Running With LeMire

With the temp at -2 degrees this morning the treadmill was looking mighty good! There was also a little coating of snow that feel yesterday evening and over night that would have made running pretty hard. Had a good nights sleep and run on treadmill now time to knock the work day out. 

16 mile run this weekend with the run group and it was a good one. The course today was rolling hills with not very many flat spots was a great time. Around mile 5 my IT band tightened up a little bit but then loosened up when it was time to roll on the 7 mile goal pace portion of the workout which start after mile 8, on miles 9-15.

Mile break downs: 8:34, 7:46, 7:48, 7:28, 7:15, 7:31, 7:18, 7:39, 6:45, 6:40, 6:40, 6:39, 6:37, 6:31, 6:36, 7:33.   Overall average pace was 7:21which is 3 seconds off of my Marathon PR pace of 7:18 per mile.

Quick 5 miles on the treadmill over my lunch hour. Probably a little to fast of pace on a recovery day but needed to get at least 5 miles in today. With the weather being so cold it's hard to get out of bed and run on the treadmill when it's -3 outside. 

Easy 5 miles on the treadmill.

Easy 5 miles on the treadmill this morning.

17 miles on slick icy roads again this weekend. Plan called for 20 miles but roads and safety were a concern so we made the best of it. Pretty slow going but had a good time running with Runners Edge. Forgot my watch so I'm not even sure how fast or slow it actually was.

6 Mille run this morning before work. Pretty easy run around 7:34/mi average. Temps in low 30's and a 5-10 mph  wind but felt good. Hamstrings still a little tight after Saturdays slipping and sliding.

This morning came really fast since I was up way to late but I still got a good run in this morning. Workout was 2 mile warm-up with 7- 1 minute fartleks at 5K pace with 1 minute easy jog in between. Therefore I ran my fast portions around 5:40/mi and then the easy portions around 7:30/mi. My legs felt good this morning at the start but did not feel like they had a lot of speed in them but the 1 minute portions got me working hard but not overlly hard. Felt good and finished the workout off once I got home with 2 sets of 10 (for each leg) single leg squats and the same for single leg calf raises. I'm going to try and really focus hard in wrapping up this marathon training hard and keep improving strength/speed as well.

This morning I woke up a little late, tired & a little cold I've been fighting all week. I got my butt out the door late so I modified my workout a bit but still got it in. Headed out on a out and back 2 mile course then stopped on the road next to our street for hill sprints. I ended up running 7 hill sprints at 20 seconds a piece then just a short quarter mile cool down.   Overall it was a good quick workout before I drive out to Topeka for some Federal Aid Training,  YAAAAAAAA!!!

Ran in some New Balance racing flats that I am currently testing out this month. There was no run group but I was invited to go over to an alternative strength/speed workout which was interesting and tough.

Workout started out with a slow warm-up then our first item on the agenda was 5 strides at easy pace. Then to a volleyball court for various verticle, lateral jumps and balancing drills in the sand. Then we jogged over to a elemtary playground that was covered with rubber tire pieces and did some IT Band stretches and body lifts after high knee and butt kick laps inbetween sets. Then moved over to a hill about 30 meters in length and a pretty good slope where we ran hill sprints for 3 minutes focusing on speed. I ran these with a light jog back down the hill and turned and went straight back up. From here we went over to the high school track just around the corner and did a bunch of different set-ups and squat excersise on the bletchers.  Then onto the track for one lap of lunges (3-4 types) forward, backwards, and lateral. We did two legged hops, one legged hops, ladder drills, skating drill, basketball shuffles, backwards sprints. Think this is a lot of items on thie list oh wait wwe are not done. We went over to the school entrance and ran  10 sprints 2 of each time in which you ran out and then had the same amount of rest to get back to the same place. These were 25 seconds, 25, 30, 30, 35, 35, 40, 40, 45 & 45. We followed this up with a cool down back to the house and called it a day.  

This wasn't a typical long run but it definitely did provide a great workout and I was really sore Sunday after it. 

6 mile run this afternoon since I had the day off but i made sure to get things done around the house before I did so.

Quick little 6 mile workout over my lunch hour on the treadmill. 1 mile warm-up followed by 1 mile faster at 8.5mph, .25 at 7mph, 1 mile at 8.5 mph, .25 at 7mph, 1 mile at half 8.5 & 9.0mph, .25 at 7, .25 @ 9mph then easy till mile 6 for recovery. 

Felt pretty easy but I have a hard time going any faster on the treadmill then that.

Yes this morning I got my butt out of bed for only 3.5 miles!! These Wednesday runs from here on out over the next month are going to be very important recover/strength training days for my down hill running legs. I know last years Phoenix Marathon was hampered by shin splints that did not allow me to focus on building these muscles for the first half of the race. Therefore, I'm still healthy at this point I decided to go for it and slide 2x4's under my treadmill so I can run downhill since mine only has vertical incline abilities. I might add some distance as we go but maybe not and hopefully this will allow me to not have wobbly legs later in the race!!

This morning was in the single digits for temps so this guys body wouldn't get out of bed. Jamie's worked the late shift so it allowed me to get to work early and then take a longer lunch to get my run in on the treadmill. Workout was as follows:

             1.5 mile warm-up 7.5 mph

              1 mile at 7:04 pace

              .25 at 7.5 mph

              1 mile at 7:04 pace

               .25 at 7.5 mph

              1 mile at 7:04 pace

               .25 at 7.5 mph

              .5 mile at 6:40

             1.25 cool down at 7.5 mph

This mornings group run started at 7am this week so Jamie's Aunt watched the boys while I ran.   She had to leave at 10:15 so it was going to be close for me to get my 22 miles in and home by 10:15. Well I did it by running probably faster and longer than I have ever before. Had some GPS issues so I started my watch late so the first approximate 2 miles. My watch ended up reading 19.75 miles on the 11 out and back course.  Splits are as follows:

7:11, 7:12, 7:06, 7:19, 7:07, 7:12, 6:54, 6:56, 7:00, 7:01, 6:44, 6:44, 6:57, 7:04, 7:02, 6:43, 6:53, 7:08, 7:19, 7:18. 

