- 2:34 avg)
4 mile cool down

5/18
12 miles (7am/5pm)

Easy recovery runs today.  I felt pretty good, but just tired from not getting enough sleep.

May 11th- May 17th

Mileage for the Year 2015
1439 miles

Mileage for the week 5/11- 5/17
101 miles

5/17
21 miles

Great run today.  Sun was out and I felt really good.  Started at Westchester and ran to totem and back.  Around Earthquake park I met up with Ryan Beckett and Corbyn Jahn unexpectedly and ran with them to Westchester.  Got a quick swig of water and then ran another 8 miles on chester creek.  Was around 6 min pace the last 5 miles with a 5:45 last mile.  Getting fit.

5/16
8 miles

First run outside without a shirt for the year!  Kept it easy recovery pace, but felt really good.  Ran to Huffman and up to elmore and back.

5/15
16 miles (10am w/ 6 @ Tempo and 6pm)

When I woke up I had a great idea to get the workout done before school.  I felt tired, but knew my body was feeling up to it.  It felt really controlled and somewhat easy.  Getting really fit again.

3 mile warm-up w/ strides
6 miles @ Tempo (5:27, 5:27, 5:27, 5:21, 5:21, 5:10)
1 mile cool down

Ran around south high school right after school. Kept it recovery pace.

5/14
12 miles (7am/5pm)

Super easy recovery pace on both runs today.  Ran on the south track right after school before picking up Tae.  Felt ok, legs a little tired.  Zach graduates tonight!!!!!!

5/13
21 miles (15am/6pm)

Ran from Westchester today to Totem and back w/ extra.  Started off really easy and legs a little tired.  Last mile I picked it up and ran a 5:37.  I have a couple of sick kids and  don't want to catch anything either.

Easy recovery pace to Huffman and back in the afternoon.  Felt good.

5/12
11 miles (6 x 1000m @ 5K w/ 2 min rest)

Did this workout from Alaska Club West to westchester and on the chester creek.  I felt really good and I really like this better then on a track.  I felt pretty strong too and well recovered before the next one.  Beautiful sunny day too:)

5/11
12 miles (7am/5pm)

Easy recovery during both runs.  Ran on the track after school and it started to slightly rain.

May 4th- May 10th

Mileage for the Year 2015
1,338 miles

Mileage for the week 5/4- 5/10
91 miles

5/10
18 miles

Dropped my daughter off at dance at 8:30am and took off from Studio 49 and ran the chester creek trail to almost the sullivan arena and back.  It was nice to run a different route.  I felt pretty good and took it out easy, but the last 4-5 miles were all sub 6 pace.

5/9
9 miles

It felt good to go real easy today at real recovery pace.  Legs felt pretty tired the first few miles.  Perfect running conditions, which was 48-50 degrees:)

5/8
11 miles (10K- 33:18- tempo and a little faster)

I wasn't planning on running a workout today, but after my 1st mile I felt really good and just decided to do this workout today instead of tomorrow.  Plus, it'll give me a recovery day tomorrow before my long run. Not to mention I have lots of family up for my daughters dance recital tonight and my son's graduation next week.  Now I have this workout out of the way:)

3 mile warm-up w/ strides
6.2 miles @ tempo and a little faster the last part (5:27, 5:27, 5:27, 5:21, 5:21, 5:10)  33:18
2 mile cool down.

5/7
12 miles (7am/5pm)

Both easy recovery pace, but felt extremely good in both.

5/6
15 miles

Ran to totem with out and back to post office and back to Westchester.  Started at 7:20 pace and progressed down to a 5:27 last mile.  My right hip felt really good and I was rolling!!! Had a smile to my face:)

5/5
14 miles (5am/9pm w/ 5 x 800m @ 5K pace w/ 90 sec rest)

Easy 5 mile recover pace before school in the am.

After work I warmed up by running to Hanshew's track and did 5 striders.  The 800's went pretty good, but I could tell my legs were a little tired.  Each 800 was faster plus it felt easier then the previous one too.

3 mile warm-up w/ strides
5 x 800m (2:35- 2:32) w/ 90 sec rest.
3 mile cool down

5/4
12 miles (7am/5pm)

Easy recovery pace runs today.  Ran at school in the morning and then from Taelynns dance studio in the afternoon.  Felt good, but my right hip is still buggin.

April 27th- May 3rd

Mileage for the Year 2015
1,247 miles

Mileage for the week 4/27- 5/3
107 miles

5/3
24 miles

It was a beautiful sunny morning.  Love running weather like this.  Started at Westchester and went to Totem and back on the Coast trail for my 1st 13 miles then grabbed a quick gu and some water and headed out on Chester Creek trail to the Native Hospital and back to get 24 miles.  I felt pretty good and was running 6:30-6:35 pace for most of the run.  The last couple miles were closer to 6:10 pace.  Solid week of training.

5/2
6 miles

Easy recovery pace before work at Skinny Raven.  Felt good and looking forward to a 24 miler tomorrow!!!!

5/1
17 miles (5am/12pm with 7 @ Tempo)

Easy 5 miler before work.  Felt good, but usually tired when waking up on Fridays.

Right after work I went to 620 to do this workout.  I was really pleased with this workout.  I felt really strong at the paces.

