Dave's Addiction

Normal gym route

11 mile on and off road bike trip around Mapleton

Standard pre-race long strides

This race was crazy. My sister was going to bring me the bib, but she didn't show up until 2 minutes before the race. I thought I was going to have to run naked! I started off at the front, but it felt really slow, so I just took off. I was still ahead at the turn onto University, and to my utter surprise, I stayed in front all the way down the street! Mile 1 passed at 5:07 and I was still in front, but feeling really overheated.

The instant it went to the slightest uphill the pack I didn't know I was a part of slid slowly past me. My original strategy was to go out fast (Duh) and wait for Robert to pass me, then glom on to him no matter what and let him make a new PR for me. But he passed me right in the transition to uphill and I just couldn't dig any deeper. Mile 2 slowed down to 5:50, not too bad for uphill, but the real uphill was yet to come and it felt like I was in a tropical jungle. It took a lot of willpower to make it up that 9th east hill but I did it, and as I turned the corner to the finish I could see that the clock still said 17 something. Oh crap 17:42! It's so far and all uphill... I don't care, I can't let it show 18. I gave everything I had, which I was already doing, and it seemed like the 17:59 second just stretched out forever. I dinged my watch as I crossed, and it said 17:59.92. Ha!

Amazingly, Robert won the whole race. I guess I should have had more faith in myself and tried to stick with him. Of course I would probably be dead now but that's just a minor detail...

Standard gym route

5x800, a 500, and 300 uphill. 2:35 avg

Moderately easy with some nasty long hills thrown in
 

8 on the bike with a gnarly little canyon run in the middle

BYU to Provo Canyon and back with Steve T and Chris P, super slow pace, heart rate got down to 117 near the end (7:30 pace)

This is a really fun race, one of the best trail courses in Utah. The race was heavily attended and there were a lot of puddles on the road, so I got out front and really cranked it at the beginning. The fast guys stuck on my tail though and about 100 yards into the uphill 3 of them blew right by me, with two more as I came up to the long, long, long field. That grind seems to go forever. But then we are in the trees and it's much nicer. I didn't walk very much, but managed to keep it at about the same pace as last year. Once I hit the top if the hill before the big field, I didn't pass anybody or get passed by anybody behind (although it was close at one point) There was construction up at the top so we had to bail just slightly early, the beginning of the race was lengthened to compensate. Downhill monster was very happy and the first downhill mile was 5:41. I started to see #5 in the distance so I thought I might catch him, but unlike my nephew 2 years ago he was actually trying so even a 4:56 final mile was not enough to do the deed. Although I did get manage to cut his 30 second lead to 2 seconds at the end, if the course had been just 50 yards longer I would have had him! The winner (Taylor) did it in 31:47 or so, I went on a warmdown with him and the second place guy but it turned into a tempo run for me so I bailed :) Some guys just know how to run hills. 36:22, 6th overall.

Subtempo on the standard gym route

Threshold intervals, good ones - got 5:04 and 5:46 for the 2 miler (first one has downhill in it), 5:56 for the 1.25, and 5:51 for the .75

Short Mcdonald's run with a 4 block hill climb and a 4 block slope climb

Bike to Whiting and run wayyy up the mountain

EZ to gym and back

Awesome hill run from Salem to the top of Woodland Hills and back (1500 vertical) - I practiced the downhill stomp for 2 miles at around a 5 flat and 5:20 pace. Turns out an 11% grade is suboptimal for downhill running :)

EZ gym route, nothing heroic, trying to get calves ready for 10K on Friday

Attempt to do 4x1 on the TM, but calves need to heal for max bounciness on Friday

3.6 progressive to slightly faster than 10K pace, then 3 on the bike

Standard pre-race strides

My first mile is free thing is really getting out of hand. So I went into this race hoping I could beat Walter's time of 34:10, and given the 600+ feet of decline I was pretty confident since I can do about 37 on the flat. All I had to do was banzai it down to South Temple, then cruise quickly to 200 E and 400 S, then tough it out to the end. Or put 3 minutes in the bank under 6 minute pace. They slightly delayed the start of the race and by the time it went off I was getting dizzy from so much energy in the system. I tried my best to burn it off and get down to a more reasonable level, This resulted in a brief touch of a 3:42 pace, but it didn't feel fast at all. Bombing down the first hill was downright fun, and I was still in front until the Japanese passed me just before mile 1, which I completed in 4:49. Eeeep. There's no way that could be good, especially because there was flat bits in it. But I still felt great - the first mile seems to be leaking a good deal into the second these days. Mile 2 finished at 5:12, so 2 of the three minutes I needed in the bank were already there. Now it was time to grind on a flat bit without burning out, but with so much time in the bank I dropped it back a little. Just a little. The climb up to S Temple was no worries and I started the long cruise downtown - mile 3 was 5:42 so another 18 seconds chipped away. 4 was entirely in the cruise zone, but I think I slowed down a little too much - I really feel like I could have pushed a tiny bit more here. I got 5:38 for both that and mile 5, talk about being dialed in to a pace! Matt passed me in the middle of mile 4 and settled just slightly in front. I toyed with trying to glom on and pass him at the end, but he suddenly got focused and passed some kid out of my range. I could hear Mike come in in the 32s as i was coming up the street. I figured I had the three minutes I needed now with that one so as long as I stayed under 6 for the uphill mile I should be good. But the race was slightly long, and the math was slightly short, so even with a 5:57 mile 6 and a 5:51 .22 I still fell a teeny bit short. Still a really fun race though! 

Practice run for Jupiter peak, I parked at Aspen Grove and run up the Timp Trail. The goal was to get 3000 feet in 1:15, I got 3011! The trail was very technical, I could not go fast down it. The day was so gorgeous I am glad I did the mountains instead of a normal run!

Standard gym route

Sub threshold (HR149) run, getting ready for Jupiter Peak

Mild hill workout, some outside, 1.6 miles at 5% 8MPH on the TM

12 mile bike ride up and down canyon

Standard pre race strides with a tempo test on the last hill