Overall average for my run was 7:02 on these miles which is definitely a confidence builder since this course was way hillier than anything I'll see on race day. 3:00 is looking possible if I feel good on race day!

5 miles on the treadmil this moring. Pretty easy pace but right hamstring and shin both sore.  I will neroli g and keeping an eye on these two items.

Week 2 of my downhill Wednesday training plan for the Phoenix Marathon. 4.25 miles with the 2x4's under the back of the treadmill for some sustained downhill running. This is a good replication of the Phoenix Marathon course. Besides a small uphill at the beginning of mile 3 the first 4 miles of the race are downhill until the first and only large hill stretching from 5-6+ mile points.  Shins are feeling pretty good at this point.

4 easy miles on the treadmill this morning before work. Legs felt good considering yesterday's downhill run duration. Feeling good and confident that this will be a good race!!

Weather was pretty bad this weekend so I didn't get my 14 mile workout in that was planned but I thought running out on ice would not be a very wise decision to make 4 weeks out from my marathon. I was hoping Sunday would be better so I didn't run Saturday and looked for a Sunday run. After driving around Sunday morning I said no to that and jumped on the treadmill.

2.5 miles downhill, then the rest was just a long hard grind on the Treadmill.. Man it hurt and I hot 10 miles done and that's about all I can say. 

4 miles downhill on the treadmill this morning before work. This time though once my legs got warmed up I did speed the pace up and did get it up to 7 min miles. To this point I had been taking these downhill miles pretty easy but this morning I hit them a little harder and the body is responding well so far!!

Tonight we are suppose to be getting hit with 5-10" of snow so this week is looking like it will be mostly indoor miles for me!! One thing can be said & that is the treadmill at our house is not a spot that cloths have been hanging lately!!  Between my mileage & Jamie putting 10-15 miles a week on it this thing has become a work hourse!!

Monday night thru late Tuesday we received approximately 12" of snow at our house and yet we had fun playing in it and sliding down the street yesterday afternoon. I did not run yesterday but I shovled the driveway, ran sprints down the street pulling a 5 year old neighbor and Jacob in the sled while wearing heavy boots and in 8" of snow while it was still coming down, I'll call that Cross training!  In all Jacob, Jamie, and I spent 3 hours out in the snow shovling and playing. It was great to share that experiance with Jacob that I was so fond of growing up!!  You can't do that in Arizona!

Ok so my workout was obviously on the treadmill and went like this:

 2 mile warm-up ( downhill)

800 at 7:04 pace

400 at 8:00 pace

800 at 7:04 pace

400 at 8:00 pace

800 at 7:04 pace

400 at 8:00 pace

800 at 6:40 pace

400 at 8:00 pace

800 at 6:31 pace

400 at 8:00 pace

800 at 6:19 pace

1200 cool down

Overall it was a good workout and did not kill me. After a quick shower I went out to shovel the driveway for the 3 time before heading to work by 7:45am. I burned a few calories before work!  

5 quick miles tonight after I put the boys to bed. Nothing special but did 2 miles downhill for my warm up at 7.5 mph.  Overall we had a good evening with the boys! 

Was a little worried about not getting my last 20 miler in before my marathon with the weather we have been having the last week. One of the guys in the group asked if I wanted to meet up with him & a few others. His promise was dry roads and companions on my 6 miles of goal pace in the middle of the run. 

Our workout started with 4 real easy miles. Followed with 6.5 miles of progressively faster miles. Then we headed over to a rolling/flat road to run 1 mile out & back to perform the 6 miles of goal pace miles. Ran these all really close 6:31, 6:41, 6:31, 6:41, 6:31, 6:42. Then wrapped it up with 3.5 miles for a solid 20 total. Not sure what the temp was but it was bone chilling cold and my legs never fully warmed up. 

5 miles on the treadmill this morning, downhill. Just took an easy recovery pace. My legs were a little tired & sore.

7 miles on treadmill nothing to hard but faster then Monday and no stiffness or pains. First 3 miles down hill with last 4 being flat. Not bad for an evening run after boys went to sleep and before Jamie got home from work.

Today I did a little workout over my lunch hour which totaled 6.81 miles. Felt pretty good and besides all the snow melting the temps were in the 30's, with a little breeze but overall it felt nice out. Even with these higher temps I wore a winter hat, pants, long sleeve shirt and wind breaker to make it feel a little hotter than it actually is to hopefully simulate race day a little better. I ran 2 miles out to Iowa Rd then hopped on my little 1 mile loop thru a neighborhood which I ran 3 hard miles before returning home. Miles for today's run read like this:

         7:22, 6:49, 6:28, 6:24, 6:19, 6:56, 7:18

Overall I was a little suprised that I kept getting faster on my 3 hard miles considering it felt like I was sucking wind after the first mile. By the end of mile 2 hard I figured if I just ran faster I can get the 3rd hard mile in also. Not to bad for a mid day lunch break run!!

It's taken me a little bit of time to get to writting this race report but I'm finally doing it.

