Fly on the Wall

January 12, 2025

15% off for Fast Running Blog members at St. George Running Center!

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

Mon, Dec 01, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	2.50	2.00	0.00	7.50

1 mile warm up.

2 Fatigue Fighter Intervals.

1 mile cool down.

FFI #1- 0.25 mile, 5:45-168 bpm max; 100m recovery; 0.75 mile, 6:25-169bpm ave; 200m recovery; 1.25 miles, 6:45-170bpm ave; 0.57 mile recovery. DOWN WIND

FFI #2- 0.26 mile, 174bpm max; 100m recovery; 0.75 mile, 6:38-172bpm ave; 200m recovery; 1.25 miles, 6:56-170bpm ave. Head Wind

This was a tough workout! I would have liked to been faster on the 2nd set but strugled. Not sure why but I didn't eat as well as I should have at breakfast, didn't sleep well last night (dog woke me up several times), head wind...?

Comments

From DonGardinero on Tue, Dec 02, 2008 at 10:54:14

That's still a great run!!!

Dale

From Rhett on Tue, Dec 02, 2008 at 12:45:06

Nice run, with a cool name. Did you name it yourself or is that from some training plan. I think I'll start naming my runs.

From Kathie on Tue, Dec 02, 2008 at 12:55:32

Hey my dog woke me up last night to... maybe it is a conspiracy and they are out to take over the world by not letting us sleep.

Anyway you workouts always seem so cool where do you come up with them? Or is that your trade secret?

From huans32 on Tue, Dec 02, 2008 at 14:32:54

LOL your awesome man. Great run. You got some good speed on those interval man. Nice work. All that hill training is making you such a good fast strong runner.

From Smooth on Tue, Dec 02, 2008 at 15:53:39

WOW, AWESOME FFIs. Here's my {{{ HIGH 5}}}

From fly on the wall on Tue, Dec 02, 2008 at 16:30:08

Here is my super secret training plan (complete with FFIs): http://www.runnersworld.com/article/0,7120,s6-238-244--6851-4-2X5X8-4,00.html

Shh.... don't tell my dog.

From Rhett on Tue, Dec 02, 2008 at 16:37:52

Fatigue Fighter Intervals are cool. Maybe I'll try some for my speed work. Looks like you are going to be ready to blast through Painters. Keep up the good work.

From fly on the wall on Tue, Dec 02, 2008 at 19:41:53

I hope so Rhett. But who knows what race day will bring. What I do know is that I'm always faster while sitting at my desk thinking about running, than when actually running.

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