Running With LeMire

This is my staple out and back MccCulloch Blvd route that I can vary dependent on my mode or desires.

Watershed Loop @ SARA Park (Old): this is a gourgous route that traverses through some pretty rugged areas of the park. 

Met a few guys at the park and ran the route with Rhett whom many of you on here may already know. Our overall average was 8:18/mi with a total time of 1:19:+ according to the GPS.   

McCulloch Out & Back: 6 miles @ 7:11/mi overall average.

First mile was 8:18 so I picked it up from there and felt great overall! Trying to get faster so Monday's as of lately are sort of my Tempo Run days.

Got a early morning run in before heading to Sedona, Az for a work conference. The overall average for this run was 7:10/mi. Felt really good even though the weather here in Havasu is getting warmer. 

Got up early and went for a run before the conference started this morning. One problem I ran into was that being at 6,000 ft in Sedona my typical shorts and tee shirt running gear which is more than enough in Havasu did cut it in Sedona. I hit the trails near the resort even thought it was chilly out and ended up in a neighbor hood with some amazing homes and views of the red rock.  Over all it was a pretty slow run but I enjoyed the trails, trees and scenery.  

Another early morning run in Sedona in which I headed out to explore a few more trails near the resort. Ended up on some pretty cool trails which had many twists and turns along with great views. Once again not a very fast run but a great trail run! 

Ran SARA Park Watershed Loop (Old) with Rhett in 1:16:04 averaging 8:02/mi on this pretty rugged trail. This was 2:30 minutes faster than last weeks run. I think we both had a couple of near crashes but at least those where not on flat ground like Rhett's crash last weekend.  Overall the temps are starting to climb even at 5:30am here in Lake Havasu requiring water on most runs. This time next month we will probably need water on an easy 6 mile run. It was a great run on the trails and fun to have someone to do it with. 

30 minutes of Power Joga! felt good to stretch the muscles out, which were very tight!

6 miles on the typical McCulloch Blvd out and back from home at 5am. Overall it was a great run with a 7:15/mi average. So far this week my legs had been feeling pretty fatigued so to pound out this run made me feel better about the early weeks slower runs.

SARA Park Watershed Loop (OLD)- it was a beautiful morning with a temp of 72 degrees at our 5:15 am start time. Ran a new best time here on this course of 1:15:03+-, which my Garmin said I averaged a 7:58/mi overall. This was a great run with Rhett pushing me to finish it strong. Great RUN!

30 minutes- Cardio Strength Workout

Hip flexures were definitely feeling it after yesterdays trail run.

Really sore this morning from the total body strength workout yesterday. My body was not wanting to go very fast at all. This was one of my slowest runs in quite a long time!

Legs felt a lot better today and the average per mile was drastically faster today then Monday, 7:29/mi today. I actually made it out the door at a descent time so I even managed sit-ups and back raises after my run.

Not sure what the overall time of this run was do to some watch issues throughout the run. I'm guessing it was somewhere around 1:17:00 based on the Rhett's final time and distance. We  brought along a camera this week and will try to upload a picture or two of rugged scenery on this trail out at SARA Park.

I also did 30 minutes of Yoga when both boys took a nap which really loosened my legs up.

Legs felt pretty good today considering what they felt like the last couple of weeks on Monday's. The light Yoga program on Saturday must have really helped stretch out the muscles and help me recover better from the trail run.

Since the wife is still recovering from her surgery Friday morning I decide to get another run in today. It probably also helps that both the boys were in bed by 8pm and I followed them shortly after that. Thanks for the Pool Party & BBQ Rhett the boys enjoyed it and were ready for an early bedtime! Legs felt pretty good but my left shin seems to be flairing up a little so there will be some ice going on. 

Ran out McCulloch and back again this morning at a 7:07/mi pace.  Today on my run I tried to focus on my form and make sure on the downhills I was not over striding putting more impact pressures onto my lower legs. That seemed to work because I ran mile 4 at a 7:02 back uphill on McCulloch from 1 block south of Trottwood Dr to Chemheuvi Blvd. I  followed that mile up with a 7:00 mile from Chemehuevi Blvd to Smokey Dr. These are some pretty good hills and by the end I was feeling pretty good about the 6 miles I just pounded out. Summer is definitely here with overnight lowes in mid 70's. I brought 16 ounces of water with and drank almost all of it and this run was done at 5:15am.

