Dave's Addiction

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.

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.

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

10 mile bike, actually

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

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.