Fly on the Wall

December 24, 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
Mon, Sep 10, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.300.005.500.006.80

3, 2, .5 strength intervals.  I haven't done speed work since the spring and I could tell.

.4 warm up.

3 miles at 6:46 ave pace, eased into it- 6:58, 6:42, 6:38 splits.

.5 recovery slog and walk.

2 miles at 6:40 ave pace.

.3 recovery slog (ran out of time so I had to cut this recovery and last interval short).

.5 mile at 6:39.

.1 cool down. 

Comments
From Teena Marie on Wed, Sep 12, 2012 at 10:45:40 from 155.100.166.84

Since spring?????

Nice speed work!!! :)

From fly on the Wall on Fri, Sep 14, 2012 at 19:23:32 from 166.70.192.189

I've been blissfully lazy.

From timp on Thu, Sep 20, 2012 at 08:29:46 from 99.110.188.230

the first speed after a while sucks...

From Smooth on Sat, Sep 22, 2012 at 17:08:02 from 65.130.14.36

That's a great first SW back from a blissful summer! You're so dang good! :) FYI, I haven't done any speedwork for two years! I'm in an eternal blissful-laziness! Hehe! :)

From Teena Marie on Tue, Sep 25, 2012 at 12:57:04 from 155.99.161.51

Seriously? Still no new posts? :)

From fly on the Wall on Tue, Sep 25, 2012 at 18:15:33 from 166.70.192.189

I've been running, just not posting. All my runs are waiting patiently in my Garmin....

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