Running With LeMire

This morning was yet another very humid day in which I my legs are still stiff and my upper body sore from Saturday mornings Crossfit workout. So I set out to possibly repeat the 2x1 mile repeats but my body was not having it. Therefore I did the 2 mile warm up then ran one mile at a comfortable but faster pace which ended up being 6:22 and I didn't look at my watch once on the repeat just based it off of effort and tried to have it feel good. The humidity was really getting to me so I just ran back home after the harder mile and called it a day. My hips are seemed really tight the entire run.

CrossFit workout: On the 2's

7 burpees 

5 Cleans (75 lbs)

3 Ring rows

Finished 8 rounds then did 50 abmat sit-ups 

4 miles and still fight a cold.

Ran 4 miles this morning in an average mi pace of 7:28 on the typical Woodland out and back course. Temps were down but the wind was 14 mph with even harder wind gusts but luckily the wind pushed me out of the neighborhood then was on my side until I returned to my neighborhood for the last .6 miles. Overall my body felt good and I felt strong just need to get back on the consitancy train.  

1 mile warm- up at 7mph on treadmill

4x400m repeats at 10mph with a 400m recovery at 6.5mph on treadmill

Followed by a CrossFit Workout: 3 rounds for time (didn't time)

9 - Shoulders to Overhead Press (55lbs)

12 - Russian Kettlebell Swings (35 lbs)

15 - Air Squats

18 - Abmat Situps

Overall the 400m repeats felt pretty good once I got passed #1 and even thought about doing a 5th repeat but decided I shouldn't really push it to fast on this workout with the lack of running I have been doing over the past 2 weeks. The CrossFit workout definitely was not as easy as the last time I did this workout but I also didn't run 400 repeats right before the workout. I'm going to try and keept this combination of speed and strength at least one day a week.

So I couldn't get my but out of bed this morning so I decided I would run over my lunch hour and try and get 6 miles in whit 2 mile repeats. Overall that was a pretty pour choice since it had been raining off and on and was 86 degrees out with 19mph winds.  With humidity the radio on the way back to work said it felt like 98 degrees. No wonder why I was dead by the end of the run and way over heated!!

2 mile warm-up; 7:24, 7:05 way to fast but this was with approximately 1 mile with the wind at my back.

2x1mile with 3 min rest: 6:09, 6:17   pretty good but I was definitely over heating by the end of number 2. I thought about quiting after the first one since it was so hot but then I really only have 2 weeks before the alumni race and with being sick this month my training feel apart for this race so I need a jump start with speed workouts like I have had this week. Overall legs were a little tired still from Tuesday's speed and strength session but no pains. Took the 2 miles home in a lot slower pace around 7:45-7:50/mi. Had a watch malfunction so I dont have a total overall time or pace.

Woke up this morning & brought Jacob to hockey and had fun coaching the kids. Then ran Jacob over to Sunday school & back home to get 4 miles in. I didn't wear my watch today because I wanted to make sure that I took it easy. It was a little rough since we stayed up to late & drank to much but I got out the door! 

With time running out on being prepared for the 8K at the SDSU Classic I decided to hit the streets again this morning for a hard 2x1 mile repeat session. The weather was good with barely any wind compared to last weeks double digit winds every day. Ran the first 2 miles as a warm up at 8:13 and 7:28. Felt pretty good so I thought I would run then evaluate how I felt after number 1 (6:12). I was felling pretty good so I decided to run a second interval as well and through that one I felt strong until maybe the last few yards that my form was starting to crumble but I heald it together for a second mile at 6:05. Then I ran the 2 miles back home in 7:26 & 7:21 for an average pace over the entire run of 7:08.

I signed up for this upcoming Boston Marathon so this training will have to continue. I think I'll focus on speed until January before I really up the mileage.    

Easy 2 miles on the treadmill as a shake out after work.

Ran my 2x1 mile repeat workout again this morning after yesterday's off day and it went pretty good. Started of with the usual 2 mile warm-up a few stretches and then off for the first hard mile. My form felt good and the weather was in the low to mid 60's with a good dose of humidity but not to over whelming. Ran the first mile in 6:05 and thought I felt strong and that I could run a second today in probably about the same speed. Stretched a little in my 3 minute recovery and then was off for interval numer 2. Felt strong through the first half mile and pushed it up the slight hill from 0.5 to .075 marker. This hill was definitely a little tougher the second time around but I pushed it in and finish repeat number two in 6 flat. Felt strong the entire way and definitely didn't have any help so I'm feeling pretty good about the 8k in just over a week. The goal is to be as close to 30 minutes as possible and do better than the 32:54 from 2 years ago. I feel like I have more speed then I did at that point so hopefully we have some nice weather.

Well this race was a complete mess. First off it was not an official race now because the County Parks Officers shut it down because the group putting on the race didn't have the right permit. Not to Officials out there don't shut down a race the morning of the race. The only reason the County Parks officer was out there was because they new someone had a permit for the facilities it just makes you look like A--HOLES!! Let the group go on their way and make the organizer come in and fill out the right permit Monday morning.  All you do is wreck people from having a good time and now yu have 70 runners out there and what do you think they are going to do? Run of course!! So it turned out to be an unofficial  race that everyone started together right in front of the Parks Officer. The big finish line clock did not start but everyone has a watch and nows what they ran the course in. So the start of the even started about as good as the rest of the race for me.

Within the first 2 miles I rolled my ankle slightly which made me think about slowing down but of course I did not. Mile one was at 7:20 pace which is 40 seconds fast than last years average mile pace for the entire race. I was feeling good so I continued along. I crossed the stream crossing and was continuing on strong then the trail got even rockier and the shadows and bright sunshine were making it more difficult to see the topography of the ground more difficult. I would say somewhere around mile 4 I missed a step and rolled the ankle really hard. It was one stopped me in my tracks. One uy passed me and asked if I was ok of course I said I'll be fine. Then I started to walk then back to a slow jog. At this point I was in pain practically walking now and dealling with a lot of rocks and shadows and I still have to cross the stream again in which the footing is difficult to control.  Got through the water again then from there you get a 1/4 mile on a bike trail then a little easier trails with more dirt then rock. At that point my pace picked back up into the 7:20's but the damage to my time already happened. Needless to say I would say I finished strong considering and got my little goody bag even though it was not an official race!  Ran home showered put a compression sleeve on my ankle and ran to hockey with Jacob.  Now just trying to heal up before this coming weekend.