Ran an easy 6 miles today on McCulloch Blvd. Shins felt pretty good but could still feel some pain after the run so I iced multiple times throughout the day.  It was pretty warm out there this morning.

Met Rhett out at SARA Park to run the Watershed Trail again this Saturday. It was a bit warm the first 4 miles with temps rising quickly with the sun coming up. Once we made the climb up the mountain and got into the valley on the west side the wind changed. We ran out in the wind then climbed and made basically a 180 around the mountain and the wind shifted and was blowing even harder but at least it was shady in the valley. We ran some really quick miles from 4 through 7 and finished strong. Overall it ended up being a 1 minute PR on the course making it to the gate in 1:14:02 averaging a 7:51/mi.

Great Run and the shins did not hurt at all on the run and I have been icing today along with swimming with the boys, made lunch, and off to a birthday party to wrap up the afternoon.  

Easy 6 mile run out McCulloch Blvd and back. It is definitely heating up here in Havasu I didn't check the temperature until after I showered and was getting ready for work it was already 90 degrees by 7am.

Kicked off my Birthday with a nice 6 mile run on McCulloch Blvd in my new shoes my wife bought me for my birthday. I have been battling shin, calf and other lower leg issues over the last year and hopefully these unique shoes will help me get these issues under control. I have read about the Hoka shoes in the past and have had others recommend them to me but I have never wanted to fork out the money for them. My wife definifetly suprised me with these. The first few steps in any new shoe feels good but these felt ten times better then any other shoe I've tried. These are like running on pillows tied to your feet but did not modify or vary my stride. I would say these are a very good purchase!   

Took today a little bit easier on the pace side but still felt good even though it was very hot out this morning at 5am.

This past weekend I ran the Gaspin in the Aspen 15K Trail race in Flagstaff Arizona. We headed up to Flagstaff Friday morning with the family and made a stop at Bearzona, which is a Wildlife Park of sorts that you drive your car through the enclosures of the animals which range from different types of sheep, beers, wolves, and buffalo. If this sounds familiar to some it is because it is owned by the same people that created Bear Country USA in Rapid City South Dakota. Both are great places to stop at with kids of any age. We then continued to Flagstaff checked in & met up with friends for some dinner, I ate pancakes. We then went back to the hotel and the kids went swimming while I started getting my race gear together for the 8am start Saturday morning.

Saturday morning arrived we (my wife & I) packed up the kids and headed to the Nordic Ski Center where the race is held. The race information has 8,000' as the starting elevation for the course and maps show this race topping off around 8,300'. I would tell you actual elevations off of my Garmin but I forgot my Garmin in the hotel room. Not a big deal I just stole my wife's little cheap watch she had on. The plan though was to try and not go out to hard but still keep the average pace around 7:30/mi but without a watch I wouldn't know where or how far I was into the race through all the twists and turns. The plan changed to run by feel since I have only raced this course once before which is my only other altitude race 2 years ago. I went for a short warm-up with Doug and made the usual port-a-potty stop before heading to the line. Jacob and Nathan gave me hugs and last little bit of advice which only a 4 year old can do, Run FAST DAD! 

For some reason the Flagstaff runners didn't want to get up to the line so I started right on it knowing I would get past but that would give me an opportunity to see who's in front of me and gage others in the race. Within a half mile of the start the long climb to mile 3 began, yes this course is uphill for the first 3 miles with a few little downhills and flat areas inbetween. I ran by feel and made sure that I was in sight of others so I did not have to depend on locating trail markers myself. This strategy worked well and I made sure that I stayed in touch with the runners ahead of me but made sure not to push the hills to hard at the bigging of the race. Right after mile 3 there was a very long downhill section that I passed 3 people on. From that point on I did not pass or get passed on the course but the two guys I was trailing kept me on course with a great pace even up the hills. I hung right onto these guys until approximately mile 7 and what felt like the steepest hill on the course. They opened a pretty good gap on me and it stayed at that for pretty much the rest of the race. I finished with a time of 1:05:10 on my watch. My bib did not register at the finish so the results show me at 21 place in 1:06:00 behind the two ladies that I passed which made me really 19 place. Those two ladies must have battled each other the entire race because it came down to the last 5 meters to determine who was going to win.

