Fly on the Wall

Buffalo Run 50k

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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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1684.36280.6081.8033.902080.66
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Long day of travel.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

3 miles in the mucky air, then 2 more on the dreadmill.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.000.000.005.30

mucky air. ran on the dreadmill but I can't remember if I ran 5 or 6 miles... so I just made something up!  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

ran on the BST to get above the mucky air.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.000.000.006.70

BST mostly above the mucky air.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

Ran home for lunch to check on our new dog.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

4.5 EZ on JRP.

I am alive and I have been running some..... I just haven't logged any of my runs since before our vacation.  

Comments
From Teena Marie on Thu, Jan 13, 2011 at 22:38:09 from 67.2.113.131

Glad you are posting again! :)

Welcome home!!!! :) :) :)

From Kathie on Fri, Jan 14, 2011 at 00:25:13 from 63.248.105.188

Where are the vacation photos? I want to see some thing along the lines of the whale video from last year.

From Smooth on Fri, Jan 14, 2011 at 00:42:05 from 67.232.119.27

I concur w/ Kathie! Pics pretty please! :)

From fly on the Wall on Fri, Jan 14, 2011 at 11:56:00 from 166.70.192.189

We saw gray whales breaching and it was amazing but we were not close enough to get any good pictures. I do have some fun pictures of the kids surfing that I will post, but it will probably be next week. We are heading to St. George and probably Mesquite and/or Valley of Fire for the long weekend for some hiking and playing in the warmer weather.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

Bad air - dreadmill run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.900.000.000.0014.90

4.5 miles with the new pooch, downtown and Memory Grove.

10.4 more on the BST.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

Virgin River trail in Bloomington. 

Comments
From Burt on Tue, Jan 18, 2011 at 16:03:43 from 206.19.214.144

What are you doing in Bloomington?

From fly on the Wall on Wed, Jan 19, 2011 at 11:53:15 from 204.113.19.47

The family and I were hiking near Babylon, in Valley of Fire, and at Red Cliffs. I was also enjoying the warm weather and the company of my mother-in-law.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

JRP.  Mild temps!  Clean air!!!  Ahhh...

When returning to work I was running on the sidewalk for a few hundred yards.  Two guys were walking toward me and as I passed one yelled at me.  It was just a loud and random sound intended to scare me.  I didn't flinch or break stride and just kept on going, but part of me wanted to clobber the jerk.

Comments
From DonGardinero on Wed, Jan 19, 2011 at 12:28:15 from 67.2.119.115

People, they're the worst!!! That's happened to me a couple of times. No wonder I hated running outside for so long.

At the Utah Valley Marathon last June, as I was approaching the finish line, maybe a hundred feet away, some punk kid threw, extremely hard, a sharp rock at my leg and it took a nice chunk out of my skin. I had a bad race and that just made it even better.

From fly on the Wall on Wed, Jan 19, 2011 at 13:47:36 from 204.113.19.47

That is awful Dale! How old was the kid and where were his parents?

Thankfully such idiots are rare. Most people I encounter around these parts are very friendly.

From MarcE on Wed, Jan 19, 2011 at 23:27:56 from 204.16.82.120

I don't run much on the sidewalks (we don't have any where I live). I wave to every driver that drives by...I'd say about 70% wave back. A few accelerate past and I swear they look like my running has ruined their day. Some people just don't like runners -- plain and simple. (but sad) Way to get back to ramping up the miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

JRP w/ coworkers.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Another nice winter day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.750.000.000.0016.75

Great day.  I ran with a neighbor.  16.75 mostly trail miles with some killer hills!

Home to towers, down to NSL, up BST Marathon route, down pipeline, up City Creek on trail, to end of plowed road, back down and home.  

Comments
From Rob Murphy on Fri, Jan 21, 2011 at 22:00:53 from 24.10.248.6

I hear you. My mood had improved 100% this weeks with some trails opening up.

Nice run today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.350.000.000.006.35

Ran to work to pick something up from my office.  Legs sore from yesterday- that's a good thing.  Wet snow and a cold north wind- that's a bad thing.

Comments
From Teena Marie on Sat, Jan 22, 2011 at 16:12:42 from 67.2.104.177

I wouldn't be able to walk (let alone run) after a run like you had yesterday. When I saw that I was like, "DANG!!!!"

Enjoy your weekend. :)

From fly on the Wall on Sun, Jan 23, 2011 at 11:29:29 from 166.70.192.189

Ohhh that is so not true.

From Smooth on Mon, Jan 24, 2011 at 01:32:02 from 67.2.67.18

Amazing runs in the cold after Friday's mountain run, not to mention returning from a tropical vacation recently!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

My quads are still a bit sore from Friday, and I'm not sure if the XC skiing yesterday helped....  But once I got going I had a really good run today.  I felt like I should have gone further.

Comments
From Rhett on Tue, Jan 25, 2011 at 11:28:54 from 74.32.222.21

Probably smart to keep it shorter if the quads were sore at the start. You won't regret that.

From fly on the Wall on Tue, Jan 25, 2011 at 11:37:45 from 204.113.19.47

Rhett, Yours is the voice of reason.

From Smooth on Tue, Jan 25, 2011 at 19:34:19 from 67.2.95.228

Glad you were smart, and not stubborn like me! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

Snow JRP.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.400.000.000.0010.40

EZ on JRP W/ coworker.  A nice winter day.

Comments
From Teena Marie on Thu, Jan 27, 2011 at 20:44:07 from 67.2.104.73

So jealous!

Very nice. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Ran home at lunch.

Comments
From Smooth on Thu, Jan 27, 2011 at 22:45:50 from 67.2.98.127

NICE to work within running distance to home!

From fly on the Wall on Thu, Jan 27, 2011 at 22:54:57 from 166.70.192.189

It is delightful. I wish I could take advantage of it more often.

From Rhett on Fri, Jan 28, 2011 at 12:51:06 from 74.32.222.21

Did you run back after lunch?

From fly on the Wall on Fri, Jan 28, 2011 at 17:03:05 from 166.70.192.189

Yep. By foot, bike, skateboard, or unicycle it is only 3.2 miles each way.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

Home to the upper tower, then shortcut (steep) to the BST, down into City Creek Canyon, BST south, Memory Grove, stairs to capitol, and home.  Ran with my neighbor/ coworker.  Nice winter day.  Felt good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.000.007.75

random route through neighborhood, downtown, Memory Grove, City Creek, and Home.  Felt very good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.000.000.006.90

Ran errands at lunch.  

Comments
From Teena Marie on Mon, Jan 31, 2011 at 21:32:44 from 67.2.102.13

Nice! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

JRP- It was cold.  ~16°, windchill 3° to 5° below.  But the air was clean and clear and the sun was shinning.   Any colder and I'd need my ski gloves and balaclava or face mask. 

Comments
From Smooth on Wed, Feb 02, 2011 at 11:26:06 from 67.2.78.121

Yes at least the sun is shinning and the air is clear!!! :) I heard Vitamin D and Oxygen are good for you!!! :) :) :)

From Rhett on Wed, Feb 02, 2011 at 15:29:23 from 74.32.210.125

All of you up there running in that cold are TOUGH! I ran inside today since it was too cold... 33 degrees. (:

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

8:19 ave pace on JRP.  Mid to upper teens with a light breeze (5-10 mph).  It sure felt warmer than yesterday.  

Comments
From Smooth on Thu, Feb 03, 2011 at 18:06:52 from 67.2.78.121

NICE run outside! Your body is acclimatized to the frigit cold now! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

26° w/ 9mph wind felt balmy.

Comments
From RivertonPaul on Thu, Feb 03, 2011 at 21:21:54 from 174.253.189.194

Nice job getting out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.100.000.000.0019.10

BST to Red Butte and back.  A nice day.  We ran a slow and ez pace.  About mile 8 I hit some ice and fell flat on my back.  Falling in such away means your feet and legs don't get hurt.  

