Dave's Addiction

Threshold intervals:

1m warmup (7:54)

2m interval (5:13 downhill, 5:54 down and up)

1.33 interval (5:43 downish, 6:04 upish)

.87 interval (5:56 up)

1.2 warmdown (7:45)

Three strides before the Freedom Run tomorrow, a little more EZ running to make up for not running yesterday but I was digging a lot so still got good exercise)

PR! That's the second one this year, bodes well for Hobbler. I started this race up near the front of the pack and to my surprise I was leading about three blocks into it. About when I started wondering what was up I got passed by the high school stars but they really didn't get all that far ahead in the first mile, which I finished in a 5 second Freedom Run first mile record of 5:07. It didn't feel disasterously fast so I kept pushing on the flat/minor uphill in mile 2 and came through the two mile in 10:54 (5:47). But I knew I still had the nasty hill to go and was pleasantly surprised to see low sixes almost all the way through it for a 6:10 mile 3. The mile markers were a bit early though because that would leave 37 seconds for the last .1 and I was going faster than that, but no biggie - I beat my previous best from 2009 by 6 seconds and it's a 40 foot net gainer so I am quite pleased.

8 mile run up and back left fork Hobble Creek

Nice easy run

Mile intervalse on the TM

1 at 11.8

1 at 12.1

1 at 12.5

.72 at 12.8

.28 at 14

Nuked from construction, ran anyway

2 tempo intervals to get ready for HH, 1.8 at 6:01 then 2.2 at 5:58

Traditional pre-race strides (1 on the flat, 1 on the treadmill at 14, one on the uphill)

PR! Kind of. New course, but the intro miles were stronger than last year so I am calling it. Besides, I beat it by over 1:30 so it has to be. I hope they keep this course, it's much better than the normal one.

I started out feeling super strong so I didn't want to get held back by the normal front guys - I ran a 4:30 pace for about .3 until the body checked in at a high level then I backed off for the real race. Fritz and Justin passed me, followed closely by green shirt guy. I kept them in sight until about mile 3 or so, then they really took off. Except green shirt was coming back to me! The strong feeling was still there as I felt like a machine running down the cool canyon. Finally about mile 5 I caught him and passed him. But he just would not stay passed! Surge after surge failed to dislodge him. I could tell he was putting in more effort than me but it didn't seem to matter, he was just willing to keep going into the back bedrooms of the house of pain. Finally he got creamed on the hill going into Mapleton but still managed to hold on for another mile. My corner surges took their toll and as we passed the Junior High school I was finally able to break away. Incredible defense, hats off. Now I was in 3rd and paranoid that I might not stay there so I went to redline and held (except that stretch from 1200 to 1600 that I know and hate so well) and managed to come through with a nice gap on 4th. Podium, woohoo! I am really liking these PRs. I looked around  for Fritz and Justin but they were offon the warmdown so I got a massage, ate breakfast, showered, and came back for awards which Ihad to grab early since I hada guy working a grader in SF that I had to get to.

Splits 5:21,5:35, 5:42, 5:45, 5:31, 5:45, 5:48, 6:00, 6:02, 6:18, 6:05, 5:59, 5:58

Easy 6 to recover

Tried to do a ladder workout but it was too hot and I have more repairs to make from Hobbler Half so I bagged it and ran random intervals around the neighborhood, nice windup at the end

9 bike plus a calf killer run/hike 1000 feet straight up the mountain

VO2max interval (1.7 at 5:50)

then a Tempo interval (1.3 at 5:50)

The slight uphill/upwind of the first was reversed for the second, quite the difference!

Wandering around Springville after the gym, found a road I didn't know about in back of the high school.

PR on the full Powerhouse today! 2:09 to run up the rocky canyon and down thPole Heaven road to the golf course, then home. Nasty.

Treadmill, 1 at 11.8, 1 at 12.1, 1 at 12.5, .72 at 12.8, .28 at 14.0

Some in the heat, most in the morning around the reservoir

2 x 4.5 bike, last one in the heat

Woohoo! I finally won this blasted race. Ten years of getting edged to second or third but not today. The first mile I felt like I was running through molasses but I didn't dare push it any harder in case somebody was planning a move on the back side. Turned out I just felt slow, but I wasn't really - came through in 5:23. The first mile is a loop around the low part of the course back past the start line, but the second mile is a steady uphill with a nasty into the wind three blocks, so it was a very respectable 5:57. By the beginning of the second mile I couldn't hear anybody behind but as I made the turn into the wind tunnel I could see the second place guy only 200 feet back so still a danger. But the tunnel nuked him and I didn't even really feel it! Usually I get knocked back to 7 but today nothing slower than 6:20. The third mile is a crosswind slight downhill and that was good for a 5:45. Then I made the turn into the finish area, .15 to go downhill and downwind which I ran at a 4:23 pace because it looked like I was going to grab a 5K PR. Missed it by 2 seconds, but it's a course PR 17:34 and the real PR was extrapolated from an actual finish so this is really my strongest performance ever. They finally made this race an actual exact 5k too so that was nice.

EZ gym/Mapleton standard route

My planned run was interrupted by a giant wall of flames on Powerhouse mountiain so I did a reverse McDonalds loop on the BST and went up to the South Provo dropoff, then back home. Kind of challenging in the heat and smoke.

Nice west fields run with a hill sprint at the end

And I thought my last ladder workout in June was the best workout ever. Wow.

Today's: (goal) time - pace

220 (32) 30 - 4:01

440 (72) 71 - 4:44

880 (2:30) 2:34 - 5:08

1320 (4:00) 3:58 - 5:17

1m (5:32) 5:26 - 5:26

1320 (4:00) 4:01 - 5:22

880 (2:30) 2:33 - 5:06

440 (72) 66 - 4:32

220 (32) 32 - 4:12

Total fast time was 29 seconds less than last time for a 7 second per mile average improvement! Most awesome workout of my life.

Didn't run yesterday because I had to go to Vegas. Today's was a EZ/nasty hill-canyon hybrid. I checked out the Spring Canyon burn area.