Running With LeMire

Played Hockey: 8 penalty minutes and 2 assists.

6 pretty easy miles my body was a little stiff and sore from yesterday's hockey game. Pace was around 7:43/mi again. It was a bit on the humid side with some breeze but overall a good run.

Today's workout is a bit unique and but together to get a little speed, strength and fit into the schedule.

Today I got off at 3:30pm so I could pick Jacob up from school since there are after school child care issues which is another story. I walked up to school and walked home with him and the other kids then jumped on the treadmill for a quick 2 miles before having to go get Nathan at daycare. Therefore I ran the first mile easy then ran the last mile with 4 200's at 10 mph and equal jog to make it to mile 2. Then we were off to pick up Nathan and return home till Jamie returned from work and the Cross-Fit wourkout began:

- Agility/Plyo Warm up exercises

25 - Kettle bell swings 35 lbs

25 - Push ups

25 - Squats 45lbs

25 - dead lifts 75lbs

25 - abmat situps

followed by 2 sets of 10; shoulder to over head presses at 55lbs

College Loop in an average mile pace of 7:26 for those miles with an 8:12 for the first mile.

Cross-Fit Workout: this wa a prety brutal workout in which my pace dirastically changed (slowed) as the workout went on. Afterwards my body really felt the effort put forth.

.5 mi warm up and stretching

5 Rounds of 7 Reps each for Time (16:30)

7 - push-ups

7 - Deadlifts (95 lbs)

7 - Knees to Chest (hanging)

7 - Ring Rows

7 - Burpees

7 - Kettle bell swings (35 lbs)

7 - Kettle bell Squats

Ran the College Blvd loop this morning at an average 7:35/mi average after yesterdays hard CrossFit workout. Not to bad considering the first mile was at 8:20. It took that long for my body to shake out some of the stiffness from yesterday's workout and then by time I was done and back home stretching the legs were a little tired and stiff. Did some stretching and the left hip was pretty stiff. Nothing injured just stiff and tired.