 

Comments
From Smooth on Fri, Feb 04, 2011 at 16:34:58 from 67.2.68.145

sorry about the biff!! I shall remember that falling on my back does not hurt my legs and knees next time! check Kelli's blog...it's hilarious... the lopsided bum! :)

GREAT trail run btw!!!

From RivertonPaul on Fri, Feb 04, 2011 at 17:40:50 from 67.42.27.114

Nice miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Ran to upper tower, BST to City Creek, back home...

Comments
From Teena Marie on Sat, Feb 05, 2011 at 21:47:58 from 67.2.102.13

Home again, home again, jigga jig jig! :)

Nice week!!! :)

From DaleG on Sun, Feb 06, 2011 at 03:17:51 from 174.52.230.9

Looks like you didn't skip a beat after taking all that time off for your vacation.

From Smooth on Sun, Feb 06, 2011 at 23:11:17 from 67.2.113.127

NICE run, no mention of any residual issue from the fall.

NICE runs this week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.000.000.005.30

Comments
From Teena Marie on Mon, Feb 07, 2011 at 22:24:27 from 67.2.102.13

You are chatty now-a-days!

From Kathie on Tue, Feb 08, 2011 at 16:30:35 from 63.248.105.188

Teena - :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.800.000.000.0010.80

word

Comments
From Smooth on Wed, Feb 09, 2011 at 00:03:50 from 67.2.82.197

Such details! :)

From Kathie on Wed, Feb 09, 2011 at 13:36:21 from 63.248.105.188

response

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

®

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Comments
From RivertonPaul on Fri, Feb 11, 2011 at 12:13:03 from 67.42.27.114

Nice.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.000.000.0021.00

BST €

Comments
From DaleG on Fri, Feb 11, 2011 at 23:29:11 from 152.216.7.5

Nice!!! I don't think I could come close to running 21 miles, even if I wasn't injured.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.505.50

caught a cold

Comments
From Smooth on Sat, Feb 12, 2011 at 16:42:53 from 67.2.89.227

Sorry about the cold! Get better soon!

AWESOME 21 miler yesterday! NICE mileage week! :)

From Kathie on Sat, Feb 12, 2011 at 16:56:48 from 63.248.105.188

Very nice miles yesterday! You might just need a rest day!

From Teena Marie on Sat, Feb 12, 2011 at 19:11:36 from 67.2.72.248

As far as your run yesterday ... &@+#

As far as your cold ... *$^

(Did I speak your new language correctly? I can't find all the correct symbols, nor do I have the faintest idea what they mean!!!!!!!)

Rest well.

From timp on Sat, Feb 12, 2011 at 22:04:12 from 66.167.50.219

nice base miles - what's the goal race coming up?

From DaleG on Mon, Feb 14, 2011 at 13:59:23 from 67.2.83.1

Stupid cold!!!

Very cool that you signed up for the 50k. Hopefully I'll still be able to participate.

From MarcE on Tue, Feb 15, 2011 at 17:23:38 from 204.16.82.120

Bummer.

I noticed the efficient use of keystrokes in your blog...yet, colorful!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10






Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.000.000.008.60

I re-discovered that my Garmin doesn't work when the battery is dead.

Comments
From Teena Marie on Wed, Feb 16, 2011 at 15:54:40 from 67.2.102.27

Well that just seems absolutely crazy! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.850.000.000.656.50

4x4 min repeats on miracle mile.  Pace- 6:14, 6:18, 6:21, & 6:31.  Not as bad as I would have guessed.  I'm still fighting a cold and the wind was crazy- 37 mph w/ 48 mph gusts!

Comments
From RivertonPaul on Thu, Feb 17, 2011 at 10:45:36 from 67.42.27.114

Hope you ditch the nasty cold soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10


felt fine

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

trail.  Lower tower and City Creek with neighbor/coworker Jeromy.  

EZ recovery week

Comments
From Rhett on Sat, Feb 19, 2011 at 12:15:54 from 74.32.208.190

Hey Fly, long time no write. Looks like you are having a good running month. Keep it up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

To the upper towers and back.  I ran with my newly adopted friend, Liza.  She is a great running partner, though she runs about 3 times as far as I do and probably 2x as fast (it is like she is running fartleks the whole time).  She did seem to finally run right with me for the last couple miles.  

Comments
From RivertonPaul on Tue, Feb 22, 2011 at 16:11:00 from 67.42.27.114

Thanks for sharing the pic. Very nice.

From Smooth on Tue, Feb 22, 2011 at 21:16:31 from 67.2.85.71

got to love a nice running partner. Can she fend off cougars? :)

From fly on the Wall on Tue, Feb 22, 2011 at 21:46:50 from 166.70.192.189

I was thinking about cougars on our run. Last week there was a fresh deer carcass on the trail. Do Coyotes take down deer? A neighbor has seen a cougar near where we we on two occasions. And there was a cougar sighted and fresh kill near the U a few weeks or more ago (and I don't mean those blasted blue cougars! ;)

From Smooth on Tue, Feb 22, 2011 at 22:06:30 from 67.2.85.71

Yikes! May be you should bring a weapon? Cause if Liza runs fast than you...ummm!!! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Cross training = skiing day with my kids.  It was a great day for it!

Comments
From Smooth on Tue, Feb 22, 2011 at 22:09:43 from 67.2.85.71

Sounds like you had so much fun!!! Did your kids enjoy it? Our kids used to ski Solitude free...then they got older...now very costly!!! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.000.0011.30

JRP.  I picked up the pace heading back in.  At least I tried to pick up the pace.  I am feeling slow.  :(

Comments
From DaleG on Tue, Feb 22, 2011 at 22:01:31 from 152.216.7.5

Maybe the skiing wore you out. Sure sounds like fun, though.

From fly on the Wall on Wed, Feb 23, 2011 at 17:09:04 from 204.113.19.47

Maybe Dale. But it was sure worth it. Actually I've just been running slower this year than last year. :(

From Teena Marie on Wed, Feb 23, 2011 at 17:11:15 from 67.2.126.2

Whatever ... you are NEVER slow!!!! :)

(Unless you are pulling me along!!!)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.002.606.60

4 x 4 min intervals on Miracle Mile course.  Pacing 6:07, 6:05, 6:14, 6:17.  Better than last week, but still slower than last year.

Comments
From Smooth on Thu, Feb 24, 2011 at 01:05:09 from 67.2.85.71

Holy molly, you are FAST!!!!

Where is this Miracle Mile course?

From fly on the Wall on Thu, Feb 24, 2011 at 10:00:09 from 204.113.19.47

The course is in a park by my work. It was set up with funding from the Olympics in 2002. Last year the city put a dog park fence across the last 1/4 mile of it. Oh well. The course is crazy with turns and corners which make it slower and hard to figure out the route. The course map has been badly vandalized and half the 1/4 mile markers have been completely destroyed.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

recovery run

Comments
From Smooth on Fri, Feb 25, 2011 at 17:48:53 from 67.2.77.250

Don't you just love short week?

NICE recovery run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.401.000.000.0022.40

BST to This is the Place and back.  We lucked out with the weather and it didn't snow on us.  There were however, a few inches of fresh snow covering the trail.  It was enough to completely hide holes, rocks, ice, icy puddles, and other hazards.  This made for some challenging, slow, and exhausting running.

Comments
From Teena Marie on Fri, Feb 25, 2011 at 17:50:36 from 67.2.126.2

Wow!!! :)

Any Tibetian prayer flags?

From Smooth on Fri, Feb 25, 2011 at 17:52:12 from 67.2.77.250

WOW! That is a long *obstacle course* run! Always scary to have hidden hazards. GREAT workout! You are da bomb on uneven terrain! SO READY for the Buffalo Run!

