Running With LeMire

Today was the beginning of my training plan for the January 24th Indoor Mile. My goal is to run sub 5 minutes for that mile. Hopefully that will be possible and I don't make a complete ass out of myself. Therefore this morning in the blowing 18 degree morning I woke up and set out on my first speed workout of the winter. I ran a 2 mile warm-up loop that brought me back to the hill on the adjacent street to our house and ran 7 hill sprints. These were not the fastest hill sprints but they didn't feel to bad either besides the cold air ripping my lungs apart!!!  I also ran this in my new Hoka Cliftons which are lighter than the Bondi 3 models I have been wearing.

Ran my 6 mile loop at 7:28/mi average pace. First mile I used as a warm-up before I started to enter some fartleks into the run. I averaged about three 100-200 meter speed bursts into each of the remaining 5 miles. Felt pretty good in the brisk cold morning. I was exaclty 1 minute slower than my fastest time ever on this route which is not bad after yesterdays hards workout. Tomorrow will be 3 mile repeats at 5k pace.

This morning I ran a 2 mile warm-up followed up with 2x1mile repeats. Both of these miles were ran at 6:19/mi which I am satified with. In between these repeats I had a 2 minute rest so to run the second mile at the exact same pace I think is a very good result. After the second mile I thought about adding a third repeat but decided that it probably be a great idea to call it quites for now and not push it to hard. I still had to run 2 miles home and a month and half before my actual mile race. Weather was 27 degrees with a slight breeze and this is not a completely flat loop.

Before work this morning I ran my 6 my loop nice and easy at a 7:48/mi average pace. It was 41 degrees and raining. By time I got back home I was soaked from head to toe. Usually I see a handful of people out when I run this loop and this morning there was absolutely no one!

Tomorrow is a busy day starting with Jacobs hockey at 8-9am in which I help coach, then we have an afternoon birthday party, and neighborhood this after dinner. Jamie has to work from 9-6 so I decided to make it a 2 workout day. I got out of work a little early picked up the boys then hopped on the treadmill for a 200 workout. I ran a 1 mile warm up then performed 8-200 meters at 12 mph (5:00 mi pace). The first 4 200's I had 2 minute rest inbetween which seemed to easy so I shortened it to 1:30 rest for the final 4 repeats. Then hoped off and went to the grocery store with the boys. Figured the walking would be good enough for my cool down. Overall feeling good on what I accomplished today.