Running With LeMire

Iowa Street  2 mile tempo run with 2 mile warm up and cool down for a total of 6 miles. Felt pretty good but my legs just don't seem to have the turnover over the last couple of weeks that I had in November. Ran 2 easy miles out then ran a 2mile tempo at a  little faster pace (7:04, 7:02) to try and get the legs moving faster again. There was no break just warm-up right into two harder miles. There was a little bit of a breeze but overall it was warmer than last week by a good 10 degrees. Average pace for the 6 miles wa 7:29/mi, avg heart rate 154 with max at 174bpm.

College Loop: pretty easy run this morning at 7:44/mi average pace. I tried to run some of the hills a little harder and try and not slow down to much on the climbs. Average Heart Rate 153 with a high of 180 this morning. This mornings weather was 48 degrees, 9mph winds and almost 100% humidity. I was over dressed and everything was wet but at least it was not slick.  

College Loop: ran the loop again this morning and got a little bit of a late start out the door but I was feeling good so I ran a little harder than I have most of my runs this week. On this mornings run my averages were 7:24/mi, 154 avg heart rate with a max of 165. It was 36 degrees out with 9 mph winds making it feel like 30 degrees. The wind was not to bad except for on mile 5 otherwise I was pretty well protected. In the last mile I yelled out 3 times to a lady that I was coming up from behind since she had a dog and she didn't move over or do anything and of course she had one of those stupid retractable leashes. She finally stops as I'm right by her and locks the dog leash which then the young puppy turns and goes sideways right into me. It was not a very gracefull hurdle but I managed to only get one leg caught on the leash. I didn't go down but it didn't feel great the last half mile I accessed my body & I don't think I hurt anything but I'll watch it.

Met up with Drake, Jimmy and Ben for a mile time trial and a few extra miles after that at Shawnee Mission East High School. It was a good time running with a few of the guys again it had been quit awhile since I have ran with anyone from Runner's Edge or anyone at all. THe weather was just about perfect for a mile time trial a slight breeze and even just a few sprinkles on the 2 mile warm up. Then we stretched changed shoes and hit the track. I ran about 10 seconds faster than I did last year at our time trial, 5:32 mi. It felt pretty good but it definitely wasn't an all out effort so if training goes well between now and the end of January I think I could possibly reach lower 5 minutes for the indoor mile in Brookings. We then hit the roads for an easy additional 6.4 miles at just over 8 min/mi pace which seemed really to easy on a pretty hilly course. After our run we headed out for a quick bite to eat then home to be with the family by 10am. It was not the fastest of run but it was a great day to get out and run.