Run fast

Great long run on the JRP with a big crew (too many to mention and some new faces) and Devra as the lone women. It was the first time in quite awhile that I felt pretty good.  Sadly my Garmin had a "Low Battery" so I didn't get the distance or splits but I think we did about 21 miles in 2:12 so ~6:17 average with some faster miles in the middle and end.  I am giving myself credit for 1 marathon mile because we may have hit the OTQ split of ~5:15 once....what's another 25.2?

These are the types of runs I hate to do solo but with a crew like this the miles fly by.  I am sure there will be many more to come as we ramp up to marathon season.

Ran around the U and Sugarhouse in the blustery wind.  Fairly glad I didn't go out to Sacramento to run CIM today.  Forecast called for 20-25 mph winds and a half an inch of rain.

For those who didn't hear Gregg Popovich, the Spurs head coach, sent a few of his best players home rather than have them play against the Miami Heat at the end of a road trip.  As a result the NBA commissionner fined the team $250,000. Stern "concluded the Spurs did a disservice to the league and our fans."

Just for fun I got in a little debate with some NBA fans on ESPN.com. I should probably change my account name.

I had the grandiose idea of doing PT at the gym after work but didn't get to leave early enough. :(

more hip therapy on the stairmaster.

3 miles on the treadmill (1 at 5:15), 40 minutes of basketball then a few more miles on the TM.  Running one direction and not having to shoot a ball is much easier.  I landed on my hip awkwardly but fortunately it was the good hip and I stretched a muscle in my hand.  No other injuries to note.  Except for not having any ankle support the Altra's actually stuck to the floor fairly well.

The stairmaster is about a break so I might need to start running again.

I went to a different gym and 7-Eleven today.  That was a pretty big deal.

Best of all the new gym has more than one stairmaster that works.

Another great run with a huge crew of ~33.  We started at the Orem soccer field, ran a 10 mile out and back on a flat path, regrouped, then ran another out and back up and down Provo Canyon.  At the 15 mile point we refueled with drinks dropped by Toni (thanks Toni!) and then did a few miles at marathon pace down the canyon.  Jake, Matt and I started together but Jake quickly pulled away.  Matt and I ended up with a couple miles at ~5:15 and one at around 5:20. Although I don't have the authority I am awarding Matt the Official Seal of Awesomeness for his efforts today. Jake, Scott, Justin, Brandon, Dan, Chad, Kevin, Toni, Matt and many more also ran strong. Next week will probably organize a run closer to that city we call Salt Lake.

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!

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. 

Ran along the highway near Lava Hot Springs. That place is actually pretty cool, i.e. bingo for money, pool tabs, plenty of hot water, and restaurants that stay open until 11.  Utah seriously needs to consider making Bingo legal. 

Stairmaster, rowing and PT at the gym.  Since there is only one operable stairmaster at the gym Rob and I had to coordinate our schedules so we didn't overlap.  I arrived right after he finished but fortunately he was nice enough to wipe off the machine.

For PT I did leg curls, clam shells, AIS, and squats.  I hate squats. 

Sasha's new mile converter looks pretty cool.  Now I don't need to remember that a marathon is 26.21875 miles. 

Merry Christmas everyone! We couldn't ask for a more beautiful Christmas morning for a tranquil run. I ran from my house to the gate in Millcreek Canyon then ran on the snow for about a mile.  I think the total climb was about 1,800 ft. which made me a little tired.  Averaged about 7:20 for the run.  Everything is flat where I am going in southern cal so it was good to get some climbing in.  I wore my Salomon SpeedCross 3s for the first time because they have lots of tread. They are perfect trail shoes.

Arrived in Palm Spring last night then drove to the Safari Park in San Diego this morning. Since I knew I would be on my feet all day and my hamstring was still store from Tuesday I did a hard crosstraining session for an hour instead of running. The Safari Park was basically a huge zoo limited to safari/African animals and the animals were generally kept in a larger spaces more similar to their natural habitats. 

Easy warm up before the big golf game.  I am putting the over/under at 85 since I haven't played since September 2011.

I ran around the golf community near Palm Springs. It helped my vitamin D deficiency.  Lots of turns.