Dave's Addiction

2 - gym - upper body - 4

Nice route through Spanish Fork and back but it had a 1.5 mile stretch into a 25 MPH canyon wind and three nasty rollers at the end. Felt perfect, almost broke 1:30 for the half.

Nice run around the neighborhood + upper body

TM vo2max workout:

1 at 11.8

1 at 12.1

1 at 12.5
.72 at 12.8

.28 at 14.0

Heart rate dropped to 89 after the first one! Not too difficult today.

Standard gym route

I didn't want another EZ run today, but I need to save energy for the brutal Saturday workout so I compromised - 4 sets of 1 easy, .5 tempo plus (5:45 or so)

9 bike

Gnarly workout around the Hobble Creek Half starting line (well up to it anyway, started at mile 3 of the race and went

Up

8:17,7:43,8:04

Down

5:17

Up

8:10

Down

5:33, 5:31

Up

8:06, 7:58

Down

5:43, 5:38, 5:42

Somehow I slipped down a tenth of amile during the run, probably because I ran the tangents going down but not up so

Up .1 (:54)

There were all kinds of people from the club and the local town doing downhills, not sure how they got up :)

Nice recovery run plus upper body

Tempo run on the flat course, no push (don't want to screw up the race!) Average pace 6:02

Standard easy gym route

10 bike, really

Standard pre-race strides,.2 on the flat, .25 on the treadmill at 14 MPH, quick hill sprint

Could this be my best race ever? I don't know - I've had so many this year. And Nebo will be incredible. Walter you better go down there because I am going to smoke your course record.

Anyway, I started off in the traditional fashion, well in front of the race, but it was taking longer than usual for the leaders to catch up. In fact the first guys didn't get me until about .75 in, and most passed around the one mile mark. This year it wasn't onesies and twosies like usual, but a whole pack of intimidating racers screaming down the mountain looking for all the world like the usual pack at the olympic mile race. I knew then it would be a strong year, and I was just hoping that a masters guy did not sneak in there. The first milepost flew by at 4:52 and my watch dinged at 4:58 - a new record! I was feeling a tiny bit overextended by that point so I brought it back to half pace plus and hoped for the best.

The beautifulday made the miles pass quickly, splits on the other upper miles were 5:26, 5:32, 5:31, 5:38, 5:38 so it looked like I had found a good pace that I could maintain. I hit the dreaded flats by the golf course and still managed to squeeze under 6 at 5:56! By now nobody was passing me and I was passing nobody - it was just a race with my endurance which seemed to be holding out well. 5:35 on the golf course downhill, then into the more flat stuff with 5:58, 5:51, 5:56, and 5:58. By this point I could not argue with my eyes - Trevor wascoming back to me! I passed him in mile 12 and ran a 5:55 to the end of the race. 10th overall, another masters win, and a huge PR! What an awesome day. I think doing all the construction has really helped my endurance a lot.

I am taking it easy until the overtraining indicators move back from yellow to green. I could go for some high altitude work.

10 mile ride around the town, really

I figured I might attempt a speed workout just to see what would happen. But the workmen who have the muscles all taken apart for maintenance complained loudly, so I did some elliptical followed by two miles of TM at various speeds, including super fast. The neurons were on speaking terms by the end but I will continue the rest week to gain maximum advantage.

I didn't take my watch this morning because I thought the run was going to suck somewhat, but apparently the rebuilding is complete because I had the best water tower canyon run ever. At least I think so, hard to say without the watch. I almost never needed to stop and walk! And coming down was scary fast. Definitely time for some high altitude work on Saturday. Hope the weather holds out!

Standard gym route with upper body thrown in, was very zen-like this morning. I barely remember it.

There was no way I was going to run in that rain, but when it cleared up later there was no way I was going to miss it. Perfect high altitude workout - I drove to 7000 feet on the Squaw Peak Road out of HC, then ran to the top and the other top, then ran back. There was nobody up there except a bunch of giant birds and a couple of bow hunters. Almost chilly, but not quite.

Reverse gym run, last 1.2 with a gallon of milk and 82 cents in change.

So THAT's the workout Scott does on the treadmill? Pah. I run 12.8 MPH for a mile in my fourth VO2max mile. I can crush that workout. I'll probably have to up the speed on the last four intervals. This will be no trouble.

9.5 - 5 minutes. Starts off a little hard as usual but I am in the groove by minute three. Almost 10 percent done already with zero effort.

10 - 5 minutes. No trouble, breathing 3 in 3 out, but let's go a little faster on the breathing as we get into the intervals.

12 - 1 minute. Really? I barely feel this, A little bump by the end.

10 - 1 minute.I feel recovered by 35 seconds. I wonder though, usually I walk fast between intervals but I still feel pretty good.

12 - 2 minutes. OK, this one I feel decently. But it's still nowhere near the 5 I usually do so I'll be OK.

10 - 2 minutes. Hey it's taking a lot longer to recover and I don't really get down to Oh crap it's time for the 3

12 - 3 minutes. Dang this one feels like the last three minutes of the mile, not the first three. Geez I am actually having to push now.

10 - 1 minute. Aggg! I am not recovering at all. I need to drop it back.

6 - 1 minute. OK this is too slow, recovery is instant.

8 - 1 minute. Still slow, but now the real work starts.

12 - 4 minutes. Eegad. full-on nastiness. Nothing over the top though. But I have to walk for a second.

3.5, 6, 8 - 4 minutes. OK now for the real one. Boy do my legs feel heavy.

12 - 5 minutes. Yow! This sucks. Worse than the 12.5 mile I usually do. The seconds crawl by. Did you know that half way through this you still have 150 seconds to go? Tick.    Tock.   Tick.

6 - 4 minutes. I certainly don't need 5 minutes at this speed, but the legs are very heavy. Sweat is starting to run down the face of the TM and pool at the bottom. I want to stop but I know if I can do just one more interval I will be happy at Nebo in 10 days.

12 - 4 minutes. OK this is crazy. The stupid TV is stuck on China news and I am so sick of watching that six year old playing in the street get run over by the SUV and survive that I think I'll just stand still and launch myself backwards into the ellipticals and end it all.

6 - 3 minutes. I have 19 minutes of VO2max at this point. Really? That's ALL? Well I really need to get 20 because that's one more than 19.

14 - 1 minute. End with a bang!

I am listing to the right as I stagger out of the gym. These guys are nuts. Or at least 8 percent more fit than me. Great workout :P

Ow. I better take it easy today. 6 around the neighborhood + upper bodyat gym.

OW! I can't get faster than 8 minute miles today. That Tuesday workout went DEEP.

Some residual core pain remains, but it is going away. I feel like my muscles are made of  molten titanium. By tomorrow it should be solidified. That Tueday thing may have done something really good. Standard pre-race strides.

Rode 6.5 down HCH in the evening so I would have time to tile

I started out way in front of this one, surprise surprise. But to my surprise I was still in front until halfway up the switchbacks, and then Jason went the wrong way so I was in front again. And at the one mile mark, still in front! Then we turned up the mother hill. I slowed to a walk and Jason and another guy passed me. Then to my shock Amber passed me like she wasn't even on the hill! I think she has been doing hill training. I cut 20 seconds off the ascent time from last year, but it still wasn't enough to make up for my slower start and downhill running so no PR. But Amber went on to pass Jasonand win the whole race! Good day for her. I passed the other guy and was gaining on Amber/Jason all the way down but could not seal the deal. But finally, just like Charlie Brown, I got a rock. Woohoo!