This race was a little bit different since I had to fly myself and the family across the country to participate. When I registered for this race I did not know I would have to train through my first winter back in the midwest in 8 years and without my partner in crime Rhett. Since I moved across the country one of the first things I did was talk to others about possible running groups that would help me get through the rough training session I was about to embark on through one of the coldest winters Kansas City has seen in years. When I say cold it was the coldest being on Saturday morning long run the had a air temp of 4 degrees when started and with wind chills below zero. Coming from sunny Lake Havasu this called for a lot of layering and good company pulling me through my race pace miles in which I found at Runners Edge of KC Running Group. This group also convinced me to run following the groups level 3 training plan. This plan allowed for me to run quality miles and introduced more pace miles into my long runs along with scheduled workouts on Tuesday and Thursday's. 

This training plan seemed to work for me and I was happy with the paces I was able to hit on Tuesday and Thursdays along with the long Saturday runs. I was progressively running faster and faster without running with the strength, speed, tempo runs, and long runs. With the winter weather and being forced to run many miles on the treadmill it may have helped me because I ended up lifting my treadmills back with a 2x4 to get downhill training to prepare for the first half of the race course.  Now to the race overview:

The trip to Phoenix went smooth from KC and we arrived Thursday morning in Phoenix on a sunny but cool day compared to what the weather had been in the last couple of weeks. Friday was another beautiful day but we new the weather was suppose to be rolling in and this weather was not following the forcast so I didn't know what Saturday morning had in store for me. Friday afternoon we took in the Diamondbacks and Rockies Spring training game and then met Rhett and a few others for Pancakes at Crackle Barrel right by the finish line.  As the night came the rain still hadn't arrived and I planned to be wet at the staging area and before the race with Jamie staying with me so I could change my shoes right before the start. Off to bed I went and slept like a baby unlike my wife that could not sleep because of the high winds.  The alarm sounded and everything was dry outside so Jamie dropped me off at the staging area. !0 minutes before the start the wind was blowing and the rain started and within 2 minutes of the start the clouds opened up and poured soaking everyone from head to toe! This brought a little bit of concern since I have some of the weakest feet on earth and always get blisters so wet shoes and feet had me a little worried. I just kept going through my race plan in my headed and started running!! Oh I forgot my long sleeve shirt on which ended up being my windshield wipers for the first mile and half till a flipped to Jamie who had the boys and mother inlaw and father inlaw with her cheering me on. The rain would stop around the 3 mile mark and just sprinkle a few more times after that and the clouds would protect me from the harsh AZ sun. Jamie, her mom and my friend Doug would then see me again at miles 11, 19 and the finish line of course.  I found a great group guys planning on running the rae about 3 hours and we discussed racing plans and everyone seemed to agree that my plan was good and they bought into it and followed it for 19 miles before I broke off and was by myself to the end. There was a slight wind coming from the west so I used these guys as my protection and wind block which only left me with a few miles to fight the wind by my lonesome. After the half way point the results showed I was in 38th place and past 9 people between that and the end which was mostly the group I ran with and people between mile 19 and 23. Around mile 21 I started feeling weak but my pace was still staying steady until mile 25 and 26 when it really started to hurt and pace slowed drastically. Here are my splits:

6:40, 6:35, 6:44, 6:42, 6:56, 7:02, 6:46, 6:42, 6:41, 6:36, (7:10- watch miles and course were not matching up this was 214'), 6:42, 6:41, 6:50, 6:38, 6:46, 6:36, 6:51, 6:50, 6:48, 6:43, 6:45, 6:55, 7:11, 7:34, 7:21, 7:15, .26 @ 6:45.

I haven't put these times into my planned pace spreadsheet but it definitely mirrors it pretty darn close since that timed at 3:00:28 and was calculated out to 26.33 miles to take into consideration not running every tangent and course extra distance. Overall my race was great but the overall event definitely was not as high class as last years event. Many minor corners were cut and there was way to many half marathoners taking up the whole course that I had to pass and manuever around while dead tired at the end of the race.

SUB 3 &  BQ!!! Check that off the list to do!  

This morning I woke up and did a workout that resembled the Birthday run a few months back that we performed with Eladio at his house. I did not do the running portion but I did the hip flexor, IT band, jumps, squats and lungs portion of that workout in the basement. I followed that up with crunches, push ups, back raises and bicep/tricep curls.

I will definitely feel the pain from this.

First run with the running group since the Phoenix marathon with no major issues. My hamstrings and hips felt tight and the pace was a little slower than it had been in the 18 weeks prior to the race but still kept the average mile time at 7:44/mi. With that being said I'm happy with being able to run that two weeks out from a major race that I smashed my PR and still feel healthy!

The guys gave me a little grief for racing in my Hokas but a 10 minute PR is huge and I reminded them of that. Next longer term goal is get registered for Boston next spring and run a great race! Short term goal will be to run some 5k and 10k races around town and work on speed and strength.

Over the lunch hour the local hockey rink has Open Hockey so I decided to take a shot at it and suit up for the first time since leaving Minnesota January 2007. There definitely was a lot of rust on that performance but by the end I was starting to get a little bit of it back. Not only was it a good workout but man you bend over a lot and my back was fried after an hour. Today is Monday and my back finally feels normal again.

Saturday's group run met in the great city of Lawerance, Kansas or at least those that are Kansas University (KU) fans. The ran began at the running store and wound all through campus past the football stadium and basketball arena. Little did I know that this campus sits on a large hill that we found just about every street that made it to the top of the hill and then turned around and did it again as a 5 mile out and back course. The rest of the group that is training for Boston in 20 some days ran there longest training run with an additional loop out and back on the river trail.

