Running With LeMire

today Nathan had ice skating lessons at 8am which I helped out with then we went out to breakfast then off to Jacob's hockey game on the other side of KC. We came home I changed and was off for a 10 mile run. Weather was sunny 41 degrees and a wind of 7-10 mph. Overall it was a great day to be out running & I ran an average 7:23/mi pace for the first 10 miler of the training cycle. The route included some flat miles and some really hilly miles.

Men's League hockey game this evening. We played against the hot head team again & somehow our team always gets stuck with the penalties. These guys were diving all over the place and refs lets a lot of shit go. Wasn't to happy about the slash across my wrist in which I have a welt on now.

6 miles this morning with temps around 20 & 8+ mph winds. Pretty darn cold out with the wind coming from the north. 7:36/ mi average pace with a 8:35 mile to start off with then a couple of miles around 7:18/mi and 1 mile at 7:04/mi. The average pace is a little slow but it's pretty hard to make up for an 8:35 first mile. Overall the legs felt good.

This morning was yet another 20 degree day with winds around 11 degrees making feel colder. Set out on a warm up which was about 2.35 miles then back to the hill to do my 8 hill sprints trying to build some speed. Then back out on the road for another just over 2 miles for a cool down. Overall felt pretty good and was able to keep all the hill sprints around 20-24 seconds. Average heart rate 147 with a max of 162.  Good workout & felt hood as well.

2 1 mile repeats: ran a 2 mile warm up then ran two hard miles with approximately 3 minutes rest in between. First mile fast felt really easy and I rolled in at 6:12 for the mile. Then a 3 minute rest and another hard mile in 6:08. The second mile felt a lot harder than the first mile repeat. Not really hard but I know longer felt I was just clickin away with minimum effort. Then I turned around & ran 2 miles home.  Oh ya and this run was in 42 degree mist/rain total average 6:14/mi.  Great run

9 early morning miles this Saturday morning so that I can make it to Jacob's hockey game at 8:20am and then his basketball game at 10am. It was a bit of a busy Saturday morning but at least I got a run in even though it wasn't quit as long as it should have been but I got out there and it was at a decent pace of 7:39/mi in some pretty cold and breezy conditions. The wind was suppose to be picking up to 20mph winds later today so the option of running later did not sound so great. The fastest 2 miles on some little rolling hills on the course were 7:23 & 7:21. This is again a pretty good paced run for being on my own.

Men's Hockey Game: WOW our team was a mess tonight!! Our goalie didn't let anyone know he wasn't going to be there since he had to work. Then I forgot my helmet in Jacob's hockey bag which is easy to do since USA Hockey requires coaches to wear helmets while on the ice. Luckily Jamie was willing to run home and grab my helmet so I borrowed one from the rink supplies until she got back which took a half hour. Since our goalie didn't show up and nobody wanted to dress as goalie we skated with 6 players. Typically, when you play with no goalie you get smoked but we only allowed 2 goals with no goalie and then another teams goalie suited up for us halfway through the second period. As soon as we got the goalie in net we started playing better and I had my own helmet and a mouth guard in and went out and scored a goal quick then we put in another 3 goals after that.  The refs were just laughing their asses off because they had never seen a team win without a goalie. It was definitely a fun game and some good exercise.

College Loop (backwards): 6 easier miles this morning with a temp of 20 degrees and winds making the wind chill at 10 degrees. IT was pretty cold but I got my miles in and averaged a 7:41/mi pace over the route. I ran the loop backwards because I thought it would be better with what direction the wind was coming from. Running the Woodland mile in reverse was pretty hard the hill is a lot steeper this direction and then I had the wind in my face as well but when I turned to go west again the I was pretty well protected so overall the choice to run that route that direction was a great call on my part. Overall the route is a lot easier running it this way I think but when it's that cold and windy you have to protect yourself.

Had a Hill workout on the calendar this morning. Ran just over 2 miles for a warm up then ran 8 Hill Sprints (HS) each between 22-24 seconds. The last rep was touch but I pushed it through. Then went back and ran the warmp up the opposite way and called it a day. Average pace was 7:59/mi which with a average heart rate of 149 and max of 169.

