Run fast

10 miles on the TM and 2 on the stairmaster then some hip and hamstring PT. I might actually need to shovel this afternoon which would be one more time than I did all of last year.

These stairmaster work outs force my left hip to work harder which makes it super tired. That along with hip abductors and clam shells should be making it stronger, right?  But for some reason nothing seems to be changing.

Treadmill and stairmaster.  With every step I tried a higher leg kick.  I think it's coming along.

Treadmill and then basketball for an hour.  Much improved over last week as my shooting percentage increased by 100% from .100 to .200 and I didn't hurt anything.

I was just planning to cross train today but I got to the gym and saw a few people motoring along on the treadmill so I figure I should join them.

Apparently "workouts" are popular these days so I tried an abbreviated version.

2 mile warm up, 3 x 1 mile at 5:00 (quarter mile jog in between) and then 3/4 mile cool down. The first two miles were at .5% incline and since the treadmill maxes out at 12 mph I raised it to 1% for the last one.  But before I think I need a faster treadmill I need to be able to do these at 1.5% which is closer to a road equivalent.  That pace didn't feel terrible but I wouldn't say it was easy.  The best thing about the treadmill in my opinion is that I don't have monitor my pace, i.e. I just set it at 12 mph and I know that 5 minutes later I will be done with a mile.  Average for the 6.25 mile run was 5:45.

Some cross training, AIS and hip stuff afterwards. 

Long run tomorrow starting at 8 AM at the 6200 s. park 'n ride. Fun!

Fun (except for the first mile) slushy long run with Kevin, Collin, Matt, Brandon, Mike, and Jake. We met on Wasatch Blvd at 6200 S., ran down through Holladay, south to Highland High, back up to Wasatch then south on Wasatch back to the cars.  We did an especially good job hogging the roads without shoulders and jumping over puddles.  I did, however, drop my glove in the Maverick gas station toilet but it was already wet at that point. Brandon threatened to drop us towards the end but for the most part the pace remained fairy casual.

Afterwards we all went to Jake and Andrea's for a fully assorted breakfast prepared by Andrea, Amiee, Allie and James. The pumpkin pancakes, blueberries and scones were especially good. Nice work!