Run fast

Road from home and met up with Adam H. at the bottom of BCC.  Good pace to the top and it is always a fun time coming down.  Legs were a little tired from yesterday but held up fairly well. Totaled 53 miles at about 16 mph.  The biggest achievement of the day was leaving the house before 8, which isn't common for a Sunday. 

cross training at the gym.  Now I am icing often to see if that helps the hamstring.

Bright and early SPIN CLASS!  I think this was my first class since last August or September. As usual it was hard work.  We did several variations of 7 minute threshold intervals with 1 to 2 minutes of rest in between.  It's probably because I am in a group setting but without a doubt I do a lot more high intensity training when I am cross training than when I am running.  I plan to change that once the hammy is fixed.

70 minute spin, 10 minute on stairmaster, .25 walking, .25 sort of jogging  

Spin class was a killer yesterday so I didn't feel energized this morning.  I will give it a go again tomorrow.

75 minutes of spin, 15 minutes on stairmaster, 1 mile rowing and 1/2 on the TM. My spin legs are coming back.

DR #1: said that I have been "negative blood doping" because my hemoglobin is 13.5 and hematocrit is 41. Not fair. I will be on 600 mg of iron a day for the next 4 months to see if I can fix it.

PT #1: actually met a PT who sounded like he knew what he was talking about. He took a video of me running and had tons of great feedback on some easy things I can do to prevent injury and potentially get a lot faster.  It's crazy what you can see in slow motion.  This is the video we were comparing against http://vimeo.com/11574380 and the main difference is that I don't kick up my feet nearly as high as they do and that has a lot to do with my lack of flexibility in my quads and hip flexors. He basically kept wondering how I could run a marathon in the mid 2:20's with my crappy kick.  Should be an easy fix, right?  :)  He prescribed a bunch of tough hamstring exercises and stretching and said that I can start running again.  Of course he said just to start at about 10 minutes and work up but I think I can accelerate that if I do the exercises. 

5 miles on elliptical then RUNNING!  2.5 miles in about 17.5 minutes on the TM.  The hamstring didn't feel great but it also didn't get any worse throughout the run.  I really think my new stretching and exercise routine will help a lot with injury prevention and speed in the long term.  

I had a dream that I got to a starting line then realized that I didn't have on my racing shoes.  I ran over to find them and they were.gone.  Then I woke up.  Phew! 

51 miles and 4,900 ft of climbing to the top of Little Cottonwood Canyon and back.  The headwind coming down the canyon made the descent super sketchy so I had to ride the brakes more than usual.  Looks like that headwind was also going up Provo Canyon which had to slow the times at UVM.  There was also a bad headwind going back north on Wasatch Blvd which made it feel like I was stuck in mud.  I much prefer hills than wind on the bike unless there are people to work with.  Congrats to everyone who raced today!