Running With LeMire

6 Mile run in gail force winds anytime you turned and went north. The winds were at 19mph with gust stronger than that. It wasn't the best weather conditions to try and run two faster miles in the middle of the workout but I still managed to get 2 mile in at 7:06 & 7:14. Not quite race pace like I would have liked but with the wind and the last 1/4 mile directly into the wind I probably worked that hard. Ran this in my Black Hoka's. Some reason I cannot delete any shoes or add the shoes to my blog.

Easy 4 mile warm up then to the usual hill to run Hill Sprints. In total I ran 7 hill sprints then off for just over a mile to wrap up the 6 miles. I haven't had this much energy this late in my training period to run workouts during the week but this round of training I'm feeling healthy and comfortable performing these workouts.

Runner's Edge Group run in Lawerence Kansas, ran in the gray Hoka's.

The weather was amazing and almost a little warm side the last 5 miles. The first 12 miles we zigged and zagged through town with the largest hills always being on the KU campus. Instead of doing an out and back course we decided after running the first 5 miles of the route that we would back track and run those again to make the total run 22 miles. This was a great idea because we eliminated all of the major hills and only had to deal with nice rolling to flat terrain. A couple of people had some bathroom issues so we started our Goal Pace miles earlier than expected but it got them back to the bathrooms in time. Our average total mile pace for this run was 7:10/mi. That is crazy fast for the longest run of the training cycle and nobody was willing to slow down. I made some comments about the pace throughout the run. Miles on this run went like this:

8:05, 7:25, 7:11, 7:19, 7:10, 7:11, 7:07, 7:25, 6:50, 6:53, 6:35, 7:05, 6:53, 6:34, 6:25, 6:42, 7:11, 7:29, 7:31, 7:27, 7:26, 7:42

My body was definitely sore after this run, mostly just my hip flexors.

4 easy shake out miles at 8:20/mile pace.

This morning my legs felt a lot better than I thought they were going to after yesterdays run. It was again windy for the second day in a row but with temps in the low 60's and humid as can be. I ran 2 mile warm up then tried to run 2 Goal Pace (GP) miles of 6:40/mi. I just could not get the pace down and I was trying to keep an eye on the pace on the watch it was always faster or slower than 6:40. Ended up running those 2 miles in 6:43 & 6:47 but the watch was ranging from 6:30 to 6:50 the entire time and I just could not hold an even pace. 6:50 pace felt to easy but 6:30 pace felt like I was working a little more than I wanted to. Overall it was still a good run at 7:17/mi total average. Gray hokas again.

Ran 2 miles on the treadmill after work with the 2x4 under the back of it to get some downhill miles in. Took these two miles really easy but just trying to make sure my quads are strong on race day.

Gray Hoka's-7mi

Ran a 3 mile tempo run this morning and was just trying to have it be done at a comfortable pace after a 2 mile warmup. The first mile seemed really easy at 6:30 pace so I thought I would just keep it right at that effort level and of course when I do that I always end up turning it up a notch which I did. The 2 mile was 6:23 and the 3 was at 6:19mile. The last mile seemed to be a little harder but still not to bad. Overall pace for the 7 miles was 7:05/mi which is really good.  I am also down a couple more pounds at 167.5 after the run which is the lightest I have been since  I stopped running in College in 2004.

Bonid Gray - 16 miles

The Runner's Edge group run met in Prairie Village on what ended up being a very rolling hill run. The hills were long and gradual with very little actual flat area it was either up or down. My watch died 8 miles into the run and according to Brooke at the end of the run we ran 7:06/mi average pace. I beleive that we really ran some fast miles. Overall my body was feeling a little tired from the hard last 2 weeks of running.

5 easy Monday Miles at 8:11/mi average. My legs were pretty tired but I think that was from playing hockey last night and scoring 2 goals on some sick moves! Overall the body was feeling good just tired.

Hoka Bondi Gray/Black: 6

Set out to run a 3 mile tempo run but my body was still just feeling tired so I ran the first mile in 6:53 of the tempo and it felt easy but my legs just did not have the power to move forward so I cut the workout short and just got 6 miles in.

