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.
Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Thu, Dec 18, 2008
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.300.004.000.007.30

1 mile warm up.

3 min at 10k pace, 1 min recovery, 2 min at 10k pace, 1 min recovery... repeat for about 6 miles.

1.5 miles cool down.

I had trouble finding my 6:29 goal pace.  Intervals ranged from 6:16 to 6:27 on trail with patches of snow and ice and 6:49 to 7:13 on the un-groomed, lumpy-snow covered sections of trail. Heart rate during intervals was 171 to 173bpm (after the first two).  My recovery heart rate was 162 to 166 bpm.  This workout wore me out. 

Comments
From Teena on Fri, Dec 19, 2008 at 00:29:25

It wouldn't wear you out if you didn't run so stinkin' fast!!!!!!

(Nice!!)

From DonGardinero on Fri, Dec 19, 2008 at 02:19:34

I can't believe you can run that fast on trails. Wow!!! You should run the Mid Mountain Marathon. You'd probably win.

From Andy on Fri, Dec 19, 2008 at 09:26:09

The fact that you are doing speed work on the terrain that you are is very impressive. The pace is irrelevant, it is the effort that counts and you are definitely putting in the effort.

From fly on the wall on Fri, Dec 19, 2008 at 21:17:43

Actually I was just running on the Jordan River Parkway. After about 10th North the trail is not plowed. And the pavement ends a bit beyond that. But there is no elevation change.

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