I have been debating if I should email the race director and get my time and place fixed but it truely doesn't matter because I know what I  ran. What I ran was better than expected at 8,000' coming from Havasu at 500'.  The goal was to break 70 minutes and I thought the absolute fastest I could run was maybe 65 minutes and I did that feeling pretty comfortable at 8,000+ feet of elevation.  We rapped the day up with a trip to see cliff dewllings at Oak Creek Canyon with 250+ stairs to climb up an down and a great dinner with friends. On our way home we stopped at a Deer Farm and lunch in Williams that the kids loved!!

All in All it was a great Adventure!!

Today the wife and I used her swim trainer in the pool and did 4x5min intervals for a total of 20 minutes of swimming. We performed this with equal time rest as the other swam. It felt great to get some swiming in. 

This morning I actually got up a little earlier than normal and made it out of the house in good time so I added a half mile out & back on McCulloch. I didn't know how I would feel with swimming yesterday for the first time in awhile but it ended up pretty good. My average pace for the 7 miles was 7:14/mi with the first mile being 8:16. In reality Rhett has been making feel bad that I haven't been increasing my miles so I figured why not start today since he was planning on running 10.

This morning I ran 7 miles on the same out & back McCulloch route as usual with a bit of wind coming out of the south. I was feeling pretty good this morning even after starting this run with an 8:16 first mile up to the top of McCulloch. The wind was warm also adding to the already warm temps of mid 80's at 5am. Mile 2, 3, and 4 felt good and were all below 7:10 per mile. Then the two toughest miles 5 & 6 which are climbing back up McCulloch on the hills flew by and always do when there is someone to catch up in front of you. I caught the person at the end of mile 5 in which I had just laid down a 6:58 mile and followed up with Mile 6 which continues to climb with a 7:04 mi. The last mile is almost all down hill so it was the fast mile I ever ran on any out & back run on McCulloch. Miles 5 & 6 this morning were also the fastest miles I've ever laid down on this stretch of roadway also which had been 7:09 & 7:14 prior.  Hopefully, I can keep this kind of fitness through the rest of the summer as 124 degrees is our forcasted high Friday & Saturday of this week here in Havasu.     

Just an easy 7 miles this morning on McCulloch. The heat is definitely here because at 5am it was 90 degrees and it felt even warmer than that to me!

Swam in the backyard using the swim trainer for a total of 26 minutes. The pool felt really good at 6am. My workout was 5 minutes on with 1 minute of in between each rep. I was timing myself so that is how on of those ended up being 1 minute longer than the other reps.

So far this week was pretty rough with a little extra traveling squeezed into the schedule from Sunday to Monday at midnight so my running has taken a little hit this week. This morning I hit the treadmill for a quick little 2 miles while the wife was out on a 22 mile bike ride with friends before work. She has started training for a Tri in Septemeber so we've been switching off morning workouts a little more frequently. 

This may not have been the greatest run but I did slowly ramp the speed up and hit 10 mph for the last 400 to wrap up the run the did 100 crunches, some push ups & back raises.  

Ran 6.25 miles down to Grand Island Park were we met up with some friends to run our own little 5K since there was no local race today. Jamie met me down at the park so I ran the 5K with her and pushed the boys in the double wide Bob Jogging stroller. I had packed the truck the night before so we had a sprinkler snake for the boys to play in and then also packed kites and had fun flying those. The morning temp at 6am was 96 degrees but there was a few clouds and a nice breeze that provide some relief. Overall it was a great morning even Nathan at 14 months enjoyed the kite flying. 

