dashing on dots

First of all, I need to work on my punctuality. The drive time from Mountain Home to Boise is always a crap shoot, you never know how long it's going to take. Today I was late and that resulted in an abbreviated warm up. I ran 4 X 5 dots, or equal to 4 X 1/2 mile with 2 dots (.2 miles) recovery. I went 2:34, 2:36, 2:37, 2:39 for a 2:36 average. I started out way too fast on the first one and had dry heaves toward the end of the 3rd one. I was content with the day, but would like them to all be sub 2:30 and a little more consistent next time. Legs aren't too beat up tonight, but I'm a little sleep deprived, so I need to work on that.

Looking forward to the 30K race on Sunday. The McMillan calculator estimates that I can run 1:53:56 (6:07 pace) based on my current fitness and projects a 2:44:06 marathon. So, I will shoot for that as my goal. If all goes well at Payette Lake it will be on to the City of Trees Marathon on October 5th and possibly the Memphis Marathon on Dec.6th, where I'll likely be gunning to run under 2:40.

I'm off to get the most out of my potential 5 1/2 hours of sleep......

Happy trails to everyone.

Dave

racing and the pilgrimage to Eugene

I flew into Portland on Saturday night and watched a bit of the Olympics and tried to get some sleep. The race was scheduled for 9 AM and it was uncharacteristically warm and humid, so I opted to go shirtless, which I really only do if it's really warm. I thought that I knew where I was going (but didn't, of course),so we only got there about 20 minutes before the start. After an abbreviated warm-up. We were ready to go. I saw Portland area master's ace Joe Dudman there and knew that I would have my hands full, as he is always in the mix. Lots of weird twists and turns (and even some stairs) to navigate in this race, so it was definitely interesting. I actually felt decent and pretty relaxed through the first mile, which was about 5:18 for me. I lost contact with the leaders soon after that and was left chasing them the rest of the way. I ended up running 16:50 to take 4th overall and was the second masters runner behind the affore-mentioned Mr.Dudman. I wasn't displeased with my time, all things considered, but hope to be under 16:30 within a month or so (to take down the master's course record of 16:45 at the 'Run for the Animals' on September 13th).

My training is going well and I am looking forward to the Payette Lake 30K on Labor Day weekend. If that goes well I am strongly considering the City of Trees Marathon on October 5th.

I am really excited to be a part of Team Apex and I hope that my experience proves to be helpful to others !

Welcome!

Welcome Coach Dave!

We are excited to be running with you! Your expertise as a collegiate cross country coach and your personal experience will be an asset to the TEAM!

Coaches have running goals too, feel free to utilize this Log for your "online training log"... we can all learn from you!

As a Coach for TEAM APEX, we are excited to share the responsibility and accountability for training TEAM APEX participants in the Boise area! We feel your background will be a great addition to the training programs at all levels from 5K to Marathon events. We look forward to developing and improving training programs with you. Specific shared responsibilities include: assisting with planning, coordinating and leading effective training of participants across fitness levels; ensuring the safety of participants; assisting with coordinating training clinics to provide participants with training knowledge; and assisting with overseeing all training practices as well as participation at the events, and providing motivational support and assisting with participant recruitment to ensure a successful season. We thank you, Dave, for your support of TEAM APEX!

Monica Runningwolf