Running With LeMire

Ran 6 miles this morning and at least it was 29 degrees unlike the last couple of mornings that were in the teens. Overall the run felt pretty good and my body was definitely rested from the last couple of days off. My body obviously needed it and yesterday I slept in and took a nap.

Ran with the Runner's Edge Group for the first time in a long time and was pleasently surprised by the outcome of this long run. I set out with 14 miles in mind but of course the rest of the guys were planning on running 16 miles. Therefore if I wanted to run out 7  with everyone my choice was to then run the 7 back all by myself. That would have sucked so I fell to peer presure and ran 16 with a group of 5 guys. GReat run catching up and running pretty darm fast! I had some gps issues with my watch but when we got back two of the guys had 7:21/mi total average for the 16 miles. With that being said there had to be some pretty damn fast miles since the first mile was around 9 minutes. UGH that mile sucked but it is part of the Coaches new training philosophy and non of the guys want to hurt his feelings.I would have to say this run definitely made me feel good about my endurance (marathon training) unlike the mile time trial that I completly sucked at last weekend!

Woke up this morning with the idea I would run 6 miles outside but then I looked at my phone and saw 9 degrees!! Holy crap thats cold so my treadmill was calling out to me STAY INSIDE!! Instead of getting all bundled up I put shorts and  a tee shirt on and stayed  indoors. Did pretty good on the treadmill today put the 2"x4" under the back to get a little downhill training in as well. Started off a little slow but slowly raised the speed up and finished the last 1.5 miles at 9 mph and a sub 7 minute mile. Felt good and I stayed warm!!

ran 3 miles on the treadmill with one mile warm up then 6 200's at 12 mph on the treadmill. It was hard but overall pretty good.

ran 6 miles on the treadmill tonight at a pretty good clip 46 minutes so that equals out to a 7:38 per mile pace. Not a bad way to finish off a very cold day here in Kansas.

5 miles on the treadmill. Workout of the day was 2 mile warm-up, 2 miles at goal pace 6:40/mi (9 mph) then easy 400, goal pace 400, easy 400 and then final 400 at goal pace again. Overall the workout went pretty good but cannot believe I put 20 miles this week on my treadmill. 

13 miles this morning with the run group. 9 degrees this morning with a forecasted -9 wind chill. Thank God that the wind was not as strong as forecasted. With that said I was over dressed & ended up running most of the run without my windbreaker on. My fleece west, under armor cold gear long sleeve and another light long sleeve was plenty of warmth. Most of the run I didn't even wear gloves even though the beard had icicles growing on it. Had a great run & we started with 11 guys together for first 5 miles then it split up on the hills a bit but finished running with 5 guys. 7:38 average pretty darn good with the hilly course we ran.

Splits:      8:37, 8:10, 7:44, 7:35, 7:32, 7:45, 6:51, 7:29, 7:08, 7:30, 7:27, 7:16, 7:14,

6 miles on the treadmill at a progressively faster pace every mile starting at 7 pmh and finishing with a 9 mph last 400. Majority of the run was ran at 8 to 8.5 mph. Felt good and these miles were ran with the wood under the back to pund the quads.

3 easy miles on the treadmill. Nothing special but got a few miles in after work.

Ventured outdoors this morning in the 19 degree weather. Yes it was chilly but at least it was no wind! Overall I just took it easy and logged some miles at 7:55/mi average.

Easy 6 miles this morning before work at a 7:38/mi average. Not really fast but not to slow either just a strong run.

this weekend I didn't have a group run to go to & Jamie had to work Saturday morning at 9am so I decided to take Jacob to hockey and help coach. After hockey I picked Nathan up at the neighbors and the boys chilled out the rest of the day therefore not getting a run in. Since I didn't run Saturday I felt guilty so I got out of bed and put in 10 miles. I kind of made up my route as I went this morning and even ended up getting a few miles on a gravel frontage road. I always dread long runs of greater than 6 miles by myself but today the time and miles flew by at a 7:21/mi average. Overall I think I had a successful run and ran faster then I thought I would solo. Right now 4 weeks into my training program I am running average mile paces faster then lasted 4 weeks in and I have 1 mile more ran in those weeks. It looks like I should have a good training session if I can stay healthy. It would be awesome if at the end I could be running my daily miles at 7:00 per mile like back in the college days.

Ran 6 miles this afternoon since I had MLK day off. IT was a pretty good run considering I did not really prepare for an afternoon run. I ate lunch at 11:30 and was still burping the Pei Wei I ate at lunch 4 miles into the run. I also spent 12:30 -2:00pm at Open skating with Jacob. It was definitely a fun and busy day but I still managed to run those 6 at a 7:21/mi pace. Not super fast but but a pretty good clip after a busy day and 10 mile run at that pace yesterday.  

Ran 6 miles this morning before work. Jamie worked to 10pm last night so I did not get to bed early at all and my 5:30am alarm clock came way to fast. I was definitely a little groggy at the start of this run and my legs felt pretty good considering the last two days of running, skating and everything else I did at home. This definitely was not my fastest run but it felt good to slow it down a bit. I averaged 7:58/mi. but my first mile was 8:58 so that really hurt the overall average. 

Easy 4 miles this morning before work at a pretty slow pace.

6 miles on the treadmill this morning because Jamie had to be at work by 6am for inventory. I ended up running this with a 2x4 under the back of the treadmill to help with preperation of the downhill portions of the Boston course so that once I'm passed Heartbreak hill my legs can handle the next couple of miles downhill into Boston. This method of training worked for me last year so I have been trying to incorporate all or most of my treadmill miles. There was absolutely no pain in my right shin this morning.

