Running With LeMire

Legs were still really sore from the 22 miles on Saturday so I decided that I should probably take the low impact approach today and jumped on the elliptical for 30 minumtes after work. This really did help loosen up the muscles.

After how bad my legs felt the last 3 days from the 22 on Saturday I thought maybe today's planned workout may not be in the cards today. I started out down the street which was to my suprise not very painful compared to what I expected which was great so maybe at mile 2 I would be able to get my 3 hard miles in at a little faster than last years workout. My plan was to try and start workoing on being more accurate on my goal pace so that was what I set out to do. First mile was 6:45, then 6:42 and I felt pretty good so I decided to push the third mile a little harder in 6:22 to wrap up my faster miles. I rna tese with about 2 minutes of rest in between each repeat with a little stretching as well. Then I headed back for the final 2 miles. Overall it was a suprising easy workout and faster one at that compared to last years same workout.

4 easy miles after work in 70 plus degree weather. Man was it nice to run and felt weird to desire water on such a short run.  Overal pace was 7:24/mi with two easy miles and two sub 7 min miles. Overall felt pretty good once I warmed up.

5 miles after work at a pretty good clip since I only had a short time before I had to go get the boys from school and daycare. Ran a warm up mile then picked the pace up and ran miles 3 and 4 around 6:35 each then finished it off with and easier mile to wrap it up. Total time was 35 minutes and some change which averaged out just over 7min/mi.

16 miles on Saturday with the run group on what I would call rolling hills with a few short steeper ones in the mix. Started off with the group and was going to run this workout based on feel and not necessarily what the schedule had planned. I have also been thinking about my mental toughness lately and that most of my runs this training session have been with others that kind of just pull me allong and I haven't really had to many runs in which I had to push myself for long periods of time. So at the turn around a few were dropping off and a few were going to make a bathroom pit stop so I decided to turn around and run the 8 miles back on my own. I picked up the pace instantly and ran 7 of the 8 miles back pretty hard. I thought maybe I could catch Brian whom started his 8 miles at goal pace at mile 4 but that did not happen. I did make it close because though and I pounded out so good strong miles. I don't have my watch with me as I write this but I ran some ggood miles on this course that can be viewed on the link below:

 http://www.mapmyrun.com/routes/view/649636326

Overall a great run and I felt refreshed at the end compared to last weekends long run of pain!

 7:19/mi average: 8:18, 7:58, 7:18, 7:35, 7:30, 7:14, 7:14, 7:16, 6:45, 6:39, 7:03, 7:09, 7:03, 7:04, 7:17, 7:42