Dave's Addiction

It sure is easier to run these mile intervals down here at sea level, but the heat and humidity make it just as hard as the altitude does. 

11.8/12.1/12.5/12.8-10.0-13.8 (had to back off, getting too hot)

Hill sprints in Florida? Where? Only hill was at the treadmill. Got 10X10 up to 11% at 14.0.

Nice threshold run in the morning, I could hold a 5:25 if the weather wasn't so hot. Got 5:55s instead. Lots of easy running everywhere.Including past a Dairy Queen where I grabbed a chocolate dipped cone for old times.

Running around the golf courses + 3 more in Universal studios,doesn't count. 

Attempted long run on the beach, went barefoot, after 2 miles was starting to get bad friction spots, easy pace was dropping to 6 flat, could have smoked the 2:08 half mile if I hadn't torched the feet. 1 day recovery, stopped just in time

Running through the airport, + 4 hours of heavy yard work

Another 4x1 intervals on the TM, 11.8/12.1/12.5/12.8-10.0-13.1 (only 2 tenths at 10.0 this time)

I gotta hit it hard this week.

On the TM 2 miles easy (9.5), 10x10 hill sprints at 14 MPH at 8% to 11.5%, 1.7 miles easy (10.2), .3 miles 14 MPH at the end to finish (flat)

TM Progression session, 9.1 to 11.9 then 13.3 for the final minute (30 total)

Excellent tempo run on the flat course, new record (5:55 pace) splits were 5:43, 6:06, 5:58, 5:54, 5:39 for the last 1/4, super zippy cooldown 

EZ to gym, then to track, then 4X440. I thought I would put some in the high 60s easily, but I couldn't get under 70 until the fourth one. I guess I know why my 5K is so slow now! Time to add these to the rotation big time. 2 more 440s on the way home, one uphill, one downhill.

Toni talked me out of the reverse Powerhouse, but this one was almost as bad. We ran with Mike and someone else who I forget, and it was super slow going up the canyon (7:40) but they are all training for next week's Salt Lake Marathon with Mike going for the win. It got more interesting going down as Mike wanted to do 6X1 and I had left my Garmin at home because it was out of gas. I just kept up with him, which was a little challenging but not too bad, but he was doing 5:40s which is usually almost my VO2 Max pace so I was kind of surprised when I could even hold it on the 4th interval on the flat. We went slower on the 5th one and I was about dead so I hung back with Toni, but then he let his secret slip.

 Now I know how to beat the Tongan Tornado. No, more properly, I know how he will beat me. Once you are in his sights, it's too late. The drums start up and the staffs start hitting the ground and he just increases the cadence more and more until the job is done. Before I knew what was happening we were blowing past Mike at the end of the 5th interval and I was totally toasted. We jogged back to the park where I did a 65 second 440, thinking I was done, but Toni made me do another mile straight uphill and a mile back down, then I was truly done. Great workout.

4x1 on TM, 11.8/12.1/12.5/12.8-10-12.8, still having to drop down to 10.0 for 2 tenths in the middle of the 12.8. Maybe the 5x1 on Saturday in the middle of the long run has something to do with that :) Everyone should do 6 speed workouts in a week sometimes. What could possibly go wrong? I think I'll double this afternoon.

And I did! 3 miles easy, let's see if it stimulates faster recovery.

10X10 hill sprints on the TM, 14.0 MPH, 7.5 to 11.5% grade

Were tougher than usual, took up to 1:15 to recover on the last ones

TM Progression run 9.1 to 11.9 .1 per minute with a 13.4 last minute. Tough workout today, had to slow down twice to 9 or 10 for a minute but got the last three minutes OK. Maybe I am just down a bit.

16+ on the bike (1:05 at a moderate to strong pace) really

Was feeling run down, needed to hit those 440s hard tomorrow

440 workout today, ran 1.25 to the gym for upper body then 1 to the track. First one was a 66! I backed off a little, got 70,71,72,left the track,75 (uphill), 83 (super uphill) 73 (downhill). I think I need to be a little faster on these. 68s would be killer.

New 10 hard record! 6:10 average pace. Maybe it was the new Kinvaras, I don't know. The new Garmin tracks the course .06 shorter than the old one, so it was really closer to 6:09 pace, but whatever. There was no tailwind on the last 2 miles like usual either. This should translate into some improvement in next week's half. I also wasn't fighting a cold or something any more. Whatever it was going to be, I killed it :)

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Tried the TM intervals today but after the first one pointed out the soreness I knew it just was not going to happen today. I did the second (12.1) anyway, and started the third (12.5) but 2 tenths in I bagged it and ran some decently fast stretchy miles outside, then did the upper body. I guess I can't have two record days in a row :)

But I can do an afternoon  workout, 25 mins on the bike, calling it 3 easy

10x10 hill sprints on the road again, finally! I just don't trust the treadmill, even with an 11.5% grade - I can't get the monster extensions like outdoors.

Excellent threshold run on the slightly downhill course, tied the record (5:48) splits were

5:10 (100 feet downhill), 5:51 (down and up), 5:51 (up and down) 6:11 (slightly up), 6:10 (up and a bit down)

 I am so doing St George this year. And I signed up for Provo City Half. Might as well turn the long runs into races :)

EZ 8 beside the disturbingly large moon. Slow as I could, 7:33 average page. Breathing 1 for 4, felt very good after being sore yesterday.

Tried to do 5x880, but the first one turned into a 440 because I am so rusty on speed at this distance and it took two to get the guts to feel the pain. So, 440 at 75, 880 at 2:30, 440 at 74, 880 at 2:33, 440 at 76, 880 at 2:29. I can just start to feel the right place for these, I hope to get 5x880 at 2:26. I have to if I am to beat the most annoying nephew in the universe on July 4th.

Timp trail test run this morning, easy on the flats on down, crushing the uphills. Knocked 2.5 minutes off the Dry Canyon ascent! That should be enough to win it this year.

Best mileage week ever, or second! Best three week period ever I think!

4x1 on the treadmill, 11.8-12.1-12.5-12.8 and 13.1

 Or rather I should say, attempted 4x1 because my legs were just not there. No soreness or anything, but it felt like I was missing a cylinder. Not wanting to quit, I just stepped it down to 10.2 for 3 .1 intervals in each of the last two miles, and ended with a .2 at the normal speed (started with a .3)

I'm going to do a lot of bike this week and get all pumped for the half.

And 8 on the bike this afternoon, calling it 3 easy

Zippy warmup run to Orem Rec Center, then ran some 880s. I wanted to be slightly faster than HM pace, but not too much. First one was 2:30. Oops. Thanks Carl. So I dropped back a bit and got 2:50, 2:45, and 2:53. Then I was bored so I ran a 32 220. Then I ran back to Runner's Corner but in the middle I got a 2:02 660. Not bad for having no goals for the day! Maybe a little intense for what is supposed to be an easy week though.