Running With LeMire

Ran 4 miles this morning in an average mi pace of 7:28 on the typical Woodland out and back course. Temps were down but the wind was 14 mph with even harder wind gusts but luckily the wind pushed me out of the neighborhood then was on my side until I returned to my neighborhood for the last .6 miles. Overall my body felt good and I felt strong just need to get back on the consitancy train.  

1 mile warm- up at 7mph on treadmill

4x400m repeats at 10mph with a 400m recovery at 6.5mph on treadmill

Followed by a CrossFit Workout: 3 rounds for time (didn't time)

9 - Shoulders to Overhead Press (55lbs)

12 - Russian Kettlebell Swings (35 lbs)

15 - Air Squats

18 - Abmat Situps

Overall the 400m repeats felt pretty good once I got passed #1 and even thought about doing a 5th repeat but decided I shouldn't really push it to fast on this workout with the lack of running I have been doing over the past 2 weeks. The CrossFit workout definitely was not as easy as the last time I did this workout but I also didn't run 400 repeats right before the workout. I'm going to try and keept this combination of speed and strength at least one day a week.

So I couldn't get my but out of bed this morning so I decided I would run over my lunch hour and try and get 6 miles in whit 2 mile repeats. Overall that was a pretty pour choice since it had been raining off and on and was 86 degrees out with 19mph winds.  With humidity the radio on the way back to work said it felt like 98 degrees. No wonder why I was dead by the end of the run and way over heated!!

2 mile warm-up; 7:24, 7:05 way to fast but this was with approximately 1 mile with the wind at my back.

2x1mile with 3 min rest: 6:09, 6:17   pretty good but I was definitely over heating by the end of number 2. I thought about quiting after the first one since it was so hot but then I really only have 2 weeks before the alumni race and with being sick this month my training feel apart for this race so I need a jump start with speed workouts like I have had this week. Overall legs were a little tired still from Tuesday's speed and strength session but no pains. Took the 2 miles home in a lot slower pace around 7:45-7:50/mi. Had a watch malfunction so I dont have a total overall time or pace.