Running With LeMire

Easy 3 miles at 7:34 average pace over the lunch hour. It was pretty darn humid, windy and 83 degrees. Satisfied that I got out the door and actually ran.

While up in Minnesota to pick up the boys over the 4th of July we headed over to Cross Lake Mn to participate in what turned out to be a great family event. Joining me in the 5K was Jamie, my sister, and cousin Jason followed by the boy's, my nephew and cousins daughter running the kids races. Was a great time even though my race wasn't the greatest but considering my lack of training over the last month it was still a pretty good time. The one issue I had was my left calf upper achillis cramped up something feirce with about .5 mi left in the race which dramatically slowed me down. I ended up second in my age group and 7th overall to a bunch of high school kids 15 & 16 years of age and the 2nd overall place was a 31 year old. Not a bad showing by 2 30 year olds placing in the top 10. The cramping may have been caused by to much fun in the sun Friday along with beer. GReat event overall!

I decided today that I was going to get my butt back into working out since I slacked off the whole month of June this year. I decided I was going to go old school and repeat myself into shape. Which means I'm going to run more intervals and kind of race myself into shape quickly which should work since I'm not in bad shape I'm just lacking the motivation to run far at this time. Hopefully this will also allow me to add weights, biking and hockey into the schedule.

Today's Treadmill Workout: .5 mi warm up, 5x200m at 10mph, 200 rest at 6.5 mph, then cool down to 2 mi's was reached.  Followed that up with 20 hanging knees to elbows.

3 easy miles this morning and I don't even know what the pace was but my guess would be around 7:40-7:45 pace. Felt pretty good though and my left calf was feeling better but not 100%.

Did the same workout as week on the treadmill but added a little bit more of a warm up and one more 200 making it 6 total. Workout was .75 mile warm-up, 6x200m at 10mph with 200m recovery at 6.5 mpg, then .75 mile (400's @ 7, 7.5, 8 mph) cool down making it a total of 3 miles.

Followed the workout with 2x10 knees to elbows and 2x10 Power cleans 65lbs.

Woke up this morning and did a Crossfit Workout:

- 1 mile warm up

WOD: 3 Round for Time

9 - box hand stand push-ups

12- KB swings 35lbs

15- squats (45lbs) -focused on full movements with lighter weights

18 - Abmats situps

Finished with stretching for 5 minutes with Jacob. I did not really time myself since I'm just starting back up but I tried to just move from one movement to the other with out to many breaks. The box hand stand push-ups were the most difficult when round 3 came along. I will be sore from this workout so I need to make sure I hydrate and stretch throughout the day.

The Insane Inflatable 5K was in town this weekend so Jacob (6), Jamie and I participated in the event with one of Jacob's friends and Mom. As we are driving up to the race a nice sized rain storm rolled through making everything slippery and very wet. The start of the race is done in 15 minute waves so the starting obstical was covered in mud and slick as can be after you just been standing in mud up over your shoes.  Jacob did not enjoy the first obstical and mud but from there her was a trooper and kept a pretty good runnning pace for half of the event. They said it was a 5K but it definitely felt longer than that to me. Did not wear a watch but it took us about 70-80 minutes to complete and we had to wait at 2 obstacles to get through the course. I would have to say I was very proud of my little guy for trying hard and having fun. He showed a lot of stamina and determination and probably could have ran more if we didn't have his friend that needed to walk a little more than I expected. Overall he had a great time and said right after it he would do another race!! Future runner in the making!

Played Hockey again this week. I'm really starting to feel more comfortable out there and everytime I'm on the ice a little bit more of that rust shakes off.

4 miles over my lunch day in the scorching heat of the day. Did I mention the humidity was 89%! Yes it was a cold shower day & my body still wasn't cooled off. Overall still a good day at 7:37 average pace. Felt good & body was a little stiff from hockey yesterday.

Ran over lunch today again but stayed indoors on the treadmill to run my 200 workout again. Started off with 0.75mi warm-up at 6.5 mph, then 6x200 at 10mph with a recovery of 200m at 6.5mph. Finished up those and ran each of the last 3 quarters at 7, 7.5 & 8 mph to finish off the 3 miles.  Overall the legs felt pretty good considering running and playing hockey this week and a late night yesterday at the Royals game.

Ran 4 miles after work since the boys and Jamie are gone for the rest of the week in South Dakota spending time with her mom and step dad. Started off with this run being an easy 4 mile trip but it ended up feeling pretty easy but rounded out as a 7:23/mi average pace.  I wouldn't consider that necessarily an easy run but not really a hard run either. Overall felt pretty good but my achilles lower calf was a little stiff. I have come to the conclusion that the New Balance flats are the issue since I ran in those at the 4th of July 5K where the initial pain started and then again for yesterdays 200 meter treadmill workout. Looks like I'll refrain from wearing those for awhile. Overall I feel pretty good and am trying to get a little bit of everything into the workout schedule at this point.