Dave's Addiction

Nebo Half

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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
29.285.9510.003.8549.08
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

EZ 8 past the gym, missed an invite to Scott's dangit. Good ankle workout though. I was still a little sore from Saturday. I think I will do 10 hard tomorrow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.880.753.001.258.88

I did a progressive interval workout today for the first time, it was fun. I did

1 mile wu (7:49)

2 miles tempo (5:49,5:53)

1.18 mile slow uphill (8:30)

1 mile fast tempo (5:46) with uphill at end

.51 rest uphill (9:18)

1200 fast downhill (3:58 or 5:15 mile)

.35 rest (10:40)

800 fast downwind (2:29 or 4:58 mile)

.34 rest (9:01)

400 at 66 (4:20 mile)

.2 rest

.79 at 5:55 (downhill, downwind, easy fast)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.000.007.20

EZ run with some stronger long uphill/upwind sections, nice and relaxing (+ upper body at gym)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.200.000.007.20

Ride to water tower canyon, 2.5 miles trail running, ride back

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.200.000.000.603.80

Standard pre race strides, .2 on the flat,.2 on the treadmill at 14, .2 uphill max.

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Race: Nebo Half (13.1 Miles) 01:09:08, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.004.007.002.0014.00

Well first off I would like to thank Walter and Scott and Matt and Zak and Jacob and maybe Brandon and Sasha and a few others for not showing up today. Much appreciated :)

I got to the start and didn't see anybody fast. Bill confirmed it, no fast guys. Looks like my day! I still wanted to try for the course record though to mess with Walter. The race went off and so did I, everyone dropped back quickly. I could still hear people talking after mile 1 (4:59, +3 from last year) though so I did not slack off. Right after mile 1 the course takes the big dive and I just laid out and relaxed, but not too much. I couldn't hear anybody by the end of mile 2 (5:01, +2) so I figured I would drop back a little and see if I could have something left for the rollers in 12. So mile 3 was easier (5:11, +7) but then I just needed to be sure I was running away with it so I looked over my shoulder.

Crap! Somebody's back there, maybe 20 seconds. I better start pushing it. But no matter how hard I pushed it (4:56, +0) (5:10, -1) arrgh (5:03, -5) crap (5:10, -4) good grief (5:15, -6) are you serious, he just stayed right there at +20, nothing I could do. We were getting into the flat part of the course which is my weak point so I figured I would get #$@% second again. Fortunately my body was smarter than my mind and did not quit running (5:23, +1) (5:28, -2) and so I was able to get back in the saddle mentally and cruise across the open space and up the first hill (5:38, -9) with great enthusiasm.

But then I was dead with two miles to go and I didn't even have the energy to check in back of me. All I could do was just keep it redlined and hope for the best. Turned out that I still had something for the rollers (5:47, -8) and even the last mile (5:43, -1) and when I turned the corner for the last stretch he was no longer in view so I could finally stumble up the road in peace. Unfortunately I got +21 doing that and I ended up with only a 2 second PR, should have pushed more. But I really gave it all I had, I think I just didn't run the tangents as well this year so I really only lost 4 or 5 seconds slowing down temporarily.

Then I turned around to see how close it was and Craig (Green) was almost a full minute behind! He must have fallen apart in the rollers worse than I thought I did. It was twice as cool because he beat me at Timp in masters so now I get my #5 ranking back :)

5k was 15:39 (+9) and 10k was 31:26 (+7)

Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
29.285.9510.003.8549.08
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