Dave's Addiction

A little faster run on the Springblades, just for fun

Woked with Lydia,she's getting faster!

It's good to run like the monster again, no holding back. I went out with Fritz and the lead group, tremendous depth today. No trouble hanging as usual for the first half mile, the dropped back a small amount at the mile(5:18). I had a surge of energy in the second mile and I felt like I might catch them (5:17) but I didn't. That would have messed with their heads! I did the flat mile at 5:43 so I knew I as in great aerobic shape after Boston, still waiting to see if the glucose had filled back up. Then Brandon and his group caught up with me and dragged me another mile at 5:30, he was looking good! I dropped back about 100 feet and got dragged 3 more miles (5:42, 5:45, 5:54) then Brandon had some minor issues and stopped several times so I could get a little surge each time he passed (5:49). Very nice. But Boston caught up with me by mile 8 so I was down a little bit on the energy for the rest of the race, but still able to turn it over with some consistency (6:04 6:04 6:09 5:59) - you woudn't even know there was a hill in there! Mile 13 I was really starting to feel it so I eased off a little (6:09) but still had a nice kick at the ending .1 (4:58). Very satisfied with the race, but 40 seconds slower than last year. I should be completely back for the Timp Trail Half though.

Taking it easy after the most excellent workout on Saturday

Tried to do the vo2max mile intervals but the claves were screaming after the first mile for some reason so I did hill runs instead.

Nice run backwards along the gym course, broken by upper body workout

Nice hill workout, run to the Y. Time to do hills every day almost.

Fun progression run around Mapleton, splits were

7:29

6:45

6:45

6:53 (hill)

6:27

6:17

6:07

I was going to do a triple Dry Canyon loop, but the loops are longer than I thought and a double was hard enough, thank you very much. Second time around only 4 minutes slower than the first (54,58)

Woo Hoo! The Boston is now adding to the legs. I felt pretty good today, did 3x1 on the TM at 11.8, 12.1, 12.5 then 800 at 12.8 and 2x400 at 13.4 and 14.0 except I went .3 at 14.0 because it felt too short.

Not ready for the threshold run today so I did a progression hill run on the TM, 7.5 MPH starting at 0.5 incline, up .5 every 30 seconds until 11.0

Demolition is weighing heavy on the legs, but I still managed to eke out a 6:03/6:02 threshold run on the flat course. Very good. Splits 5:57 6:06 6:04 6:03 5:53 (.3)

Nice EZ run up the canyon (HCC) and back

Yeah baby, 5:22 (5%) faster than last week on the double Dry Canyon. The only mile that was slower was the steep ascent on the second loop, I was really feeling it there. Those guys at thge Timp Trail Half aren't going to know what hit them.

New record on three segments of the road 4x1! 5:31 on the first mile, thought sure I would blow up in mile 2 but no! 5:41. Mile three started off a bit rough so I turned it into 2 .45s with .05 rest, got 5:57 and 5:43 on these uphill portions, then 5:19 on the downwind. Fun!

Reward for excellent interval workout is EZ miles, got 5.75 before the house snuck up on me.

Hill runs on the Springville portion of the BST. Feeling strong.

Getting ready for TTHM!

3 easy with 3 strides, a 220 flat, 440 TM 14 MPH, and 220 hill.

This is one of the best races of the year and I wanted to give it my all, so I did double dry for the last two weeks in preparation. I think it paid off, because I got a 2 minute PR! And I can tell you, any PR after age 45 is a big win in my book. Adam showed up so I knew I would have to try for second, but I went off zippy at the start anyway and was immediately joined by Adam and Trevor. We got up to the flat and Trevor dropped back, but Adam stayed with me. I thought for a vain moment that I was staying with him, but every time I pushed it a tiny bit to see what would happen he effortlessly matched. Then we climbed to the basin and he opend it up a tiny bit and was immediately 100 feet ahead. Both of these guys were smoking me on the uphill but I could smoke Trevor on the flat or downhill so I knew that as long as I could stay ahead of him to the middle of DryI would be OK. I got to the top of the second climb up to the upper road and Adam was .25 miles ahead and gradually pulling further away. So I just focused and pounded the flats (6:46, 6:37) and the downhill to the gun range (5:44) in hopes that he might get lost for a bit like I tend to do :) Now the climbingmiles were upon me. I felt decently strong and able to maintain, but I still got smacked bad in Dry (7:50, 10:46, 15:00). About halfway up Trevor snuck up on me and we enjoyed a coke together at the aid station. Then we bailed before Amber could catch us. He pulled ahead, but he couldn't get more than about 50 feet on me, so I knew it was mine to lose. Sure enough at the top I was able to close the distance quickly, although he passed me again when I had to tie my shoe. I always have to tie my shoe in this race. Next time I am using safety pins. I quickly blew him off the trail again just before the start of the Mario Karts, then went full tilt down those because it was looking possible to get in the 143s which was my goal for the day. I was doing 6:20 on the flat at the bottom which was very encouraging, then on to the lower trail. Coming over the top was 7:14 and Mario splits were 6:11, 6:17, 6:28. I got on to the road and did a 5:04 pace for the last .4 miles. I ended up 2 minutes ahead of T and 3 from A, great day for eeryone! Nathan and Lars tied and got the course record in the marathon, 3:29.

Feeling a bit congested in the lungs so I took it easy today.

10.5 bike, really

I tried for an interval workout but my lungs are still not recovered from this bug so I did a bunch of easy running with 2 80s and 2 440s thrown in there. Felt perfect.

Feeling like lungs are weak with infection yesterday so I chilled and just ran easy today. Hopefully I will be back tomorrow.

I came off a weak week, still full of crap in my lungs, but ready to try a 10 hard pace on the murderous hills of Midway. This is a tough course. There were a lot fewer people than last year, and it was a very hot, late start. I felt a good pace at the beginning, 5:53, and started hoping for a sub 60 time. Down and down we went after the initial uphill, I maintained my relative position as the deathmarch to the east began. Aggg, the sun! It's so, so, sunny. At last I turned the corner to head towards Memorial Hill and my watch clicked through mile 3. Seriously? I've been running hard for, like, an hour and it's only mile 3? Time to sleep. So I started going up the spiral. It doesn't seem reasonable, but that road is actually a mile from bottom to top! It isn't much of a hill but you really start to feel it after a mile. I walked for 10 seconds near the top. Then I noticed that Amber was right behind me. She's a terrible taskmaster, and this time was no different. We ran down and she was right on my heels. We started the 100 mile climb to Wasatch State park and she was right there the whole way. As we passed a girl I heard her complain about how her calf seized up, and I thought I might be able to pull ahead. Turns out it was the girl we passed and not Amber that had the calf problem though so when I stopped to take a decent drink at the water station, she blew on by and I never caught her again. She beat me by 10 seconds. On the bright side, the lungs are much cleaner now :)