Dave's Addiction

Week starting Aug 04, 2013

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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
41.654.0010.674.5560.87
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.370.008.37

EZ run except I did HM+ on the Hobble Creek course uphill portion and a nice stride down 1600 . First time I have been at 100% since Timp, that was brutal. Felt great.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.004.008.00

Now here's a workout I haven't done in forever. I had to get a baseline for my secret weapon on Thursday, so I ran the old 4x1 on the Maple Street square. Got the record, 5:39 average (5:32,5:40,5:57 uphill, 5:27 downhill) 3 minute rests. Now I know why I am not breaking 17:30 on the 5k but at least I am getting so very tiny gains down at that distance. At least for now :} 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.258.25

8 EZ around the town, then 5 quick hill sprints. First two felt kind of sluggish.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.630.004.300.308.23

Nasty little tempo workout, caught some brutal wind in the fourth mile. Splits were 5:48, 6:07, 6:05, 6:27, 5:58

Terrible sleep last night so not surprised at the mediocre performance.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.020.000.000.008.02

Secret weapon test, day 1

I tried to run easy on my standard 8 mile course that intersects the gym. The weapon's neural feedback is extremely funky, but I found that when I just forgot about running things would work well. Usually I would look down and see a 6 where I would ordinarily see a 7, and a 7 for an 8. I also had enough energy left at the end to do a 5:42 up the short hill without too much effort. Course time as 3:05 faster, for a gain of about 22 seconds per mile. But I might have just been excited to try it. The real test will be next Tuesday's speed workout :)

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.004.006.000.0020.00

Everyone on that run this morning is crazy. Just so you know.

Secret weapon test stage 2 - long run

Met up with a huge group, Toni, Brandon, Matt, Mike (we need a Luke and a John I think), Spencer and 5 or so others - mostly shirtless and getting well deserved catcalls all the way up the trail. The goal was 10 up, then a tempo of whatever you want down. Mile 9 was once again oddly magical, running at a 7:15-7:30 pace up South Fork and barely breathing. Not sure if it was the secret weapon, my good attitude, or some odd uphill mile 9 magic. Really nice weather, great running team, could have gone til sunset.

But it was not to be, for the Provo River Half had started while we were getting ready to turn around and here came Sasha! And it was on for Matt, Mike, and myself. We tried to catch Dave Holt but he was uncatchable at tempo pace, even when I pushed it a teeny bit faster (5:21 mile). Sasha eventually caught up to us and I was worried about pushing it to stay with everyone so I let them go a little bit, almost catching them again at Vivian Park. He was looking really strong too. I hope he passed but I doubt it :) Got 17:28 for the 5K. I figured I would go 5 at tempo because I was feeling pretty good, even with the cold that has been trying to attack me for 2 days now. So I got 5:32, 5:43, 5:39, 6:31, 6:01 and then I slacked off. Or tried to. I couldn't slow down! The weapon wouldn't let me. So I got 6:13, 6:08, 6:29, 6:48 (including the gas station hill, check that out) and 6:42. I was getting pretty tired though so I don't know if I couldhave finished the marathon today.

Then just now I was at WalMart and unconsciously ran from the parking lot to the door. I had forgotten about the 20! That never happens. I think the energy return is really helping recovery. Trippy.

Longest week ever, woohoo!

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
41.654.0010.674.5560.87
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