Woodland 4 Miles: ran out 119th Street to Woodland and turned around and came back. Average pace was 7:25/miwith average heart rate of 152 and max of 175. Since using this watch I hvae been watching my average cadence and my runs tend to feel easier when I run at around 180 spm which todays run was 182spm. Overall my body felt pretty good.

2 x 1 Mile Repeats: overall it was a pretty good workout and the temp was above 30 degrees even with the windchill factored in. This weeks 2 miles where not quite as fast as last weeks Thursday workout but still at pretty good paces 6:19 & 6:15/mi. Overall the average pace for the entire 6 miles was 7:10 pace which is pretty good but my legs just did not feel as fresh as last week which is expected. Last week I did not run Wednesday morning and this week I did even though it was not that hard of a run. Overall a great workout on tired legs. Tomorrow I'll take off than go run with the guys and get in anywhere from 12 to 14 miles.

Met up with part of the running group and put in a good 12 mile run. Average pace was 7:20/mi with the first half of the run being a little faster than the second half but that was on purpose. It was definitely cold out but overall we stayed on the trail system that kept us pretty protected from the wind that was out there. Average Heart rate 152bpm with a max of 165. Cadence was right at 181 and felt pretty smooth.

8:16, 7:31, 7:20, 7:12, 6:57, 6:59, 7:14, 7:24, 7:24, 7:13, 7:16, 7:13

Hockey Game: Our game was scheduled on the outdoor ice tonight and it was the coldest it has been all year. On the way home my ar said the temp was 1 degree. It was pretty funny to see what all these guys thought they needed to wear to go play hockey outside. Some wore hats, face masks gloves and all these clothes under their pads and I just added a light long sleeve running shirt. YEs at first it was a bit cold but 10 minutes in I was warm. Played good ended up with 1 goal, 3 assists and 2 minutes in pentalties for tripping. A well rounded score card.

6 miles on the treadmill at 7 to 7.5 mph  then the last half mile at 8.0 just to change it up. Easy day on yet another cold day.

Hill Repeats: ran just uder 3 miles as a warm up since it was cold out this morning again than hit the hill on the adjacent street for 8 hill sprints again this week. Then wrapped up the run with about 1.5 mile cool down. Average pace was 8:17/mi. Kept it pretty easy but also added some speed.

Easy run on the treadmill since it has not been the nicest out. Tuesday afternoon we received a light rain that turned into snow and it has been cold, windy and snowing off and on since. The snow on top is soft and nice but everything underneath is very slick so I decided to take it easy and not test my luck on icy conditions.

First group run of the 2016 Boston training plan and it was a cold but good run. Temps ended up being in the low 20's with a very light breeze. Roads and sidewalks had areas still covered with snow/ice from this past weeks winter weather. Overall the running was gold we just pissed off a few cars because they had to share the road. Average pace was 7:05/mi with the first 2 miles up hill than rolling from there on out and at our turn around we did a 2 mile pick up in which I ran those two miles in 6:14 & 6:06. Miles went like this:

8:24 (worst footing), 7:36, 7:09, 6:48, 7:05, 7:03, 7:04, 6:56, 6:14, 6:06, 7:26, 7:17, 7:29, 7:05, 7:09, 7:29

Overall legs felt pretty darn good for running this hard.

Men's League Hockey: boy oh boy I did not have a good showing but I also played defense all game and haven't played that position since the first game of the year.

A very easy 6 miles this morning! My body did not want to get out of bed or even start moving this morning. Average pace was well over 8 at 8:21/mi but that was my body saying you ran way to fast on Saturday!! Recovery run was definitely the idea behind today's run. Overall my body felt good and there was no since of anything funky.

Ran a 2 mile warm up did a couple of stretches and started a 2 mile tempo effort which the goal was to run both around 6:40/mi pace. My body is still a little sore from Saturdays run its not really per say my legs but the hips and surrounding muscles that are just a little tender still. The two miles were 6:48 and 6:58. Breathing wise easy just the legs moving not the easiest. Temp was 30 with 10mph winds in which the last .25 of those two miles was directly in my face. Overall a 7:30/mi avearge for the run to bad for having tired legs.

