Running With LeMire

College Blvd Loop this morning before work at a easy 7:47/mi average pace. Body was a little tired and stiff from the weekends long run and all of the up and down the ladders I did while hanging new lights in the master bathroom, guest bathroom and outdoor garage lights.

6 Mile run in gail force winds anytime you turned and went north. The winds were at 19mph with gust stronger than that. It wasn't the best weather conditions to try and run two faster miles in the middle of the workout but I still managed to get 2 mile in at 7:06 & 7:14. Not quite race pace like I would have liked but with the wind and the last 1/4 mile directly into the wind I probably worked that hard. Ran this in my Black Hoka's. Some reason I cannot delete any shoes or add the shoes to my blog.

Easy 4 mile warm up then to the usual hill to run Hill Sprints. In total I ran 7 hill sprints then off for just over a mile to wrap up the 6 miles. I haven't had this much energy this late in my training period to run workouts during the week but this round of training I'm feeling healthy and comfortable performing these workouts.

Runner's Edge Group run in Lawerence Kansas, ran in the gray Hoka's.

The weather was amazing and almost a little warm side the last 5 miles. The first 12 miles we zigged and zagged through town with the largest hills always being on the KU campus. Instead of doing an out and back course we decided after running the first 5 miles of the route that we would back track and run those again to make the total run 22 miles. This was a great idea because we eliminated all of the major hills and only had to deal with nice rolling to flat terrain. A couple of people had some bathroom issues so we started our Goal Pace miles earlier than expected but it got them back to the bathrooms in time. Our average total mile pace for this run was 7:10/mi. That is crazy fast for the longest run of the training cycle and nobody was willing to slow down. I made some comments about the pace throughout the run. Miles on this run went like this:

8:05, 7:25, 7:11, 7:19, 7:10, 7:11, 7:07, 7:25, 6:50, 6:53, 6:35, 7:05, 6:53, 6:34, 6:25, 6:42, 7:11, 7:29, 7:31, 7:27, 7:26, 7:42

My body was definitely sore after this run, mostly just my hip flexors.