Dave's Addiction

Mix of light marathon effort and downright easy miles, continuing buildup

Hospital hill workout that was too brutal to finish. The 9% at 8 MPH for 1.5 minutes (x2) was bad. The 4% at 11 MPH for 2 minutes (x2) was beyond bad, had to stop for a few seconds in the middle. The 3% at 12 MPH for 3 minutes (x2) was impossible, had to stop twice in the first one and bailed out after 2 minutes of the second one. But I feel like I had a real speed workout today!

Easy 9.5 to 10.5 on the TM, then I was feeling it so I stepped it up to 12.5 for the last half mile

9.1 to 11.9 TM progression (.1 per minute) with a 13.0 kicker at minute 30. I dropped back to 9.5 for 1 minute at 26 minutes because I didn't want to go all out before tomorrow's hospital workout.

Easier hill interval workout at the hospital, ended with a 14.5 at 4% for 15 seconds, wheee!

TM and around the neighborhood

Nice zippy 15 on the flat, started off slow (7+) and then did 11 within 5 seconds of 6:29. That feels like a good pace for Boston. Easy breathing the whole time. Except the hill up to SF canyon at the Mapleton junction.

Another interesting hospital workout, medium hill intervals today. Ended with 2x12 at 2.5%, 1:10 each
 

1:15 on the bike, actually.

Really great TM progression, 9.1 to 11.9 with a 13.2 final minute. I did drop back to 9.6 for 50 seconds just to keep from getting too far into the red to properly enjoy tomorrow's hill workout at the hospital.

Felt odd so I cancelled by hospital session for today. Got antibiotics.

Canyon run! Slide canyon, max up, cruise down.

Magic 18 at a pace I can sleep at, 7:08 avg. Ran to the Cannon Center, then through the CS building at BYU, then back home. Nice day! Well rested afterwards :)

Nice 8X60 hill workout at the hospital today. They set the treadmill at 7.5% and I did

2x1minute at 10 MPH

then 5.5%

2x1minute at 11 MPH

then 4%

3x1minute at 12 MPH and another minute at 12.2

then 20 seconds at 13 MPH and 20 seconds at 15 MPH.

Felt just right.

EZ 6 outside, felt very nice

Not the best day on the progression run, stopped early because the treadmill kept breaking and throwing me off my rhythm.

Nasty 2 minute hill intervals at the hospital, followed by less nasty 45 second intervals.

Run to and from work, feels awesome

Ran 15 in Mapleton, first 2 on the road, then cut up the hill to the BST and went south. Lots of good hills and some surprise ice puddles with 4 inches of water under them. Yeek. I got to run the new segment of the BST that we built last fall! It was really cool. I realized about that time that I had forgotten my pants, which is why the dingleberries were getting so chilly. The St George Marathon shirt was enough to hide the fact that all I had was thermals so no foul. 6 more back to the house downwind, thankfully. Got some good speed on the last three down to the 6:20s.
 

Another series of treadmill hill workouts at the hospital

Was supposed to be 6 EZ, ended up racing a truck at the end, way fun :)

Treadmill progression, 9.1 to 11.9 with 13.3 for the last minute. Except I had to drop back twice. I think I am going to go off sugar, I feel a little below peak.

Another hospital hill interval workout, longer intervals today (starting at 20 seconds at 9 and 20%, up to 2 minutes at 11.3 and 2.5%)

I decided to get my keystone workout in while it was not raining, one more 20 in two weeks makes the arch. 7:18 AP, easy the whole time except on the hills where I pushed it. No nutrition or muscle trouble, a little bone-sore at the end.