Ran the College Blvd Loop this morning and focused on running the hills faster than usuall. On the longer hills I focused on running at a consistant pace up the hill and not slowing down while on the short hills it was more of a hill sprint. It was a good workout and I forgot to start my watch so my watch info was for 5.39 miles at an average pace of 7:26/mi with a 5 mph wind and 34 degree temps. Overall a pretty good morning run. 

Runners Edge group run this morning was terrible! The weather was nice and everything should have been good but my body did not want to participate and my left hip flexor, siatic and everything on that side was just in pain. Stretched a lot after the run and drank fluids.

College Blvd Loop at a fairly easy pace this morning of 7:43/miwith each mile getting progressively faster than the previous mile. Considering how terrible I felt Saturday at the end of the run I felt like a totally different person today. I also stepped on the scale this morning after my run and saw a number I have not seen in a very long time 172.5 lbs. The lightest I have been since starting to train for marathons has been 174 lbs.  That is a good sign.

4 miles on the treadmill after work. I modified my workout to run a 1 mile warm up then 2 miles with 400m at goal pace (9mph) then 400m rest at 7mph. Finished up with 1.25 miles at 7mph and each 400m after that progressivily getting faster by 0.2mph. Overall the body felt pretty good.

5 miles in this morning at 7:55/mi average. The wind was steady at 17 mph and wind gusts stronger that almost stopped you in your tracks or pushed you to the side dependent on the direction it hit you. Overall just an easy day run for a few miles.

College Loop this morning in chilly weather of 19 degrees and 5 mph winds making it a feel like temp or 10degree. It was nice not having the wind but it was cold & I definitely had a great looking ice beard after the run. Overall average pace was 7:12/mi which is the fastest average pace I have had on this route ever. My legs felt good and I pushed up the hills trying to keep that hill strength I'll need to get through Boston. Finished up with some stretching before hitting a very hot shower today to get that chill out.

The Runner's Edge group run had some pretty darn good running conditions this morning in the mid 30's rising and a light breeze to no no wind. This group seems to be all mixed and matched and nobody is really doing the same training plan this time around. Most of the group did a 3mi on 2 min off fartlek type workout during the first half of the run in which I just kept it at an even effort and caught back up to the group on their easy portions. I had talked with Terry on Friday evening and he was planning on running 18 miles with me so at the 16 mile turn around where everyone else turned around we continued another mile and before we turned. Overall I felt 100% better than last weekends 14 mile run and was able to keep the overall pace of 7:11/mi on the entire mile. The last mile or so my legs were definitly feeling the pain.

Miles: 6:00, 8:08, 7:17, 6:51, 7:09, 7:04, 7:18, 7:12, 7:04, 7:21, 7:20, 7:13, 7:09, 7:08, 7:15, 7:08, 7:10, 7:47  

Pretty nasty run this morning temp was 34 but factor in the 23mph winds and forcasted gusts today up to 50mph and on top of that a light snow falling it was an interesting day to be out running at 5:30am. There was nothing stirring today a few cars and 1 other person I saw as I was finishing mile 5. I decided today I would just start doing loops in one of the neightborhoods trying to stay out of the wind as much as possible with was somewhat accomplished. Today was an easy day so I did take it easy and it was a good shake out of the legs.  I also pulled out a new pair of shoes to run in which felt great on my feet and legs. At one point the wind died and the snow came down hard and it was almost white out conditions which was pretty cool. By the end of the run there was just a few flakes falling.

I'm having some issues adding a new pair of shoes so these will be called Hoka Bondi 3-Black

4 mile treadmill run with 5x400m at 9, 9.2, 9.3,9.5, & 9.5.  Mile warm up and the rest as a cool down to get to 4 miles. Felt pretty good & was better than running outside in 10 degrees & 25 mph winds!

