Dave's Addiction

Week starting Aug 25, 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
53.755.562.001.5362.84
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.040.000.000.008.04

Nice EZ8 by the gym to shake things out, still can't believe how easy that 20 was on Saturday :)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.560.001.188.14

OK, another Springblade test. This time I ran uphill intervals, switching the Kinvaras and the Springblades each time. I have a hill that rises 115 feet in 0.28 miles - a perfect test. So I put on the S and ran 1.83 WUat 8:03, then got

(S) 1:46

(K) 1:52

(S) 1:56

(K) 1:56

I kind of overdid the first one, so results go niether way. So I decided to try a new experiment - run up the hill at HM effort, then bomb down it. I got

(S) 2:33/1:10

(K) 2:26/1:10

So I don't see a real difference, and now that 4x1 I did two weeks ago is way more impressive. But I was running a 4:11 pace on those downhills so Nebo watch out :)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.150.000.000.008.15

8 EZ and gym, I think I had a breakthrough today. I figured out why I go fast sometimes and slow others, and why the first mile is so much easier than the last. It's lazy ankle. When I focused on that, my breathing stayed much more constant and predictable for a given pace. But the ankles were complaining! So now I need to vastly strengthen my ankles and then I won't drop off so badly after mile 1 or 2 because I am shifting effort to large muscles.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.791.001.000.358.14

I was so not in the mood to run this morning. So I started off plodding in a random direction. After about two miles my body suddenly wanted to have something more aerobic, so I threw in a MP 6:30. Then I went a few more EZ and it asked for another solid effort so I did a 5:58 uphill, feeling really good on that one. Now I was getting excited and it asked for 10x10 so I did a great series of hill sprints and headed home.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

15 moderate to intense on the bike, really. I was a bit sore.

Then 5.5 more really easy at the night to drop the car at HCGC

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.374.001.000.0022.37

PR on mile 19 of Hope to Hobble! 4:45! I was feeling a bit sluggish and tired after running low and slow for so long so I did a 1 mile pickup and holy smokes did that make the rest of the run go easier. It was a total rejuve. The rest of the run was great like usual, nice to change things up a bit. Of course I have killer long runs for the next three weeks with Nebo Half, Big Cottonwood Full, and high altitude training, so lots to look forward to.

Hey I just noticed I was .05 short of my all time weekly volume record! I am going to go run an eighth :)

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
53.755.562.001.5362.84
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