From DaleG on Fri, Feb 25, 2011 at 20:55:08 from 152.216.7.5

Nicely done. Just curious, how long did the run take you?

From fly on the Wall on Fri, Feb 25, 2011 at 23:09:54 from 166.70.192.189

I guess any flags would have been buried in snow.

It took 4:48. (I was under 5 hours at last year's Buffalo Run, which was almost 10 miles farther). Today mile 22 was back on the pavement and I ran it at 7:12- downhill. My legs were shot by then.

From DaleG on Fri, Feb 25, 2011 at 23:27:12 from 152.216.7.5

Sounds like a really tough run.

From timp on Sat, Feb 26, 2011 at 13:26:11 from 66.167.50.219

wow - what an adventure -sounds like a blast!

From fly on the Wall on Sat, Feb 26, 2011 at 13:46:45 from 166.70.192.189

Thanks Tim. I have the Buffalo Run 50k in about a month.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

Just running around in the snow.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Xtraining- Day of downhill skiing with daughter at Alta.  A bit worn out by the end of the day.

Comments
From RivertonPaul on Mon, Feb 28, 2011 at 18:19:37 from 67.42.27.114

Nice time with your daughter. :)

From allie on Mon, Feb 28, 2011 at 19:37:05 from 174.23.253.123

now that's a good day of cross training...

From fly on the Wall on Mon, Feb 28, 2011 at 19:58:22 from 204.113.19.47

It was great fun. She has gotten good enough that we can ski almost anywhere on the mountain. By the time she's a teen, she'll be kicking my butt.

From DaleG on Tue, Mar 01, 2011 at 13:46:23 from 67.2.19.240

Sounds like fun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

ez jrp

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.400.000.002.006.40

JRP w/ the fast guy.  We ran 4- 1/2 mile repeats. 

My times were 2:51, 2:53, 2:52, and 2:55.  aka 5:47, 5:49, 5:50, and 6:00 Garmin paces (the fast guy was consistently at 5 minute mile pace and would wait for me at the end of each interval).  Ouch.  Trying to run fast hurts.

Comments
From Smooth on Tue, Mar 01, 2011 at 16:10:02 from 67.2.120.80

AWESOME 1/2 mile repeats! WOW! SO FAST!!!

The *hurt* don't last very long with your speedy pace!

From allie on Tue, Mar 01, 2011 at 19:05:25 from 174.23.253.123

great workout. gotta love the hurt.

From Kathie on Wed, Mar 02, 2011 at 14:26:55 from 174.23.137.227

Love the hurt, lets you know your alive...or about to die.

From Teena Marie on Thu, Mar 03, 2011 at 17:15:08 from 67.2.100.67

YOU, FLY, are the FAST GUY!!!! :)

Nice repeats, friend. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.300.000.000.0012.30

JRP.  just get it done miles...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

Felt like a slug.  Hopefully I will feel better for tomorrow's long run. 

Comments
From MarcE on Fri, Mar 04, 2011 at 00:13:59 from 204.16.82.120

Maybe you're still recovering from those speedy 800s? Got any races coming up? You doing the Buffalo 50K?

From fly on the Wall on Fri, Mar 04, 2011 at 10:09:11 from 166.70.192.189

Yep, Buffalo 50k in 3 weeks + 1 day.

From RivertonPaul on Fri, Mar 04, 2011 at 11:37:56 from 67.42.27.114

Good luck with the long run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.005.000.000.0021.00

A good run today. 21 miles on BST.  I wanted to do 22 buy ran out of time.  But because I was running out of time I abandoned my running partner and did the last 5 miles at about race pace effort, which felt good (physically, I felt bad about leaving my friend behind). 

Comments
From DaleG on Fri, Mar 04, 2011 at 22:51:03 from 152.216.7.5

You should feel bad. Just kidding.

From Smooth on Sun, Mar 06, 2011 at 01:19:15 from 67.2.85.101

:) Nah! As long as she/he was okay with it, you shouldn't feel bad!

AWESOME 21 miler with some fast miles and strong finish! :)

From Kelli on Sun, Mar 06, 2011 at 01:32:57 from 71.219.97.85

Glad to see that the "feeling like a slug" thing did not hold you back. And never feel bad, runners understand!

From RivertonPaul on Mon, Mar 07, 2011 at 11:26:25 from 67.42.27.114

Way to kick it in gear.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

I ran from home- up, up, up to the top towers then down, down, down to City Creek and back home (maybe 3,800' vertical gain+loss).  OK but bit tired and slow.  I think I needed more fuel and fluid, I did not take any of either with me and with the elevation change, snow, mud, etc. this was a 2.25 hour run.  Took our new dog with me.  When she gets to the snow, she becomes a total lunatic- running, jumping, and frolicking. 

One of the things I love about where we live is that I can go for a mountain run and walk downtown to any number of restaurants, theaters, etc. without ever getting in the car.  Which is what my wife and I did in the evening after my run.  It was a nice balmy (for Utah in March) night.  I really enjoyed it and the walking seems to aid recovery from trail running. 

One more big(ish) week then a two-week taper to the Buffalo Run 50k. 

Comments
From Teena Marie on Sun, Mar 06, 2011 at 19:16:08 from 67.2.100.67

I am in awe of your week! I have run to the top towers with you and it was TOUGH!!!! (Or have I? Is this an even tougher run than the tough ones you took me on?) Anyway, what I was going to say is that I have NO IDEA how you managed that after running 21 miles the day before!!! You are a machine!!!!

From fly on the Wall on Tue, Mar 08, 2011 at 10:10:27 from 204.113.19.47

Same tower, nothing more.

VERY S L O W L Y is the only way I could managed it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.500.005.500.006.00

JRP with the Fast Guy.  I didn't turn on my Garmin til 1.5 miles into it, then 6:49 @ 161bpm, 6:50 @ 166 bpm, 6:50 @ 170, 6:58 @170 bpm.  0.5 cooldown.  Can I count this as my speed work for the week?

Comments
From Smooth on Tue, Mar 08, 2011 at 00:01:11 from 67.2.121.181

umm, running w/ the Fast Guy counts as sw every time! :) AWESOME consistent paced run! and SO FAST:) I can't even run 200m at that pace! :)

From RivertonPaul on Tue, Mar 08, 2011 at 11:20:49 from 67.42.27.114

Nice speedy work.

From MarcE on Tue, Mar 08, 2011 at 15:17:05 from 204.16.82.120

Yes, that's speed work in my book.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.300.000.000.0013.30

JRP to Legacy at a slow pace- <9:30 min/mile

Comments
From Smooth on Wed, Mar 09, 2011 at 14:02:02 from 67.2.104.153

Perfect run after the SW day before!

Was there snow/ice on the parkway?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

EZ JRP.  Felt pretty good considering the previous 2 harder days.

Comments
From Kelli on Thu, Mar 10, 2011 at 10:48:50 from 71.219.97.85

Great week and finally some semi-decent weather.

SO, are you doing the 50k? I can not keep this stuff straight.

From fly on the Wall on Thu, Mar 10, 2011 at 14:15:46 from 204.113.19.47

50k it is. I'm heading to the island to run the loop with my neighbor tomorrow morning.

From Teena Marie on Thu, Mar 10, 2011 at 19:08:57 from 67.2.100.67

Good luck tomorrow! You are a machine!!!! :) :) :)

(Are you going to wear your Hawaiian shirt for the 50K?)

From fly on the Wall on Thu, Mar 10, 2011 at 19:26:05 from 204.113.19.47

If the weather is not too bad I will. At the end of March, it could be snowing or warm and sunny.

From Kelli on Thu, Mar 10, 2011 at 19:48:18 from 71.219.97.85

OH, that is a fun course!!!! TWICE!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.300.000.000.004.30

recovery miles

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
24.200.000.000.0024.20

25k loop of Buffalo Run and then some.  Ran with neighbor/co-worker.  It was a beautiful day for I run.  I so hope the weather is nice for the race.  