Hiked Camelback Mountain in Phoenix Arizona this morning with the wife. We hiked this mountain the first time almost 10 years ago when we were down in the area at job interviews before accepting the position in Lake Havasu City.

Ran 4.63 miles zig zagging through the inlaws neighborhood in Mesa. It was really dark out so I thought it would be better to stay in the neighborhood on the local streets instead of venturing out to far.

Set out early on the Phoenix Marathon course right outside the inlaws neighborhood and had to make a modification to reach a bathroom at the halfway point of the run. The run started off with temps in the upper 50's and ended probably around 70 degrees before reaching mid 80s by mid day. Overall it was a tough course that had very long uphills and downhills which I'm not very used to anymore living in the rolling hills area of KC. This run ended up being a 7:30/mi average which is not bad running on my own and not really hydrated or consumed the appropriate food to run fast on Friday. Ran 5 miles at 7:19 or faster which is pretty good on my own for a long run. After the run I hit the shower and was off to the Zoo with the family.

Hiked the Wind Cave trail at the park just north of the inlaws house with the family. Was a great hike and Jacob did it all on his own and was pretty tired by time we got done.

Ran the College loop when we got home from our day of travels back to KC. I also wore my newest black pair of Hokas. Overal pace was 7:19/mi with the final two miles being 6:45 & 6:54/mi. Overall it felt great to get out after spending most of the day cramped up in either an airplane or airport.

Ran this morning outside in some really stiff winds and even larger wind gusts. Overall this run was just a relaxed recovery run in which I tried to stay out of the wind as much as possible but it didn't really work. Pace was 8:22/mi and my hips and legs were stiff.

2 Mile Tempo run with 2 mile warm up and cool down each. Ran the first mile tempo at 6:12/ mi pace and it felt pretty easy then I a break until my watch said I hit my recovery heart rate again which was approximately 2-3 minutes then set out onto another mile at 6:05/mi for that mile. Overall my legs felt strong and I ran this in my newest pair of black Hokas.

5 easy miles at 7:51/mi average pace. It was a nice easy run and my body felt good overall after yesterdays run.

Runner's Edge running group typical Saturday morning run group in which I ran 2 miles early than ran 2 miles after so that I could run the basic 14 mile run with all the other guys. I figured it would be a fast paced run since most people were only running 14 miles and I was correct! We averaged overall 7:07/mi pace with 4 miles faster than my Marathon PR average mile and felt good doing it. I did struggle the last two miles and there were some really tight turns that did not feel good but it was a great run. Miles:

7:42, 7:36, 7:16, 7:13, 7:03, 7:02, 6:41, 6:37, 6:43, 6:45, 7:14, 7:07, 7:12, 7:07,  7:17, 7:06, 7:11, 7:14

Men's League Hockey Game at 8:20pm. Got to bed at a decent time after the game but still super tired Monday morning.

College Blvd Loop at a pretty easy pace and the body felt good just super tired!! Did some stretching after on my hips that were tight but not hurting.

3 Mile Tempo Run near Marathon goal pace in my Black Hokas. Legs felt pretty good this morning and I got out the door at a reasonable time to get a 2 mile warm up, 3 mile tempo run and then 2 more miles as my cool down. Overall average pace was 7:10/mi with the 3 mile tempo miles in 6:42, 6:37 and 6:32. I did start the first mile off maybe a little to relaxed allowing me to run the other 2 miles 5 seconds per mile faster as I went but that is even good in seeing that I can push it a little harder next time.

I did the same 3 mile tempo run that I did on Tuesday and had some pretty darn good times.  Ran the 2 mile warm up then 3 miles at what was faster than Goal Pace today. My body didn't really feel that great going into the 3 mile tempo but I was suprised by the ease of the first mile then I even picked up mile 2 & 3. The 3 mile Tempo miles where at 6:37, 6:24 and 6:14. Then headed back home for the 2 miles of cooldown. Overall the legs felt pretty good and this pace did feel a little tougher than Tuesday workout but still felt pretty good. Average pace per mile was 7:09/mi.

