Running With LeMire

today Nathan had ice skating lessons at 8am which I helped out with then we went out to breakfast then off to Jacob's hockey game on the other side of KC. We came home I changed and was off for a 10 mile run. Weather was sunny 41 degrees and a wind of 7-10 mph. Overall it was a great day to be out running & I ran an average 7:23/mi pace for the first 10 miler of the training cycle. The route included some flat miles and some really hilly miles.

Men's League hockey game this evening. We played against the hot head team again & somehow our team always gets stuck with the penalties. These guys were diving all over the place and refs lets a lot of shit go. Wasn't to happy about the slash across my wrist in which I have a welt on now.

6 miles this morning with temps around 20 & 8+ mph winds. Pretty darn cold out with the wind coming from the north. 7:36/ mi average pace with a 8:35 mile to start off with then a couple of miles around 7:18/mi and 1 mile at 7:04/mi. The average pace is a little slow but it's pretty hard to make up for an 8:35 first mile. Overall the legs felt good.

This morning was yet another 20 degree day with winds around 11 degrees making feel colder. Set out on a warm up which was about 2.35 miles then back to the hill to do my 8 hill sprints trying to build some speed. Then back out on the road for another just over 2 miles for a cool down. Overall felt pretty good and was able to keep all the hill sprints around 20-24 seconds. Average heart rate 147 with a max of 162.  Good workout & felt hood as well.

2 1 mile repeats: ran a 2 mile warm up then ran two hard miles with approximately 3 minutes rest in between. First mile fast felt really easy and I rolled in at 6:12 for the mile. Then a 3 minute rest and another hard mile in 6:08. The second mile felt a lot harder than the first mile repeat. Not really hard but I know longer felt I was just clickin away with minimum effort. Then I turned around & ran 2 miles home.  Oh ya and this run was in 42 degree mist/rain total average 6:14/mi.  Great run

9 early morning miles this Saturday morning so that I can make it to Jacob's hockey game at 8:20am and then his basketball game at 10am. It was a bit of a busy Saturday morning but at least I got a run in even though it wasn't quit as long as it should have been but I got out there and it was at a decent pace of 7:39/mi in some pretty cold and breezy conditions. The wind was suppose to be picking up to 20mph winds later today so the option of running later did not sound so great. The fastest 2 miles on some little rolling hills on the course were 7:23 & 7:21. This is again a pretty good paced run for being on my own.

Men's Hockey Game: WOW our team was a mess tonight!! Our goalie didn't let anyone know he wasn't going to be there since he had to work. Then I forgot my helmet in Jacob's hockey bag which is easy to do since USA Hockey requires coaches to wear helmets while on the ice. Luckily Jamie was willing to run home and grab my helmet so I borrowed one from the rink supplies until she got back which took a half hour. Since our goalie didn't show up and nobody wanted to dress as goalie we skated with 6 players. Typically, when you play with no goalie you get smoked but we only allowed 2 goals with no goalie and then another teams goalie suited up for us halfway through the second period. As soon as we got the goalie in net we started playing better and I had my own helmet and a mouth guard in and went out and scored a goal quick then we put in another 3 goals after that.  The refs were just laughing their asses off because they had never seen a team win without a goalie. It was definitely a fun game and some good exercise.

College Loop (backwards): 6 easier miles this morning with a temp of 20 degrees and winds making the wind chill at 10 degrees. IT was pretty cold but I got my miles in and averaged a 7:41/mi pace over the route. I ran the loop backwards because I thought it would be better with what direction the wind was coming from. Running the Woodland mile in reverse was pretty hard the hill is a lot steeper this direction and then I had the wind in my face as well but when I turned to go west again the I was pretty well protected so overall the choice to run that route that direction was a great call on my part. Overall the route is a lot easier running it this way I think but when it's that cold and windy you have to protect yourself.

Had a Hill workout on the calendar this morning. Ran just over 2 miles for a warm up then ran 8 Hill Sprints (HS) each between 22-24 seconds. The last rep was touch but I pushed it through. Then went back and ran the warmp up the opposite way and called it a day. Average pace was 7:59/mi which with a average heart rate of 149 and max of 169.

Woodland 4 Miles: ran out 119th Street to Woodland and turned around and came back. Average pace was 7:25/miwith average heart rate of 152 and max of 175. Since using this watch I hvae been watching my average cadence and my runs tend to feel easier when I run at around 180 spm which todays run was 182spm. Overall my body felt pretty good.

