Running With LeMire

Easy 10 miles this morning at 6am. It was a bit chilly and a little slower than what I wanted but it was also a lot holler than last weeks run. Some might think Kansas is flat but they obviously have never ran in the Kansas City area.  The hills were step and long with no flat areas besides the parking lot we met in. 

Easy 5 mile run with a pretty stiff wind out there this morning. These 50 some degree mornings seem to be pretty hard to find the right combination of layers to be dressed in. Definitely not Havasu!

With the start of this new running group & training plan that the coach of the group has set up I ran my first hill workout this morning in the rain. I ended up with 4.48 miles and ran 1.2 mi warm up, 5 hill sprints of approximately 20 seconds each at 6 minute pace on a pretty steep hill. Then finished off the run with 3 easier miles and pushed the uphills within that portion of the run. Overall it was a good workout and I can definitely feel my mat matabolism picking up, I'm starving and I just ate breakfast! 

Was suppose to be an easy 4 miles but my body didn't want to slow down so I ran a little faster then suppose to. Average pace was 7:23 per mile on a windy cool morning.

The ground was covered in frost this morning & I had an extremely hard time getting out of bed this morning for my workout. This mornings workout was 2 mile warm up, 1 mile at race pace, followed with 2 mile cool down.  Warming up was a bit of an issue but I couldn't find my goal pace of around 7 min when my body was just gliding and feeling smooth at 6:23 for that mile. I tried to slow up but my body just cruised at that pace everytime I looked at my watch. 

Oh well I felt good & we'll see how the rest of my training goes. I found a pretty good flat block in a neighborhood that is just over a half mile in length so this will probably be my new speed workout course. I think my lungs are adjusting to the cold air!

Had a nice 14 mile run this morning with the Runners Edge group in Independance, MO. Started with a very steep downhill, then down a parkway to a chip/rock trail along a little river. Very scenic river bluffs, woods, wooden bridges and so forth. It was a good run in which we discussed people experience at New York and informed them of what happen in the race in front of them on Live TV. As we chatted we kept up a 7:30 to 7:45 per mile pace. The total average per mile ended up being 7:34/mile and felt pretty easy. 

It was definitely a good run to finish up the weeks worth training. Hopefully this will continue to occur until March 1 race day.

This mornings was a hill workout in the frigid cold, 18 degrees!! This mornings workout consisted of approximately 1.75 mile warmup then 6 hill sprints of approximately 20 seconds a piece, followed up with a 3 mile cool-down. For a total of 5 miles & 10 on the week so far. At this point my legs and body feel pretty good even in the drastic weather changes going on. I have been getting some stretching and light strength exercises in along with muscle rolling. 

This mornings speed work was a fartlick workout that included 6:1 minute at 5k pace w/1 minute rest in between. Average pace on these 1 minute hard stretches was typically around 5:45/mi. It felt good even in the wind and cold temperatures this morning. Overall this weeks has felt good also so now tomorrow will be a rest day and Saturday will be my long run of 14 miles again. 

14 mile run this week in which I ran the last half faster then the first. It was a great fall morning in a very nice part of old KC. A lot of old houses to look at along the hilly and very windy day. We even had a few rain drops for about a mile. There was probably a group of 10 for the first 6 miles before everyone kind of spilt, then after 8 miles I was on my own to finish it up. Overal 7:31 average but the first mile at 8:23 really raised my average.

Easy 5 miles but was having stomach issues throughout the whole run. It was a bad morning but I still got my miles in even though they were super slow.

Had a hill sprint workout this morning which gave me a total of 5 miles. Workout went as follows 2 mile warm up, 7 hill sprints approximately 20 seconds each, then approximately 2.5 miles to wrap it up. Overall not the fastest of days but it felt much better than yesterday! 

Easy 14 miles this weekend didn't feel the greatest so cut the run a little short from 16 miles. Ran in a new pair of Hoka One's this weekend.