Runner's Edge Group Run 16 miles on a very up and down hilly course. We ended up doing 5 4min x 2min intervals at approximately 5:50 to 6:10/pace. It felt very fast but not that hard total average pace for the run was 7:16/mi. By the end of the run I was definitely tired and ready to be done with the hills.

College Blvd Loop this morning before work at a easy 7:47/mi average pace. Body was a little tired and stiff from the weekends long run and all of the up and down the ladders I did while hanging new lights in the master bathroom, guest bathroom and outdoor garage lights.

6 Mile run in gail force winds anytime you turned and went north. The winds were at 19mph with gust stronger than that. It wasn't the best weather conditions to try and run two faster miles in the middle of the workout but I still managed to get 2 mile in at 7:06 & 7:14. Not quite race pace like I would have liked but with the wind and the last 1/4 mile directly into the wind I probably worked that hard. Ran this in my Black Hoka's. Some reason I cannot delete any shoes or add the shoes to my blog.

Easy 4 mile warm up then to the usual hill to run Hill Sprints. In total I ran 7 hill sprints then off for just over a mile to wrap up the 6 miles. I haven't had this much energy this late in my training period to run workouts during the week but this round of training I'm feeling healthy and comfortable performing these workouts.

Runner's Edge Group run in Lawerence Kansas, ran in the gray Hoka's.

The weather was amazing and almost a little warm side the last 5 miles. The first 12 miles we zigged and zagged through town with the largest hills always being on the KU campus. Instead of doing an out and back course we decided after running the first 5 miles of the route that we would back track and run those again to make the total run 22 miles. This was a great idea because we eliminated all of the major hills and only had to deal with nice rolling to flat terrain. A couple of people had some bathroom issues so we started our Goal Pace miles earlier than expected but it got them back to the bathrooms in time. Our average total mile pace for this run was 7:10/mi. That is crazy fast for the longest run of the training cycle and nobody was willing to slow down. I made some comments about the pace throughout the run. Miles on this run went like this:

8:05, 7:25, 7:11, 7:19, 7:10, 7:11, 7:07, 7:25, 6:50, 6:53, 6:35, 7:05, 6:53, 6:34, 6:25, 6:42, 7:11, 7:29, 7:31, 7:27, 7:26, 7:42

My body was definitely sore after this run, mostly just my hip flexors.

4 easy shake out miles at 8:20/mile pace.

This morning my legs felt a lot better than I thought they were going to after yesterdays run. It was again windy for the second day in a row but with temps in the low 60's and humid as can be. I ran 2 mile warm up then tried to run 2 Goal Pace (GP) miles of 6:40/mi. I just could not get the pace down and I was trying to keep an eye on the pace on the watch it was always faster or slower than 6:40. Ended up running those 2 miles in 6:43 & 6:47 but the watch was ranging from 6:30 to 6:50 the entire time and I just could not hold an even pace. 6:50 pace felt to easy but 6:30 pace felt like I was working a little more than I wanted to. Overall it was still a good run at 7:17/mi total average. Gray hokas again.

Ran 2 miles on the treadmill after work with the 2x4 under the back of it to get some downhill miles in. Took these two miles really easy but just trying to make sure my quads are strong on race day.

Gray Hoka's-7mi

Ran a 3 mile tempo run this morning and was just trying to have it be done at a comfortable pace after a 2 mile warmup. The first mile seemed really easy at 6:30 pace so I thought I would just keep it right at that effort level and of course when I do that I always end up turning it up a notch which I did. The 2 mile was 6:23 and the 3 was at 6:19mile. The last mile seemed to be a little harder but still not to bad. Overall pace for the 7 miles was 7:05/mi which is really good.  I am also down a couple more pounds at 167.5 after the run which is the lightest I have been since  I stopped running in College in 2004.

Bonid Gray - 16 miles

The Runner's Edge group run met in Prairie Village on what ended up being a very rolling hill run. The hills were long and gradual with very little actual flat area it was either up or down. My watch died 8 miles into the run and according to Brooke at the end of the run we ran 7:06/mi average pace. I beleive that we really ran some fast miles. Overall my body was feeling a little tired from the hard last 2 weeks of running.

