Dave's Addiction

Long way to the gym, then long way home. Too bloody hot to live. 

Speed Grab Bag

I accidentally left my car at work so I figured I would interval run and retrieve it. But it's not far enough so I started at the track. Once there (1 mile easy) I started intervals of various lengths with 3-4 minute jogging rests. The first 800 was on the track, the rest were on the road. Goal pace was 5 flat. I got

.5 at 4:52 pace

.5 at 4:58

.5 at 5 flat (finally nailed it)

.28 at 4:51

.36 at 5:13

.27 at 4:57

.23 at 5:05

.37 at 4:52

Traditional pre-race pickups, .2 on the flat at 4:20, .2 on the treadmill at 4:16, .12 uphill at 5 flat

I am so stupid. I thought it started at 7:30 so when I got turned away from the parking areas by the cop I was surprised. At 6:57 my sister called me an told me she was headed to the starting line with my bib and BY THE WAY IT STARTS IN 3 MINUTES. AUUUUGGHH! I ran the 3/4 mile to the line but it was too late - the huge crowd was shuffling through the gates. So the only thing I could do was wait around until 800 North was clear and then take off, hoping I could pass everybody on University. But it was tough - I was weaving and sudden stopping all over the place. Still got a 5:12 first mile, feeling a little tired but not too bad. Then everything got totally jammed up and I actually had to slow down for a time. Urk. Well it doesn't matter the @#$ nephew is going to smoke me even at my best anyway but I still have to try to break 18. The hill on 900 East was murder like usual but the crowd was starting to thin out since I had passed most of them (5000 runners) and I made it through the arch with a supreme burst of speed right at 17:59. Whew!

Then I found out that the Nephew of Darkness ran a 17:46.

 SaasaFRassWIggaNooga Riccken Raccken Frassa Rassen Ricca Frasser FudgeFudgeFudge Candycane Gumdropit crap.

I ran an extra 13 seconds on the distance alone, and probably lost 10 or so in the crowds. I know I missed another photo finish for sure.  But one cool thing - my Dad, whose mile time I am still trying to beat (4:27 high school) got in the race and actually ran in some places, finishing in 50 minutes. And I still got masters. I think. Better check the results. No, I'll just claim it :) OK I checked and there's a weird glitch with a 67 year old coming in at 15:50 who normally runs a 5K in 32, so I am adjusting my place accordingly.

Splits were 5:12,5:54(people),6:11(hill),5:25(bombing the finish)

Top of calves (or bottom of back of knees, not sure) oddly sore so I took it nice and 8 EZ to the gym.

Excellent run with Toni this morning up Hobble Creek, wouldn't have gone that magic 9th mile without him, felt like we were being pulled uphill. I did 4 fast from 12 to 16, got 5:45s (including a 5:51 on the mile that includes that nasty hill of the Hobble Creek Half) then at mile 17.5 I got a 67.5 quarter. Great way to finish the week.