Ran 2 miles on the treadmill this morning and then did some squats, push ups, crunches and step ups. Not as much as the last workout replicating the Birthday run but will be working on strength more the next couple of weeks as I decide what my next race is.

Just an easy little run on the treadmill before work. Since the marathon I have had a really hard time getting up in the morning to run. I'm thinking I need to register for a race so that I have a goal in the near future that will push me to get back after it.

Easy 3 miles on the treadmill this morning before work. Would have ran outside but didn't feel like running in the pouring rain. Overall felt pretty good.

8 pretty easy miles with the running group. Did not wear a watch or run very hard but had an enjoyable run. 

3 on the treadmill

3 miles with Nathan in the jogging stroller.

4 miles before work.

2 easy miles on the treadmil after work with a few farticks within it.

5 miles this morning before work. Started with a 2 mile warm up fooled by 1 hard mile at 6:37. Then followed up with 2 miles back home to round out the project. 

Saturday group run with the guys that are not running at Boston on Monday which meant the group was missing Drake, Ron, Scott and Jim. Even with those guys missing there was a good group of 9 guys starting off together and ened up dwindling down to 5 at the 8 mile point where I turned off. It was probably the hardest I have ran since my marathon averaging 7:31 for the 8.5 miles. It felt pretty good to push the speed a little faster than I have been but was still pretty tough considering a month and a half ago I was running those easily at 7 flat pace.

Got home and signed up for the Hospital Hill Half Marathon June 7th. Should be interesting is sounds like a hard course and if the weather is hot and humid I could have some difficulties but it will be fun to race again.

Ran an easiy 4 miles this morning before work and was my first morning run in shorts of the year. I had a light tee shirt and longe sleeve on top and was to hot. Looks like it is t-shirt weather again! Legs were a little sore and I could definitely feel the humidity in the air. This week my workouts will ramp up for the Hospital Hill race on Tuesday and Thursday.

I think it maybe time to retire these Red HOKA ONES, they have treated me pretty good!

Today was suppose to be 4-6 400's but the workout didn't go as planned. I ran the 2 mile warm-up to the neighborhood in which I run these workouts in and the first 400 was painfully slow even though it felt like I was sprinting as fast as I could go. Jogged a little then started the next in which I did not feel any better. Therefore I did 2 more pick ups that were more like 200-300 in distance than 400. Then ran home and called it a horrible RUN! Body was just not feeling it at all.

3 mile warm-up

6- 20 second hill sprints on a short steep hill (.75 mi)

1.25 mile cool-down

Overall average pace was not that great but after the first hill repeat the legs felt better and the hill sprint over the six progressively went faster the deeper into the workout.

Did a little something different this morning for my workout since I was up late & up early camping with Jacob and all the neighborhood kids. Me and the other Dads called it a night at 11pm then I was up at 6 and had tent down by 7am. As the kids were playing And getting the day started I headed out on my run. 

I ran over the corner of our development and caught up with the Garmin Marathon. That was the 6 mile point in which I jumped in to run the next 6 miles with him blocking the wind and keeping it positive. Those 6 miles were between 7:08 & 7:23 on the hilly miles. Overal he finished in 3:16 which he was more than happy with. 

Overal I finished off with running back home as the rain started to come pouring down. Total of 9 miles this morning. 

Ran an easy 3 miles this morning after not getting up as early as I should have, but at least I made it out and put enough miles on these Hokas to hit 400 miles!! It is definitely the most miles I have put on a single pair of shoes since returning to running just before Jacob was born. 

Looks like I should pull out my first Hokas and put another 25 miles on that pair. That would mean I paid 30 cents per mile for each of those 2 pairs of Hokas. When you think about shoe costs that way it's not very expensive at all.

This morning I ran a total of 6 miles at and average 7:04/mi for the total run. The workout that I was suppose to run yesterday was postponed to today since I could not get my butt out of bed Tuesday morning. Therefore today's typical day off turned into Tuesday's scheduled workout. It started with a 2 mile warm up followed by 2x1mile repeats. Thought this was going to be a little tough which it was but the results were satisfying. The first mile was ran at 6:19 which I think I started off a little fast but the goal was to run the second repeat at the same pace and the second one was actually at 6:05 instead. Then followed it off with a 2 mile cool down back home. Overall it was a good workout.

Ran this 10K in Hastings Minnesota because I actually ran against Nick in 8th grade as he was senior in high school. My college teamate Andrew Sorenson actual was a highs school teamate and friend of Nick's also. On the website if you go to the photo's section of Nick there is a photo of the two of us racing each other. We just happened to be heading to MN for the weekend to visit family and this race poped up on the list and I had to run it. I new it wasn't a very fast race going it to it so I thought I could possibly win it dependent on how many high school kids showed up. As expected one 15 year old raced the 10k and left me in his dust going up the Mississippi river bluffs in Hastings at about mile 4. There was no catching him after that even though he kept turing around looking to see where I was at. I came in a strong second place with no real worries of anyone catching me. First 3 miles where sub 6:10 so I think I could probably break 18 minutes in a 5k right now which is my goal this summer.

Easy run

Easy run

Ran 9 miles with Runners Edge and averaged 7:38 per mile. Felt pretty good during the run but was pretty tired later in the afternoon. Training for my upcoming race June 7th is not going that great but maybe it will just be a fun run with friends since 4 out of the 5 guys I ran with on Saturday are all signed up for Hospital Hill Half Marathon.

Road for 30 minutes on the trainer after the boys went to bed for the night. Felt pretty good to be on the bike for the first time in a very long time! Worked on just keeping a high cadence.