Comments
From Smooth on Fri, Mar 11, 2011 at 18:51:59 from 67.2.72.228

NICE! You are so very ready for the Buffalo run!

From Dorsimus on Fri, Mar 11, 2011 at 19:31:01 from 66.239.250.209

Love the loop! Here's to hoping the weather is as nice as it was today. See you there! Should have a pretty good group from the blog there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

EZ random route to Memory Grove and up City Creek.  I felt OK but I was moving slow.

Comments
From Smooth on Sat, Mar 12, 2011 at 23:37:49 from 67.2.89.126

Wow, that's a long route for the day after that awesome LONG RUN! Nice!

how do you taper for the ultra anyway?

From RivertonPaul on Sun, Mar 13, 2011 at 14:16:25 from 174.253.165.230

Great week of running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

X training- skiing with my kids.  My 7 year wanted to ski the terrain park, over and over.  This was fine but on a jump thingy I crashed hard enough to see stars.  DOH. 

Comments
From Smooth on Sun, Mar 13, 2011 at 23:00:48 from 67.2.111.136

yikes! Did you wear helmet? Be careful! I don't ever go to the terrain park...too many hot-doggers! :)

From fly on the Wall on Mon, Mar 14, 2011 at 11:27:44 from 204.113.19.47

Yes. We all ski with helmets on our heads.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

Recovery run on JRP.  Neck sore and stiff from yesterday.... not 100%.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

10.3 at lunch on JRP.  ~.7 after work on the dreadmill trying on new shoes.

Head and neck on the mend, legs felt really good.

Comments
From Smooth on Tue, Mar 15, 2011 at 22:36:20 from 67.2.70.168

Nice inventory of head, neck and legs!

What about the new shoes? Are they trail shoes? Special overpronation-correction babies? Keepers?

From fly on the Wall on Tue, Mar 15, 2011 at 23:37:14 from 67.182.229.19

I have yet to find trail shoes that work for me. I wear custom orthotics for my severe pronation and I don't much like motion control shoes- too heavy and stiff. The new shoes are just updated versions of what I had (Nike Lunarglide 2 vs Lunarglide) so they should be keepers. I am amazed by the wonderous, amazing, and down right ugly colors they come in. The pair I just bought locally are black with very red bottoms. Past pairs have been neon green with blue, navy blue with bright red, bright light blue with bright yellow. And, I just ordered a couple of deeply discounted pairs in gray with neon yellow and "Club Purple/Volt-Ink-Flint Platinum!" Good thing I'm color blind! (I guess I might prefer even the ugly colors to the old-school boring white shoes.)

From Smooth on Tue, Mar 15, 2011 at 23:54:58 from 67.2.70.168

I think the Purple/Platinum is a great combo. My Mizuno Elixir is Charcoal/Purple...it's wearing on me! :)

From fly on the Wall on Wed, Mar 16, 2011 at 12:09:00 from 204.113.19.47

Your Mizunos are almost muted compared to these- http://store.nike.com/us/en_us/?&wfp=true#l=shop,pdp,ctr-inline/cid-100701/pid-338473/pgid-402004

From Rhett on Wed, Mar 16, 2011 at 13:52:26 from 74.41.249.102

Either you're super fast or you get a much longer lunch break than I do... or both.

From fly on the Wall on Wed, Mar 16, 2011 at 15:59:57 from 204.113.19.47

I get a longer lunch break. This is good and bad, as I'm at work 11+ hours.

From Rhett on Wed, Mar 16, 2011 at 16:47:27 from 74.36.33.52

That is a long work day. I usually get a 5 min. lunch break and no other breaks besides no shows, but I'm only at 7:30 hours.

From fly on the Wall on Wed, Mar 16, 2011 at 17:14:23 from 204.113.19.47

Sounds dreamy! But maybe that's just the grass being greener on the other side of the web..... Nah! I'd trade you in a heart beat!

From Smooth on Thu, Mar 17, 2011 at 13:21:12 from 67.2.103.237

Those shoes have WILD, CRAZY FAST colors!!! :) You should wear tops to match those shoes, hahaha!!! :)

No lie, Boston has some wild neon green theme this year!

HAPPY St. Patrick's Day!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.204.000.000.005.20

 

 0.5 mile warm up, 4 miles at sub 3 marathon pace, 0.7 cool down.

6:47 @ 162bpm.  6:50 @ 162bpm. 6:46 @ 168bpm. 6:47 @ 171bpm.  I felt good but unfortunately I cheated.  I had a 28 mph wind that was pushing me along much more than it was in my face.

Comments
From Smooth on Thu, Mar 17, 2011 at 13:17:38 from 67.2.103.237

Running w/ wind beneath your wings is not cheating! :) AWESOME!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3ez jrp

Comments
From Teena Marie on Thu, Mar 17, 2011 at 21:17:05 from 67.2.94.242

Is your race this Saturday?

From fly on the Wall on Thu, Mar 17, 2011 at 23:27:34 from 166.70.192.189

A week from Saturday..... tic, tic, tic. Actually I'm not worried about it because I won't be trying to run particularly fast.

From Smooth on Fri, Mar 18, 2011 at 18:48:58 from 67.2.103.237

Do you taper for these ultras?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 EZ pace on BST.  Legs not popping.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.506.500.000.008.00

BST w/ some faster miles, not fast but faster than slow

Comments
From Smooth on Mon, Mar 21, 2011 at 15:18:34 from 67.2.72.18

NICE MP miles! Five more days! Does it ever get much rain out on the Antelope Island? There's forecast of rain the next few days. May be it will just soften the trail and keep down the dust!

Have a great taper week! :)

From Teena Marie on Mon, Mar 21, 2011 at 23:20:12 from 74.211.26.22

Oh man, it is right around the corner!!!! :) :) :)

From DaleG on Tue, Mar 22, 2011 at 03:19:29 from 152.216.7.5

Are you ready to run with the buffalo?

From Kathie on Tue, Mar 22, 2011 at 10:22:12 from 97.126.209.130

You ready to run... where the buffalo roam and the deer and the antelope play?

From fly on the Wall on Tue, Mar 22, 2011 at 12:17:09 from 204.113.19.47

I'm ready as I'll ever be.

"... and the skies are not cloudy all day." This is a race for fun and it should be a lot more fun if it does NOT rain or snow. Right now the forecast is for mostly cloudy but only a 30% chance of precip.

From Rhett on Tue, Mar 22, 2011 at 12:25:15 from 74.36.33.52

Faster is good.

BTW. I was getting a kick out of your posts yesterday. You missed your calling. You should have been a writer.

From Kelli on Tue, Mar 22, 2011 at 22:55:22 from 71.219.97.85

I was gonna say....the skies WILL be cloudy all day! Go figure that we get the first year of bad weather they have ever had.

Best of luck to you, what time is your race start? 8?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

I guess I forgot to post any runs this week.... And I cleared the memory from my Garmin in prep of the Buffalo Run.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

Just biding time......  

Comments
From Smooth on Wed, Mar 23, 2011 at 17:34:18 from 67.2.105.240

tic tock tic tock!!! 2.5 days!!! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.200.000.000.003.20

Preview of Saturday (from 3/11/11)

 

 

 

Comments
From jun on Wed, Mar 23, 2011 at 17:39:47 from 66.239.250.209

Is it cool or sad that I've run out there so many times recently that I know exactly where each of those three pics are?

From fly on the Wall on Wed, Mar 23, 2011 at 17:57:22 from 204.113.19.47

hmmmm..... Maybe it depends on how far you have to drive to get there.

From Scott Wesemann on Wed, Mar 23, 2011 at 18:03:22 from 66.239.250.209

looks good. I hope the skies are that clear on Sat.

