Running With LeMire

This morning the wind was wipping and the temps were in the low 20's without any windchill considerations. Therefore, I decided to take my workout to the treadmill and I ended up running a 2 mile warm-up downhill then took out the 2"x4" and ran 4-800meter repeates with 300 meter jogs at 6mph inbetween each repeat. My heart rate seemed to catch up and it allowed me to run these at 10mph and/or 3minute/800m pace. These are not the fastest 800 meter repeats but all of them were performed at the exact same pace which is still alot faster then marathon goal pace. Overall this pace felt fast but that's the treadmill. After the workout I did some push-ups, back raises, and elbows to knees from the pull-up bar. Great workout and now I'm tired!!!

Easy 4 miles on the treadmill after work. Was planning on getting 5 miles in but was tired and a little sore from yesterdays speed workout. Then unpacked all of the fun weight lifting items that we purchased to create out own little CrossFit gym in our basement. I was thinking we should name our little basement gym something and make a little sign for it. My ideas as of now are LeMire X-Fit, or maybe J²-Box. So far we have a squat rack with pull-up bar, barbell(45lbs), bumper plate sets of 10,15,25, gymnastics rings, ab mats, and then the treadmil and eliptical that we already owned. We can also have our road bikes on our trainers. The womens barbell(35lbs) should be delivered today and we are waiting on some kettle bells to be delivered also. Once we get those we will pretty much have a full crossfit gym in the basement. It is going to be a blast!! I have a lot of ideas on how to deck this little gym out which will be fun doing over the next year. 

6 fairly easy miles on the treadmill and my legs felt better then yesterday evening. I did the usual progressive pace on the treadmill were I up the speed 0.2 mph every so often and then finished off the last mile at 8, 8.2 and 8.4mph to wrap up an early morning run on the treadmill. I might just take tomorrow off and rest up for my long run otherwise I might just lift weights.

Saturday was 18 miles of fun on a very hilly course through some pretty nice parts of Kansas City. This route takes you through some of the very high end mansions which house families with the last names of Block, Helzberg and Kaufmann which are all owners of companies named after them or former owners major league sports teams. The homes are rediculous and one was for sale for $15million and below is a link to the map my run site for this route.

http://www.mapmyrun.com/routes/view/628029228

The weather was amazing for the first week of February 34 at the start and finishing temps in the 40's. At the start there were a couple of slick spots but then it was pretty smooth sailing besided the hills. We have been doing this slow first 1mile then a little fast 2nd mile then finally hitting pace about mile three. Today this was driving me crazy the first around 9 the second a little faster then we started hitting 7:05/mi pace for quite a few miles but when you start so slow your average time is jacked up. My average was 7:33/mi on my watch and that is using auto pause at thrughout the run. I finished with Terry who perfers to use the manual stop button and his average was 7:26/mi. The total difference in our running time using the two various functions was quite supprising at approximately 1:30. My watch read 2:15:++(mid) and his was at 2:13:++ (low). Either way with the hills that we ran and the first 2 super slow miles that is a pretty darn good average and if I through out those first two miles I'm sure the average would be in the low 7's. I may just have to figure that out if I ever find some time.

Splits: 9:03, 8:08, 7:38, 7:34, 7:10, 7:34, 7:05, 7:24, 7:28, 7:12, 7:38, 7:33, 7:35, 7:37, 7:25, 7:19, 7:03, 7:33