5 miles before work this morning. Felt pretty good and kept it at a pretty good pace after the first mile. Average was 7:38/mi

Easy 4 miles this morning. Overall I felt tired but legs didn't feel to bad. Just kept it easy today knowing tomorrow I will run 10 miles.

10 mile run with the running group in which everybody was having GPS watch issues so I do not know my total time but I know we were flying at around 6:50-7:10 for every mile of it except the first one. It was a good run that started with 8 and ended with 6 on that pace. It was a very hilly course and we were fying up the hills this week which felt good. Overall a great run.

5 easy miles this morning before work. After Saturday's hard run I think I may have sat down for 45 minutes total the rest of the day finishing off the playground construction, buying patio furniture and playing with the kids. Around 8:30pm they went to bed and that was the first time a sat down in which it was time that I was putting food in my mouth. Oh, wait I didn't even eat lunch just breakfast after the run then dinner around 6. What a crazy day but good one.

Started off at 8:22 for the first mile and then finished off the run with a 7:32/mi average. Not to bad of a run. If only I could find time to add in speed and strength workouts to get faster. I have been hoovering around this pace for some time now and want to get faster.

5 easy miles this morning. IT rained pretty hard last night which made this morning very humid which is a very different feeling then what Arizona provided the last 7 years. It will be interesting to see how the humidity works on my body after being away from it for so long. Tomorrow we are going to run the Hospital Hill Half Marathon course in preperation for the June 7th race. Should be interesting and give me a good idea of what I can run in two weeks. I haven't been running any sprint workouts so we'll see how it goes.

Went and ran the Hospital Hill course with a couple of the guys from the run group and felt the pain of the hills that is to come on June 7th. I don't think this will be a PR type of course so the question is how will I attack the very difficult Halh Marathon course. I'm thinking I'll take off a bit on the easy side then see how I feel at the half way point and pick it up from there. If I break 1:30 I would be happy with this course. There are a couple short steep hills and some vary long ones. The longest hill is 1.8 miles long that starts at about the 9.5 mile mark. At mile 11.5 there is a really steep short hill then downhill the rest of the way that seems easy but it is dangerously downhill that you could bite it if not carefull!   We'll see how it goes June 7th!

Body felt horrible this morning! I think I have been workin to hard at home on the weekend with the combination of my runs and yard work!

4 easy miles

Ran with the running group and averaged around 7:27/mi.

Easy 4 miles my body just is not motivated to run very fast right now so this coming weekend will be interested.

12 mile bike ride over the lunch hour. Very nice day out and a very hilly route that I reached 40mph going downhill then pretty much crawled up the other side of the valley. Averaged 15.1 mph and was my first time on the bike this year.

Another easy run in which my body just didn't feel like going very fast. I think after the race I will be taking a little time off of running for a bit.

Easy 3 miles more or less to try and shake off some of the tightness and soreness from Saturday.

1,600 meter lap swim in the pool.

First CrossFit Class

Wife bought me a Groupon for Crossfit which also provides me  with full access to Healthridge which is a very nice gym with everything you could imagine from workout facilities, basketball courts, daycare, swimming pool, massage and a cafe. Very impressed with the facilities.

4 mile easy run with an average pace around 8min/mi. nothing hard just out for a little run to stretch out the body after all of the different workouts this week. Only thing I missed was getting a bike ride in since it rained most of the week.  Cut the grass last night and after my run I fertialized the yard all before work.

45 minute crossfit workout Ramping #2 class. Lots of olympic style lifts from cleans to combinations with presses. Body was definietly feeling tired walking out the door.

Went to my final ramping up class for CrossFit and am now allowed to attend whichever classes I want at the gym. Full of more Olymip style wieght lifting susch as over head squats, cleans and thrusts.

I attended my first hardcore CrossFit class and it was as difficult as they get. The workout starts with warmup activities followed by mobility activities before the WOD (workout of the day). The WOD sound easy but very difficult!

100 pull up, 100 pushups, 100 situps, and rounded out by 100 squats.

Pull-ups: I used a band to assist me in doing 30 pull-ups then performed jumping pull-ups the rest of the way.

Pushups: the first 50 were not that difficult but from there on it was a massive strugle to finish!

Situps: these you have to touch the floor above your head then the floor in front of you. Sounds easy but this full range of motion sit-up is not that easy when trying to perform 100 in a row.

Squats: now this was by far the easiest task for me and I wipped these out with just a short pause inbetween my to sets of 50. CrossFit squats are below parallel which adds a little difficulty compared to just going to 90 degrees.

All in all a great workout which introduced the most pain to my body in years!

I woke up late this morning so I could not make it to my CrossFit class that I was planning on attending so I went for a quick little run. Now it wasn't the quickest of runs but at least my stride felt better than it has in the last month on early morning runs. The pace was only 8:03/mi but with no races on the schedule that is perfectly fine. My upper body was still a little stiff but when I returned home I stretched and did 50 body weight squats.

CrossFit workout was pretty good to me today but still tough. The only reason it was easier was because there was running involved.

The workout was a ladder and I did it as;

10- sit ups, 10 dead lifts 155 lbs, 400 run

15- sit up, 15 dead lifts 135 lbs, 800 run.

20- sit ups, 20 dead lifts 135 lbs, 1600 run

25- sit ups, 25 dead lifts, 600 run ffinished this was a timed workout for 25 minutes as many as you could get in. I ended up doing the 3 most in the class only because of the runs keeping me in the running.

4 easy miles this morning. My body was a little sore from yesterday's CrossFit but 1.5 miles into the run most of those sore spots were shaken out. Was not a very fast run but was a great morning to be out exercising. It is amazing how many people are out exercising in the mornings here in Olathe, I ran past 10 other people this morning before 6am. The only time I ran with or into that Many people in Havasu was on group run days & never within a 1.5 mile stretch of road.