From RivertonPaul on Wed, Mar 23, 2011 at 18:22:28 from 67.42.27.114

Enjoy!

From fly on the Wall on Wed, Mar 23, 2011 at 18:35:07 from 204.113.19.47

"looks good. I hope the skies are that clear on Sat." Me too.

Thanks Paul

From Rhett on Thu, Mar 24, 2011 at 13:21:49 from 74.36.33.52

Looks beautiful. Any goals for the race?

From fly on the Wall on Thu, Mar 24, 2011 at 13:57:24 from 204.113.19.47

Goals

1. Stay warm. (It should be mid 30s at the start and nearly 50 at the finish. Only a 30% chance of precipitation.)

2. Enjoy the morning.

3. Finish faster than last year? Or Finish slower than last year.

From DaleG on Thu, Mar 24, 2011 at 19:58:55 from 152.216.7.5

Whatever happens on Saturday, I hope you have a ton of fun. Wish I was running it with you. I'm still pretty bummed about it.

From Smooth on Fri, Mar 25, 2011 at 00:24:06 from 67.2.117.28

I am pretty sure you'll achieve all your goals! Can't wait to read all about it!

Btw, love those green shoes! :)

From timp on Fri, Mar 25, 2011 at 12:32:30 from 144.188.24.27

good luck and have fun! It is beautiful out there.

From Teena Marie on Fri, Mar 25, 2011 at 18:52:25 from 67.2.71.182

Go rock this baby!!! :)

Can't wait for all the details!!! :) :) :)

Seriously, best of luck and have fun!

From Kathie on Fri, Mar 25, 2011 at 18:52:31 from 97.126.209.130

Good Luck tomorrow, I too love the green shoes!

From Teena Marie on Sun, Mar 27, 2011 at 12:05:14 from 67.2.71.182

Anxiously awaiting some details!!!! :)

Race: Buffalo Run 50k (32 Miles) 05:15:00, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0032.000.000.0032.00

Today was my second ultra and the second time I've run over 26.x miles. We had no rain or snow (yea!) and cool to almost cold temps. 

I did not really have a time goal and that was maybe a good thing.  I finished about 15 minutes slower than last year.  I think this was good for 5th place in my graying beard age group (last year I was 4th).  I did have a goal to have fun- accomplished.  There were lots of nice people out on the course, some even laughed at my dumb jokes.  My mother and step father are in town and took my kids out to meet me at the finish, very nice for me, but cold and not as fun for the kids. 

Ave pace 9:49.  Ave heart rate 159.  I kept my heart race fairly constant through the race, though it started to fall a bit the last 6 miles.  My half split was about 2:25.   

Ogden is in 8 weeks.  I think I will take some recovery time and then work on keeping a faster pace.  I don't expect anything close to a PR at Ogden, hopefully I'll shoot for that if I get into St. George.



 

Comments
From Tom Slick on Sun, Mar 27, 2011 at 13:39:57 from 69.171.160.122

Congrats Fly !!!! Way to get it done!

From DaleG on Sun, Mar 27, 2011 at 13:45:58 from 173.147.96.28

Nicely done!!! Now how the heck did I miss you? I was standing right by the fence just before the finish area.

From Teena Marie on Sun, Mar 27, 2011 at 13:49:54 from 67.2.71.182

Glad your "have fun" goal was met!!! :)

Love the pics (sweet shirt). :)

A huge congrats!!! Now get some rest!!! :)

From Kelli on Sun, Mar 27, 2011 at 15:58:33 from 71.219.97.85

Seriously, you ran that torturous hill loop twice! AMAZING! I never would have made it, NEVER!

Glad you had a good time, rest up!!!!

From JulieC on Sun, Mar 27, 2011 at 17:55:31 from 71.35.251.50

It looks like we were next to each other...WHAT IS IT WITH THAT SECOND LOOP? do you think if we ran the first A LOT slower we could have run a negative split or is it the wind/salt air and time on our feet that takes us down? Nonetheless you stuck with it and finished well. Good luck at Ogden!!

From timp on Sun, Mar 27, 2011 at 20:15:24 from 66.167.50.219

nice job Fly - that sounds like a good time on the trails.

From Rhett on Mon, Mar 28, 2011 at 16:41:14 from 74.36.33.52

Great job Fly. How you feeling today?

From Andy on Mon, Mar 28, 2011 at 16:47:36 from 159.212.71.173

Great job, Mark. Cool to see the shirt has become your trademark race attire.

From fly on the Wall on Mon, Mar 28, 2011 at 17:29:22 from 204.113.19.47

Thanks everyone.

I am feeling pretty good today (Monday). Just a bit of soreness in the quads, so I'm talking the day off. But I'm kind of anxious to start trying to get ready for Ogden.

From Rhett on Mon, Mar 28, 2011 at 17:32:48 from 74.36.33.52

Don't rush it. I been there and done that and it has almost always ended in an injury.

From Kathie on Mon, Mar 28, 2011 at 18:19:39 from 97.126.209.130

Love the shirt! great run!!!

What is your goal for Ogden?

I agree with Rhett, give it a few more days!

From fly on the Wall on Mon, Mar 28, 2011 at 20:01:24 from 204.113.19.47

I'm not sure about a goal for Ogden. I know I won't be ready to run fast.

From timp on Mon, Mar 28, 2011 at 21:35:17 from 66.167.50.219

so when is ogden marathon anyway? I can't keep track of all the ones out there.

From allie on Mon, Mar 28, 2011 at 22:35:14 from 174.23.241.50

way to go! love the shirt.

From Burt on Tue, Mar 29, 2011 at 00:22:55 from 72.223.90.79

allie, are you saying you love the shirt or are you telling fly to love the shirt?

From allie on Tue, Mar 29, 2011 at 00:27:52 from 174.23.241.50

like the hat.

From fly on the Wall on Tue, Mar 29, 2011 at 10:34:06 from 204.113.19.47

TimP, I have a hard time keeping track of all the races out here and I'm signed up for some of them. I just checked, Ogden is May 21.

Thank you Allie!

Burt, If allie was telling me to love the shirt, she would have used olde English. "Thou shall love thy shirt."

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.400.000.000.004.40

JRP Nice and ez.  I felt pretty good while I was running.

Comments
From Lily on Wed, Mar 30, 2011 at 10:25:23 from 67.199.178.210

Hey ya! You did well on Sat. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.700.000.000.004.70

I feel good and would like to try and run further and/or harder but I am heeding Rhett's advice to not rush it. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

Feeling good but for some ankle soreness. No biggie... 

 

http://www.sportsscientists.com/2007/10/women-vs-men-part-iii-women-find-their_11.html

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

EZ  recovery run.

Temple grounds (the bulbs aren't really open yet), Memory Grove, City Creek Canyon, home.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

5k hike w/ wife from NSL BSL trail head to lower towers

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Very ez pace with some coworkers. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.800.004.000.006.80

 

JRP-  2x2, 2 times 2 miles at faster than marathon race pace in the wind17-19mph w/ gusts to 25mph.

6:49@163bpm & 6:47@168bpm Downwind!

1/2 mile recovery

6:44@164bpm & 6:49@172bpm Downwind, except last 1/4 mile.


Comments
From Teena Marie on Tue, Apr 05, 2011 at 19:11:26 from 67.2.71.182

Nice!

I hate the wind!!!

From Kelli on Tue, Apr 05, 2011 at 23:08:17 from 71.219.97.85

Impressive workout! Why am I still so whipped and everyone else is back out there running like crazy!

Take care to not blow away on the wind.

From fly on the Wall on Wed, Apr 06, 2011 at 11:59:41 from 204.113.19.47

Thanks Teena. The wind is your friend.