This was a fun day and a complete estimate on the overall mileage.

We headed up to Brookings South Dakota for the first ever Jim Emmerich/Alumni Invitational in the brand new Indoor track facility at South Dakota State. When I was at school we were DII and now they are a full fledged DI program with the facilities to support that program! It was an amazing facility to walk into comparied to the old indoor facility we practiced at back in the early 2000's. The meet hosted 8 teams, the alumni mile and 4x300meter relay and a Little Jackrabbit 60 meter dash. The alumni mile was the 4th event following the Little Jackrabbit 60m dash that both of my boys participated in and ran great! I followed the 2.5 year old down the track and there was a great crowd of approximately 400 people watching not counting the athletes. The LEMIRE Boys represented well and had a blast.

Alumni Mile was quite the field with 24 alumni toein the line ranging from just out of college to 50 years old. Majority of the field was 30-34 years old with a handfull of 24-27 year olds and some 40 year olds that still have wheels. This field held one Olympian the SDSU Mile record holder and multiple DII All-Americans. I knew the race would go out fast and it being a 300 meter track the race is 5.33 laps around the track. The first 100m I went out in 18 seconds and was 10 meters behind majority of the field.  That was an oh shit moment and I thought what did I get myself into! I felt stronger and thankfully my strategy was opposite of most and I continued at my pace and passed people on every lap. I was about halfway around the track when the leaders hit the bell lap started and I pick it up even more because I didn' want to get lapped. I passed one of the older guys with 300 to go and then was gaining on a kid 7 years younger than me. As I hit his shoulder and I was pushing it to try and pass him with a little authority he layed down a 150meter kick that dropped me like I was standing still. DAMN 26 year old YOUNG LEGS!! I finished strong gaining on people with every lap and if this was a 3,000 meter race I think I would have finished pretty high up there but I still managed 13th out of 24 in a 5:21 mile. Not to shabby and most important is that I didn't get hurt in the firstrace of the day. Afterwards I felt as if I could have ran harder but I was definitely satisfied with that time.  

Next up 4x300 meters with just under 2 hours of rest. Now this was interesting because it's been awhile since I put two hard efforts in like that in on the same day. The alumni group met up and divided up into 5 relay teams and some young guns that just graduated put together a team that completly dimolished the other 4 teams. I spent a good portion of this time running around the track with the guys catching up and cooling down from the mile. Then after about a half hour of that we sat around and caught up with everyone. Sitting there the hamstrings started to tighten up which was a little worry some. We then warmed up as a group again and got ready to try and run as fast as possible. I ended up running a 47 second split of the relay which was not the slowest on my team but was not the fastest either. It was definietly funny to see all of these old guys running around this brand new track facilityand fun to see the young guns benefiting from the dollars donated to SDSU by Alumni. This facilty was constructed in most part by Alumni donations and yes I donated money for it and am proud to have done so and make SDSU a better place to run and attend school!   

Ran 6 miles over my lunch break today. With the events of the weekend I'm on a well needed kick in the butt and boost of running excitement through my veins! Went out in the beautiful weather here in KC on the usual route from work here and laid down an impressive time. I must still be running on that excitment because my average mile time for this run was 7:08. Amazing what a little healthy kick of compitition will do to you.

Miles went like this: 7:19, 6:58, 7:17, 7:09, 7:06, 7:01.

Overall no new aches or pains from the race weekend except a little groin tenderness but what do you expect running at speeds not matched in over 10 years.

Ran 6 miles over my lunch reak and today's workout was suppose to be a stength building exercise of a warm-up, 2 fast miles and then fnish it off at a consistant faster than easy day pace. I ran the typical course from work so I thought the 1st mile will be a little easier then mile two I would run hard and then at 2.5 I hop onto the trails so there through 4 I would take it a little easier than push it in for miles 5 & 6. The workout finshed with an average mile pace of 6:56. The miles broke down like this:

                                7:08, 6:12, 6:58, 7:14, 7:02, 7:01

Overall I felt good and the first 3 were with the wind and the last 3 were with the wind in my face probably around 5mph and the weather was upper 40's low 50's. I wore shorts and the sun was out and warm on the face. Oh ya, last night I shaved the beard off so that must have been why I ran so fast, more areo dynamic!!

6 easy miles on the treadmill since I had to come home early to watch Nathan since he is sick. I started off at 7 mph then each mile increased the speed by 0.2mph & had the 2x4" under the back to get my downhill running for the week. Overall I felt really good and was barely breathing until the last mile. The last 400 I picked it up to 8.4mph to get a little kick at the end.

Easy 4 mile run this morning in the blistering cold since I didn't get a run in yesterday. It really wasn't that cold but when the past week has been in the 40's, 50's and even 60's on Wednesday 23 degrees with a little wind chill is fing COLD!! IT was good to get a couple of easy slow miles in this week also.

IT was a great day to run here in Kansas, NOT!! 34 degrees and rain is not what I call ideal conditions to run 14 miles in but I actually did do a really good job in dressing appropriately so that only the last 2 miles were miserable. The workout for today was 14 miles with 5 miles at goal pace. I did not quite get the 5 miles at goal pace but I did run the first 7 with the guys then pushed the next 5 on a pretty hilly course then finished with 2 easy miles at the end. For running the 5 harder miles by my lonesome they all were right around 7 minutes.  Overall with a first mile and last two miles over 8 min/mi the overall average pace was 7:25/mi. Overall it was great workout for being such a mserable day.

Splits:   8:03, 7:37, 7:24, 7:32, 7:21, 7:47, 7:13, 6:55, 7:08, 6:55, 7:10, 7:16, 7:51, 7:40