Run fast

As luck would have it the air clears on the one day I go to Park City to run.  We still had a nice run with Kevin, Rossy, Chris (fast sophomore from East) and Bill.  We started in Kimball Junction and ran on the packed trails up to Park City then we looped back on the snow packed rail trail. At least half of the run was on packed snow so our 7:10 effort for the run felt a bit harder. Chris and Rossy were the big champs today. Rossy ran four miles to the carpool, 18 in PC and then four miles back home because he wouldn't let me drop him off.  As for Chris, he ran a road PR yesterday in the 5k and his longest run up until today was 15 miles.  He didn't fade for a minute during the run and probably could have thrown in a couple of 5 minute miles at the end.  With some fine tuning he might be able to give Connor a run for his money as a senior.

Running on the snow for 10 miles yesterday left my hip flexors super sore. I will probably pass on doing that again for awhile.

TM: 1 mile warm up, 3 at 5:45, 4 at 5:30 and 1 at 5:05.  I was planning to just run around 6's to not aggravate the hamstring. Then I thought 5:30 was ok and I couldn't resist one faster mile at the end.  Felt pretty good for a Tuesday after shoveling for a couple of hours in the last couple of days. Can't wait to shovel more tonight.

4 of the top 5 in the Dubai marathon are Ethiopians and I think 3 of them were making their marathon debut.  Bummer that 8 seconds cost the guy from Kenya $188,000

1) 2:04:45 (WL) - Lelisa Desisa (ETH) [Cash prize USD200,000]
2) 2:04:48 - Berhanu Shiferaw (ETH) [Cash prize USD80,000] 
3) 2:04:49 - Tadese Woldegeberel (ETH) [Cash prize USD40,000] 
4) 2:04:52 - Endeshaw Negesse (ETH) [Cash prize USD 20,000] 
5) 2:04:53 - Bernard Kiprop (KEN) [Cash prize USD12,000]

Shoveling, TM then a few on the stairmaster.

Sadly I didn't get to shovel this morning so I had to get my cross training done at the gym.   I am subscribed to the "what works for me may not work for you" paradigm.

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.