Run fast

2 miles cross-training then 7 on the TM.  Averaged around 6:30 with last 3 around 5:45. 

What will be your Space Jam?  http://www.youtube.com/watch?v=l-gQLqv9f4o This kid is awesome.

Fun run around Lehi and Alpine with Matt, Scott, Toni, Walter, Kevin and Mike. Always fun to run with this crew, the temps turned out to be perfect and I thoroughly enjoyed the "hill" at around mile 18. Gym and hot tub hamstring therapy afterwards. Fingers are crossed that I didn't seriously mess it up.

I was doing a decent job avoiding the gym on weekends but yesterday's hammy tweak forced me indoors again.  Managed a fairly strenuous and sweaty workout on the stairmaster followed by some stretching, hamstring curls and hot tub.  Unfortunately a guy who obviously wasn't in hurry monopolized the only powerful jet so the hot tub was worthless. I will have to double the time tomorrow.

"The 2013 Super Bowl may set a record for viewership, but it’s unlikely that it would set the mark for the best-rated program of all time. On Feb.28, 1983, the series finale of “MASH” was seen by over 50 million households, which helped register a 60.2 rating."   MASH???  I would have never guessed that.

Stairmaster and one rowing mile.  At lunch I shuffled across the street but it wasn't far enough to justify logging the distance.

Maybe this is a sign that I need to stop going to my gym.  The window looks out to this:

 http://www.ksl.com/?sid=23966903&nid=148&title=body-pulled-from-pond-in-fairmont-park&fm=home_page&s_cid=featured-3 

Stairmaster, rowing .5 miles jogging on the treadmill and hot tub.  The hamstring is definitely getting better.

2.5 miles of running.  After meeting with my PT I think I have a good game plan for fixing the hamstring, i.e. stretching, strength training and deep massage.  Rocket science, right?  I am mixing up the exercises so at least the routine will be a little different than what I do now.

Elliptical, stairmaster and TM.  I wanted to mix in the rowing machine as well but I didn't have time.  Hamstring is much improved!

My general plan today was to get in a long warm up and then run a tempoish pace during the race if the hamstring cooperated.  Left the house in clear skies but by the time I got to the airport light snow started rolling in.  Warmed up 7 miles then shed some clothes which turned out to be the mistake of the day.  Started the race well back from the leaders and mile 1 came in at about 5:20.  Passed a couple people in mile 2 (5:19) and mile 3 (5:13) and got to the turn around in about 16:30.  The wind and snow immediately became a factor but fortunately I was able to get in a group with Scott, Walter, and East High guy that lasted for about a mile and then Scott and I worked together to about mile 5.  At that point my entire core and hands were completely numb making the last mile less enjoyable.  I think I finished in around 34:10 which is faster than I expecting going into the race. I did fail, however, in my attempt to run the last mile faster than the first. At the finish I got some blood flowing into my hands and then spent the next five minutes almost crying while they dethawed.  I have to thank Albert for waiting for me.  After I came to my senses I cooled down about 3.5 miles with Emily and Albert. 

It was great to see so many familiar faces despite the conditions.  Riley, Jake and Matt took the podium for the men and Devra and Allie were there for the women.  Andrea, Mike, Adam, Kevin, Paul, Scott, Collin and probably many others also had good showings.

12 miles around Millcreek and Holladay with Rob, Jake, Kevin, Nate and Rossy.  We kept it over 7:15 which was nice and I even had to break out the trail shoes.

day off. sick. getting to 4 at work was an accomplishment in itself.

day off. sick again but not as bad as yesterday.

Best part about running sick is when you are done it feels like you ran twice as far.  Also my hamstring likes running slowly better.

Ran with Kevin and Collin to the top of Emigration from the zoo. I was just glad to get in a decent run after a miserable week. Doubled my mileage for the week!

Ran on the road into Bryce Canyon.  A little less air up here.

7 miles into Bryce Canyon and back.  Perfectly clear day.  

Run starts at about 7,700 ft and topped out at about 8,100. Averaged about 6:54.

Crosstraining at the gym then a couple of miles at my PT session.  I ran on a treadmill with a force plate and it showed that my left forefoot products 27 units of force (not sure the metric) while my right foot products 32.8.  Besides that I have all sorts of alignment issues that make me even more inefficient.  I can't wait to start chipping away at these issues because fixing them should make me a bit faster.

2 miles easy, 3 at 10 mph and 2 at about 10.5.  Just enough to get blood flowing.  The hamstring is feeling a ton better than last week!

super sore today after my long PT session last night.

Got a late start because of shoveling.  5 miles in about 29 mins at 1% on the TM.  Last two were 5:30 and 5:13.

I left the house at 8:30 with clear skies thinking that the weatherperson was crazy.  As we approached Saltair, however, it was apparent that a storm was fast approaching.  The storm hit right as we pulled into the parking which is exactly what happened last year.  This year there was probably less wind but a lot more snow.  It quickly became apparent that any fast times were out of the question and the purpose shifted to getting in some miles at a decent effort.

Kevin and I warmed up/froze our faces for 3 miles and then sought shelter for the 15 minutes leading up to the start time.  I had all of the clothes I needed except for a face mask. I ended up wrapping a jacket around my head like a turban which turned out to be very effective.

The race started promptly at 10 and Kevin, Chris, BJ and I blazed through the first mile in 5:52.  The next 3 got a little faster (5:45, 5:35, 5:32) and at mile 4 I passed BJ because he dropped his glasses.  I was feeling ok at that point but immediately after the turn around and getting hit with the headwind my energy went to 0.  My left leg and hip were dead tired and my turnover went from bad to worse.  I really can't pinpoint what went wrong but I suspect I must have been low on energy going into the race and I could definitely feel the effects of my PT sessions on my left leg.  BJ immediately passed me and Kevin were Chris weren't too far behind him. From there I just slogged my way back to the finish.  Kevin and I ran another mile and then we called it a day.  

We regrouped with Adam and Collin in the building and chatted about how wonderful our races went.  Run starting at 9 AM at Highland in case anyone is interested. 

Leisurely run around Millcreek and Holladay with the Sunday crew and then crosstraining and hip PT at the gym.  My hip gets tired when I run and then it gets tired doing my exercises.  Will it ever get stronger???  I don't really like PT.

With all of this talk of taking days off I decided to do just that.  Hopefully it will help me get out of this funk and my hip should appreciate the day of rest.

65 minute SPIN class then 5 easy miles on the TM.  I think spin is what has been missing from my life.  Great workout with several threshold intervals. 

Truth be told Jake was at the gym and he was running on the TM.  He wasn't wearing a singlet so I could barely recognize him.

Another day of hip strengthening.  I forgot to take my towel to the gym for the second day in a row.

10 miles around the U and through Sugar House