5 easy Monday Miles at 8:11/mi average. My legs were pretty tired but I think that was from playing hockey last night and scoring 2 goals on some sick moves! Overall the body was feeling good just tired.

Hoka Bondi Gray/Black: 6

Set out to run a 3 mile tempo run but my body was still just feeling tired so I ran the first mile in 6:53 of the tempo and it felt easy but my legs just did not have the power to move forward so I cut the workout short and just got 6 miles in.

Hoka Bondi Gray/Black: 7

Set out to run the Tuesday workout this morning and my body felt great and the weather was a perfect 38 degrees. Durig my 2 mile warm up my body was feeling good so I new this was going to be a good workout. I started the 3 mile tempo run with a 6:17, 6:09, 6:06 to finish it up then ran through the 5k mark to see what the 5k time would be which ended up to be a 19:08 5K. My total run was 7.15 miles in 48:29 which is faster than a 7 min/mi pace which I have not done since Collge days. Lets just say I'm feeling good & confident in my running!! 

Hoka Black/Gray- 16 miles

The Runner's Edge group run was 16 miles this morning with the temps in the low 30's, slight breeze and warming conditions. Overall a pretty darn good day for a run. The group plan was 4 to 7 reps of 2 min hard by 4 min easy. We ended up running 6 at mostly sub 6 minute pace with on right around 6min. Total average pace for the run was 7:04/mi.

Miles went like so: 8:22, 7:39, 7:29, 7:07, 6:53, 6:50, 6:19, 6:55, 6:53, 6:45, 6:46, 6:40, 6:29, 7:28, 7:13, 7:20,

5 easy miles on Monday to workout the legs and revocer from Saturday's fast workout and last nights men's hockey game. In last nights game we won 5-2 and I had 2 goals, 2 assists for a total of 4 points on the night. This was my last last hockey game of the season since we are a month out from Boston. Hopefully the team can keep the ball rolling and and win 2 games without me so we can play in the championship game the weekend after Boston.

Hoka Gray/Black; 6 miles

This mornings workout was a total of 6 miles, 2 warm up then 4x800 with 2 mile cool down. The 800's went like this: 3:06, 3:03, 2:56, 2:55. My legs did not feel fresh today but these are the first 800's I have done all year so I think they went pretty well cnsidering there was also 15mph winds that half of my 800 loop was running directly into. At least I know if the wind is bad in Boston I can still run fast.

6 easy miles on the treadmill this morning. First mile I ran it with the 2x4 under the back to get downhill running in and strengthen the quads for the last push of Boston in just over 3 weeks. Then the rest was just ran at an easy pace since I decided not to run outside. Weather was 18+mph winds, light rain and feel like temps ar 32 degrees. Figured it was a good day to take it easy and just get a few miles in on the treadmill.

Hoka- black/gray: 20

Did some mental preparations for this run and thought I would try my 10 goal pace miles at 6:40/mi and see how I felt after that during the last 5 miles to closeout the 20 mile run. The goal pace miles went suprisingly well and I felt under control and could talk throughout most of them except the last 1 which we pushed hard at a 6:10 mile.

Hoka Bondi: black/gray 4 miles

Easy 4 mile run this morning to shake out the legs after Saturdy's hard long run. Legs felt suprisingly well this morning considering the weekend workout. Today was the first time that the recovery feature on my watch actually said something different from GOOD. It said FAIR which is about how I felt. Overall it was 8:15/mi pace in which the body was feeling better and better as I went on the run.

Hoka Bondi Black/Gray- 5 mi

Ran a 2 mile warm up then ran one mile at GP 6:42 then ran 2 miles home to wrap up the day. Overall the body felt pretty good just a little tired and the legs didn't want to go to fast.

