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:  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.
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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Tue, Aug 10, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.800.000.002.209.00

9 miles w/ 6 x 600m intervals @5k pace w/ 90 sec recovery.  84°-88°. 

~1.2 mile warm up.

0.38 mile @ 5:35 pace, 1:28 recovery

0.38  5:31,  1:42 rec

0.37  5:49,  1:58 rec

0.37  6:05,  1:47 rec

0.36  6:17,  1:50 rec

0.36  6:23

~5 more very sluggish miles.

I ran with (far behind) the fast guy on the intervals.  I succumbed to chasing the rabbit and ran way too fast on the first 3.  Then I was really hurting on the final 3.  My 5k pr pace is 6:24.   Ugh, trying to run fast is really, really hard.  Now I need to figure out how to get my work done without falling asleep.

Comments
From Rhett on Tue, Aug 10, 2010 at 16:26:17 from 74.32.211.152

Those were some fast 600s in the beginning, but the only way to get faster is to train faster. Good job.

From Smooth on Tue, Aug 10, 2010 at 16:42:40 from 174.23.203.161

WOW~!!!! You were FLYING >>>>> !!! You rocked those 600s. SO AWESOME!!!!

From Andy on Tue, Aug 10, 2010 at 16:54:03 from 159.212.71.17

Nice work. I think your 5k pace is faster than 6:24. Probably closer to 6:00.

From fly on the Wall on Tue, Aug 10, 2010 at 17:47:50 from 204.113.19.47

Thanks Rhett, Smooth, and Andy!

Now that I've recovered a bit, I think I'll make it a goal to run the next set of 600s (in 2 weeks) more consistently, starting and ending under 6:00 and with 90 sec recoveries. If it is cooler, that will help.

From timp on Thu, Aug 12, 2010 at 08:50:58 from 129.188.33.26

When is the last time you raced a 5K?

From fly on the Wall on Thu, Aug 12, 2010 at 10:35:30 from 204.113.19.47

Tim, I raced a 19:54 flat 5k in May. It was a PR and the only time I've gone under 20:00 in a 5k race. I did a 19:07 5k as part of 12 marathon pace miles on Saturday, BUT it was downhill!

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