Running With LeMire

Sunday's CrossFit workout at (X-Fit LeMire) was made up of a little warm up then a 25's workout. 

Warm up: 15 air squats, 12 mountain climbers, 9 thrusters, 6 push ups, 3 ring ups

WOD: 25 kettle bell swings (American)

            25 push ups

            25 squats (45 lbs)

             25 burpees

             25 abmat sit ups

WOD time for me was 9:10 

5 pretty easy miles on the treadmill this morning since my phone said it was 10 degrees and felt like -2 degrees. Today is suppose to be a recovery run anyways so there is no point in trying to go outside in the cold to run. Ran the first 3 miles with the 2x4 under the back to get some solid downhill strength training.

Easy 4 miles on the treadmill at a progressively faster pace starting at 6.8 mph and going up to 8.4 mph. I'll try getting a few more miles in after work on the treadmill. This cold weather and wind the last week has been hard to handle!! 

a very easy 4 miles outside since it was 27degrees and 21 with wind chill. Compared to rest of the week this is warm.

4 downhill miles on the treadmill this morning. Everything I have been reading lately on the Boston marathon has been about how the downhills hurt athletes more than Heartbreak Hill so every treadmill run has had some portion of downhill incorporated. Our group runs here in the KC metro area are always very hilly so I'm confident that those runs will help with the smaller rolling hills of the Boston Marathon.

This weekend was  16 mile run with some GP miles within the run. It didn't quite end up being that kind o a run but more of just a warm up and then tempo run. Overall run was 1:53:16 which ends up being a 7:09/mi average. The forecast for this morning was wind and cold with snow starting around noon. But it ended up being in the 20's and around mile 7 it started to snow. I would say the wind was about 5-10 mph but it wasn't to bad and I ended up running about the last 5.5 miles on mine own pushing the pace on my own. Well looking at the watch after the run I was more or less just keeping the pace not pushing it.  Below is the link to the course:

http://www.mapmyrun.com/routes/view/638740334

Miles went like this: 8:27, 7:48, 7:46, 7:28, 7:14, 7:13, 7:04, 6:44, 7:06, 6:55, 6:48, 6:50, 6:33, 6:45, 6:54, 6:53 

Overall it was another good workout with no major issues.