Running With LeMire

College Blvd Loop at a fairly easy pace this morning of 7:43/miwith each mile getting progressively faster than the previous mile. Considering how terrible I felt Saturday at the end of the run I felt like a totally different person today. I also stepped on the scale this morning after my run and saw a number I have not seen in a very long time 172.5 lbs. The lightest I have been since starting to train for marathons has been 174 lbs.  That is a good sign.

4 miles on the treadmill after work. I modified my workout to run a 1 mile warm up then 2 miles with 400m at goal pace (9mph) then 400m rest at 7mph. Finished up with 1.25 miles at 7mph and each 400m after that progressivily getting faster by 0.2mph. Overall the body felt pretty good.

5 miles in this morning at 7:55/mi average. The wind was steady at 17 mph and wind gusts stronger that almost stopped you in your tracks or pushed you to the side dependent on the direction it hit you. Overall just an easy day run for a few miles.

College Loop this morning in chilly weather of 19 degrees and 5 mph winds making it a feel like temp or 10degree. It was nice not having the wind but it was cold & I definitely had a great looking ice beard after the run. Overall average pace was 7:12/mi which is the fastest average pace I have had on this route ever. My legs felt good and I pushed up the hills trying to keep that hill strength I'll need to get through Boston. Finished up with some stretching before hitting a very hot shower today to get that chill out.

The Runner's Edge group run had some pretty darn good running conditions this morning in the mid 30's rising and a light breeze to no no wind. This group seems to be all mixed and matched and nobody is really doing the same training plan this time around. Most of the group did a 3mi on 2 min off fartlek type workout during the first half of the run in which I just kept it at an even effort and caught back up to the group on their easy portions. I had talked with Terry on Friday evening and he was planning on running 18 miles with me so at the 16 mile turn around where everyone else turned around we continued another mile and before we turned. Overall I felt 100% better than last weekends 14 mile run and was able to keep the overall pace of 7:11/mi on the entire mile. The last mile or so my legs were definitly feeling the pain.

Miles: 6:00, 8:08, 7:17, 6:51, 7:09, 7:04, 7:18, 7:12, 7:04, 7:21, 7:20, 7:13, 7:09, 7:08, 7:15, 7:08, 7:10, 7:47  

Pretty nasty run this morning temp was 34 but factor in the 23mph winds and forcasted gusts today up to 50mph and on top of that a light snow falling it was an interesting day to be out running at 5:30am. There was nothing stirring today a few cars and 1 other person I saw as I was finishing mile 5. I decided today I would just start doing loops in one of the neightborhoods trying to stay out of the wind as much as possible with was somewhat accomplished. Today was an easy day so I did take it easy and it was a good shake out of the legs.  I also pulled out a new pair of shoes to run in which felt great on my feet and legs. At one point the wind died and the snow came down hard and it was almost white out conditions which was pretty cool. By the end of the run there was just a few flakes falling.

I'm having some issues adding a new pair of shoes so these will be called Hoka Bondi 3-Black

4 mile treadmill run with 5x400m at 9, 9.2, 9.3,9.5, & 9.5.  Mile warm up and the rest as a cool down to get to 4 miles. Felt pretty good & was better than running outside in 10 degrees & 25 mph winds!

Hiked Camelback Mountain in Phoenix Arizona this morning with the wife. We hiked this mountain the first time almost 10 years ago when we were down in the area at job interviews before accepting the position in Lake Havasu City.

Ran 4.63 miles zig zagging through the inlaws neighborhood in Mesa. It was really dark out so I thought it would be better to stay in the neighborhood on the local streets instead of venturing out to far.