CrossFit Workout this morning:

Warm-up: typical with 400 m run

Strength Portion: Snatches:3 sets of 10 (45, 65 lbs)

                          Front Squats: 4 sets of 5 (65, 75 lbs)

WOD: Double under jump ropes 30 approximately 2 minutes

          6 minute run for distance: 1700 meters (Mile split 5:50)

          9 minute Rowing for distance: 2083 meters

CrossFit Workout.

4 easy miles

CrossFit Workout

4 Mile easy run

CrossFit Workout

Easy 4 mile run

CrossFit Workout

CrossFit Workout

15.5 mile Bike ride at 17.8 mph average including getting stopped at 4 stop lights within 1.5 miles up to that point we averaged 18.5 mph and changed a flat tire in just under 15 minutes. That was a first time for me to change a tire on the road.

 Easy 4 mile run

CrossFit Workout

CrossFit

- 2 mile warm up

- 100 meters of warm up drills

- 3- 100 meter sprints 

- 2 miles back home

Legs definitely are missing the endurance but felt strong.

- 2 mile warm up

- 100 meters: warm up drills

- 3- 400 meter sprints: not super fast but definitely felt stronger than I have felt in a long time.

- 2 miles back home: felt stronge on the way home also after the sprints.

It looks like its time to kick start my running training and continue the CrossFit classes through the rest of the summer and early fall before I have to ramp up my miles for BOSTON 2015!!!

CrossFit day.

CrossFit day:  warm up, strength workout, then WOD.

WOD: 100 burpes, 1500 meter row, 1 mile run. Ran plus or minus a 7 minute mile. Doesn't sound like a super hard workout but took 25 minutes of very hard work!

5 mile total workout in which I did a 2 mile warm up out to the end of Iowa Street by our house. Then I did 100meters of exercises high knees, butt kicks and so forth. Then I performed 3 400 sprints again at 1:17, 1:24, and 1:24. Then finished it off with another 2 miles home at a pretty good clip.

Easy 4 miles this morning. Pretty hard to get my butt out of bed this morning.

Today's CrossFit workout called my name as soon as I read it last night so I had to go give it a shot. If you recently watched the CrossFit games on ESPN you may have seen what is called a Wieghted Sprint event in which they run 100m carrying a weight way heavier than what I did this morning and then sprint back. Well the WOD today was based on that and went a like this:

Round 1: Carry the asigned wieght out put it down and sprint back

Round 2: Sprint out to weight pick up and try to sprint back with weight

- After each down and back you got a 30 second rest.

1. 15 lb plate

2. 20 lb dumb bell

3. 30 lb medicine ball

4. 44 lb kettle bell

5. 45 lb plate

6. 15 lb plate

7. 20 lb dumb bell

8. 30 lb medicine ball

9. 44 lb kettle bell

10. 45 lb plate

Total Time with Rest: 16:30 min      Run Time minus Rest: 12:00 minutes

I thought this was pretty good since I was the first person to finish in the class and performed everything at the heaviest weight level. There are two guys in that class that I thought would possibly beat me since they are very good at everything but I was able to pull away from one by 25 seconds and the other by over a minute. Felt great and even performed some of my heaviest weight lifting before the WOD in the strength training portion of the class.

CrossFit workout:

2 minutes to perform 3 reps Dead lifts at 185 lbs, 80 meter sprint, then as many burppies as possible rest of time. We did 10 rounds of this with 1 minute rest between each round.

4 miles at 7:33 pace

Ran down to the pool to meet the family that was swimming when I got off of work. Ran back with Jacob riding his 2 wheeler which was pretty fun. A little more practice on the bike and we may have to start doing the run bike thing.

CrossFit workout today was a warm-up power cleans and bench press. I performed those sets of 3, 3x5 and 5x5 at more weight then I have in the past then did the workout of the day of a 3 mile time trial. I brought my racing flats and watch and wipped out a 18:18 time with ease and all alone. The closest person the entire day was the guy that followed my in a 21:50. Felt pretty good to let these CrossFitters know that yes I may not be able to lift as much as you or do all the crazy thing but I can whip your A** in running. This being the 2nd running based exercise that I have done this in the last month leaves me happy with my choice to focus on strength before entering into Boston training.

Easy 4 mile run this morning nothing to fast but felt good. 7:49 pace

CrossFit workout: warm up, power cleans and overhead squats. This strength portion was rather large but on the squats the coach worked with me on my form so that I could actually perform the lift. It doesn't sound hard but the correct form makes a world of difference on this lift.

WOD: 4 Rounds (Total time 23:10)

400 meter run

25 air squats

20 push ups

15 24" box jumps

10 wall balls 20lb

5 Pull ups (band)

4 easy miles after yesterday's hard CrossFit workout. My legs were pretty stiff everywhere and my right hamstring was sore from all the squats and box jumps.

Easy 4 miles before work

CrossFit Workout

warm-up   (400 meters)

Strength Portion: power cleans 3 of 5 at 75%, 2x3 85%, 2x3 at 95%

Overhead Squats: 2x5, 3x3, 2x3

Extra time so I ran an additional 400m

WOD:

400 meter run (82 seconds)

25 Reps of each:  hang cleans, burpees

19 Reps of each: hang cleans, burpees

15 Reps of each: hang cleans, burpees

9 Reps of each: hang cleans, burpees

400m run     Total Time 11:56

Easy 2 mile run while in Northern Minnesota visiting my parents Cabin. Ran 1 mile then did 25 air squats, 25 push ups and 25 dips. Then ran back to the cabin were we repeated the previously stated exercises and add 25 situps. Nice little workout while traveling on vacation.

