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
Sat, Sep 12, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.607.000.000.0020.60

12.2 "warm up" miles.  Downtown, Memory Grove,  11th Ave, up City Creek.

7 marathon effort miles down City Creek.  DOWNHILL.

1-6.23, 149 bpm.

2-6.15,  163.

3-6.30, 165.  (downhill but 5k PR pace)

4-6.44, 164.

5-6.26, 164.  (downhill but 8 seconds off 5 mile PR)

6-6.28, 167.  (downhill but 10k PR pace)

7-6.29,  168.

6:28 ave pace. 162bpm ave.  Yipee!  8 sec/mile faster and 4 bpm slower than these same miles last week.  And last week was an improvement over the time before.  Downhill but I'm feeling strong even if my legs are tired.... This was at the end of a 70 mile with speed work week.

1.4 miles cooldown. 

Comments
From Cal on Sat, Sep 12, 2009 at 12:19:36 from 76.27.9.237

Great running Mark. Sounds like a good simulation for SGM. Looking really good.

From Rhett on Sat, Sep 12, 2009 at 12:24:56 from 74.32.218.117

Wow! If that is marathon pace, you are going to shatter 3 hours!

From Kathie on Sat, Sep 12, 2009 at 12:30:58 from 207.155.176.10

Wow! Look at you go!!!!

From RivertonPaul on Sat, Sep 12, 2009 at 15:01:03 from 75.169.26.101

Very strong finish. Good job.

From fly on the Wall on Sat, Sep 12, 2009 at 17:17:41 from 166.70.192.189

I looked at my race report from a couple of years ago when I ran my PR in ST. G- 3:08... My heart rate was 156 - 171 and averaged 163.4. So effort wise today's miles were close. But I don't know how they compare elevation loss/ downhill wise....

From Teena on Sun, Sep 13, 2009 at 15:13:20 from 67.177.20.13

Are you kidding me?? You ran that at the end of a 70 mile week???

You are not human!!!

That is amazing Fly. Man, so impressive.

Nice job.

From timp on Mon, Sep 14, 2009 at 16:03:43 from 129.188.33.26

yeah - really nice run Fly. Just keep things sharp through the taper and you should rock it at SGM.

From MrsFIT on Mon, Sep 14, 2009 at 16:07:36 from 205.127.241.18

A 70 mile week?! WOW!!!!!!!!!

From fly on the Wall on Tue, Sep 15, 2009 at 11:41:36 from 168.179.215.242

Note to self- City Creek is significantly steeper than miles 14 to the finish at St. G (if the gradient was the same the finish at St. G. would be 1,000' lower! 244'/mile vs. 152'/mile). Cougar's weighted pace chart says I need 6:39 average pace for those last 12.2 miles. I find this discouraging.

From Cal on Tue, Sep 15, 2009 at 11:45:41 from 66.133.117.3

Race day magic, Fly.

You can do it.

From timp on Tue, Sep 15, 2009 at 12:11:05 from 129.188.33.26

You've put in the big miles, when the time comes to race, you'll hit those times. And yes, there will be race day magic.

Don't play the taper time mental games.

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