Dave's Addiction

Provo Freedom Run

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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
42.840.004.006.9153.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.220.000.000.008.22

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

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.003.007.25

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

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.000.000.525.12

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

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Race: Provo Freedom Run (3.14 Miles) 00:17:59, Place overall: 18, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.860.000.003.147.00

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)

Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.160.000.000.008.16

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

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.750.004.000.2518.00

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.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
42.840.004.006.9153.75
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