Early 5 mile Saturday morning run today without my partner in crime Rhett. Someone decided it would be a good idea to water sky this week! Poor guy hope he isn't hurting to bad!  Well today was just an easy 5 since Thursday was so much downhill my legs were pretty sore from it and then since I hassled Rhett about his injury I rolled my ankle pretty good with 2 blocks to go and hobbled the rest of the way home. 

30

On Wednesday morning I ran in the ESRI User Conference's annual 5K event along the waterfront in downtown San Diego. It was a very humid morning which made it feel warmer than it actually was. I ran the race mostly on feel even through this time I remembered my Garmin watch. I went out at what felt to be fast but not red lining it and then tried to pick people off as the race went on. I ended up running 18:23 with a first mile at 6:06 then slowly picking it up and negative splitting the race. Overall average was 5:59 on my watch and I felt pretty good finishing in 9th place overall and 2nd in my age group behind the winner who ran 17:05. Not bad for absolutely no speed work. I think if I keep up my training through July & August I may be able to go sub 18 minutes this fall.

6 easy miles this morning at around 8 minute pace. The temps were already at 91 by time I got out the door so it was pretty hot considering I just spent the last 4 days in Sand Diego for a work conference.

Did some stretching, push-ups and sit ups before I drove back from Phoenix.

Doug invited me to join him on an easy SARA Park run so I joined him since it was one of the last times I would be able to run with him before we move. Time wise was easy but the trails ate me up!!

Rough weekend so I took it easy today and wanted to more or less shake out the legs out some.

First run in KC this morning! It was warm & humid something my body is definitely not use to in Lake Havasu. I miss the family but the new job starts tomorrow.  

Didn't make it out of bed but got a quick little run in after work. It was a little warm out but overall was better than Sundays run.

Didn'tmanage to wake up before work so I had to run after work again. This whole time zone thing is really throughing my sleep schedule off here in KC. We are 2 hours ahead of LHC so waking up at 5am here to run like 3am to my body internal clock right now. Hopefully by this time next week my body will be ready to roll out at 5am and get some 6 mile runs in.

One of my co-workers runs with a group called Runners Edge. They meet twice a week but it is all over the metro area and costs money. Ya there is a coach and they provide water & gatorade every 2 miles on the long run days but I'm not sure if I'm willing to make the time and money commitment involved. With me missing my boys so much I don't wat to spend more time away from them when they get here. Although it would probably push me to run faster!! AHHH

4 miles in this morning. Ran out in 16 minutes & back in 15. It was a really easy run and the weather was great!! It is nice having street lights to see where & what your running on at 5:30AM.

Ran with my cousin inlaw & neighbor this morning before work. I think my body is finally getting acclimated to the time zone change. The morning temps are amazing here in Olathe Kansas right now!! Second morning in a row & felt a little tight from yesterday but great to get out!

Easy run with a hard 2 quarter mile hill repeats and next half mile to catch up with guys I was running with.

4 miles at 7:21 pace felt good. Ran this in the new Balance test shoes I received. 

Easy 5 miles around 8 minutes per mile.

4 easy slow miles in my New Balance Test shoes that arrived last week.

4 mile run in a light drizzle this morning. Averaged 7:21/mi after starting with a 8:24 mile. It felt good and everything was clicking.

New Balance test shoes

New Balance test shoes

This weeks worth of running has been going pretty good. This morning's run I averaged 7:15 per mile & it felt easy. This week has also been very interesting on the wildlife sightings during my AM runs. Today, around the mile marker a raccoon crossed road in front of me. This week has been pretty crazy so hopefully I'll get some time to write this weekend about everything.

Met up with John & ran 8 miles via a trail system near our new house. Saw some deer and got 7 miles in before the rain started. That last mile was pretty wet & it definitely is not flat in Kansas.

Ran 4 horrible miles this morning! Very slow and over the weekend I caught a head cold in which required me to stop twice to blow my nose since the snot rockets just weren't working good enough then had to hit the can as soon as I got back because my stomach wasn't feeling very good!  

All in all the only thing I can say is at least I got 4 miles in!

5 miles this morning in my New Balance test shoes. Today I have felt the best in the last week. I think this head cold is finally going away. Hopefully it will be entirely gone by Fridays race in Brookings, SD for the Jackrabbit Open. I will be getting thrown to the wolves in this college cross country meet.

