Running With LeMire

Today was the beginning of my training plan for the January 24th Indoor Mile. My goal is to run sub 5 minutes for that mile. Hopefully that will be possible and I don't make a complete ass out of myself. Therefore this morning in the blowing 18 degree morning I woke up and set out on my first speed workout of the winter. I ran a 2 mile warm-up loop that brought me back to the hill on the adjacent street to our house and ran 7 hill sprints. These were not the fastest hill sprints but they didn't feel to bad either besides the cold air ripping my lungs apart!!!  I also ran this in my new Hoka Cliftons which are lighter than the Bondi 3 models I have been wearing.

Ran my 6 mile loop at 7:28/mi average pace. First mile I used as a warm-up before I started to enter some fartleks into the run. I averaged about three 100-200 meter speed bursts into each of the remaining 5 miles. Felt pretty good in the brisk cold morning. I was exaclty 1 minute slower than my fastest time ever on this route which is not bad after yesterdays hards workout. Tomorrow will be 3 mile repeats at 5k pace.

This morning I ran a 2 mile warm-up followed up with 2x1mile repeats. Both of these miles were ran at 6:19/mi which I am satified with. In between these repeats I had a 2 minute rest so to run the second mile at the exact same pace I think is a very good result. After the second mile I thought about adding a third repeat but decided that it probably be a great idea to call it quites for now and not push it to hard. I still had to run 2 miles home and a month and half before my actual mile race. Weather was 27 degrees with a slight breeze and this is not a completely flat loop.

Before work this morning I ran my 6 my loop nice and easy at a 7:48/mi average pace. It was 41 degrees and raining. By time I got back home I was soaked from head to toe. Usually I see a handful of people out when I run this loop and this morning there was absolutely no one!

Tomorrow is a busy day starting with Jacobs hockey at 8-9am in which I help coach, then we have an afternoon birthday party, and neighborhood this after dinner. Jamie has to work from 9-6 so I decided to make it a 2 workout day. I got out of work a little early picked up the boys then hopped on the treadmill for a 200 workout. I ran a 1 mile warm up then performed 8-200 meters at 12 mph (5:00 mi pace). The first 4 200's I had 2 minute rest inbetween which seemed to easy so I shortened it to 1:30 rest for the final 4 repeats. Then hoped off and went to the grocery store with the boys. Figured the walking would be good enough for my cool down. Overall feeling good on what I accomplished today.

Decided after the little guy went down for a nap that I would try and get a little speed work on the treadmill. Did a mile warm up and then started with a 200 at 12 mph and my legs just didn't have anything in them. I tried to run the next sprint which was a 400 and I still didn't have anything so I wrapped it up at 1.5 miles and decided it was better to call it a day.

Since yesterday was a no go I laced them up bright and early before work for the standard 6 mile loop. Started off a little slow on the first mile with 8:17 mile. Then picked it up and added a couple little fartlicks on the second mile. The third and fourth miles I focused on pushing it up the hills and took it easier on the downhills. The fifth mile I pushed it a bit and ran 7 minutes plus a little change and then the 6th mile I ran a little harder to close with a 6:58 mile. Overall the legs definitely felt a lot stronger today then they did yesterday. 

Ran the typical 6 mile loop at a fairly easy pace 7:48 average/mi. I couldn't get my butt out of bed for a second day so I had to run after work. I learned two things about that bad choice on my run. Holy hartburn from lunch and way to much traffic out on the roads. Since its winter and I was basically out running during rush hour the roads were packed and every intersection I had to slow down and make sure I wasn't going to get killed. Although I didn't have any close calls it just didn't feel as safe running in the raining darkness. Plus I missed the peace full quiet mornings. Overall pushed it through without hurling up my lunch!

This morning I got my butt out of bed to put in a good speed workout. Yes, it was quiet and I may have seen 5 cars total not like 5 cars per second last night!

