Running With LeMire

6 easy miles this morning with temps at 34 and a slight breeze. Overall my legs felt good after Saturday's long run but my stomach had a few issues and I had to make a pit stop at mile 5! I have been trying to eat better the last couple of weeks and this weekend I did not and I paid for it this morning. Overall average was just over 8/mi which is were I wanted it to be on this easy day.

6 mile run this morning that was suppose to be a fartlick run but turned into more of a progression/tempo run. I just wasn't feeling the Fartlick workout that was proposed on the schedule and after not having my hill legs on Saturday I decided I would run the hills harder instead. Which is always a good conversion for any run. I ended up with a loop record for this 6 mile course from home even with an easy pace to begin the run at 8:28 for the first mile. My average overall ended up being 7:17/mi for this route and the previous record was 7:18/mi average. Doesn't seem like much but when you start with an 8:28 mile the rest of the miles are pretty fast as shown with my splits:

           8:28, 7:22, 7:16, 7:03, 6:45, 6:43

Once I was warmed up the legs were just moving and it didn't feel all that fast. Feels great to wip out a faster run than usual at times.

Ran 6 miles this morning and my intentions were to try and replicate Tuesday's run since I was feeling good. Good thing I looked at my phone before I headed out the door because I made sure I had my mask, winter hat, gloves, wind breaker, compressions socks to knees and my warm tights! My ohone said 16 degrees not counting the wind chill and man that wind was strong right from the north. I started off feeling good and my first mile was about 10-15 seconds faster than Tuesday's run then the second mile you could feel the cross wind and the gusts hitting your side as I headed east. Then at mile two I turn north for a mile in which I was planning on running that hill hard which I did but my time doesn't reflect that because of the wind. There were a couple of gusts that felt like they almost stopped me in my tracks and even without those gusts my jacket was wipping in the wind. Then at mile 3 I turn and head west again in which that stretch running on the north side of the road you are protected for most of the way but when you hit the open areas that wind was cold on my face because I pulled the mask down and put it right back up. Then mile 5 is straight south in which I ran a sub 7 easily and a few of those gusts gave me some good pushes. Overall even with the wind I still managed a 7:23/mi average. When I got home Jamie had the news on and the reports said 10 degrees with -3 wind chills in our town. Don't know what I was thinking since I have a perfectly good treadmill in the basement but at this rate Boston may still have snow on April 20th so this was definitely a run that builds character.

Well my watch is not working so when it does I will provide my splits but today was the fastest 14 miler I have probably ran since my College days back in the flat frozen tundra of Brookings South Dakota. The day ended up being pretty nice compared to what the weather reports stated although the wind picked up the last two miles drastically like the forcast stated. I started out with the group and ran the first 6 miles with everyone then the group started to fracture and split up into each persons individual workouts. At mile 6 some people started their 6-3x2 minute fartleks at 10k pace where I'm sticking to what worked for me last year a 6 mile goal pace run. Even though these miles were not all at the same times I tried to keep the effort level equal between the ups and downs on the course which I have provided the route map below. My overall mile average pace was 7:03/mi which is defintely faster then last years workout. I know the first mile was around 8:24 so I was definietly flying on the way back to get that avearge to drop almost a minute and half in just 14 miles.

http://www.mapmyrun.com/routes/view/632851970

 Splits: 8:24, 7:46, 7:31, 7:17, 7:09, 7:01, 6:38, 6:25, 6:43, 6:43, 6:29, 6:34, 6:55, 6:58