Set out early on the Phoenix Marathon course right outside the inlaws neighborhood and had to make a modification to reach a bathroom at the halfway point of the run. The run started off with temps in the upper 50's and ended probably around 70 degrees before reaching mid 80s by mid day. Overall it was a tough course that had very long uphills and downhills which I'm not very used to anymore living in the rolling hills area of KC. This run ended up being a 7:30/mi average which is not bad running on my own and not really hydrated or consumed the appropriate food to run fast on Friday. Ran 5 miles at 7:19 or faster which is pretty good on my own for a long run. After the run I hit the shower and was off to the Zoo with the family.

Hiked the Wind Cave trail at the park just north of the inlaws house with the family. Was a great hike and Jacob did it all on his own and was pretty tired by time we got done.

Ran the College loop when we got home from our day of travels back to KC. I also wore my newest black pair of Hokas. Overal pace was 7:19/mi with the final two miles being 6:45 & 6:54/mi. Overall it felt great to get out after spending most of the day cramped up in either an airplane or airport.

Ran this morning outside in some really stiff winds and even larger wind gusts. Overall this run was just a relaxed recovery run in which I tried to stay out of the wind as much as possible but it didn't really work. Pace was 8:22/mi and my hips and legs were stiff.

2 Mile Tempo run with 2 mile warm up and cool down each. Ran the first mile tempo at 6:12/ mi pace and it felt pretty easy then I a break until my watch said I hit my recovery heart rate again which was approximately 2-3 minutes then set out onto another mile at 6:05/mi for that mile. Overall my legs felt strong and I ran this in my newest pair of black Hokas.

5 easy miles at 7:51/mi average pace. It was a nice easy run and my body felt good overall after yesterdays run.

Runner's Edge running group typical Saturday morning run group in which I ran 2 miles early than ran 2 miles after so that I could run the basic 14 mile run with all the other guys. I figured it would be a fast paced run since most people were only running 14 miles and I was correct! We averaged overall 7:07/mi pace with 4 miles faster than my Marathon PR average mile and felt good doing it. I did struggle the last two miles and there were some really tight turns that did not feel good but it was a great run. Miles:

7:42, 7:36, 7:16, 7:13, 7:03, 7:02, 6:41, 6:37, 6:43, 6:45, 7:14, 7:07, 7:12, 7:07,  7:17, 7:06, 7:11, 7:14

Men's League Hockey Game at 8:20pm. Got to bed at a decent time after the game but still super tired Monday morning.

College Blvd Loop at a pretty easy pace and the body felt good just super tired!! Did some stretching after on my hips that were tight but not hurting.

3 Mile Tempo Run near Marathon goal pace in my Black Hokas. Legs felt pretty good this morning and I got out the door at a reasonable time to get a 2 mile warm up, 3 mile tempo run and then 2 more miles as my cool down. Overall average pace was 7:10/mi with the 3 mile tempo miles in 6:42, 6:37 and 6:32. I did start the first mile off maybe a little to relaxed allowing me to run the other 2 miles 5 seconds per mile faster as I went but that is even good in seeing that I can push it a little harder next time.

I did the same 3 mile tempo run that I did on Tuesday and had some pretty darn good times.  Ran the 2 mile warm up then 3 miles at what was faster than Goal Pace today. My body didn't really feel that great going into the 3 mile tempo but I was suprised by the ease of the first mile then I even picked up mile 2 & 3. The 3 mile Tempo miles where at 6:37, 6:24 and 6:14. Then headed back home for the 2 miles of cooldown. Overall the legs felt pretty good and this pace did feel a little tougher than Tuesday workout but still felt pretty good. Average pace per mile was 7:09/mi.

Runner's Edge Group Run 16 miles on a very up and down hilly course. We ended up doing 5 4min x 2min intervals at approximately 5:50 to 6:10/pace. It felt very fast but not that hard total average pace for the run was 7:16/mi. By the end of the run I was definitely tired and ready to be done with the hills.

College Blvd Loop this morning before work at a easy 7:47/mi average pace. Body was a little tired and stiff from the weekends long run and all of the up and down the ladders I did while hanging new lights in the master bathroom, guest bathroom and outdoor garage lights.