Dave's Addiction

Art City Days 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
26.804.000.009.4040.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.600.000.004.005.60

Wow was it ever hard to get back on the wagon after last week. But I have a 5K coming up this Saturday so there was no choice but to bite the bullet. It was interval time. So I did

1 mile at 11.8

1 mile at 12.1

.5 at 12.8

.35 at 13.0

.35 at 13.0

.25 at 13.5

.25 at 13.8

.25 at 14.0

 

Ow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.400.000.001.606.00

What can we do after two speed days in a row? Why another speed day of course! This was two laps around the nasty uphill part of the Art City Days 5k, with high effort on the uphill side. Still trying to cough up a part of a lung, but almost totally clear.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

OK time to take it easy and consolidate the three speed workouts.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

10 mile bike, actually

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.400.000.000.603.00

Standard pre-race three strides, .25 on the flat, .25 at 14 on the treadmill, .1 on the hill

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Race: Art City Days 5k (3.1 Miles) 00:18:02, Place overall: 14, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.000.003.2015.20

5k in the morning, ran 1 mile to and from the race. I kept up with the lead group until 1/3 of amile from the end of the upwind straight part, then I died andfell back to a 6:20 pace. Up the hill was superdeath but I felt pretty good after it so I kept it under 5:45 to the finish. Not nearly as good as last year but I was still coughing up a lung.

In the afternoon I parked at Vivian Park and ran up the great western trail until I found Curtis who was almost completely nuked at the end of the Squak Peak 50. I paced him to the end, what an excellent finish! He also was slower thn  he wanted to be but not doing too bad all things considered. That was a bloody hot run too.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
26.804.000.009.4040.20
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