Dave's Addiction

EZ pace starting to degenerate from pure Krong to something a bit faster (7:17 today) but it still feels like I'm in the blue zone. Just ran around the town, will do gym later

Fun speed workout with the Lehi crew. It really is easier with the group. We warmed up 4 (seemed a little long) then farted around the track for a bit and got to work. Scott and Mike were out front setting what seemed like a deceptively easy pace, I can tell I need to go out slower on my 800s. I was feeling it by the end of each one though, but not as much as usual. I was shocked how easy it was to get through a 2:30 and a 2:28, but by interval 3 (2:30) the shorter than normal rests were catching up with me and I had to take a break for 4. Then I slammed a 2:23 with Scott for 5, possibly the fastest 800 I have done (well maybe not but it's pretty close). I was running out of time and wanted to do a 440 at the end so I did a 69 and took off to grab the fridge for the rental. I felt like I should have done one more at the end, so I didn't overdo it for the Hobbler Half on Saturday. Great workout, I need to do speed with other people more.

Now I have a new theory as to how you can win races. In training, you have to run really fast. Then don't stop for very long Then don't quit after just a few times. 

I couldn't bear the thought of three days without speed, so I ran to Whiting canyon EZ and did 10x10 hill sprints. Then I decided to simulate downhill race pace, which at Whiting is a bit faster than the Hobbler. I ended up with a 5:01 pace for 1.25 miles, felt pretty relaxed. Then I did EZ back home, which turned out to be a bunch of 6:30s (was 7:50s on the way up, nothing wakes the legs up like 10x10)

8 EZ past the candlemaker's mansion, down into the flats of eternal wind, then blown home along the highway.

Traditional pre-race pickups, .2 on the flat, .2 @ 14 on the TM, 5 flat on a 50 foot hill

I held it back!

I ran to the busses (about a mile) then did another mile in various warmups before the race. Too much - already sweating.

When the race started, Matt reminded me to hold back. And Iwas ready, even though it was really easy. My first two miles were according to plan (5:42, 5:38) and then I let it go (5:30, 5:42, 5:34) but then it started getting hot and thirsty so I stopped for a few sips of gatorade (5:53). I got back on the horse (5:44) but it was really getting miserable (5:59) and even with the slow start I was still feeling it a lot (5:51,5:49). I stopped for another drink (6:06) but once I hit that uphill and a last drink I felt like I weighed 200 pounds (6:06, 6:33). The finish finally came and I burned the last grass bit (4:58) but to my disappointment the clock had already gone to 1:16. But I still got a 28 second PR with the heat so maybe it wasn't so bad. I almost caught Mike Nelson in 4th place too! Right after I got in Mike, Matt and Justin did a cooldown run. I showed them a 3.5 mile course, but cooldown my eye - they were running 7:15 by the end and I got too dehydrated. Took me 10 minutes to run back to my house and three hours to get back to equilibrium, but got my second longest week ever!

Just about ready to head to Cheyenne tonight, in Nauvoo this week. Brutal workouts coming!