Dave's Addiction

While I'm waiting to go see Google, might as well get a ladder in! I went to a local high school,had to break in to get to the track. 12 foot fences. Freekin Cali. It's nice and warm down here. The mexican food from yesterday didn't quite agree, so times were about 3 seconds per lap slower than I would have liked, but here's how it laid out.

Dist

200,.25,.5,.75.1, back down

Goal (lap pace)

64, 69, 75, 80, 82.5

Performance

66, 70, 77.5, 82, 83, 82, 78, 69, 63
 

To and from gym, then1 with Lydia at night 10:16

Ran 3 on the treadmill in an easy progressive (9.1 to 10.9) and then after UB ran 2 more at 10.2 with the last quarter at 14. Felt good.

Two easy (10.2) on the treadmill, then tried to join the speed workout at BYU but it wasn't there so I just ran 5 fast ones around the track. The first one Isaac tried out his new spikes and he managed to stay ahead for the first 250, then he ran out of gas. I got a 62 quarter pace, he got a 64. All the others were between 63 and 67. Then we tried a 100 meter dash, we were side by side all the way down, both maxed. It should be a good track season for him.

Run to gym and back, going to try Rex E Lee run tomorrow. That should be interesting.

Afternoon: Lydia got 10:16 mile

PR! Yeah! I started off hoping my first mile is free superpower would get me to the top of the hill, and even though I was starting to feel it by halfway I just went right up and was still with the lead pack at the top! All right. Time to crush the downhill. I couldn't believe I was still with Jason on the way down but he and the others began to gradually pull away. The 10K leaders were out front already so it was hard to figure out what place I was but at a sub 5 pace I was blowing by them handily. Even with the big uphill I ended up with a 5:25 mile 1,killer! I think I have a PR in my sights. Mile 2 ends at the very bottom but there was a lot of flat in it, still I ended with a 5:29 which is monster for a second mile. Mile 3 is all gradual uphill and I still got a 5:59! There was only one guy with me during that mile and he gradually passed me but we did a great job of pushing each other. I thought I was going to catch him on the track but he put in the last push with me and we both flew through well under 17. I thought I had broken my 5k record by 40 seconds but since it was short the equivalence is 17:28, still a PR by 4 seconds! I think this could be a great season. I did a 5+ mile run with Toni, Jason, and Robert after, then another few miles around the track and by my house.

Lydia broke her mile record (9:58) Then I rode a 5 mile bike with Abigail

I deserve a recovery run after Saturday's awesomeness :)

A high quality tempo run this morning. I tried to keep it down in the tempo zone, but I still got 5:52, 6:02, 6:01, 6:00 which is a near record on the flat course.

Lydia got 10:12 on the mile in the afternoon

Nice and easy around the Jr High school to the gym

10 bike around the town in the morning, then Lydia broke her record again with a 9:47 mile in the evening.

After the 5k PR I figured it was time to up the intensity on the progressive (and it's been getting easier) so I bumped the entire series by .1 - now it starts at 9.2 and ends at 12.0 with a 13.4 last minute. Definitely harder :) But I got another .08 of a mile in the 30 minutes, so if I can bump it 10 more times I'll be at a 5:00 average. But even now the last 5k of the workout goes by in 16:18 so it's getting pretty zippy, even for the treadmill.

I should run with Toni more often.We push each other without meaning to. It was supposed to be an easy run with three fast miles coming down Provo canyon. The first mile was indeed easy, 7:52. But then we started going uphill and into the wind, so of course we sped it up.7:30, 7:24, 7:17, 7:12 - even the 8th mile up the bottom of South Fork (steep part) was 7:35. So now we were going to take it easy going down until the fast part. Whatever. Our first mile of 6:12 was the slow mile. Even on the flat we were at 6:11, then 5:55, then we figured we would just bomb it to the water fountain so two 5:46s and the last half at 5:20 did it. At that point we both laid down the law, "no faster than 8 for the rest of the run". So two 7:45s later we were back at the car. I'm nuked.

6 easy this morning, must be ready for fast miles tomorrow

Lydia broke her mile record again with a 9:28, that's a 20 second jump!

A 600, 700 and 800, all slightly downhill, trying to find a good pace for Leopards. Got 4:55, 4:32 (too fast) and 5:02 (just right) but the last one was a bit more downhill than it should have been I think.

.5 miles of bouncy legs with Lydia in the  afternoon

Mixing it up a little, 2x6 minute on the treadmill with 2 to and 2 from the gym

EZ to and from the gym in the morning, killer indoor BYU track workout in the afternoon. The 350 times were 51, 54, 53, 52, 50.

8 bike in the morning, Lydia broke her mile record again (9:20) in the afternoon.

Maybe it was the fact that my lungs were still full of mucus, or maybe I shouldn't have hung with the front guys for a 64 quarter and a 2:18 800 at the start, but I did not do good today. Well OK I didn't do bad, but I was 14 seconds slower than 2 years ago where I expected to by 14 seconds faster. Anyway, once I had burned through the first mile is free thing (about .66) I noticed that I was having a horrible time clearing lactic. It was so bad that my arms were tired. I came around the first corner to the uphill and got past mile 1 at 5:05 and just died. Well I felt like I died but I was still under 6 mostly. I figured I would back off a little and try to clear the lactic out somewhat. It kind of worked, but I couldn't bring myself to go slow enough for it to REALLY work. So I got a 5:43 second mile. By that time we were in the long downhill and I just tried to keep it moving. I did OK, even going under 5 at the end on the track, but the third mile was still 5:33 and the last bit ended up at 5:16. I am guessing on the placing, but the 1st place masters guy passed me when I was being slow and he didn't look over 40 so I let him get 7 seconds ahead. Big mistake. My lungs will be more clear at the next race.

Around the Jr high to the gym, then back home

Pretty decent 4x1 on the TM, back to 99% after the little cold.

11.8, 12.1, 12.5, 12.8 for .72 then active recovery then 14.0 for .28

2 to the gym, 2 at a 6 flat on the TM,then 2 back home

Morning - I ran up Rock Canyon after dropping the kids off in hopes of finding Brandon and the guys coming down from Squaw Peak. Got halfway up it and the last people reported nobody above them, so I came back down.

Evening - 220s with Lydia and Isaac. Not too bad, raced the boy on the last interval and pulled ahead after 100.

To and from gym

Best run of the year, makes me want to post something :)
There's nothing like the full Powerhouse to psych you out. First you run 2 miles on gentle uphills in Mapleton and Springville, then it's  2.5 of nasty rock-filled uphill intervals to the meadows where, if you time it right, the sun rises at your feet as you crest the top. I was about 10 minutes early, it was still really pretty. Then you lope easily down the road towards left fork HCC but you have to break your mile record at mile 7.I did it! 4:39 (well the watch said 4:41 but I had to duck under a waist-high gate in the middle and I settled nicely into a 4:31 pace by the end so I am counting it) I hate it when the shoe comes untied .1 into the time trial but you go with what you have. Then, once you pass the golf course, you have to run two tempo miles at 12 and 13 (I got 5:53 and 5:46). Then you have to run two sub tempo miles at the end to close it out and try to break 2:10, which I did for the first time this year! Last two were 6:26 and 6:03, total 16.16 miles in 2:09:46

Now it's naptime.

Nice and easy today, going for a ladder tomorrow

Tried a ladder today, proud of myself for finishing even though it totally sucked. I was 3 seconds per lap slow on every piece except the 1200, only 1 second slow there for some odd reason. The sprinklers at Springville HS do a great job of watering the track, nothing like a bunch of water in the face to keep you going. My pants were slapping by the end of the mile.