Dave's Addiction

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.

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 :} 

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

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.

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 :)

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!