Kelli, You should still be whipped. You ran a 50 mile trail race! and WON! and set an age group RECORD! and did so only 10 days ago! I did none of these things. Besides, you have more mileage than me this week.

From Kelli on Wed, Apr 06, 2011 at 13:31:00 from 71.219.97.85

Thanks for making me feel better. I signed up for a 50k (end of April) long before I even decided to do the 50 miler. I just hope I am recovered because I wanted to do well. I may have to treat it as more of a fun run, though. I do not see the light at the end of the tunnel!!!!

From fly on the Wall on Wed, Apr 06, 2011 at 13:44:15 from 204.113.19.47

Maybe now it is too soon to be looking for the light, but the end of April is a long way away.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

jrp recovery pace

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.006.000.000.007.00

JRP. Windy but I made it back just before the rain! wind- ~20mph.  6 miles at what I thought might be marathon pace.  The miles into the wind felt hard down wind felt ok but harder than marathon pace.  This is flat ground so maybe I'm not too far off for the downhill parts of Ogden.  Or maybe I'm dreaming.  Ogden is not a goal race and I won't be trained for it, so whatever.....

 7:03@150bpm mixed wind

7:02@157bpm headwind

7:00@162bpm headwind

 7:01@165bpm tailwind

7:01@164bpm tailwind

6:58@167bpm tailwind

Comments
From Teena Marie on Sat, Apr 09, 2011 at 18:48:24 from 67.2.71.182

WOW!!! You are amazingly consistent in both head and tailwinds!!! Very impressive! :)

From Smooth on Mon, Apr 11, 2011 at 01:26:05 from 67.2.74.200

Ummm! That is one AWESOME consistent paced run with wind in all directions!!!!

SO very SPEEDY!!! NICELY done, Mark!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.740.000.000.006.74

recovery pace...  in prep for tomorrow's long run that didn't happen.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

It snowed almost all day and I just didn't feel like running in an April snow storm + my wife and daughter were gone so I was at home with my son and didn't want to find a baby sitter + I just raced 50k 2 weeks ago + I'm not running Ogden as a goal race + ....  So I feel justified and just fine for being a slackard.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Cross Training-  Day of skiing at Snow Bird with my daughter.  Once we made it out the door we had a great time.  Is this really the second week of April???   The snow was great and there was tons of it!!!!  An amazing day for the slopes.  Woo Hoo.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.800.006.000.007.80

JRP 3 x 2 mile repeats at sub race pace.  10mph south wind.  ~50° :)

1-6:49@161bpm, 2-6:49@167bpm. mostly downwind

1-6:45@163bpm, 2-6:47@172bpm. downwind

1-6:47@167bpm, 2-6:48@177bpm.  headwind/ last mile inconsistent pacing due to signal (ran fast to catch it), dog walker with a 12' leash across the trail (slowed then sped around them), and pedestrian traffic (I found myself speeding up to pass people, must be some sort of primal urge to prove my hunting prowess).

I felt really good except the last half mile or so.  But my heart rate kept going up.


Comments
From Teena Marie on Mon, Apr 11, 2011 at 18:24:12 from 67.2.71.182

Dang you are fast!!! Loving the hunting prowess theory! :) :) :)

From Rhett on Tue, Apr 12, 2011 at 18:19:03 from 173.84.238.241

Man, you sure nailed those splits. You would make a serious hunter.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

EZ recovery run on JRP.  But who cares... Today I was interviewed by the Deseret News for an article titled, Utah has plenty of bars and more devils than hell. http://www.deseretnews.com/article/705370475/Utah-has-plenty-of-bars-and-more-devils-than-hell.html?pg=1   How cool is an article that mentions bars, devils, hell, Jesus, God, and nipples? And in the Des News no less.

Comments
From DaleG on Wed, Apr 13, 2011 at 01:45:03 from 67.2.18.7

Mark, I read that article on KSL.com today and saw your name. Very cool. I've always been interested in all the cool names throughout the state, especially in the southeast desert around Canyonlands and Moab.

From fly on the Wall on Wed, Apr 13, 2011 at 10:00:38 from 204.113.19.47

Dale, If you click on "Survey Notes" in the Des News article, it will open a PDF. In the PDF on page 10 are more names.... Or if you look here http://geonames.usgs.gov/pls/gnispublic/f?p=154:1:3530901177902198 you can search for yourself. There are some gems that didn't/ couldn't be 'printed.'

From DaleG on Wed, Apr 13, 2011 at 23:36:19 from 152.216.7.5

I will definitely check out those documents.

Oh, I forgot to mention one of my favorites. Cleopatra's Chair down in Canyonlands. My dad and I always use that as a reference point whenever we go exploring.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.009.000.000.0010.00

Tried to run 9 proposed/hopeful/possible/? marathon pace miles @7:00 pace.  They felt hard, too hard.  My legs still feel Mondays faster miles.  Hmmm.... 

Wind 20-24mph w/ gusts near 30mph

6:59 @ 152bpm.  mixed but mostly downwind.

7:00 @ 157bpm.  downwind.
7:03 @ 160pbm.  downwind.

7:07 @ 163bpm.  downwind.

7:06 @ 168bpm.  upwind.

7:12 @ 170bpm.  upwind1/2mile. Had to stop and adjust my shoe (watch stopped)

7:09 @ 168bpm.  upwind.

7:13 @ 167bpm.  mixed but mostly upwind.

7:02 @ 170bpm. downwind.

7:03 @ 172bpm. upwind 1/2mile.

Average 7:05, but my heart rate was too high to sustain, but there was wind...  I have a lot of work to do this summer.

Comments
From timp on Thu, Apr 14, 2011 at 11:33:35 from 144.188.24.30

tough workout in that kind of wind - when is your marathon?

From fly on the Wall on Thu, Apr 14, 2011 at 18:21:34 from 204.113.19.47

I'm running Ogden in about 6 weeks and then I hope to really train for a fall marathon.... St. George, if I get in through the lottery.

From timp on Thu, Apr 14, 2011 at 22:33:18 from 144.188.24.30

well then you have a few weeks to get yourself in sub 3 shape-

From fly on the Wall on Fri, Apr 15, 2011 at 11:35:26 from 166.70.192.189

Tim, That is funny!!!

From timp on Fri, Apr 15, 2011 at 11:40:39 from 144.188.24.27

I try to entertain---

but seriously - get some good tempo runs in and you never know

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

EZ pace. 

Usually I'd be running on the nice and safe Jordan River Park Way trail through Rose Park (some locals are afraid of this part of town) during the week, but today I ran up City Creek canyon.  Some lunatic walking down the canyon started yelling obscenities and threats at me and my dog as we were running up canyon.  I'm not sure if he was psychotic, whacked on drugs, or both or what.  I ran on the opposite side of the road and he did not make any movements toward me, just spewed verbal threats.  I was concerned enough that running back down canyon I carried a good sized rock in my hand.  A couple of runners coming up said they had received the same treatment.  Luckily, when I passed him again he only launched another screaming verbal assault.  I did find a city truck and told the driver who seemed happy to call the police.

Oh well....  I need to learn not respond to such nonsense. 

Comments
From Bonnie on Thu, Apr 14, 2011 at 18:46:54 from 128.196.228.134

I used to start my long runs at Rose park and run on the JRP - I never had *any* problems there (of course, I never had any problems in City Creek Canyon either ;) ).

Anyway -- I am glad you, and your dog, are safe!

From DaleG on Thu, Apr 14, 2011 at 20:30:03 from 152.216.7.5

What a weirdo!!!

From timp on Fri, Apr 15, 2011 at 13:11:30 from 144.188.24.27

that makes the every days runs a little more exciting, right?

From fly on the Wall on Fri, Apr 15, 2011 at 15:06:57 from 166.70.192.189

Bonnie, In seven years running 4 or 5 days a week on that section of the JRP I've been propositioned twice but never received any sort of threat. I guess I was just unlucky in City Creek.... I'm about to take a road trip with my family. I should be running in Tuscon next week. Maybe I'll find adventure there?