Well my training for this race was not ideal to return to race in a college level meet that was hosted by my collge team.  Even though I moved 1,000 miles, selling one house, starting a new job, and buying a new house I still ran in the race. Besides all that I was coming off of a cold and the weather was less than ideal for an Arizona runner coming back to the upper Midwest. The snow held off but rain pelted me on the warm up which felt like hail. The rain stopped in time for the women's 5k race to start and my 8k would follow. 

The gun went off and I was in last place in a matter of moments!! I mean last by multiple yards with a gap that was growing!! My watch was reading 5:20 mile! I was a little worried how bad this might turn out!! By the mile market I was comfortably not in last place. I picked some young punch to be my wind block but that only lasted half the race. Once I left him in the dust as Jacob says I was caught in no mans land as usual. I'm to slow for the real racing but not slow enough to be in the back pack. The wind was real strong & the 2 ahead were not in catching distance. The last half mile I was holding off two kids that were getting screamed at to catch that kid. Jamie & a buddy thought it was hilarious and told the old guy to get moving!!  I ended up beating 7 college kids as the 3 oldest alumni on the squad and the alumni took 5 place out of 11 college teams. All in all it was a blast and hopefully next year I can train better for it!!!

Easy 4 miles, muscles and body a little tired this morning from the race, driving, and to much fun in between the 7 hour car rides. 

4 easy miles this morning. It was a bit chillier than I'm use to in Havasu. The temp was in the 30's but felt pretty good & feeling good after.

Easy 4 miles this morning with temps right around 30. Didn't feel that cold but felt good and ran it almost 2 minutes faster than yesterday. Tomorrow I'll be joining a running group here in Kansas City area to keep me going all winter in getting prepared to dual RHETT in the desert March 1st!!! 

                           GAME ON 18 WEEKS TOMMORROW!!

Nice 11 mile run with the KC running club Runners Edge this morning. Felt really easy for my first run of this years training session.

4 miles this morning out & back on 119th. Pretty easy run but still averaged 2 seconds per mile faster than Friday mornings run. Ended it with crunches, back raises & a few push-ups when I got home. Saw a possum on scurrying around in some backyards. Interesting little creature.

5 miles this morning in a warm humid mist of 60+ degrees. Body felt pretty good at 7:25 pace this morning on a pretty hilly course. 

Easy 10 miles this morning at 6am. It was a bit chilly and a little slower than what I wanted but it was also a lot holler than last weeks run. Some might think Kansas is flat but they obviously have never ran in the Kansas City area.  The hills were step and long with no flat areas besides the parking lot we met in. 

Easy 5 mile run with a pretty stiff wind out there this morning. These 50 some degree mornings seem to be pretty hard to find the right combination of layers to be dressed in. Definitely not Havasu!

With the start of this new running group & training plan that the coach of the group has set up I ran my first hill workout this morning in the rain. I ended up with 4.48 miles and ran 1.2 mi warm up, 5 hill sprints of approximately 20 seconds each at 6 minute pace on a pretty steep hill. Then finished off the run with 3 easier miles and pushed the uphills within that portion of the run. Overall it was a good workout and I can definitely feel my mat matabolism picking up, I'm starving and I just ate breakfast! 

Was suppose to be an easy 4 miles but my body didn't want to slow down so I ran a little faster then suppose to. Average pace was 7:23 per mile on a windy cool morning.

The ground was covered in frost this morning & I had an extremely hard time getting out of bed this morning for my workout. This mornings workout was 2 mile warm up, 1 mile at race pace, followed with 2 mile cool down.  Warming up was a bit of an issue but I couldn't find my goal pace of around 7 min when my body was just gliding and feeling smooth at 6:23 for that mile. I tried to slow up but my body just cruised at that pace everytime I looked at my watch. 

Oh well I felt good & we'll see how the rest of my training goes. I found a pretty good flat block in a neighborhood that is just over a half mile in length so this will probably be my new speed workout course. I think my lungs are adjusting to the cold air!