3 mile warm-up w/ strides
7 miles @ Tempo (5:33, 5:27, 5:27, 5:27, 5:21, 5:21, 5:15)
2 mile cool down

4/30
12 miles (7am/5pm)

Easy cheesy recovery miles today during both runs.  Sometimes these can get boring and monotanous, but I know they are beneficial to the big goal:)

4/29
20 miles (5am/15pm)

Super easy recovery pace before school. Felt good and easy like it should.

Ran from Westchester to Totem and back with a couple miles extra.  Started out around 7:15 pace and was sub 7 by mile 3.  Had a pretty good head wind on stretches, but also a nice tail wind on parts.  Last mile was around 5:35.  Felt really good today.

4/28
16 miles (6am/10pm with 10 x 20 sec. strides)

Easy recovery before work.  Felt good.

Ran my South loop right after work.  Did some strides on Lake Otis on the way back.  Sun was out and my legs felt pretty good turning over.

4/27
12 miles (7am/5pm)

Both easy on the treadmill (Recovery).  Felt pretty good during both, but I do notice that darn right hip flexor.  Gets a lot better as I warm up, but kind of bugging me.

April 20th- April 26th

Mileage for the Year 2015
1,140 miles

Mileage for the week 4/20- 4/26
76 mile "Recovery Week"

4/26
16 miles

So nice to sleep in a little and eat a small breakfast before running.  Nice day out with a little north wind.  Started at Westchester and ran to Totem and back with some extra to get 16.  Took it out real easy.  Picked it up a little the last 4 miles.  Right around 6 min. pace.  Felt good.

4/25
6 miles (10 x 20 sec. strides)

A little recovery with speed.  Got up a little early to finish before working at the Raven.

4/24
12 miles

Ran my Boston prep route right after work today.  Felt pretty good and was nice to pound the pavement a little.  Also, pounded the quads on the downhills.  I'm feeling pretty fit.  Didn't want to push it too much though, since this is a recovery week.  Last mile was 6:01.

4/23
11 miles (8am/3pm)

Easy recovery pace on both runs.  My right hip was really hurting in the morning before I ran during the school day.  After I rolled and stretched it some, I didn't feel it at all during my run.  I'm pretty sure it's my hip flexor just aggrevated. It'll be ok.

4/22
10 miles (6 x 800m w/90 sec. rest)

After work today I warmed up to Huffman and did my workout between Huffman and Dearmoun Rd.  My first VO2 max workouts are usually tough and this one was the same.  With the hills, etc.  I probably averaged 2:32 on the 800's.  I felt recovered though on the 90 sec which was nice.  The next VO2 max workouts usually feel better.

3.5 mile warm-up w/ strides
6 x 800m @ 5K pace w/ 90 sec. rest
3.5 mile cool down.

4/21
10 miles

Had a great run today on my South loop after work.  General Aerobic pace.  Started at 7:30 and progressed to 6:10 pace.  My right hip was acting up the first 1/2 mile, but eventually went away.  Need to massage that area (hip flexor).

4/20
11 miles (6.5am/4.5pm)

WTF!!!! Still have a head cold.  It's been almost 5 weeks now..... Body feels good running, but it's getting annoying!!!!!!

April 13th- April 19th

Mileage for the Year 2015
1,064 miles

Mileage for the week 4/13- 4/19
97 miles

4/19
17 miles (12 @ Marathon pace)

Went to 620 to get this done before work.  I felt really good and it was pretty darn easy.  I'm sitting pretty good right now with my fitness, even with this annoying head cold (or allergies).

Here it is:
3 mile warm-up w/ strides
12 miles @ Marathon pace (1 @ 5:52, 5 @ 5:46, 5 @ 5:40, 1 @ 5:33)
2 mile cool down

4/18
8 miles (6 x 20 sec strides)

Went to 620 for the first time.  Awesome place to run.  Felt good and excited for the workout tomorrow.

4/17
18 miles (12am/6pm)

Woke up at 5am to get the 12 miler done.  I just don't feel like waiting until work is over to do it.  I decided to keep it a little easier today since I have a Marathon Pace workout on Sunday.  Started at 7:30 pace and progressed down to 6:15 pace the last mile.  Felt good and easy.

Easy pace to Huffman and back after work. Weekend is finally here!!!!!

4/16
13 miles (7am/6pm)

Both easy recovery pace today.  Felt pretty good during both.  So, busy at times.  Need to make sure I'm still enjoying the process and other things too.....

4/15
20 miles

Long day today and I was going to have a hard time fitting this run in after school, so I decided to get up at 4:45 am and was running by 5:30.  I felt really good and strong.  Started at 7:30 pace and progressed down to 5:15 pace the last 1/2 mile.  Always nice to finish it early.

Easy 5 miler right after school to Huffman and back.  Legs a little tired, but felt good.

4/14
13 miles (7am/6pm)

Both runs were at an easy recovery pace.  I got a sore throat and I feel like I have a small sickness going on.  Feel a little weak.  It's weird though, because when I was running I felt great!!!! I know I'm not getting the sleep I need.

4/13
7 miles

Easy recovery pace before work.  Felt good.  I have a meeting after school and bringing tae to dance, so I may not have time to run again.