Tim, True. And I bet there is some benefit to running with rocks in your hands.

From timp on Fri, Apr 15, 2011 at 15:19:54 from 144.188.24.27

yeah you can do some arm curls and build up some big guns

From Andy on Fri, Apr 15, 2011 at 15:21:02 from 159.212.71.200

I cannot imagine anybody being afraid of that part of town. Oh wait, I am. It is scary when you have no idea what the person's state of mind is and what they are capable of doing. Glad that the run ended without incident.

From Bonnie on Fri, Apr 15, 2011 at 15:22:37 from 128.196.228.134

Fly -- if you tell me what part of town you will be in I will see what I can do about making it as adventurous as possible ;-). seriously, you should message me so I can give you some good places to try.

... for the record, I was never propositioned on the JRP ... what is wrong with me? ;-)

From fly on the Wall on Mon, Apr 25, 2011 at 16:35:04 from 204.113.19.47

Unfortunately a bad cold kept me from running in Tucson.

You just didn't run enough on the JRP.... Your prop was coming.

From Bonnie on Mon, Apr 25, 2011 at 19:43:51 from 128.196.228.134

That is too bad about the cold, I hope you had a good time anyway ...

I hope you are right (about the JRP)? I think .... ;-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.300.000.000.0016.30

Downtown, Memory Grove, City Creek Canyon, back home.  The upper part of the road is still snow packed, so I didn't go all the way up.  Some icy sections before I turned around.  It was a very nice day, NO one screaming threats and obscenities at me :)  

7:56 @132bpm down and up

8.27-152 up

8.55-157 up

8.56-156 up

9.22-156 up

9.02-153 up

9.09-155 up

9.45-155 up ice and snow

7.59-148 down ice and snow

8.29-149 up and down some ice and snow

8.30-152 up and down? stopped to talk to biker? some ice and snow

7.10-155 down

7.14-151 down

6.47-161 down

6.52-163 down

7.27-158 should have finished stronger.

I felt like I was putting in a decent slower than race pace effort but my heart rate was pretty low... Is this because I'm tired and feel a little bit sick (sore throat)?


Comments
From MarcE on Tue, Apr 19, 2011 at 00:56:04 from 204.16.82.120

Doesn't a lower heart rate indicate a high fitness level? It's starting to be that time of year when I start to envy your cooler temps. Nice long run.

From Teena Marie on Thu, Apr 21, 2011 at 13:59:41 from 155.99.215.134

Where are you? I keep looking at your blog but there has been no updates.

Everything okay?

From Rhett on Thu, Apr 21, 2011 at 17:57:30 from 74.41.249.102

Looks like a nice run, except for the snow part.

From Teena Marie on Sun, Apr 24, 2011 at 11:06:51 from 67.2.100.158

Are you on vacation again???

Happiest Easter ever to you and your family! :)

From fly on the Wall on Mon, Apr 25, 2011 at 10:49:05 from 204.113.19.47

I was on a road trip vacation over my kids' spring break.... It was also Free National Parks Week. We hit Bryce, Grand Canyon, Saguaro, and Zion on the way to and from my sister-in-law's in Phoenix. It was a good trip, but I had a bad cold the whole time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

About 5ish miles in and near Bryce NP. Feeling like I'm getting sicker.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

SICK.  My head feels like a giant mucus-filled zit.  I wish I could pop it and be done with it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

SICK.  :(   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.600.000.000.007.60

Trail in north Phoenix.   Still sick.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.003.000.006.10

Trail n. Phoenix.  Still sick but trying not to loose too much of the limited fitness I have, so I ran 3 intervals.

Times meaningless due to trail with hills (and this stupid cold).

6:57 @ 156bpm

7:25 @ 165bpm

7:35 @ 170bpm

 

Also- Garmin says I ran 139.1 miles at 4:59 ave. pace, most miles were at  ~0.50 pace.  Woo Hoo.  (I'm amazed that the Garmin tracked when it turned on in my bag.)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

SICK.  This is the worst cold I've had in years.  Yuck. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.105.000.000.006.10

North Phoenix trail.  Still sick.  Garmin battery dead.  Tried to do some tempo miles.  I really faded toward the end.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.200.006.000.007.20

JRP.  Still sick but on the mend.  Mostly just phlegm and a bit of a cough, especially when I stop running. 

2x3 miles at <M pace w/ 1/2 mile recovery jog between.

6:47-156bpm, 6:48-165bpm, 6:44-169bpm.  tailwind?

 6:47-164bpm, 6:49-172bpm, 6:47-175bpm.  6-10 mph headwind, gusts to ~17.  Rain during 1st and 2nd mile.

Heart rate up a bit but they felt easy.  No doubt the lack of miles last week is why.   

Comments
From Teena Marie on Tue, Apr 26, 2011 at 00:04:55 from 67.2.88.232

How can you run that fast when you are sick?????

Please be careful ... please please oh pretty please.

From DaleG on Tue, Apr 26, 2011 at 01:00:09 from 67.2.27.48

I'm in awe of anyone that can run while being sick. I have a hard enough time running while I'm healthy. Nice job

From fly on the Wall on Tue, Apr 26, 2011 at 10:01:33 from 204.113.19.47

Last week I ran less than 20 miles total because I was sick. I feel like I'm at the tail end of this lingering cold and thus I'm trying to resume training. My cough is NOT a deep bronchial cough but a shallow dry one. If I start to feel worse or stop getting better I'll resume resting. I promise.

From Kathie on Tue, Apr 26, 2011 at 21:42:42 from 97.126.209.130

three mile repeats, that is an odd distance why did you choose it?

From fly on the Wall on Tue, Apr 26, 2011 at 22:26:50 from 166.70.192.189

No reason other than I felt like taking a break after the first 3 miles and I wanted to run a total of 6 miles at this pace.... Past weeks I've run 3x2.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

Recovery pace miles on the JRP.  For me on this day that meant my pace was just under 9:00.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.4010.000.000.0010.40

10 miles JRP @ MP pace?  ave 7:00, 160bpm.

6:59-146bpm, 7:00-155bpm, 6:56-158bpm, 6:58-158bpm, 7:04-161bpm, 6:58-163bpm, 6:58-163bpm, 7:00-165bpm, 7:04-165bpm, 7:06-166bpm

(still a bit snotty from my cold, but just a bit)

 

Comments
From timp on Wed, Apr 27, 2011 at 19:26:10 from 144.188.24.27

nice run Fly

From DaleG on Thu, Apr 28, 2011 at 12:48:02 from 67.2.30.31

Glad you're feeling better. Nice run

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

Comments
From Smooth on Thu, Apr 28, 2011 at 19:27:13 from 67.2.99.202

NICE runs this week despite being under the weather! Hope the snotty's all gone and done with!

From Teena Marie on Fri, Apr 29, 2011 at 00:11:58 from 67.2.88.232

Where's the details? How are you feeling? Hope all is well! :)

From Kathie on Sat, Apr 30, 2011 at 23:37:17 from 97.126.209.130

I hope you are to busy running to write and not sick again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

recovery miles.  Feeling ok but not 100%.  Neighborhood, downtown, Memory Grove, City Creek Canyon, home.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.100.000.000.0018.10

Busy day.  I did not run until the evening.  Slow miles.  I could not get me legs to move... Oh well, at least I got it done.  Still felt a bit sick.  City Creek canyon has a lot of water on the road- wet feet.  The road is not plowed to the end and still has deep snow just before the upper bridge.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

3.3 walking miles with the family.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.600.006.000.007.60

JRP 3x2w 1/2 mile recovery.

6:47-153bpm, 6:42-164bpm.

6:48-159bpm, 6:42-170bpm.