Had a nice 14 mile run this morning with the Runners Edge group in Independance, MO. Started with a very steep downhill, then down a parkway to a chip/rock trail along a little river. Very scenic river bluffs, woods, wooden bridges and so forth. It was a good run in which we discussed people experience at New York and informed them of what happen in the race in front of them on Live TV. As we chatted we kept up a 7:30 to 7:45 per mile pace. The total average per mile ended up being 7:34/mile and felt pretty easy. 

It was definitely a good run to finish up the weeks worth training. Hopefully this will continue to occur until March 1 race day.

This mornings was a hill workout in the frigid cold, 18 degrees!! This mornings workout consisted of approximately 1.75 mile warmup then 6 hill sprints of approximately 20 seconds a piece, followed up with a 3 mile cool-down. For a total of 5 miles & 10 on the week so far. At this point my legs and body feel pretty good even in the drastic weather changes going on. I have been getting some stretching and light strength exercises in along with muscle rolling. 

This mornings speed work was a fartlick workout that included 6:1 minute at 5k pace w/1 minute rest in between. Average pace on these 1 minute hard stretches was typically around 5:45/mi. It felt good even in the wind and cold temperatures this morning. Overall this weeks has felt good also so now tomorrow will be a rest day and Saturday will be my long run of 14 miles again. 

14 mile run this week in which I ran the last half faster then the first. It was a great fall morning in a very nice part of old KC. A lot of old houses to look at along the hilly and very windy day. We even had a few rain drops for about a mile. There was probably a group of 10 for the first 6 miles before everyone kind of spilt, then after 8 miles I was on my own to finish it up. Overal 7:31 average but the first mile at 8:23 really raised my average.

Easy 5 miles but was having stomach issues throughout the whole run. It was a bad morning but I still got my miles in even though they were super slow.

Had a hill sprint workout this morning which gave me a total of 5 miles. Workout went as follows 2 mile warm up, 7 hill sprints approximately 20 seconds each, then approximately 2.5 miles to wrap it up. Overall not the fastest of days but it felt much better than yesterday! 

Easy 14 miles this weekend didn't feel the greatest so cut the run a little short from 16 miles. Ran in a new pair of Hoka One's this weekend.

5 miles pretty easy this morning before work. Temps were pretty good but the rest of the week it is suppose to get pretty cold out here in the KC area. The two weeks I have been fighting a little Ciatica nerve issue. After Saturdays group run I spoke with a physical therapist that specializes in these issues who is a part of the run group and he gave me some pointers which seems to be helping so far.

Here we are starting week 6 of the training plan & moving from the strength portion to the speed portion of the training plan. This morning was 5x800 with a 400 meter jog in between each rep. I choose to do this out on the roads instead of my typical track plan as I've done in the past. I'm hoping performing these on roads will prevent injuries & provide more realistic times. I found a half mile loop in a neighborhood 2 miles from home. The loop is pretty flat with maybe 10-15' in elevation change throughout the loop.  Today's times werenot as fast as what I have done them in the past with the help of Jim & Rhett pushing me, but was still reasonable and within the plans ranges.  800 splits were 3:05, 3:00, 3:00,3:06, 3:05. There was a bit of wind but not real stiff. 

My ciatica started to flare up a little at the end of the 5th 800 put on the cool down back home it felt pretty good. Tomorrow will be an easy day so we'll see how it is.

This morning was a true test for someone living in Lake Havasu City for more than a couple of weeks. The morning temps here in Olathe Kansas was 18 degrees with a 10-14mph wind making the wind chill temp 4 degrees! I got dressed and bundled up to hit the roads at 5am and made it down the hill and around the corner and when that wind hit me I said "Oh my, Oh NO!" Instantly turned around and ran home to de-layer and start on my treadmil. It was way to cold for me this morning so I modified the planned work out of 3 pace miles in the middle to three 800's on the treadmill at 6:30/mi pace with 800 inbetween and then one 400 at 6min/mi to wrap it up. 5.5 miles on the treadmill was pretty hard and I wanted to hop off multiple times but I got 6 miles in all today so I cannot complain.  BY THE WAY THERE WAS A DUSTING OF SNOW ON THE ROADS ALSO!  I have not ran in snow in probably 10 years! Hopefully it will be a little warmer by Saturday mornings group run otherwise I may be hurting!!

