Running With LeMire

2 miles on the tradmill over lunch at 7mph for 1.75 mi, then 8mph last 400. Felt pretty good considering I have not ran in over a week. Then did 20 hanging knees to elbows to wrap it up and get back to work fast.

Easy 3 miles on the treadmill first mile at 7 mph and next 2 at 7.5 mph.

6 miles on the College loop and it was hot and humid at 7am. A mile and a half in and I was coated in a sweat slim layer that I have not had in a long time. Overal pace was 7:43/mi pretty good for the lack on running I have been doing but I was definitely tired after it.

Easy 6 miles this morning in about 68 degrees and a lot less humidity then there has been in the last couple of months. I debated on weather only to run 4 miles or do the full 6 mile College loop then I walked outside and litterally made the descision based off the great weather that it was 6 miles no matter what. It was a good descision also since todays run was at 7:23/mi average which is 20 seconds faster than Sunday mornings run. It's a little crazy to think that I felt so much better this morning then I did on Sunday but the weather must have played a large part in that. No I need to add some speed in prep of October 6th SDSU Classi Cross Country meet. Goal is to not come in DFL and beat some young college punks!

Today is our 9th Wedding Aniversary so we did a CrossFit workout together. For our warmup we ran for a half mile, 10 power cleans and a few stretches.

3 RFT ( 3 Rounds For Time): just under 8 minutes

9 Shoulders to Over head - 45 lb bar

12 Overhead Kettle bell swings - 35 lbs

15 Squats - body weight

18 Abmat Situps

Cool down half mile run and some stretching. Overall it was a pretty darn good workout.

Ran 6 miles again this morning via the College loop at 7:13 average pace. This maybe the fastest time I have every ran this loop in. My legs felt pretty darn good considering we did a CrossFit workout yesterday. My upper body shoulder, biceps, traps and neck definitely felt yesterdays CrossFit workout more than the legs did. 

Mile splits were: 8:05, 7:06, 7:03, 7:03, 6:54, 7:05

Miles 3 and 4 have the most hills on the route so to be able to keep those down right around 7 is pretty darn good. So far almost 4 hours after my run my legs and body are still feeling good.

Ran 6 miles on the College Blvd route again this morning in cooler and less humid coditions again. Body was a little stiff from yestreday's cross fit workout. Even with that brutal workout I still managed to run the route at a 7:35/mi average. The first mile just to get warmed up and loosen up was a 8:20 mi so that really killed the average.

Played Hockey: 8 penalty minutes and 2 assists.

6 pretty easy miles my body was a little stiff and sore from yesterday's hockey game. Pace was around 7:43/mi again. It was a bit on the humid side with some breeze but overall a good run.

Today's workout is a bit unique and but together to get a little speed, strength and fit into the schedule.

Today I got off at 3:30pm so I could pick Jacob up from school since there are after school child care issues which is another story. I walked up to school and walked home with him and the other kids then jumped on the treadmill for a quick 2 miles before having to go get Nathan at daycare. Therefore I ran the first mile easy then ran the last mile with 4 200's at 10 mph and equal jog to make it to mile 2. Then we were off to pick up Nathan and return home till Jamie returned from work and the Cross-Fit wourkout began:

- Agility/Plyo Warm up exercises

25 - Kettle bell swings 35 lbs

25 - Push ups

25 - Squats 45lbs

25 - dead lifts 75lbs

25 - abmat situps

followed by 2 sets of 10; shoulder to over head presses at 55lbs

College Loop in an average mile pace of 7:26 for those miles with an 8:12 for the first mile.

Cross-Fit Workout: this wa a prety brutal workout in which my pace dirastically changed (slowed) as the workout went on. Afterwards my body really felt the effort put forth.

.5 mi warm up and stretching

5 Rounds of 7 Reps each for Time (16:30)

7 - push-ups

7 - Deadlifts (95 lbs)

7 - Knees to Chest (hanging)

7 - Ring Rows

7 - Burpees

7 - Kettle bell swings (35 lbs)

7 - Kettle bell Squats

Ran the College Blvd loop this morning at an average 7:35/mi average after yesterdays hard CrossFit workout. Not to bad considering the first mile was at 8:20. It took that long for my body to shake out some of the stiffness from yesterday's workout and then by time I was done and back home stretching the legs were a little tired and stiff. Did some stretching and the left hip was pretty stiff. Nothing injured just stiff and tired.

6 total miles this morning with 2x1 mile repaets at a harder pace. Overall the weather was in the upper 50's some humidity but chilly to begin the run and by 2 miles I was warmed up and ready to go.

1- 8:22

2- 7:32

3- 6:22 - legs felt like they were just getting moving

4- 6:10 - overall it was pushing the pace some but did not feel like I was redlining it the entire time.

Overall a little better than I thought it was going to go. My goal was around 6:20 for each rep so I guess I'll have to adjust that goal for the next time I do mile repeats. I think I might also have to allow for a little time after the warmup to loosen up a little more so these two miles are a little closer in times, consistency is the goal.

6 easier miles after yesterday's workout at an average mile pace of 7:43. Legs felt pretty good just a little tired. I pulled out a new pair of Hoka's to run in as well.

0.75 mi warm up then ran the last 200 of each 400 at 10mph (6min/mi) pace to get a little change of speed in. Then started a strength workout of 3 sets of pull-ups (assisted), squats (55lbs), deadlifts (95 lbs), then one set of 10 power cleans (55lbs). then played pirates with the boys for 15 minutes before moving the playtime to outside from the basement.

4 really easy miles this morning my body was pretty tired and I had a really hard time getting out of bed this morning. Average pace was over 8min this morning but obviously my body needed an easy day.

CrossFit Workout: 4 Round for Time

400m run: this we ran down our hill on our street turned around and came back up the hill.

20 Kettle Bell (over head) 35 lbs

15 Air Squats

10 Push Ups

Closeout 100 Abmat situps

Repeat 4 time. The running part was actually pretty tough being the second half of it is up a pretty good size hill. Yes we did everything in the driveway and pretty much all of the neighbors watched us do this workout.

4 easy miles this morning bright and early since I woke up early because Nathan fell out of his bed and I couldn't go back to sleep. As I laid in bed my body was just getting stiffer and stiffer from yesterdays workout so I just went for an easy run. It was definitely not fast around 8min/mi but it did help me shake out the legs.

6 miles this morning in the nasty humidity (96%) and high 60's temps making it feel more like 80 then the true temp. I definitely felt the struggle to breathe today versus some of the temps I was running in just over a week ago when it was down right chilly on my morning runs.