Hoka Bondi Gray/Black: 7

Set out to run the Tuesday workout this morning and my body felt great and the weather was a perfect 38 degrees. Durig my 2 mile warm up my body was feeling good so I new this was going to be a good workout. I started the 3 mile tempo run with a 6:17, 6:09, 6:06 to finish it up then ran through the 5k mark to see what the 5k time would be which ended up to be a 19:08 5K. My total run was 7.15 miles in 48:29 which is faster than a 7 min/mi pace which I have not done since Collge days. Lets just say I'm feeling good & confident in my running!! 

Hoka Black/Gray- 16 miles

The Runner's Edge group run was 16 miles this morning with the temps in the low 30's, slight breeze and warming conditions. Overall a pretty darn good day for a run. The group plan was 4 to 7 reps of 2 min hard by 4 min easy. We ended up running 6 at mostly sub 6 minute pace with on right around 6min. Total average pace for the run was 7:04/mi.

Miles went like so: 8:22, 7:39, 7:29, 7:07, 6:53, 6:50, 6:19, 6:55, 6:53, 6:45, 6:46, 6:40, 6:29, 7:28, 7:13, 7:20,

5 easy miles on Monday to workout the legs and revocer from Saturday's fast workout and last nights men's hockey game. In last nights game we won 5-2 and I had 2 goals, 2 assists for a total of 4 points on the night. This was my last last hockey game of the season since we are a month out from Boston. Hopefully the team can keep the ball rolling and and win 2 games without me so we can play in the championship game the weekend after Boston.

Hoka Gray/Black; 6 miles

This mornings workout was a total of 6 miles, 2 warm up then 4x800 with 2 mile cool down. The 800's went like this: 3:06, 3:03, 2:56, 2:55. My legs did not feel fresh today but these are the first 800's I have done all year so I think they went pretty well cnsidering there was also 15mph winds that half of my 800 loop was running directly into. At least I know if the wind is bad in Boston I can still run fast.

6 easy miles on the treadmill this morning. First mile I ran it with the 2x4 under the back to get downhill running in and strengthen the quads for the last push of Boston in just over 3 weeks. Then the rest was just ran at an easy pace since I decided not to run outside. Weather was 18+mph winds, light rain and feel like temps ar 32 degrees. Figured it was a good day to take it easy and just get a few miles in on the treadmill.

Hoka- black/gray: 20

Did some mental preparations for this run and thought I would try my 10 goal pace miles at 6:40/mi and see how I felt after that during the last 5 miles to closeout the 20 mile run. The goal pace miles went suprisingly well and I felt under control and could talk throughout most of them except the last 1 which we pushed hard at a 6:10 mile.

Hoka Bondi: black/gray 4 miles

Easy 4 mile run this morning to shake out the legs after Saturdy's hard long run. Legs felt suprisingly well this morning considering the weekend workout. Today was the first time that the recovery feature on my watch actually said something different from GOOD. It said FAIR which is about how I felt. Overall it was 8:15/mi pace in which the body was feeling better and better as I went on the run.

Hoka Bondi Black/Gray- 5 mi

Ran a 2 mile warm up then ran one mile at GP 6:42 then ran 2 miles home to wrap up the day. Overall the body felt pretty good just a little tired and the legs didn't want to go to fast.

Hoka Clifton (new); 7.14 mi

My new pair of Cliftons I ordered this weekend were delivered last night so I decided to pull them out for their first run. I ran a 3 mile tempo run with 2 mile warm up and cool down.  Total workout average pace was 6:56/mi with building winds that were 11mph.  The 3 mile tempo started off  with a 6:11, 6:06, 5:59 which then I pushed it through the 5k mark in 18:54. Which is the fastest 5k I have ran in over 2 years. My body was actually pretty darn sore from squating and putting together Jacob's basketball hoop that he got for his birthday. Yup the outside of hamstrings and deltoids just pain stiff and sore, I call it the first sign of getting old! Overall a great workout and my feet felt great in my new shoes I'll be wearing in Boston in just over 2 weeks.