Run fast

Ran up to 27th east, through Holladay to 6200 south, and back.  Averaged about 6:18 for the run a little under 6 for the last 6.  Felt relaxed during the entire run.  Must be that extra hour of sleep.

Getting a bit faster on the rowing machine.  8300 meters in 37 mins is my new PR. 

11 super exciting miles on the treadmill.  I left the gym feeling guilty because I watched a woman drop her chap stick on the floor but didn't stop running to tell her.  Then I watched the vacuum guy pick it up.

Improved my 37 minute rowing machine PR by 200 meters to 8,500.  I am training for the 37 minute Olympic time trial that doesn't exist.

quicker run on the treadmill

This was Jake's and Andrea's tune-up for the Philly Marathon and it was my tune for a significantly less significant event, the Cold Turkey Trot at City Creek on Thanksgiving Day.

My splits basically tell the story: 5:01, 5:34, 5:25, 0:38.   Losing 33 seconds in the 2nd mile of a 5k race on a track is obviously less than ideal.  I went out with Jake at what I thought was a comfortable pace but after two miles my body and hip wasn't happy and I started losing significant ground.  The second mile was the biggest struggle and last was a bit better because the end was in site.  Overall the race was as painful as I suspected, exacerbated by my genius start, but still a super fun time.  

Thanks Jake and Andrea for organizing and the chocolate milk and Allie for the excellent pics.