Running With LeMire

Tested out my ankle this morning to make sure that I can run tomorrow morning. It felt pretty good even with the fartliks so I should be ok. The true test will be how it feels on uneven grass on the golf course.

Ran in the SDSU Classic this weekend for the second time since graduating college and the last time I ran was 2013. My time in 2013 was 32:58 and this past weekend it was 32:10 on a swollen ankle from last Sundays trail run. Overall it was a pretty good race in which I felt strong until about mile 3 then the last 1.92 miles felt pretty tough. At that point in the race I was kind of stuck in no mans land yet again which the guy in front of me was just over a minute and I ran the last 2k by myself. Two young college punks did close the gap between me and them in the last 200 yards but I had built up just enough of a gap that they couldn't get me but it was a close call.  It was fun to see some old friends and toe the line with some super fast kids that will probably be running at the NCAA Division National Championships this November.

Ran 2 mile warm up, 8K race then cooled down watching the Divisions I Lady's 5k in which there are some fast chicks. SDSU represented well in the meet and it was nice having the boys cheering me on since it was a loop course they got to see and cheer for me a lot. Loops 1k, 1k, 2k, 2k, 2k = 8k

We finished  off the day with tailgating before the big SDSU NDSU football game in which we lost but had fun.

My ankle held up good but is a little stiff and still a little swollen.

4 easy miles around 30 minutes I did not wear my garmin on the run. I figured it was just as good shake  out run from this weekends rough race, fun, and travels.

CrossFit workout after work with Jamie. She found a tough workout and then we modified it because we don't have every piece of equipment or multiple items to keep the workout going without having to waite for each other so we modified it.

Workout was a decending ladder of reps 10, 9, 8, 7, 6, 5 in which you perform each exercise then when the other person is doing their set you run on the treadmill.

10- Deadlifts (95 lbs)

10- Gobblet Squats (35 lbs)

10- Knees to chest (hanging)

Run- 8 mph while Jamie performs her set of 10

9- Deadlifts, 9- squats, 9- knees to chest, run and so on.

This workout took us approximately 18 minutes to perform then we did Russian Ab Twists (20) and 3 30 second planks with equal rest to finish off the workout. Overall it was a great workout and we ended it before we destroyed ourselves. We will try this workout again and see if we can get to a round of 3 reps next time or all the way down to 1 rep in the decending ladder. Great overall workout and even turned it into more cardio with the run modification.

On the ice with Jacob and the U-8 kids this evening. (1 hr)

On the ice with Nathan helping the really little guys.

Very busy day in the life of Dad today. Started the morning off with Jacob's hockey practice at 8:20am then droped him off at Sunday school on the way home. Got home showered up made lunch to go and went to church from 11-12 then came home Jacob changed and it was off to soccer. I ate my lunch in the car on the way there and Jamie and Nathan had a picnic at the game. Then it was back home to rest for an hour before yard work and gardening began.

Ran 4 easy miles this morning aound a 7:47 per mile avaerage. Was a little tired and stiff but I got some miles in.

4 easy miles at 7:34/mi average pace. Felt pretty good once I got moving since it was on the chilly side. My ankle is still a little stiff when I wake up in the morning so I know it's not 100% yet otherwise no issues while running on it.

Another 4 mile run this morning and I woke up a little late to run so I pushed the pace a little more than I have been. Couldn't find my GPS watch either so I just ran with my Garmin Vivofit in which showed the run took me 29 minutes +or-. It definietly felt as if I was running that fast if not faster but still felt under control.

2 easy miles on the treadmill to blow off some steam. My legs were a little tired but Ive already spent an hour at hockey & soccer today with another hour of hockey to come.

Hockey: first men's league game of the winter session that stretches thru the spring. This was a pretty tiring game since we played every other shift.

3 easy miles on the treadmill. Nothing special just run and get it done. Body was a little sore from hockey Sunday nigth still.

Another 3 miles on the treadmill at a little faster pace but body feeling better. Followed the run up with 3 sets of 10 deadlifts at 90lbs and 2 sets of 5 squats with 65lbs.

6 easy miles on the College Blvd loop. It was pretty slow but it was also raining out.

Hockey Game #2: 1 assist and 1 goal. The goaljust happen to be in the shoot out to win the game as the final shooter (6th) for both teams. This game was a little rougher then last weeks.

4 miles out to Woodland and back. IT's amazing how much looser my legs are at the start of runs when then are performed later in the day. Anytime I run first thing in the morning is takes me a solid my plus before my legs loosen up. Today's run was at a 7:08/mi average with the first mile being sub 8 minutes which never occurs in the AM. Overall body was a little stiff from hockey yesterday but not were close to the soreness of last week after playing hockey for the first time in a couple of months.

This evening Jamie & I did a CrossFit workout as well which focused more on total body strength. The workout was a circuit of 3 rounds (RFT) of each of the following lifts:

9- Overhead Push Presses 45 lbs                Reps: 27

12- Russian Kettlbell Swings 30 lbs           Reps: 36

15 - front squats 45 lbs                                Reps:45

18 - ab mat situps                                        Reps:54

                                                           Total Reps: 162

4 easy miles this morning around 7:44/mi average. Legs were just tired this morning but that is understandable after yesterdays workouts. No pains just tired.

Set out this morning on a run in our first cold morning of the year in which the current temp at 7:50am is 34 degrees.  I ran this morning at 5:30am and it definitely felt chilly but did not know it was down at freezing. The forecast said temps dipping below 40 but not at 30. I was prepared though and had to break out the pants, jacket and stocking cap. This morning run I ran the College Blvd loop and was thinking that it might be on the slow side but my legs felt pretty good and I ended up putting down a 7:17/mi average with a 8:07 first mile and to miles just under 7 minutes to finish up the run. Overall felt pretty good the siatica fared up a little so i focused on some stretching whe I got home.

Easy 4 miles run this morning with Jamie. We ran the first 1.5 miles together then she turned around and I ran to the 2 mile turnaround. When we split I picked up the pace and ran pretty fast. It was like getting a little speed workout on a nice easy run. Last mile was 6:53 with some good hills on it.