CrossFIT workout:

warmup and strength portion which was 3 set of 5 cleans (75 lbs), 5 set of 3 Overhead squats (65 lbs). When I started crossfit I couldn't even do the overhead squats with just a bar. Improvements and added strength for sure!

AMRAP 15 Minutes (6 rounds completed)

6 Box Push ups

12 Kball American (44lb)

300 m Row

Easy morning run

CrossFit Workout it was a tough one today!! Worked really hard and even had some running involved.

4 mi run this morning at 7:29/mi. Was a little stiff from Tuesdays CrossFit & Wednesday being off but still a pretty fast average. This makes me think my choices over the last 2 months to get stronger was good!

4 miles this morning at 7:28 average per mile. Felt could after yesterday's run. Now it's time to sign up for Boston at 9am central time!

4 slow miles this morning. My legs are still super sore from Fridays CrossFit & run. That may have been a bit to much for me in one day.

Ran 2 miles before CrossFit class this morning. At class performed warm up drills, 5x3 of Snatch, 5x3 of Push Press, and 3x3 of overhead Squats. The WOD was then a 3,000 meter row for time. finished the row in 12:10.  Felt good and definitely worked on endurance.

Woke up a little earlier today and drove up to the gym ran 4 miles then went to 6am CrossFit Class. 7:28 average/mi on this portion of my workout. 

Huge Strength Portion of class:

snatch: 3 sets of 3 at 95lbs, then 2x3 at 115lbs

power pulls: 3x3 @ 115, 3x3 @ 115

front Squats: 3x3 @ 75, 3x3 @ 95

WOD: 2 Rounds (Total 60 lunges, 1 mi run)

30 lunges total at 75 lbs

              800 meter run

Total Time: 11:11

Ran 3 miles before CrossFit class then performed the workout.

Warm up drills

strength was 5 sets of 5 Bench Press: 3 @ 95 lbs, 2 @ 115 lbs

WOD for Time:

800 meter run (2:42)

30 clean & jerks at 95 lbs

400 meter run

Total Time was 10:10

3 mile run at 7:48 pace before 6am CrossFit class. Then performed everything on the list for the days workout.

Decide that to run a trail race that is not to far from home this weekend in hopes to see what kind of shape I am in. It was fun yet a very challenging course with lots of rocks, trees, twists and turns along with two stream crossings. I showed up to just run and see what I could do and that was even easier to do since I didn't even bring a watch. The first 4 or so miles I just sat behind a guy that was running at a good clip and the goal was to see if I could hang on to him as long as possible.  The course was very challenging and I would say it is more technical than the Sara Park 10 mile loop and more obsticals. Rocks, trees, roots, fallen trees, a log bridge, and a portion of repeat trail in which you dodged other runners. The other runner part was not the coolest but it was fun. I got past by one person and fell to 5th place which is a very respectable placing considering my traing limitations right now. Over had a great time and am feeling the pain of a hard race!!

Woke up this morning feeling some what better than I did yesterday after that trail race. Ran an easy 3.25 miles before CrossFit class. Legs were feeling pretty good then got some exercises & rolling. WOD was 20 minutes, even minutes burpe box jumps then odd minutes 40 lb ball slams. Then 50 back raises to close out the workout. Only down fall happened around 40 box jumps & now my shin is brused, bleeding, and a little hit to the self confidence! Over all great workout and now icing throughout the day!!

Ran 3.25 miles before CrossFit class then did the warmup and started the workout.

The WOD was a little rough this morning. It did not seem that it would be that hard but I just had nothing in the tank.

Block 1: 9 Thrusters, 27 Single Jump ropes (2 rounds in 3 minutes, finish early rest)

Block 2: 11 Thrusters, 33 Single Jump ropes (2 rounds in 3 minutes)

Block 3: 13 Thrusters, 39 Single Jump ropes (2 rounds in 3 minutes) finished at 36 jump ropes.

The WOD continued if you finished every Block otherwise you were done when you did not complete a Block. My shoulders were failing me today and I just could not do the thrusters so I went out and rananother 1.75 miles to make my run an even 5 miles. Now I am tired but I got a good workout in.

Set the alarm on a Sunday & got out the door for 6 miles with the temp of 48 degrees. Went out with a tee shirt, light long sleeve, and wind breaker. Took the jacket off about a mile in & by 2 I was rolling my sleeves up. Thought I would have cold but it was actually a beautiful morning. Averaged 7:38/mile on a hilly course. Felt good!!

Ran an easy 4 miles this morning before work. Average pace was 7:48/mi. Legs were a little stiff but loosened up as I got further into the run.

Alarm went off this morning & I actully hit snooze then turn it off. Thought I'll sleep another hour. Well I laid there and didn't fall back to sleep so I rolled out of bed. Stepped out the door to a nice morning & awesome view of the eclipse. So I set off to run 4 easy miles and my body felt good so I just ran. My breathing was on and everything so it ended up being 4 miles at a 7:18/mi average. Not to shabby for the amount of running I have been putting in. a couple more weekend runs & I should be ready to join the running group for a few longer Saturday runs over 10 miles .  

Jamie decided she wanted to go to a lunch hour CrossFit Wod so I went along for the ride. It was definitely different. Workout went like this. 1 mile run, then 5 rounds off : 10 plank rows (35lb dumb bells), 10 push ups, 40 mountain climbers, 100 meter swim. My arms were fried by time it was over. It definitely was something I have never done before.

CrossFit class this morning was pretty tough.

200 total reps completed.

