Dave's Addiction

Week starting Aug 18, 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
37.4117.005.902.4662.77
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.560.000.000.008.56

Surprisingly little damage from the HCH, did anEZ run today but I might be ready for speed tomorrow. If so I think I will do uphill intervals at Maple canyon.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.402.001.002.258.65

Super fun speed workout alert!

Rode 3 miles to base of Maple canyon

10x90 seconds uphill VO2Max with 65 second rests (.22 miles avg)

.8 downhill on trail at 5:50, .5 on road at 5:40, 1.5 ramping from 5:10 down to 4:10 pace at end (strong downhill)

Practicing for Nebo!

Rode 3 miles back home

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.218.46

Relaxing 8 EZ to the gym and the canyon, 69 quarter at the end just for fun, grabbed a nectarine from the tree on the way in. Dang those things are big this year.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.005.004.900.009.90

10 hard Springblade Megasuck.

OK so maybe my mind is waaay more powerful than I thought. I figured I would do my 10 hard route, but try it with the Springblades. Now that I no longer thought of them as a secret weapon, my body reacted in a neutral fashion and I was 15 seconds per mile slower! Good grief, makes me wonder what I could have done at HCH with the Kinvaras. I think next Tuesday I will have to have an uphill 660 with 3 in the Kinvaras and 3 in the Springblades.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.000.007.20

Mcdonalds loop through a park I never knew existed in Springville.I am thinking powerhouse 16+4 tomorrow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.0010.000.000.0020.00

Bill got me to come up to Murdock to run the soul killer, but he didn't show! Urk. That's OK, I was sick of running in Hobble Creek canyon anyway. Started at 5:30, the first mile was 7:04 (decent) but the next one was 6:26 (yeek, better slow up a bit) and then 6:21 (your other slow, maybe) I finally got myself to relax a bit and settled into the 6:40s, then at 6.5 I saw Chad and Chris Pusey coming the other way so joined them for their out and back for about  5 miles. That was nice. Then I ran to 800 north, past the parent's house tp get some OJ, and a grass loop for the even 20.New weekly mileage record!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
37.4117.005.902.4662.77
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