Running With LeMire

5 miles pretty easy this morning before work. Temps were pretty good but the rest of the week it is suppose to get pretty cold out here in the KC area. The two weeks I have been fighting a little Ciatica nerve issue. After Saturdays group run I spoke with a physical therapist that specializes in these issues who is a part of the run group and he gave me some pointers which seems to be helping so far.

Here we are starting week 6 of the training plan & moving from the strength portion to the speed portion of the training plan. This morning was 5x800 with a 400 meter jog in between each rep. I choose to do this out on the roads instead of my typical track plan as I've done in the past. I'm hoping performing these on roads will prevent injuries & provide more realistic times. I found a half mile loop in a neighborhood 2 miles from home. The loop is pretty flat with maybe 10-15' in elevation change throughout the loop.  Today's times werenot as fast as what I have done them in the past with the help of Jim & Rhett pushing me, but was still reasonable and within the plans ranges.  800 splits were 3:05, 3:00, 3:00,3:06, 3:05. There was a bit of wind but not real stiff. 

My ciatica started to flare up a little at the end of the 5th 800 put on the cool down back home it felt pretty good. Tomorrow will be an easy day so we'll see how it is.

This morning was a true test for someone living in Lake Havasu City for more than a couple of weeks. The morning temps here in Olathe Kansas was 18 degrees with a 10-14mph wind making the wind chill temp 4 degrees! I got dressed and bundled up to hit the roads at 5am and made it down the hill and around the corner and when that wind hit me I said "Oh my, Oh NO!" Instantly turned around and ran home to de-layer and start on my treadmil. It was way to cold for me this morning so I modified the planned work out of 3 pace miles in the middle to three 800's on the treadmill at 6:30/mi pace with 800 inbetween and then one 400 at 6min/mi to wrap it up. 5.5 miles on the treadmill was pretty hard and I wanted to hop off multiple times but I got 6 miles in all today so I cannot complain.  BY THE WAY THERE WAS A DUSTING OF SNOW ON THE ROADS ALSO!  I have not ran in snow in probably 10 years! Hopefully it will be a little warmer by Saturday mornings group run otherwise I may be hurting!!

14 mile run in the painfully cold weather that rolled into KC this week! Temp was 4 degrees on my way to the group run with no wind so that was good. By time I was heading home there was a wind chill in the negatives. I bundled up with 2 pairs of socks, running tights, pants and spandex shorts which still left my knees cold. Upper body I had wind breaker fleece vest, under armor cold gear long sleeve and another long sleeve cotton tech shirt to round it off.  Winter hat, mittens, and bandana around the face to stay warm. By mile 7 frost was everywhere I tied the wind breaker around my waist, and the bandana was frozen solid. Therefore by the end my face was frozen with nothing on it for the last half. 

Splits were: 8:38, 8:04, 7:52, 7:37, 7:32, 7:38, 7:52, 7:47, 7:19, 6:49, 6:52, 6:49, 7:35, 7:51

workout was to do goal miles at the end of the long workout which I did and surprisingly even held a conversation in the 6:50 miles. Last year I couldn't do this so we are looking strong!!

5 miles this morning on the dreaded treadmill. Was not the most enjoyable workout but was good to get done and not be outside. 

5.5 miles on the treadmill. When I woke up the wind chill was -1 so I didn't even bother thinking about going outside today for a run.

6 miles on the treadmil this morning. At least it is getting a little easier to deal with mentally & the speed on it is picking up. Still not as fast as if I was outdoors but working on it. Miles 4, 5, & 6 I raised the speed up .5 mph per mile and finished at 9.5 mph.  It wasn't a really hard workout but felt good. 

Saturday's group run was nearly called off do to the weather this week! Rain Friday evening and then freezing temps with a little snow mixed in to top it off. Temps were suppose to be 27 and nice now wind but there was a lot of wind and ice on the roads. Road conditions didn't allow for my 5 miles Goal pace portion of the workout but by the end the effort laid out on the road was definitely hard on all parts of the legs!! Overall the run was fun and brought me back to memories of running in college in Brookings SD.

This morning my phone said 34 degrees with up to 4 mph winds so I got dressed and hit the streets for an easy 5 miles. Average pace was 7:54 so not very fast but it was definitely working out all of the soreness from Saturdays slippery 16 mile run. The hips, knees and muscles were definitely sore but it felt great to get out on the road. I saw 3 deer cross the road in front of me and 2 other people enjoying the cool temps but not extreme cold that we had last week. Tomorrow morning 800's so we'll see what the weather says Outside or Treadmill.

This mornings workout was cut short do to some lingering knee pain from Saturdays icy road conditions. I ran 4- 800's with 400 meter jog in between. Started with a 1.5 mile warm up in which I obviously needed more since my first 800 was slow at 3:17. Then I was warmed up with and ran 3:01, 2:59, & 2:57. At the start of number 5 my knee felt weak on the push off so I called it a day. The knee felt good at 7:30 pace which is what I ran the rest of my miles around but 6:00 per mile did not. Average pace was 7:20 for the day. Not bad at all.

Two days ago it was 60 degrees and then today it's 22 cold and snow storm suppose to be rolling in. Ran 18 miles this morning with the running group in which I ran half with others and then on my own for the rest. Felt pretty good but my left knee felt a little weak which I think is a lingering issue from last weekends ice run. This weeks run was very hilly and did not have very many flat areas on the course. 

mile splits today: 8:25, 7:47, 7:38, 7:43, 7:21, 7:22, 7:29, 7:50, 7:50, 6:57, 6:55, 7:01, 7:08, 7:13, 6:58, 7:42, 7:04, 7:35

14 very hilly miles this morning with the run group. 

Yest another very hilly route with some super steep ones in there. It was a surprisingly fast average pace of 7:21 per mile. One of the hills I looked at my watch and it read 10 minute mile. This was a suggested run from the office my co-workers thought was really hard and it was but not that hard. My average pace was definitely faster then I thought it would be.