Workout: 2 mile warm up, 4 x 400 (rest 2 min), 4x200 (rest 1 min), 4x100(.05 dist), 2 mile cool down

400's: 1:12, 1:15, 1:13: 1:18

200's: 42 sec, 37.8, 37.6, 39.3

100's: 20.8, 17.8, 16.8, 18.2

During my rest times I walked and technically the 1st & 3rd repeats where 3-4 feet downhill and repeats 2 & 4 where slightly uphill. The fourth 400 was definitely the toughest but overall this was definitely a good speed workout. On my 100 sprints I worked on making sure my form was good.

4 easy miles this morning just logging miles as I feel good.

Ran 10 miles this morning with Drake on the trail system here in the KC metro area. We set off at an easy pace since we both have been putting in some good hard miles. We hadn't ran together for a few months so it was good to catch up and after my last 10 mile attempt that failed miserably this run went on without a hitch. On the run we ran into 5 deer that we spoked and they dropped down to the stream and ran down it for about 200 yards. It was an awesome sight seeing thes deer run through the stream splashing all the way. We finished up the run with a couple miles at low 7 min mile pace as we talked. It was a great run and it made me feel good that I could run 10 easily and still have some gas in the tank to run a couple pretty fast miles at the end. I'm ready to start training for Boston which Monday will be 18 weeks away!

Got out the door this morning to put a total of 5.1 miles in. Started off with a 2 mile warm up follwed by 10 hill sprints at about 18-20 seconds each. Rest inbetween reps was just a light jog back down the hill on which I foolwed up with a cool down back around the same 2 mile loop. Overall  legs felt pretty good.

Easy 6 miles over my lunch break at a 7:39 average mile pace. I didn't run my usual lunch time route and it was a pretty fun route that took me on a paved trail that runs by a Park that has some mixed paved and non paved dirt trails. The dirt trail I had even had a little stream crossing that you had to step on rocks to get across without getting wet. I'll have to start exploring some more of these trails as I continue to get a few of these lunch time runs in. Overall it felt good and I was just coasting along.

This mornings workout consisted of 400 repeats again like I performed last week. After a 2 mile warm up in the chilly 25 degree morning I set out to just run as many 400's as I could at a consistent pace and that ended up being 7. With a 2 minute walking rest inbetween reps my splits ended up being:

1:14:2, 1:19:9, 1:15:6, 1:19:5, 1:14:2, 1:22:2, 1:16:5

After the 400's I ran back to the house at an easy pace. Overall it was a pretty good workout I just wish I could have down a few more without form and speed falling apart.

Met a few of the guys at the same location as last week & we headed out for a run. Everyone was having a rough day and there were multiple bathroom stops required by everyone . This was by far the worst run I've ever seen in regards to poop stops! 4 stop in total were required all by different individuals. With those stops required though we still kept it at a pretty good pace when actually running. 

Had a rough time getting out of bed this morning but managed to do it after hitting the snooze button 3 times. Then I struggled to get out the door even though I was awake and new the temp outside was 41 degrees. That made it a little easier to handle and off I went for a 2 mile warm-up then ran 7 hill sprints and followed it off with 2 miles back home. Not the fastest hill sprints but at I did them when my bed was calling my name.

Could not get my butt out of bed yet again this morning so I decided to pack a bag and run over lunch. Today I took the same route as last week but decided to stay off of the paved trails once I was inside Ernie Miller Park. I ran the same trail to start with the little stream crossing then I decided to take another trail instead of staying on the paved park trail. This trail was pretty interesting since it was down in the stream bottom and I got to another stream crossing that had large boulders propbably 3 feet tall and 3 feet wide placed in the stream to cross at this location. As I crossed the stream a guy and his kid came up and watched me race across the boulders from the other direction and the guy says to me be carefull its muddy and slick once a crossed the rocks. It was pretty cool little trail run then I headed back on the original trail to cross the little stream for a second time and on my second step my foot slid off the rock and splash only my shoe got a little wet. Oh man I just narrowly escaped what could have been a disaster!  Overal great run and even with the trail sections I still had an average overal pace of 7:32. Felt good and pretty easy.

Woke up this morning an ran 6 miles even though I wasn't feeling the greatest and thet may not have been the best idea. Got home showered up and then a major sinus headache and flare up of serious allergies occurred. I ended up staying home from work and needing to take a couple of days off of running.