Dave's Addiction

Week starting Sep 15, 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
43.602.504.001.7551.85
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Hips still pretty sore after trying to keep it slow for 17 miles down the canyon, so I did 15 on the bike and .375 running to get my car from the shop.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

OK, ready for an EZ! Still some deep minor soreness in the hammies but I am taking it easy (7:12 avg). Speed workout tomorrow or Thurs.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.750.003.001.006.75

Full recovery, time to blow the dust off the speed. And it was dusty! I did

1 wu (7:30)

2 tempo (downhill, flat at 5:27, 5:54)

.34 rest (7:51)

1 tempo plus (flat, 5:49)

.25 rest (8:45)

.94 tempo plus (uphill, 6:02)

1.15 EZ (7:55)

.06 uphill sprint (4:40)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.361.500.000.507.36

A tiny bit sore from yesterday's speed, so nothing for it but to do more speed! I think I am going to do at least a little speed every day for the next two weeks. So I went EZ to Maple Canyon, then did 10x10 hill sprints up the steep part, then EZ back to 1600 N, then as fast as I could go and still do a 3 in 3 out breathing pattern for 1.5 miles (5:48) downhill, downwind, then home.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.891.001.000.257.14

Hmm, I wonder what I should  do today. I know! Speed! EZ to the gym, then .5 EZ, then a nasty 2 mile climb up Center Street and th water tower canyon done half in grind mode and half in interval mode, then a speedy easy downhill, then some EZ, then an all-out hill sprint for .25, then EZ home.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

Ran around Parker Mountain all day high-stepping through the small sage chasing antelope. Turns out that more runners don't make it easier, they make the antelope more skittish. Loads of fun!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
43.602.504.001.7551.85
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