Dave's Addiction

Still a little sore in the calves, going Krong easy except for the middle 2 got a bit fast. Felt like lying on the massage table with gentle whacks on the muscles for 46 minutes

OK, so I tried the downhill threshold workout today. I did it on the Hobbler Half course, just to start getting a good benchmark. Last year I got 1:16:45 for 1100 down vs this year's Provo 1:15:19 with 870 down, so I figure I have about 7 seconds per mile fitness gain over those 10 months. I haven't recovered completely from the Provo, but no muscle soreness today - knock about 8 per mile off. There's nobody racing with me, so knock another 6 or so off. Last year's first three miles were 5:19,35,42 with an average pace of 5:51 so if I can hold an average pace of 5:26 with as little variance as possible then it's good. The 3 miles in question is mostly down with a few tenths of nasty up scattered randomly throughout, one in each mile.

The first mile I immediately dropped to a 4:35, which I usually do in the first 2 tenths of a race, and ended with a 5:21. The next two were 5:34 and 5:37 but the third wasn't quite as bad as I thought it would be - I almost counted it as threshold instead of VO2 max. Really it was just the end that was somewhat difficult. I think there might be something to Sasha's mental block thing. I almost tried another two mile down after the run back to the car, but it was too late and I wanted to start slow. Next time I will step up the intensity for miles 2 and 3 and try to make them level with mile 1.

Actually, a descent review shows that mile 1 drops 130, but miles 2 and 3 drop 70, so that was a pretty good job of keeping the intensity level. I'll still try to step it up a bit, but I think I only need 4 seconds or so on the second two to get a flat output.

The Brandon Dase Memorial Treadmill Progression run has been completed, 9.1 to 11.9 with a 14.0 kicker. Sorry but I had to drop down to 10.0 for 2 minutes, so I extended the end by 30 seconds :)

10x10. Legs were kind of dead the first 4 miles, then I did the hill sprinst, then they were less dead. They feel positively zippy now. I think I will do the Powerhouse on Saturday.

35 minutes on bike, really, decided to bag threshold workout and pound it tomorrow

Powerhouse, yeah!

 OK not the full powerhouse because  I had to be back in time for the baptism but I drove to the base of the mountain and did it from there. Stage 1 is 3.6 miles up the canyon for a gain of 1970 feet (13:49, 12:16, 16:42, 9:42). The only goal - don't stop running, except for 100 meters of really steep part. Did it! Then go easy until mile 4 and go hard for 1, easy for 1 four times (5:12 (392 down), 6:49, 5:06 (309 down), 7:03, 5:31 (92 down), 7:07, 5:38 (109 down)) then MP for the rest (6:32, 6:19, 5:26 for .4)

The top never disappoints and today was no exception, as the rising sun was a ball lying on the ground right in front of my feet. Made it hard to see though :) I feel pretty zippy now so I am thinking I am ready to rock the Timp Trail Half next week.