Dave's Addiction

Timp Trail Half

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Location:

Mapleton,UT,USA

Member Since:

Aug 22, 2012

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

1:08:17 Drop 13 Half 2015

2:41:14 St George Marathon 2012

17:28 5k Rex Lee 2015 (but sub 16 inside some of my halves, downhill doesn't count)

Short-Term Running Goals:

2013 Races

2014 Races

2015 Races!

1/3 Snowman Half - 1:23:14 1st

Total Domination

3/7 Rex Lee Cancer 5k - 16:53 7th (5k PR)

Masters Domination

3/21 Running of the Leopards - 16:48 13th

AG Domination

4/11 Timp Shadow - 21:28 5th (1k PR)

Masters Domination

4/18 Salt Lake Half Marathon - 1:20:56 18th

AG Domination

5/2 Provo City Half Marathon - 1:16:12 4th

Masters Domination

5/9 - Dino Half - 1:15:20 1st (CR)

Course Domination

5/30 Timp Trail Half - 1:50 1st

Total Domination

6/6 Art City 5K - 17:20 13th

AG Domination

6/13 Drop 13 - 1:08:17 (PR) (CR)

Course Domination

Long-Term Running Goals:

17:00 5k

1:08 downhill half [done]

34:30 10k

Never get old

Personal:

Married, three kids, have a problem with going out too fast in races but it's too fun to quit

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
29.206.008.032.9546.18
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.630.000.000.005.63

Calves still pretty sore after Saturday, so going Krong easy (7:55 avg). Felt much better at the end.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.570.001.501.5010.57

Sasha was kind enough to show me his course this morning and have a go at diagnosing my weak points. We left his house and ran 5.2 or so up Provo canyon, super slow (8s). Then he told me to take off back down at a speed I could hold for 3 miles, like half marathon race pace. So I did. But having him there triggered a full-on case of the out too fasts and I did the first mile in a holy smokes 5:06. Felt pretty good at the end of it too. But after the middle of the second mile, the wheels started to come off. It's not very downhill  (65,69,60 feet down) but even so I got 5:31 and 5:32 - that third mile was bloody murder. I started it at 102% and finished it at 105% and when Sasha called for a kick I wondered to myself if he meant "the bucket". Also I thought I was going to take a dump right there on the trail and let's hear it for UCCU for leaving a door open so I could get to business before, well, things got worse. 2 easy miles back and I felt like a million bucks on the way home. Except the intestines are still complaining a bit. I know I got a few seconds faster on my 5k today!

Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Ran to the gym the long way, upper body, then more running up to the canyon trying to keep it EZ. But then I noticed that I was going to be late to drive the kid to the piano lesson so I picked it up to 6:10 but it was downhill and downwind so still super easy. It was like swimming in a clear cool stream for 55 minutes, but that's Utah in the summer for you! Then I ran another .14 after dropoff to make it an honest 8.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

I wanted to do another 8 today but I fell under the "four sore no more" rule which cancels all workouts until soreness goes away after four days in a row of muscle soreness. So I did some aerobic bike this morning (30 min) and the soreness was gone by the evening, so I ran another 1 with my wife riding a bike.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.453.95

Standard pre-race day 5K with 3 strides, 1 on the flat, 1 on the TM and 1 uphill at the end.

Plus another 1 in PM, feeling a bit peaky

Comments(4)
Race: Timp Trail Half (13.53 Miles) 01:47:08, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.006.531.0013.53

I was going for a big W and a course record, but the rain had just stopped before I arrived and things were looking grim. But none of the people who beat me last year were there, and I was feeling at the top, so all there was to do was to run it!

Mile 1 - with a 220 foot gain in the first half mile we don't start this race fast :) I was tiptoeing lightly up the road but rapidly left everyone in the dust. However a few hardy souls started feeling the pace and knocking on the door in mile 2. 7:19, 1 second faster than last year, road in good shape. Could be good!

Mile 2 is flat until the little 80 foot bump up to the meadow, you go easy to recover from the climb. I got 7:05, 7 seconds faster. There are four of us duking it out now and nobody else is even close. Looks like a 4 man race! (no peeking at the top)

Mile 3 has the fairly docile 440 foot climb to the upper road. I walked it a few times just to conserve, probably should not have done that since I practiced not walking two weeks ago. I got passed by 3 and 4, 1 passed me on the lower road at mile 2. 9:39, 22 seconds slower. Finding a bit of mud but nothing big yet.

Mile 4 has the last 40 feet of the climb and then you are on the upper road. Auuggghh!! Mud!! Nooooooo! Looks like CR is out of the question but let's see. The two guys 150 meters in front of mee had never run the course before and did not know that the grass on the side of the road, while unpleasantly wet, did not hide any rocks or holes so while they were slogging it out I was a little less sloggy. 7:17, 20 seconds slower, easy 40 second mud penalty.

I moved back into second with first in easy reach at mile 5, none of these guys knew about the mud secrets and it was costing them. But they figured it out as I passed and they fell into line behind, even with the sheer drop off the left side of the slippery grass it was still better than the sucking swamp of doom in the middle of the road. Still, my 6:38 was 11 seconds slower than last year - wet feet are still heavy.

At mile 5.5 the mud mostly ends and there is a fast 1 mile descent to the low point of the mid-course at the gun range. I had to stop and tie my shoe, which dropped me back to 3rd. Mile 6 was 5:50, 5 seconds slower.

Miles 7 8 and 9 wind gradually up the front side of Timp and then steeply up Dry Canyon. I walked once more, falling to fourth, but then I found my uphill mojo and was able to run. Splits were 7:43, 10:30, and 15:02, 19 faster, 14 slower, and 1:01 faster (!) than last year. I am definitely in better shape :) But rhose guys were getting further ahead, I never saw them again no matter how crazy I got.

During mile 10 it started to hail. Seriously? Well I guess there isn't much left to the race. Unfortunately the Mario Kart tracks filled quickly with running rocks and water, making things interesting to say the least. Mario Kart mile splits were 7:14, 6:27, and 6:38, 18 faster, 15 slower, and 11 faster than last year. Very surprising given last year's flawless conditions.

Mile 13 and the last half were the ugliest of all. The hail had turned to rain, filling my glasses with water and making it nearly impossible to see the trail. To top it off we get a half mile of the mud road again before the final descent into Timp Park, that was nuts doing it half blind. I had to stop and wipe my glasses out several times so I wouldn't fall over the 40 foot cliffs on the first part of the descent. Once I made it to the main road I burned it in down to a 4:28 pace on the mud-free road and the grass at the end. Splits were 7:02 and 2:46 (47 slower, 2 faster, all weather related). The last half mile was a 5:19 pace.

So I didn't beat my old record, although I felt like weather adjusted I did. But I did win masters! And in operation domination, all I need is the age group award. So there. I ate a bowl of chili and bailed before I got too chilly.

Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
29.206.008.032.9546.18
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