Fly on the Wall

December 25, 2024

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Location:

Salt Lake City,UT,

Member Since:

Nov 14, 2008

Gender:

Male

Goal Type:

Other

Running Accomplishments:

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

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

Half:Â 1:29 at Painter's/ St. George in 2009.Â 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.Â Master's winner.

5k: ~~20:00:00~~Â 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, Dec 16, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.25	5.00	0.00	0.00	9.25

1.6 mile warm up.

2 Fatigue Fighter Intervals.

1.8 mile cool down.

FFI #1- ~0.25 mile, ?:??-169bpm max; ~100m recovery; 0.75 mile, 6:36-178bpm ave (snowy trail); 200m recovery; 1.5 miles, 6:58-171bpm ave; 0.45 mile recovery (snowy trail + wet, muddy road).

FFI #2- 0.25 mile, 6:10-171bpm max; 100m recovery; 0.75 mile, 6:30-169bpm ave; 200m recovery ( wet, muddy road to snowy trail); 1.5 miles, 7:01-171bpm ave (1mile snowy trail. then 1/2 mile on trail with only limited snow and ice, kept 6:47 pace on 2nd section).

I felt pretty good considering these intervals are not easy. My paces were off but this is expected when running on a few inches of lumpy, previously trodden snowy.

For this run I used screw shoes (http://www.skyrunner.com/screwshoe.htm). Those would be an old pair of running shoes on which I have put short screws into the sole. They work like studded snow tires and help the shoes grip on ice. They are not perfect but feel more stabil than just the rubber lugs and I like them better than my STABILicers.

Comments

From Smooth on Tue, Dec 16, 2008 at 18:55:46

Mark, you're amazing! Speedworkout on cruddy snow trail! Take a look at that 6:10!!! You are SO ready for Painter's.

AWESOME FFI workout!!!

Hmm, I might have to try the screw shoes thingie. With all that remodeling we've done lately, I'm sure I know how to screw my shoes. Any trick to 'em besides short screws and a screw driver? How many or how far apart would you say the screws need to be?

From fly on the wall on Tue, Dec 16, 2008 at 19:14:00

"Any trick to 'em besides short screws and a screw driver? How many or how far apart would you say the screws need to be?" I have no idea. Just guess and try em out. You can always add more or take some out.

From Teena on Wed, Dec 17, 2008 at 00:35:31

You all are seriously putting regular screws into your old shoes??? Hmmm ... interesting. Will you post a pic of your shoes fly?? I work better with illustrations!! :)

(awesome and torturous workout btw)

From Rhett on Wed, Dec 17, 2008 at 15:31:06

See this months RunnersWorld. There is a whole article on how to do it. Just don't use too long of screws or those shoes will really hurt your feet.

Nice run Fly.

From Kathie on Wed, Dec 17, 2008 at 20:17:50

You also have to watch out if your shoes have gel in them so you don't puncher the gel. They talk about this in runners world too.

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