Hoka Clifton (new); 7.14 mi

My new pair of Cliftons I ordered this weekend were delivered last night so I decided to pull them out for their first run. I ran a 3 mile tempo run with 2 mile warm up and cool down.  Total workout average pace was 6:56/mi with building winds that were 11mph.  The 3 mile tempo started off  with a 6:11, 6:06, 5:59 which then I pushed it through the 5k mark in 18:54. Which is the fastest 5k I have ran in over 2 years. My body was actually pretty darn sore from squating and putting together Jacob's basketball hoop that he got for his birthday. Yup the outside of hamstrings and deltoids just pain stiff and sore, I call it the first sign of getting old! Overall a great workout and my feet felt great in my new shoes I'll be wearing in Boston in just over 2 weeks.

Hoka Clifton 2: 14 mi

The running group met for the last long run before the Boston marathon for an easy 14 miles with 5 miles at Goal Pace. We started the goal pace miles at mile 7 which meant for the most part thefirst couple miles of GP miles were all up hill. Even though these miles were all up hill they still went pretty easy at 6:59, 6:45, 6:48, 6:43, 6:44. All of these miles felt pretty easy compaired to last weekends 20 miler with 10 GP miles around 6:32 pace. I should be setup for a good marathon in Boston now to just hope for some decent weather.

Hoka Bondi Gray/Black: 4

Easy 4 mile Monday morning run to shake out the legs that did not need to much shaking out since we walked the KC Zoo yesterday. Average pace for this run was 7:41/mi and my heart rate never went over 161bpm.

Hoka Bondi Gray/Black: 6

Average pace was 7:15/mi this morning with a 2 mile warm-up, 2 Goal Pace miles and 2 back home. Legs felt good and were ready to go. The 2 GP miles were at 6:42 and 6:38 which felt like I was just in a nice easy cruise control since the 2 miles back home after trying to slow down where still at 7:07 & 7:16. I'll probably run a hard workout Thursday and call that an end to a great training cycle!

Clifton 2: 6 miles

Just looking at thrying to stay sharp the last two weeks leading up to Boston here. Therefore I ran a 2 mile Tempo run in 6:00, 5:57 a little infused speed but not to much speed or endurance that it will take time to recover from. Overall the mind and body felt pretty good. Lookig forward to Boston in 11 miles. 

Hoka Bondi- Gray/Black: 12.52

Ran the trail system up to the boys skating lessons that start at 8am. I have ran portions of this trail but there was also portions of this trail route that I had not been on. It was a good run in which I kept it at a good pace going solo at 7:13/mi average. Miles 2 thru 11 where all under 7:16/mil which was the bulk of the run with a little warm up and a little cool down. Finished up at the rink and changed some cloths and put on the skates to help with lessons. Drove home and then got ready for baseball practice with Jacob.

Easy 4 miles at 8:07/mi average. Legs felt pretty good but there was definitely some vary strong winds this morning 15+mph. Yup got out the door but didn't really want to run anything more than down to woodland and back because at least it was mostly a side wind on that route. Turning north was bad!

Clifton 2: 5 miles

Ran the typical 2 mile warmup then 1 hard mile at 6:07 pace then 2 back home. Just trying to stay sharp!

Clifton 2: 3 mi

Easy 3 miles around Boston Commons to shake out the legs before tomorrows Boston Marathon.

Clifton 2: Boston Marathon

Well I have had some time to reflect on my race and what occurred during the race and I cannot come up with anything that really stands out as causing this blow up. Yes the race time tempatures were way higher than anything I have been training in and definitely played a major roll in the slowing of pace as the race went on. The heat did not cause my legs to be fatigued/flat/tired over the first couple miles in which did not allow me to just settle in on the pace and cruise thru the first 20 miles as I expected. It wasn't lack of sleep because I probably slept better the last couple days leading up to the race than any other race before.  At the 5k & 10K we were right at pace even though it did not feel great. By mile 16 my gels didn't want to go down and my stomach was not allowing anything to come in without wanting it to come right back out!  I knew at my 7 that it was not my day and just hung on as long as I could then decided not to push it to hard in the heat and injure myself or end up in the hospital.

The crowds were crazy large, loud and awsome but it just wasn't my day to race! Now it's onto recovery and figure out what to do from here! Next up a 5K with my oldest Jacob in 2 weeks.