14 mile run in the painfully cold weather that rolled into KC this week! Temp was 4 degrees on my way to the group run with no wind so that was good. By time I was heading home there was a wind chill in the negatives. I bundled up with 2 pairs of socks, running tights, pants and spandex shorts which still left my knees cold. Upper body I had wind breaker fleece vest, under armor cold gear long sleeve and another long sleeve cotton tech shirt to round it off.  Winter hat, mittens, and bandana around the face to stay warm. By mile 7 frost was everywhere I tied the wind breaker around my waist, and the bandana was frozen solid. Therefore by the end my face was frozen with nothing on it for the last half. 

Splits were: 8:38, 8:04, 7:52, 7:37, 7:32, 7:38, 7:52, 7:47, 7:19, 6:49, 6:52, 6:49, 7:35, 7:51

workout was to do goal miles at the end of the long workout which I did and surprisingly even held a conversation in the 6:50 miles. Last year I couldn't do this so we are looking strong!!

5 miles this morning on the dreaded treadmill. Was not the most enjoyable workout but was good to get done and not be outside. 

5.5 miles on the treadmill. When I woke up the wind chill was -1 so I didn't even bother thinking about going outside today for a run.

6 miles on the treadmil this morning. At least it is getting a little easier to deal with mentally & the speed on it is picking up. Still not as fast as if I was outdoors but working on it. Miles 4, 5, & 6 I raised the speed up .5 mph per mile and finished at 9.5 mph.  It wasn't a really hard workout but felt good. 

Saturday's group run was nearly called off do to the weather this week! Rain Friday evening and then freezing temps with a little snow mixed in to top it off. Temps were suppose to be 27 and nice now wind but there was a lot of wind and ice on the roads. Road conditions didn't allow for my 5 miles Goal pace portion of the workout but by the end the effort laid out on the road was definitely hard on all parts of the legs!! Overall the run was fun and brought me back to memories of running in college in Brookings SD.

This morning my phone said 34 degrees with up to 4 mph winds so I got dressed and hit the streets for an easy 5 miles. Average pace was 7:54 so not very fast but it was definitely working out all of the soreness from Saturdays slippery 16 mile run. The hips, knees and muscles were definitely sore but it felt great to get out on the road. I saw 3 deer cross the road in front of me and 2 other people enjoying the cool temps but not extreme cold that we had last week. Tomorrow morning 800's so we'll see what the weather says Outside or Treadmill.

This mornings workout was cut short do to some lingering knee pain from Saturdays icy road conditions. I ran 4- 800's with 400 meter jog in between. Started with a 1.5 mile warm up in which I obviously needed more since my first 800 was slow at 3:17. Then I was warmed up with and ran 3:01, 2:59, & 2:57. At the start of number 5 my knee felt weak on the push off so I called it a day. The knee felt good at 7:30 pace which is what I ran the rest of my miles around but 6:00 per mile did not. Average pace was 7:20 for the day. Not bad at all.

Two days ago it was 60 degrees and then today it's 22 cold and snow storm suppose to be rolling in. Ran 18 miles this morning with the running group in which I ran half with others and then on my own for the rest. Felt pretty good but my left knee felt a little weak which I think is a lingering issue from last weekends ice run. This weeks run was very hilly and did not have very many flat areas on the course. 

mile splits today: 8:25, 7:47, 7:38, 7:43, 7:21, 7:22, 7:29, 7:50, 7:50, 6:57, 6:55, 7:01, 7:08, 7:13, 6:58, 7:42, 7:04, 7:35

14 very hilly miles this morning with the run group. 

Yest another very hilly route with some super steep ones in there. It was a surprisingly fast average pace of 7:21 per mile. One of the hills I looked at my watch and it read 10 minute mile. This was a suggested run from the office my co-workers thought was really hard and it was but not that hard. My average pace was definitely faster then I thought it would be.