2 x 1 Mile Repeats: overall it was a pretty good workout and the temp was above 30 degrees even with the windchill factored in. This weeks 2 miles where not quite as fast as last weeks Thursday workout but still at pretty good paces 6:19 & 6:15/mi. Overall the average pace for the entire 6 miles was 7:10 pace which is pretty good but my legs just did not feel as fresh as last week which is expected. Last week I did not run Wednesday morning and this week I did even though it was not that hard of a run. Overall a great workout on tired legs. Tomorrow I'll take off than go run with the guys and get in anywhere from 12 to 14 miles.

Met up with part of the running group and put in a good 12 mile run. Average pace was 7:20/mi with the first half of the run being a little faster than the second half but that was on purpose. It was definitely cold out but overall we stayed on the trail system that kept us pretty protected from the wind that was out there. Average Heart rate 152bpm with a max of 165. Cadence was right at 181 and felt pretty smooth.

8:16, 7:31, 7:20, 7:12, 6:57, 6:59, 7:14, 7:24, 7:24, 7:13, 7:16, 7:13

Hockey Game: Our game was scheduled on the outdoor ice tonight and it was the coldest it has been all year. On the way home my ar said the temp was 1 degree. It was pretty funny to see what all these guys thought they needed to wear to go play hockey outside. Some wore hats, face masks gloves and all these clothes under their pads and I just added a light long sleeve running shirt. YEs at first it was a bit cold but 10 minutes in I was warm. Played good ended up with 1 goal, 3 assists and 2 minutes in pentalties for tripping. A well rounded score card.

6 miles on the treadmill at 7 to 7.5 mph  then the last half mile at 8.0 just to change it up. Easy day on yet another cold day.

Hill Repeats: ran just uder 3 miles as a warm up since it was cold out this morning again than hit the hill on the adjacent street for 8 hill sprints again this week. Then wrapped up the run with about 1.5 mile cool down. Average pace was 8:17/mi. Kept it pretty easy but also added some speed.

Easy run on the treadmill since it has not been the nicest out. Tuesday afternoon we received a light rain that turned into snow and it has been cold, windy and snowing off and on since. The snow on top is soft and nice but everything underneath is very slick so I decided to take it easy and not test my luck on icy conditions.

First group run of the 2016 Boston training plan and it was a cold but good run. Temps ended up being in the low 20's with a very light breeze. Roads and sidewalks had areas still covered with snow/ice from this past weeks winter weather. Overall the running was gold we just pissed off a few cars because they had to share the road. Average pace was 7:05/mi with the first 2 miles up hill than rolling from there on out and at our turn around we did a 2 mile pick up in which I ran those two miles in 6:14 & 6:06. Miles went like this:

8:24 (worst footing), 7:36, 7:09, 6:48, 7:05, 7:03, 7:04, 6:56, 6:14, 6:06, 7:26, 7:17, 7:29, 7:05, 7:09, 7:29

Overall legs felt pretty darn good for running this hard.

Men's League Hockey: boy oh boy I did not have a good showing but I also played defense all game and haven't played that position since the first game of the year.

A very easy 6 miles this morning! My body did not want to get out of bed or even start moving this morning. Average pace was well over 8 at 8:21/mi but that was my body saying you ran way to fast on Saturday!! Recovery run was definitely the idea behind today's run. Overall my body felt good and there was no since of anything funky.

Ran a 2 mile warm up did a couple of stretches and started a 2 mile tempo effort which the goal was to run both around 6:40/mi pace. My body is still a little sore from Saturdays run its not really per say my legs but the hips and surrounding muscles that are just a little tender still. The two miles were 6:48 and 6:58. Breathing wise easy just the legs moving not the easiest. Temp was 30 with 10mph winds in which the last .25 of those two miles was directly in my face. Overall a 7:30/mi avearge for the run to bad for having tired legs.

Ran the College Blvd Loop this morning and focused on running the hills faster than usuall. On the longer hills I focused on running at a consistant pace up the hill and not slowing down while on the short hills it was more of a hill sprint. It was a good workout and I forgot to start my watch so my watch info was for 5.39 miles at an average pace of 7:26/mi with a 5 mph wind and 34 degree temps. Overall a pretty good morning run. 

Runners Edge group run this morning was terrible! The weather was nice and everything should have been good but my body did not want to participate and my left hip flexor, siatic and everything on that side was just in pain. Stretched a lot after the run and drank fluids.