Running With LeMire

Woke up this morning with the idea I would run 6 miles outside but then I looked at my phone and saw 9 degrees!! Holy crap thats cold so my treadmill was calling out to me STAY INSIDE!! Instead of getting all bundled up I put shorts and  a tee shirt on and stayed  indoors. Did pretty good on the treadmill today put the 2"x4" under the back to get a little downhill training in as well. Started off a little slow but slowly raised the speed up and finished the last 1.5 miles at 9 mph and a sub 7 minute mile. Felt good and I stayed warm!!

ran 3 miles on the treadmill with one mile warm up then 6 200's at 12 mph on the treadmill. It was hard but overall pretty good.

ran 6 miles on the treadmill tonight at a pretty good clip 46 minutes so that equals out to a 7:38 per mile pace. Not a bad way to finish off a very cold day here in Kansas.

5 miles on the treadmill. Workout of the day was 2 mile warm-up, 2 miles at goal pace 6:40/mi (9 mph) then easy 400, goal pace 400, easy 400 and then final 400 at goal pace again. Overall the workout went pretty good but cannot believe I put 20 miles this week on my treadmill. 

13 miles this morning with the run group. 9 degrees this morning with a forecasted -9 wind chill. Thank God that the wind was not as strong as forecasted. With that said I was over dressed & ended up running most of the run without my windbreaker on. My fleece west, under armor cold gear long sleeve and another light long sleeve was plenty of warmth. Most of the run I didn't even wear gloves even though the beard had icicles growing on it. Had a great run & we started with 11 guys together for first 5 miles then it split up on the hills a bit but finished running with 5 guys. 7:38 average pretty darn good with the hilly course we ran.

Splits:      8:37, 8:10, 7:44, 7:35, 7:32, 7:45, 6:51, 7:29, 7:08, 7:30, 7:27, 7:16, 7:14,