Run fast

11 miles on the treadmill.  Felt better as I got going.

Rowing machine and stairmaster.  If only callussed hands helped my running.

Ran around Sugar House and 3.5 at the gym.  It was toasty outside today.  Maybe it was the warm before the storm.

exciting day at the gym..rowing, stairmaster and one mile on the elliptical.  I am glad it snowed because then I am less depressed to workout in doors.

Ran up to 27th east, through Holladay to 6200 south, and back.  Averaged about 6:18 for the run a little under 6 for the last 6.  Felt relaxed during the entire run.  Must be that extra hour of sleep.

Getting a bit faster on the rowing machine.  8300 meters in 37 mins is my new PR. 

11 super exciting miles on the treadmill.  I left the gym feeling guilty because I watched a woman drop her chap stick on the floor but didn't stop running to tell her.  Then I watched the vacuum guy pick it up.

Improved my 37 minute rowing machine PR by 200 meters to 8,500.  I am training for the 37 minute Olympic time trial that doesn't exist.

quicker run on the treadmill

This was Jake's and Andrea's tune-up for the Philly Marathon and it was my tune for a significantly less significant event, the Cold Turkey Trot at City Creek on Thanksgiving Day.

My splits basically tell the story: 5:01, 5:34, 5:25, 0:38.   Losing 33 seconds in the 2nd mile of a 5k race on a track is obviously less than ideal.  I went out with Jake at what I thought was a comfortable pace but after two miles my body and hip wasn't happy and I started losing significant ground.  The second mile was the biggest struggle and last was a bit better because the end was in site.  Overall the race was as painful as I suspected, exacerbated by my genius start, but still a super fun time.  

Thanks Jake and Andrea for organizing and the chocolate milk and Allie for the excellent pics.

Wasn't excited for this run but turned out to be perfect weather and I came home with a Ute beanie and a pair of stretchy gloves, which I found on the road.  At around mile 15 along Wasatch Dr. I also had a run in with a super excited dog.  I wasn't happy after it jumped on me so the next time it got in front of me I just kept running and ran it over.  I hope it's ok. 

I ran through Sugar House to the U, up to the Hospital, over to the Zoo, south to Tanner Park, west through the park and back home.  Averaged 6:40.  My hip held up ok enough that I know I could run CIM in a few weeks.

slightly sore from yesterday so I did my rowing machine/stairmaster routine.   8500 meters again on the rowing machine which wasn't an improvement.

After a 2 day vacation from running I should be back at it tomorrow.

9th east gym today.  It's the best.

Ran around Sugar House and a lap around Liberty Park.  

I was planning a long run today but decided to put it off until tomorrow.  Instead I attempted with some success a 13 mile tempo run.  I started at the gym in Sugar House, weaved my over to the Holladay Blvd./Cottonwood Ln. intersection and came back.  Total run averaged 5:55 with the last 5 miles in 5:39, 5:36, 5:35, 5:32 and 5:23.  2 mile cool down.  It's a good thing I don't wear any flashy gear because I illegally crossed every road.

I wanted to keep it as boring as possible so I ran an out and back starting from 30th S. Highland Drive.  Unfortunately I had to turn once because the road ends at 98000 S.  What I thought would be a boring run actually turned out to be quite eventful; there were many roads to cross and I had to jump behind at least 20 cars that were turning out of driveways and parking lots. 

Felt smooth for most of the run and the hip only started nagging at the very end. 

Averaged 6:15 for run, total time of 2:19.

Monday row day.  

Treadmill run in about 1:10 with 1% incline. 

9 miles around sugar house.  Cold Turkey Trot in City Creek tomorrow!

Cold or rather warm Turkey Trot in City Creek.  As usual, I went out with the quarter mile high schoolers but the lead group quickly dwindled to just me, Josh Steffen and a young guy who I don't know.  Josh took the lead as we entered City Creek and I did my best to stay within a few yards.  Fortunately he didn't get away and I passed him back just before the turn around.  From there I knew I had to chance to hold him off because two years ago I was able to gain on him a bit on the downhill, although he still won in 20:28.  I never looked back during the decent but sensed that he stayed on my tail until we hit entrance to Memory Grove.  From there I did my best to accelerate at every opportunity and probably ended winning by 15 seconds.  I definitely worked just as hard as in '09 but my time was 30 seconds faster.  I think that's a good thing.  Best thing about the run was winning the pre-cooked turkey.  Would it be a bad thing to eat turkey for dinner for the next two months?  It has to be better than the frozen pizzas I have been eating.

5:27, 5:56, 4:51, 4:06 (4:45 pace) for the last .8.  Averaged 5:15.

Happy Thanksgiving!

Happy Black Friday.  Makes for an exciting day at work.  

6:25 average pace.

Ran through Sugar House and a couple of laps around Sugar House.  I had to send my Nikes back so I wore the Kinvaras.  They seem like great lightweight trainers. They have just enough cushion for long runs but you can still feel the road.   

last longish run before the race next Sunday.

Quite the deal on the Garmin 405

My friend said he would pay me $25 for running a sub 1:10 through the half this weekend and my entire trip if I qualify.  Something tells me that $25 may not be enough to risk a complete blow up and/or hospitalization.  Expected payoff if I dare to run a sub 1:10 is $52.50.

Jumped the fence at Olympus High and tested out the new track and field turf.  Ran a mile in about 5:25, a quarter mile, then did a 100 yard dash on the squishy turf.  It's too bad I am too old to get to play on it.  Averaged 6:35 for the run.