10- 95 lbs Cleans 

10- 20 lb wall balls

10- hanging knees to elbows

7 rounds of the first 2 items & didn't get to finish the last 10 knees to elbows before the 20 minute time expired. Very hard workout & my hands are tore up!!

Woke up to get a run in before Jamie had to got to work & the boys are up for the day. Legs continued to feel good and with the temps in the high 50's I got my 6 miles in at 7:22/mile average. Pretty happy with where my running is at right now. November starts the winter training session with Runners Edge so I will be upping my mileage in Movember with some long Saturday runs. My wife is trying to get her scheduled modified to allow me to start running speed workouts on Tursdays with guys also. It's sure looking like this round of marathon training will be exceptional!!! Sub 3 April 20th in Boston!!

Couldn't get my butt out of bed this morning so I squeezed 2 miles in on the treadmill as the boys played and dinner cooked this evening. Then the neighbors came over to play and we brought out the Original Nintendo with the power pad to play Track & Field. What a blast and workout!

6 mile run this morning before work & felt great. It was a little brisk at 48 degrees with a slight breeze but felt good. Overall pace was 7:18 per mile. I'm not sure how I'm running this fast already but I'm not pushing it really hard either. These runs have just been running based on how Im feeling. 

Easy 4 mile run this morning at 7:34/mi average.  Justifying to get a few easier miles in before work.

6 easy miles this morning. Legs were a little stiff from not running since Friday. Did really get any other workouts in either this weekend. Average mile pace was some where in the high 7:40's not even sure since I don't have my watch as I write this. It was definitely a beautiful morning though.

CrossFit workout

6 miles this morning at 7:32/mi pace. Legs were a little tired from yesterdays CrossFit workout but some reason they always loosen up and I run pretty good the days after those workouts.

Ran over my lunch hour around Lake Olathe from the office which is a very hilly course and felt pretty good. I was pretty surprised when I got back looked at my watch and I had a 7:18/mi average pace. This course has some super steep hills and lots of turns so to be able to keep that pace up is pretty awsome.

3 easy miles on the treadmil after work and finished the last mile up with 4 10mph sprints.

Went to CrossFit class and ran a 3 mile time trial in 18:48. Not as fast as last time but there were a few obstacles to overcome such as a super dark portion of the route that I did not dare run close to the side of the road because I could not see anything. The course was more like 3.15 miles.

Easy 6 mile run before work. Ran a little bit slower than last week but still ran 7:42/mi average.

It was super windy today so I decided to just head over to a neighbors house to hit his weights. Put in a good little CrossFit style workout together and pounded it out.

We went to the park and it has a .25 mile loop in which I ran while Jacob raced around it on his bicycle. Pretty good time and he enjoyed the fact that I could not keep up on some of the little downhills. There are also some large rocks and flat benches along the trail which I jumped on and ran across to make it even more interesting. 

6 miles this morning before work. I actually pulled out a jacket since the temp was 47 & there was a breeze. It didn't feel that bad & I put in a solid effort at 7:22/mi average over the course. 

It was even colder this morning at 37 degrees! Luckily there was no wind to make it feel even colder. I wore pretty much the same stuff but since there was no wind I was actually a little to warm maybe. Still pounded out a good 6 miles and a course record with a 7:17/mi average pace. Good run on a crisp cool morning!!

CrossFit class this morning. My legs felt a little stuff in some of the movements but got better as class went on.

We were on a Disney Cruise this week hence the lack of exercise even though we tended to walk the stairs versus using the elevators majority of the time.  Overall the 5 night family vacation cruise was great a great success. On Disney Cruises they always have a 5k when you visit their private island in the morning to start the day off. Even though during this cruise I started to feel the affects of staying home with Nathan 2 days the previous week while he was sick. When I woke up I could hardly talk and my throat was on fire from all of the drainage from my sinuses. So this little event met in one part of the ship then you walked three quarters of a mile to the start the run and then had the rest of the day on the island to enjoy everything.  I sized up the competition and thought I still had a chance to win even though I felt terrible!! So I set a comfortable pace at the start and one guy tried to push the pace which still was not to hard. He started to fall as another guy came up from behind at the halfway point. I let him set the pace for a little bit then put to little surges down to see what he had and he wasn't going to let me just go. So I let him set the pace and thought I'll just put down a surge at the last turn which is approximately .25 mi from the finishline. We hit that turn and I laid down the hammer and there really wasn't any response so I finished with the boys and Jamie watching me win the race. Ya it wasn't a big race or anything but the boys saw me start and finish with a win. They enjoyed it and told everyone the rest of the day that their Dad won the 5K which was fun and the overal goal of partaking even though I was in rough condition.  

30 minutes on the eliptical - trying to get over a sinus infection and some major upper respitory issues that may have been worse then I thought. Overall the lungs burned a little but was not to bad. Did 6,126 stides which equals 204.2 strides/minute average. Leg felt good overall.

30 minutes on the eliptical and everything felt good. Lungs were back to 100% and legs felt good.

Went to hockey practice with Jacob and then went for a run around 10:30am.  This was a bit different time then typical to run for me and I of course after hockey I picked up donuts. The three donuts in my belly did not affect me but I set out on an easy 10 mile run and kept the pace pretty consistent around 8 minutes/mi until the last 1.5mi. The last 1.5 miles were straight south into the wind along with a little mist and tons of hummidity. Overall tempature was around 55 so that was good. At about mile 7 mile hips and muscles around them started to fatigue and by the end my left almost groin hurt pretty bad so I backed off and cut the course to 9.5 miles. Hopefully this is just some fatigue issues and will not last long. Other than that my body was pretty good for not running that far in a very long time.

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.