Dave's Addiction

Drop 13

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15% off for Fast Running Blog members at St. George Running Center!

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
19.000.5011.506.5037.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.500.000.006.00

EZ gym route with a mild hill

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.004.005.00

I got my HR to 167! Now I know why I can run 4:40 miles on the TM - it isn't just because it's a treadmill, it's because my heart beats 10 faster than on the road. The effort curve feels completely different as well - I wish I had used a heart rate monitor sooner on the TM. If I could take that performance on the road I could get 16 flats in the 5k I bet.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

EZ gym run, HR to 151 in the middle and at the end

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

10 bike up and down Hobble Creek Canyon in light rain

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.503.00

Standard pre-race strides

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Race: Drop 13 (13.1 Miles) 01:08:17, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.0011.502.0013.50

6 records in one race! Unfortunately one of them is worst damage to big toe, I might be taking some days off. 

This was my first try with the marshmallow downhill shoes, it seemed to be quite effective. I have no calf or quad pain at all and my feet feel pretty good. And I stomped on those feet for an hour, make no mistake. The race went off at 6 am sharp, except for the people they let go half an hour early because they wanted more time. My pre race warmup consisted of a dash from the portapotties to the starting line about a quarter of a mile away, I got down in the low 4s just on that so I started thinking about state records. Nobody fast at the start, so things looked good for first, but I was more looking forward to stomping down the hill. In the middle of mile 1 I looked down at my watch and say a 3:52 and a 3:48. Holy smokes! It did feel a little fast but not that fast. Still I backed off a little but ended up at a record 4:37 for mile 1! I passed the first mile marker at 4:27, which has very special significance for me, since that was my father's mile PR.

A little further down the road I encountered the upper flats, but managed to maintain a sub 6 pace on even the flattest part. Splits were 5:08, 5:38, 5:24, 5:36, and 5:16 for 2-6. Then the course drops quickly and pace increases, I got 4:53, 5:00, 5:22, and 5:05 for 7-10. I waswondering when things wouldflatten out, but they never really did. 11 wasstill in the canyon, 12 and 13 were canyon-bike path transition and while there were occasional flat spots it was mostly gently downhill. I got 5:20, 5:29 and 5:39. Once I figured out that I was going to PR big time I started to push a little more, but there wasn't much left to give so it didn't make a big difference. Crossing with a 1:08:17 was way fun but my big toes had been hurting since mile 6 andI was worried. I walked the half mile to my car, drove it back to the finish line, and took off shoes andsocks. The right toe was fine but the left toe was badly bruised under the nail and a ltle out in front. It doesn't look good. But it was worth all the records!

- 4:37 mile PR

- 1:08:17 HM PR

- Course Record

- Biggest gap on second place (6:43)

- Nastiest toe

- Most records in 1 race (5) :)

 

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.5011.506.5037.50
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