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
19.209.505.003.7537.45
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Run from the High School to the secret valley and back

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.003.255.25

Vain attempt to get full 4x1 on the TM. I got the first mile at 11.9 but it felt like the third mile, So I did 5x.4 at ever increasing speeds from 12.5 to 13.0, and at the end I did .3at 14.0

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Can't remember where I went on Wednesday, typical

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.501.500.000.003.00

Run up to the Spanish Fork reservoir and back down

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.503.00

Standard pre-race strides (flat, treadmill,hill)

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Race: Nebo Half (13.1 Miles) 01:11:02, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.008.005.000.0015.00

I went in to this race with the attitude that I was unwilling to kill myself for the second time in two weeks to get a PR. I just wanted to see how good a time I could get while running at the limit of easy. Curtis was there so I figured it was an even chance to win, since he was only six days out from Mexico City. We started out briskly as usual and a few people kept up with us, but they dropped off after about a half mile and even curtis started losing a few feet. By mile 1 the footsteps were getting fainter and I had to concentrate constantly to keep from running at the limit. Even with holding back I ended up with a 5:02 which was kind of surprising. I dropped back even a little more but the hill got steeper so I ended up with 5:04, 5:04 and 5:01 for miles 2 3 and 4.

By this time I was actually enjoying the run, having settled into a perfect pace just short of lactic land. I decided to let that continue just  to see how things would go. The hill gets gradually less steep and my times reflected it - 5:11, 5:26, 5:20, 5:35, 5:27. I started to look back and couldn't see anybody. Not even on the long straightaways. I was starting to push a little further into the lactic to maintain the pace though because it looked like I might actually win if nobody caught me on the flat.

Mile 10 was 5:45, and now things got a little nastier with small rollers. I also stopped a moment to get a proper drink of powerade. I still couldn't see Curtis but the cheering indicated he was a little over a minute back and I was in his house now so I knew I needed to hurry. 11 was 6:01 even with the stop, so I was definitely into tempo land. 12 has the worst of the rollers and it was 5:53, and things were looking grim for 13 through the neighborhoods but I squeezed out a 6:07. I guess kicking back the whole time had made me a little lazy at the end. I stumbled around the track and across the finish line just after the 1:11 mark, Curtis was only 45 seconds back by then so I'm glad the race ended when it did :)

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.209.505.003.7537.45
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