Dave's Addiction

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.

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)

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

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

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

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)