Run fast

8:30 run with James, Allie, Jake, ROB, and Adam through Millcreek and Holladay. One day I think we will need just run directly west on the 21st S. just to keeps things interesting and more dangerous.  A little cross training, hamstring/hip PT and hot tub afterwards.

The potatoes I won at the Ibigawa Half were finally delivered to my host family. Here is a piece of the email I received from the mother of the host family:

Fritz san, Hello. How have you been? I received your potato.  It weighs 10 kilograms.  The letter says, “This potato is the prize for Fritz Van de Kamp.  We are instructed to send the prize to Somiya Family” 

Crosstraining at the gym. Hamstring was super sore for some reason.

Spent last night in a sleep lab with about 30 sensors all over my body and I am still pulling glue out of my hair. I won't get any results until Friday.  Cross trained at the gym in Sandy after I left.  

7 miles on the TM in 44 minutes.  Mixed in some faster intervals but I wouldn't consider it "workout" worthy.  I wore the Saucony Ride 6s for the first time today because they were accidentally shipped to my old house.  They have purple and pink accents because Saucony was short on other colors for the test version of these shoes. That probably explains why the residents of my old house were willing to give them back.

Here are great or not so great gift ideas for runners.  #1 is getting a finisher medal engraved.

http://www.active.com/running/Articles/Unique-Holiday-Gift-Ideas-for-Runners 

Basically the same as last week.  

2 mile warm up, 3 x 1 mile at 5:00 (quarter mile jog in between) and then one quarter mile with 1.5% incline.  I didn't get as sweaty so I think it was slightly easier than last week. 

Cross training at the gym.

Tomorrow Matt P. and I, and whoever else is interested, are running from Highland High's parking lot starting at 7 AM.  We will be running 10 miles up Emigration and back down.  If anyone is interested in a shorter version you could meet up with us as we pass the Hogle Zoo at around 7:30.

Great run with Matt and Spencer from Highland High to the top of Emigration and back.  Despite the early start it wasn't too cold.  Matt and I were just planning to run 20 but we couldn't resist getting to the top of Little Mountain.  We took a quick break, took in the views then headed back down the canyon.  We kept it at a conversational pace the entire run and averaged about 6:55 (7:20 up, 6:20ish down) with ~1,800 ft of climbing.  It was the perfect way to start the weekend and I have to thank Matt and Spencer for making the trip. Watch out, Matt is getting in great shape and Spencer is improving leaps and bounds after taking several years off.