Running With LeMire

Decided after the little guy went down for a nap that I would try and get a little speed work on the treadmill. Did a mile warm up and then started with a 200 at 12 mph and my legs just didn't have anything in them. I tried to run the next sprint which was a 400 and I still didn't have anything so I wrapped it up at 1.5 miles and decided it was better to call it a day.

Since yesterday was a no go I laced them up bright and early before work for the standard 6 mile loop. Started off a little slow on the first mile with 8:17 mile. Then picked it up and added a couple little fartlicks on the second mile. The third and fourth miles I focused on pushing it up the hills and took it easier on the downhills. The fifth mile I pushed it a bit and ran 7 minutes plus a little change and then the 6th mile I ran a little harder to close with a 6:58 mile. Overall the legs definitely felt a lot stronger today then they did yesterday. 

Ran the typical 6 mile loop at a fairly easy pace 7:48 average/mi. I couldn't get my butt out of bed for a second day so I had to run after work. I learned two things about that bad choice on my run. Holy hartburn from lunch and way to much traffic out on the roads. Since its winter and I was basically out running during rush hour the roads were packed and every intersection I had to slow down and make sure I wasn't going to get killed. Although I didn't have any close calls it just didn't feel as safe running in the raining darkness. Plus I missed the peace full quiet mornings. Overall pushed it through without hurling up my lunch!

This morning I got my butt out of bed to put in a good speed workout. Yes, it was quiet and I may have seen 5 cars total not like 5 cars per second last night!

Workout: 2 mile warm up, 4 x 400 (rest 2 min), 4x200 (rest 1 min), 4x100(.05 dist), 2 mile cool down

400's: 1:12, 1:15, 1:13: 1:18

200's: 42 sec, 37.8, 37.6, 39.3

100's: 20.8, 17.8, 16.8, 18.2

During my rest times I walked and technically the 1st & 3rd repeats where 3-4 feet downhill and repeats 2 & 4 where slightly uphill. The fourth 400 was definitely the toughest but overall this was definitely a good speed workout. On my 100 sprints I worked on making sure my form was good.

4 easy miles this morning just logging miles as I feel good.

Ran 10 miles this morning with Drake on the trail system here in the KC metro area. We set off at an easy pace since we both have been putting in some good hard miles. We hadn't ran together for a few months so it was good to catch up and after my last 10 mile attempt that failed miserably this run went on without a hitch. On the run we ran into 5 deer that we spoked and they dropped down to the stream and ran down it for about 200 yards. It was an awesome sight seeing thes deer run through the stream splashing all the way. We finished up the run with a couple miles at low 7 min mile pace as we talked. It was a great run and it made me feel good that I could run 10 easily and still have some gas in the tank to run a couple pretty fast miles at the end. I'm ready to start training for Boston which Monday will be 18 weeks away!