Fly on the Wall

December 26, 2024

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Location:

Salt Lake City,UT,

Member Since:

Nov 14, 2008

Gender:

Male

Goal Type:

Other

Running Accomplishments:

50k:  4:59 at Buffalo Run in 2010  (32 miles)

Marathon:  3:01 at St. George in 2009!

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: 20:00:00  19:54 in May 2010.

2008:  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
Wed, Nov 19, 2008
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.253.001.000.007.25

1.5 mile warm up.

3 miles at goal race pace 6:51-166bpm; 6:57-175bpm; 6:58-177bpm. I wish I was not working so hard at this pace :(  .  I wish my pace and effort could have both been lower

.25 mile recovery

2x1/2 mile repeats@10k pace w/ 200m recovery. 1st @ 6:31-182bpm, 2nd @ 6:33-180bpm.  goofed and did longer recovery after 1st.

1.2 mile cool down with 4, 100m strides.

 

This was a hard workout for me.  My legs were still a bit fatigued from Monday's workout.  Hopefully by pushing myself I'll get faster and not just wornout or injured.  Time will tell how my body deals with the stress.

Comments
From Rhett on Wed, Nov 19, 2008 at 18:09:43

Wow, that was a great work out! Is that goal race pace for a 1/2?

From Smooth on Wed, Nov 19, 2008 at 19:24:55

AWESOME workout again. You're a manimal.

LOVE your avatar. You should change your title to:

"Got Legs" or "Legs R Us" "Daddy Got the Real Ones and They're FAST". :)

From huans32 on Wed, Nov 19, 2008 at 19:28:52

Great work out Mark that is one tough set you did.

From Teena on Wed, Nov 19, 2008 at 22:50:34

Wow!!! Crazy speed!!

Can hardly wait to see how this all translates at Painters.

From fly on the wall on Thu, Nov 20, 2008 at 09:21:02

Thanks for all the encouragement. Yes that is goal race pace for a 1/2. I just hope it translates to a realistic race pace at Painters.

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