1 mile with Jacob at 11:15 for the mile. Had a fun time running with my son and will definitely do that again. This coming Saturday we will be running a 5K together.

Easy mile with Jacob almost 2 minutes faster than Sunday's run 9:50/mi

Easy mile with Jacob in 9:15/mi even faster than Tuesday.

Course was a bit short but I ran with Jacob in his first 5K and we ended up pacing ourselves right around 11:00miles. Not bad for a 7 year old that talked the entire time and even complained at the end about it being to hard then sprints the last couple hundred meters. He did really good and did not complain after the race but just basket in the congratulations from everyone after the race.  I pushed Nathan in the stroller and Jamie ran so it was an entire family event.

4 easy miles just starting back up after Boston at 8:07/mi. I am also fighting a cold so taking it easy.

Bondi Black/Gray: 6 miles

Legs felt a little tired still this morning on an easy run on the College Loop at 7:37/mi pace.

Bondi Black/Gray: 6 mil

Easy 6 miles on the College Loop this morning before work at 7:31/mi average pace. Legs felt pretty good today compared to last weekend or even Monday.

Bondi 3: Black/gray: 6 mi

Ran the College Blvd Loop this morning feeling refreshed and recovered for the first time since the Boston Marathon. Overall pace was 7:16/mi in which the hills felt good and legs felt strong. I focused on my form on the uphills keeping it smooth and easy while running efficiently up them and not killing myself.  Looking at running Hospital Hill on June 4th two days before my 35th Birthday and possibly setting a Half Marathon PR on the hilly course. This run let me know I'm recovered from Boston and ready to start running some workouts again.

Ran a 2 mile warm up then ran 6x20 second hill sprints and then finished up with a cool down to wrap it up 4.83 miles. Average pace on the hill sprints was 6:00/mi and ranged from 19-21 seconds per repeat. Overall my legs felt great and the hill sprints felt exceptional considering I ran pretty hard yesterday as well. I think my legs are fully recovered and now its time to start training for Hospital Hill in 25 days.

Hoka Black/Gray: 6 mi

College Blvd Loop this morning and my legs felt pretty good. My right knee was a little sore for some reson but overall I felt really good and the pace was probably the fastest ever on this route at 7:05/mi average pace. The first mile was at 8:01, 7:07, 7:04, 6:58, 6:34 and 6:45 overall for a great run on a pretty hilly course were I felt as if the hills were not really slowing me down much this morning.

Hoka Bondi- Black/Gray: 10 mi

10 mile run with an average pave of 7:16/mi on an out and back course via the Mill Creek Trail system. Overall it was a good run and the trail had some really short steep hills along the trail and then some pretty good long hills on the roads to and from the trail.  Weather was in the 50's and good as well.

Ran 1 mile on the Treadmill downhill then decided to get off since the boys wanted to play.

Hoka Bondi- Black- 6mi

Ran the College Blvd loop this morning around 7:45/mi pace. My body felt good I just was a little tired and that was just the comfortable pace that I fell into.

Hoka Bondi- Black/Gray: 6 miles

Ran this morning in cool temps in the upper 40's felt pretty good but still only manage an average pace around 7:25/mi. Just didn't have any drive to push it hard today feeling tired but no pains anywhere.

Hoka Clifton 2: 14 miles

Ran an easy 5 miles with the usual RE group then all but one other guy turned around and we continued to the 14 mile turn around. At my 8 mile mark it was Jamie's 12 mile turn around in and since I wasn't running with the big group or the pace I really wanted to I decide to just to finish up the run with her.

Hoka Bondi Black Gray- 6 miles

Rna this morning before work and felt pretty good but did not run all that fast. It just seems that I am lacking drive to go pound out miles at a faster pace. Running a Half Marathon PR at Hospital Hill maybe a challenge.

Ran the College Blvd Loop this morning in a 7:29/mi average pace. Overall the run felt pretty good it started off a little slow and my body was stiff but I got out the door and put the miles in.