Dave's Addiction

Art City 5K

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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
34.510.002.784.3541.64
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.530.008.53

Fun EZ run in the Mapleton flats with the wife on a bike, started Krong easy at 7:45 and gradually sped up to 7:15, keeping breathing insignificant. Wife got bored at the end and rode ahead, I decided to let it unwind and see how fast I could go without getting lactic. I got under 6 easily, passed through 5:20 and still wasn't feeling it much. I had to get to 4:36 before I actually started to feel significant accumulation. This EZ stuff is psycho. I had no idea it could do that.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.600.002.250.7510.60

These Sasha runs are habit forming! We took Benjamin this morning, and went extra slow for the 5 up the canyon. The goal today was to do negative splits on the tempo run, starting at 5:30. I was excited to see what the new and improved body could do, and was not disappointed! The first mile at 5:30 did not feel like 5:30 at all, in fact it felt like we were starting at 6:20. By the end of it I was still in the green, mostly. The second mile accelerated to 5:23, that was enough to put me into the yellow but I was really shocked to come on its end so suddenly. Ben was having some trouble and I wanted to get to the red and maybe black zone so I immediately accelerated past them to 880 pace and held it for most of the quarter, like 4:58 or something. Then I started getting the lung bands, but not the tiredness in the legs! I kept hoping I could maintain this speed to the end as I was now solidly in the red. Sasha came up and passed me and I accelerated again to match him but that put me in the black and he ended up coming in 1 second before me. I got 5:11 for the last mile. That's a pretty cool trick considering that 2 weeks ago I was slower and in much more distress for more of the run. I can hardly wait for Saturday's 5k!

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Knees were whining a little bit about the huge volume over the last 10 days so I switched up the 1 hour EZ to moderate bike, knees thanked me.Calling it 6

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.810.000.000.007.81

Nice 8EZ around the Springville library and Mapleton park. Can't barely wait until Saturday

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.600.000.000.503.10

Standard pre-race EZ 5k with three strides, one on the flat, one at 14 on the treadmill, last one up a hill. Tomorrow will be very interesting.

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Race: Art City 5K (3.107 Miles) 00:17:37, Place overall: 8, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.003.105.60

Showed up to the race, saw the Moodys and Carl so I knew it would be a tough race but if I could just get within a minute of Steve Sumsion it would be a good day. Lots of SRC jerseys! Everything went according to plan, but I never got the afterburners lit after the big hill. The lead group provided a perfect wind shield on the uphill leg and seemed to run at just the right speed, almost too fast to keep up with. But they finished the first mile in 5:35 instead of 5:31 like last year - must have been more wind. I got to the bottom of the hill still in the orange and passed the fence at 8:10 pace, 1 minute faster than last year. When I got to the top I was pretty nuked but still within 100 meters of the group and able to accelerate within 20 seconds. But I never got the mojo I have been feeling the last few weeks - I was stuck in the 5:40 to 5:55 level and unable to clear the lactic.They pulled away slowly and I was passed by 1 additional person.

Wait a minute. I just looked more carefully at the track and I spent a lot of time in the 5:30s on the way down. It wasn't the 5:19 I was hoping for, but it looks like this race got blown away by the wind up the first leg. The lead group dropped to 6 flat for about a half mile whereas last year they were at 5:45 at that point. In fact my splits were 5:34, 6:10 with the big hill, and 5:36. I am really annoyed that I didn't get 17 flat, but pretty stoked about my recovery on the second half of the race. Also the GPS was reading a bit slow and short today so those splits are actually a bit faster. I got within 1:17 of SS (2 seconds closer) and I beat last years time by 3 seconds. Bleah. I should have done much better. Maybe I should not have run to the race.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
34.510.002.784.3541.64
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