Running With LeMire

ran 5 miles over my lunch break in the 70 degree sun but 14 mph winds with gusts even higher. Overall still a lot better than the treadmill or the freezing cold of a month ago. Average pace was 7:24/mi.

Miles: 7:54, 7:24, 7:13, 7:10, 7:21

7 fairly easy miles today since it was 20+ mph winds this morning. I was suppose to run 3 faster miles but with the wind those faster miles were only around 7:20 pace not sub 7. Oh well got my miles in and it wasn't as bad as it could be.

Today's workout went pretty good considering I woke up hungry and didn't know if my stomach was going to hold up for the 2 mile warm-up, 3 mile tempo run (pace or little faster) and then the same 2 mile cool down. The weather was 38 degrees and it had been raining lightly since yesterday morning and at the time of my run it was not raining until the last mile of the tempo and the cool down were it was just a very light sprinkle. As I started off my legs felt pretty good and the weather was nice but I was a little over dressed with my wind breaker on but the winds were forecasted at 8mph. Which there was wind but not very strong and only for a portion of the mile tempo route I was running. Got up to my tempo area start took off my wind breaker and wrapped it around a stop sign post before I started my tempo miles and that was a great call because then I was dressed perfect. I started the tempo run and thought maybe I would run these in 6:30 but I would see how I felt and I wanted to make sure that I didn't go out to fast on the first one. So watching the pace a little closer than usual on this loop I came through at 6:30 for the first mile. It felt good so I thought I may be able to go a little faster so I watched the pace again pretty closely on the second mile lap and finished number 2 off at 6:25. I started the third mile of my tempo run feeling good and thought I would be able to push it a little harder but still not over due it and I may have checked my watch twice on that mile lap and came through at 6:18 for the third mile of the tempo run. Feeling good I grabbed my wind breaker and threw that back on before my cool down. It felt like a great workout and I definitely felt strong even in the cool down. Overall mile times for this workout went like this:

8:05, 7:35, 6:30, 6:25, 6:18, 7:21, 7:07, (last mile I added 2 hill sprints up the last 2 hills since I felt strong)

16 mile run in Lawerance Kansas the home of the University of Kansas Jayhawks. This weekends route was two seperate smaller loops one being around campus and a lot of hills then back past the starting location and over to the Kansas river gravel/dirt trail on the levees for the final 6 miles. On these 6 miles we started a fartlick type workout with 3 minutes on at aproximately 10K pace then equal rest. I was not feeling it the first 3 repeats so those were at 6:30 pace and I didn't do the easy part so it was more like 3 goal pace miles. The final 3 reps I decided I would make myself step it up and stick with the group which I did at about 6 min/mi pace on those repeats. The further we went the better I felt. Overall time for the run was 1:59:+ change. One more hard week of training and then it will be time to start backing off the mileage. Overall I am standing at 448.7 miles of training in this marathon cycle which is 79 miles more than last years cycle.