Half: 1:29 at Painter's/ St. George in 2009. 1:27 at Salt Lake in 2009 (aided course)
10k: 40:53 Greek Festival 10k at Sugar House park in 2010.
5miles: 32:10 Dam 2 Dam in 2009. Master's winner.
5k: 20:00:00Â 19:54 in May 2010.
2008:Â Ran the Slam + Boston
I need to update this!
Short-Term Running Goals:
Carpe Diem.
Don't trip over my own feet.
Long-Term Running Goals:
Keep running.
Personal:
1 wife
1 girl child
1 boy child
1 big dog
1 little dog
I'm a geologist for my day job.
Click to donate
to Ukraine's Armed Forces
Miles:
This week:
0.00
Month:
0.00
Year:
0.00
Tue, Jan 17, 2012
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
2.70
0.00
3.00
0.00
5.70
1/2 warm up. 1/4, 1/2, 3/4, 3/4, 1/2, 1/4 interval ladder with 1/4 mile jog/walk recovery. 0.9 cool down. Goal pace about 6:15
6:16, 6:13, 6:16, 6:20, 6:26, 6:07. OUCH. ~15mph south wind effected pacing. But so did no speed work since September.
Comments
From allie on Tue, Jan 17, 2012 at 18:38:44 from 97.75.177.42
looks like a great workout to me -- especially that 6:07 at the end. i haven't done speed work forever and i am too afraid to start. you are especially awesome to pull that off in such cold and windy weather.
From Teena Marie on Tue, Jan 17, 2012 at 23:05:49 from 174.27.210.108
I second Allie: you are especially awesome!!!! :)
From Smooth on Tue, Jan 17, 2012 at 23:34:51 from 75.162.95.99
WOW!!! Very impressive speed workout in that cold wind!!!
Happy 8th year running anniversary!!! GREAT start to your Ogden training! :)
From Rhett on Thu, Jan 19, 2012 at 11:19:09 from 170.215.58.122
Good job getting back into the speed work. After setting a 5K PR this fall mainly by just doing speed work once a week and a few garbage miles thrown in a few other days during the week, I'm convinced it works.
From fly on the Wall on Thu, Jan 19, 2012 at 15:24:32 from 204.113.19.47
It works, but it hurts, especially when you haven't run fast for a while. I'm still feeling it in my quads. Last year when I restarted speed work I promised myself I'd continue doing some during my "off season." So much for my best laid plans.
From timp on Fri, Jan 20, 2012 at 13:00:03 from 144.188.24.25
great job Fly!
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