Running With LeMire

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!