Dave's Addiction

Snowman 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
11.300.0013.845.0030.14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.800.000.004.004.80

Some days you just feel it. Today I completed the fourth mile in the VO2max intervals, it's been a while since I could do it:

11.8

12.1

12.5

12.8 with a 13.0 kick for the last .12

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.001.000.004.00

EZ mostly TM workout with Abigail at the gym

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.001.004.00

This was a brutal treadmill workout with the boy, and boy did I get my $22 worth. The unending hill sprints (27.5% grade at 10 MPH) interleaved with core were capped with a speed test, starting at 12 MPH for 30 seconds and moving up in 6 second intervals to 14, 16, 17, 18, and finally 19 where I could go no faster on the 4.5% grade.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

New year's run with Abigail on the TM

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Race: Snowman Half (12.84 Miles) 01:23:14, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.500.0012.840.0013.34

I just couldn't get up enough enthusiasm to run outside so there was only one thing to do - sign up for a race! I swear not to run this ever again every year but the chili is yummy and the alternative - being stuck inside on a gloomy January morning - is intolerable. This year was different though, as we had some competition show up! Both Toni and Devra were inside the center when I got there so I knew it would be challenging to get the W today. We straggled across the street and lined up pretty much on time, and off we went!
The new Hokas really really like the downhill, as I was able to pound with all the force I wanted to. I dropped under 4 flat briefly and then held it at 4:20 while Johnny Ahn ran alongside at speed to get warm. He dropped back a little before the first turn and after that I didn't see anybody ever again. I was trying for a 5:10 first mile but there was some tiny uphill and a lot of flat so I only got a 5:36. Up the 400 feet of gain to the canal was pretty brutal, but I still couldn't see anybody following. Maybe because my eyeballs were too cold to properly focus and I couldn't see much past an eighth of a mile. But I remembered what Toni did to me two years ago so I wasn't about to drop back. But the miles went by, mostly 6:30s (full winter gear) and nobody ever caught up! I turned off the Murdock for the last downhill mile to the finish and grabbed a 6:10, ran around the corner, into the parking lot, up the stairs, and through the door. I figured that was probably good enough for the finish so I stopped my watch there for 1:23:14, a solid win! Toni came in at 1:25, then Devra at 1:28 so it is good I kept the pressure up.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.0013.845.0030.14
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