Running With LeMire

Put together a little CrossFit workout in the basement today while Nathan napped and Jacob relaxed this afternnon. It wasn't a very grueling workout but it is definitely a good start in the at Home gym.

 3 Rounds of each Lift:

Cleans 5 reps at 75 lbs

Snatch 5 reps at 55lbs

Squats 5 reps at 75 lbs

Ring Pull-ups 5 reps

Ring push-ups 3 reps

10 Abmat Sit-ups ( last round did 15)

4 easy miles on treadmill this morning I just wasn't feeling like heading out into the cold this morning even though I should have. I'll try squeezing in a few more mile over lunch or after work this evening.

Over lunch I ran home and put 3 more miles on the treadmill. I started off at 6.8 mph and increased every quarter mile by 2mph. The last 400 was at 8.8 mph and then the last 200 I upped it to 9mph which is equivalent to my goal pace of 6:42. This run seemed to go a lot better than this mornings run.

Easy 5 miles on the treadmill this evening. This weather is killing me though being so cold!!

Since I couldn't get my butt up out of bed this morning I ran right after work & it still was only 18 degrees with a little breeze. Tried to stay on side streets to be protected from traffic since most of the sidewalks had not been cleared yet.  Average for this run was 7:23/mi. Not bad with the cold.

last night it had rained & then dropped to around freezing which was going to make this mornings 18 mile a little interesting. The group run got delayed by a half hour to hopefully allow some of the roads to defrost s bit. Well that didn't quite work as well as planned. The roads were in completely different conditions every which way we turned. We ran through the Sprint campus and those roads were glare ice then the roads were good for a couple of miles. We turned east then which should have or I thought would have been good conditions that street was terrible!! 133rd was terrible for 3 miles and it was just enough that you slipped at the end of every stride. We turned off that and the neighborhoods have lots of trees that where basically raining on us. We zagged and zagged through these neighborhoods of ice slush and very few good traction places. Some people ended there runs early because it was a little strenuous and took a lot more effort than typical conditions. I knew people would modify their plans so I ran 2 miles before the group then 12 with a group then 4 miles by myself at the end. The last couple miles were very difficult to get through but I did my 18. Mentally I needed to since I have a few 20 milers coming up the next couple of weeks. Average pace for the run 7:45/mile. Still not bad considering the conditions.

  http://www.mapmyrun.com/routes/view/636835514