Dave's Addiction

Ragnar

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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
25.166.0016.002.5049.66
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.300.000.000.000.30

Started an easy run to the gym, sore legs said hold off a bit so I did. Hopefully I feel good enough to run with Sasha tomorrow, I am thinking yes.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.480.002.001.0010.48

Nice speed workout with Sasha this morning, we ran 5 up Provo Canyon slow. This fixed the leftover calf fatigue from AF. Then we ran down 3 miles at 5:30 except the last 500 meters at max, trying for a 73 quarter. I got a green mile and a yellow mile, followed by an orange 1100, a red 300 and a black 200, and we are talking 105% here. I haven't run that intensely in 6 years. It felt like an asthma attack at the end because I was trying to breathe so fast (but it wasn't). Times were 5:29, 5:28, and 5:15 with the last 800 in 2:28.5 and the last quarter in 71, even splits on the 110s. Sasha was pleased and so was I. Now I have to heal my calves up the rest of the way for Ragnar. It's going to be awesome.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.010.000.000.008.01

EZ8 to the Gym and the Canyon

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.370.000.000.008.37

EZ8 down to 1600S and past parents old house

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Race: Ragnar (198 Miles) 22:37:00, Place overall: 6, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.006.0014.001.5022.50

Ragnar legs 1, 13 and 25 with some running around before each leg  to get ready. The course watchers were a lot more tense about things this year, looks like somebody told them to tighten things up or else. Lovely. Anyway, the first leg started out with a smart uphill and then a trail flat/downhill, then through the canyon and town to the first exchange. I got out in front of the other six teams who had our 2:30 start by about mile 3, and widened my lead to 200 yards or so by mile 6. I somehow misread an arrow half a mile out from the exchange and turned left early, going off course. To make things worse, the Gatorade I was drinking combined with my first afternoon run in a while to turn my insides to greased rocket tubes, so I was having to hold my butt cheeks together with a truly Herculean effort, making odd Herculean noises as I went. I finally found the course again after adding .4 to it and ran from the exchange to the portapotties, where freedom promptly rang. Loudly.  Ooog. I had to visit portapotties in five additional exchanges before I started seeing tomatoes from lunch and things finally started to settle down.

Leg 13 was a leg I had wanted to run for a while, the one that descends Snow Basin to the gas station. It started off well marked with reflective arrows placed with loving care every 20 or so feet into the well manicured lawn of the lower ski slops, but quickly changed to arrows hidden like valuable Easter eggs in the tufts of grass. I was quite resolved to not get lost again though, so a bit of tiptoeing through the tulips andI found my way back to the trail and on to the road, where I Monster Mashed down the 8 miles of rolling hills and finished with a tremendous sprint that was straight from the heart. What fun!

The Nazis had decreed that if they saw our 27 foot sleeping arrangements anywhere on course we would be DQed, so I ended up sleeping in the car with Toni and Spencer. I suppose sleeping is a strong word, we each caught about eight winks or so. I finally saw dawn begin to brighten the east and waited until 5:30 when I could start to stir. Unbelieveably I still had enough in me to generate a sizable morning offering to the Honey Bucket, making what must be a record seventh successful portapotty exchange. I forgot to hydrate before my final flat 5 mile tempo run but it did not matter, I was spent and barely managed to squeeze out a 6:30. But nothing else thankfully.

We met up with SRC at the finish and it was a drama to the end as to who would come in first, but they beat us by two minutes or so. Plus the 90 minutes they started after us. Now I shall sleep.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
25.166.0016.002.5049.66
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