Running With LeMire

Ran 6 miles over my lunch break today. With the events of the weekend I'm on a well needed kick in the butt and boost of running excitement through my veins! Went out in the beautiful weather here in KC on the usual route from work here and laid down an impressive time. I must still be running on that excitment because my average mile time for this run was 7:08. Amazing what a little healthy kick of compitition will do to you.

Miles went like this: 7:19, 6:58, 7:17, 7:09, 7:06, 7:01.

Overall no new aches or pains from the race weekend except a little groin tenderness but what do you expect running at speeds not matched in over 10 years.

Ran 6 miles over my lunch reak and today's workout was suppose to be a stength building exercise of a warm-up, 2 fast miles and then fnish it off at a consistant faster than easy day pace. I ran the typical course from work so I thought the 1st mile will be a little easier then mile two I would run hard and then at 2.5 I hop onto the trails so there through 4 I would take it a little easier than push it in for miles 5 & 6. The workout finshed with an average mile pace of 6:56. The miles broke down like this:

                                7:08, 6:12, 6:58, 7:14, 7:02, 7:01

Overall I felt good and the first 3 were with the wind and the last 3 were with the wind in my face probably around 5mph and the weather was upper 40's low 50's. I wore shorts and the sun was out and warm on the face. Oh ya, last night I shaved the beard off so that must have been why I ran so fast, more areo dynamic!!

6 easy miles on the treadmill since I had to come home early to watch Nathan since he is sick. I started off at 7 mph then each mile increased the speed by 0.2mph & had the 2x4" under the back to get my downhill running for the week. Overall I felt really good and was barely breathing until the last mile. The last 400 I picked it up to 8.4mph to get a little kick at the end.

Easy 4 mile run this morning in the blistering cold since I didn't get a run in yesterday. It really wasn't that cold but when the past week has been in the 40's, 50's and even 60's on Wednesday 23 degrees with a little wind chill is fing COLD!! IT was good to get a couple of easy slow miles in this week also.

IT was a great day to run here in Kansas, NOT!! 34 degrees and rain is not what I call ideal conditions to run 14 miles in but I actually did do a really good job in dressing appropriately so that only the last 2 miles were miserable. The workout for today was 14 miles with 5 miles at goal pace. I did not quite get the 5 miles at goal pace but I did run the first 7 with the guys then pushed the next 5 on a pretty hilly course then finished with 2 easy miles at the end. For running the 5 harder miles by my lonesome they all were right around 7 minutes.  Overall with a first mile and last two miles over 8 min/mi the overall average pace was 7:25/mi. Overall it was great workout for being such a mserable day.

Splits:   8:03, 7:37, 7:24, 7:32, 7:21, 7:47, 7:13, 6:55, 7:08, 6:55, 7:10, 7:16, 7:51, 7:40