6:47-163bpm, 6:47-171bpm.

 In comparing pace and heart rate with long intervals in April, I can see improvement.  That's hopeful, if not for Ogden, then for a fall marathon.

Comments
From Smooth on Mon, May 02, 2011 at 18:53:37 from 67.2.95.253

AWESOME 3 miles repeat! So consistent and speedy! GOOD NEWS on the improvement!!!

I didn't know you are running Ogden! WaHooo!!! :) :) :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

City Creek.  Naked, i.e., no Garmin or watch.

Comments
From Smooth on Tue, May 03, 2011 at 18:15:04 from 67.2.95.253

NICE naked run! :)

From MarcE on Tue, May 03, 2011 at 22:42:41 from 204.16.82.120

I should try running naked sometime! (I'm too attached to my chronographer)

From Kathie on Wed, May 04, 2011 at 00:03:23 from 97.126.209.130

tried, but I can't run naked. I can not look at my watch for the whole run and only run by feel. However when I get home I want to see all the data!

From MarcE on Wed, May 04, 2011 at 00:13:58 from 204.16.82.120

Now this guy...he REALLY runs naked!

http://www.wlwt.com/r/27736463/detail.html

From fly on the Wall on Wed, May 04, 2011 at 11:55:29 from 204.113.19.47

Wow, good thing the Flying Pig cops tasered the poor sob.

Here is an article that is more than just skin deep- http://www.urbanacitizen.com/main.asp?SectionID=3&SubSectionID=5&ArticleID=157218&TM=25098.96

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0010.000.000.0011.00

 

JRP.  wind 10mph with gusts near 20mph.

ave for pace miles= 6:58, 167bpm

6:57-156bpm, 6:57-164bpm, 6:56-167bpm, 6:55-169bpm, 6:59-171bpm, 6:58-169bpm, 6:59-171bpm, 6:59-170bpm, 6:55-170bpm, 7:01-172bpm.   I got it done but it did not feel easy. My average pace was fine, down a couple of seconds, but my heart rate was up 7bpm ave.  Hmmmm....

Comments
From DaleG on Wed, May 04, 2011 at 18:15:23 from 67.2.10.225

Maybe it was the wind that made it tougher. Nicely done!!!

From fly on the Wall on Wed, May 04, 2011 at 18:25:27 from 204.113.19.47

Perhaps but it was even windier on some of my previous runs.

From Huans32 on Wed, May 04, 2011 at 18:44:58 from 138.64.8.51

Maybe its time for another naked run. To much pressure with your monitor.:)

From fly on the Wall on Wed, May 04, 2011 at 19:43:07 from 204.113.19.47

Naked is good.

From Teena Marie on Thu, May 05, 2011 at 12:31:33 from 67.2.88.232

Seriously Fly, you are so fast!!!!

What are your goals?

From fly on the Wall on Thu, May 05, 2011 at 13:35:37 from 204.113.19.47

Goals:

-Win the lottery for St. George entry.

-Train hard and smart for St. George.

-Run sub-3 at St. George (before I get any older and slower).

I'm not very hopeful about getting into St. George. So, maybe TOU or Tuscon as an alternative?

From Kathie on Thu, May 05, 2011 at 17:25:53 from 97.126.209.130

Looks fast to me...I will keep my fingers crossed for you winning the St. George lotto!

From Teena Marie on Thu, May 05, 2011 at 17:46:21 from 67.2.88.232

Tomorrow morning: You are SO IN!!!! I can feel it in my bones!!! You have to be!!! :)

From fly on the Wall on Thu, May 05, 2011 at 18:00:20 from 204.113.19.47

I think they draw tomorrow but don't release the list till Monday. Teena, I think your bones are feeling the effects of all that primo training. I have not once gotten into St. George through the lotto.

From Teena Marie on Thu, May 05, 2011 at 18:08:01 from 67.2.88.232

Dang't!!! You are right!!! They don't post the results until Monday!!! BUT ... I just know you will get in!!! :) :) :)

From Smooth on Fri, May 06, 2011 at 00:44:02 from 67.2.90.177

You are fast!

You will get in! If not, show'em your 3 times' the chime thing!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

EZ on JRP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.000.007.20

Very easy run, more like a stroll. Memory Grove, City Creek Canyon...

 Do I need a goal for Ogden???  I've run Ogden twice (07 & 08) and finished in 3:18 on both occasions.  So here are some potential goals.  Please vote for one or more, but keep in mind that while I've been running, I have not trained for Ogden.

a-Finish under 3:18.         Possibly possible.
b-Finish over 3:18, aka don't finish in 3:18.       Most realistic. 
c-BQ for Boston 2012- <3:20:59       I'm not planning to run Boston in 2012 but I've already qualified.
d-BQ for Boston 2012 -5 mins for priority early registration....  <3:15:59        I already did this at Boise.
e-BQ for Boston 2012 -10 mins for even earlier registration....  <3:10:59        Likely to blow up in the attempt.
f-BQ for Boston 2012 -20 mins....  <3:00:59        I am not ready for this!
g-Sub 3        I am not ready for this!

 

Comments
From Teena Marie on Sat, May 07, 2011 at 16:24:43 from 67.2.88.232

You know what I think!!!!

When you run these "easy stroll" paces, those are the days that you are suppose to invite me. I just might, maybe, if I am lucky, be able to keep up! :)

From DaleG on Mon, May 09, 2011 at 14:35:19 from 67.2.16.133

I think you will qualify for Boston again.

From Smooth on Mon, May 09, 2011 at 16:11:29 from 67.2.81.158

I vote for a and think you will most likely achieve e.

GO FOR IT!!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Memory Grove, 11th Ave, City Creek Canyon.  Decent effort and felt pretty good.  Came home to find our house had been robbed while I was on my run.  

Comments
From Teena Marie on Mon, May 09, 2011 at 19:15:55 from 67.2.88.232

Are you being serious? That totally stinks!

From MarcE on Mon, May 09, 2011 at 22:23:10 from 204.16.82.120

Dang! That would totally freak me out...I wonder if they knew your running habits. Where where your wife and kids? I hope they catch the lowlife.

From fly on the Wall on Tue, May 10, 2011 at 10:27:18 from 204.113.19.47

Yes, it seriously stinks. My wife was out walking with our dog. My daughter was in bed sleeping. The only thing stolen was our lap top and my watch.

From Teena Marie on Tue, May 10, 2011 at 23:29:45 from 67.2.88.232

That is scary. I am so sorry.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.006.000.007.00

2x3 mile on JRP.   I felt pretty good, despite having run late in the day after a very stressful day.  Unfortunately I forgot my heart rate strap.  It would have been nice to know if my perception of not working too terribly hard matched my heart rate.

6:49, 6:48, 6:38

6:49, 6:49, 6:46  

Comments
From Mack on Wed, May 11, 2011 at 17:27:12 from 50.39.193.169

Nice work Fly. Did they ever catch the person(s) that robbed your house?

From fly on the Wall on Wed, May 11, 2011 at 17:33:44 from 204.113.19.47

Thanks Mac. No, and I doubt they ever will.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

EZ on JRP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.5010.000.000.0010.50

 

Tempo run on the JRP. wind = 9-15 mph with gusts to 23mph.  I forgot my heart rate monitor strap again.  7:00 ave pace.  My legs felt tired.

6:57, 6:59, 7:00, 7:01, 7:01, 6:58, 7:01, 7:02, 6:59, 7:03   The last mile required way too much effort.  Oh well.  No more fast miles till Ogden.  

Comments
From RivertonPaul on Wed, May 11, 2011 at 18:58:29 from 67.42.27.114

Nice tempo.

From timp on Wed, May 11, 2011 at 19:04:22 from 66.167.50.123

nice job, Fly

From Smooth on Thu, May 12, 2011 at 18:36:08 from 67.2.65.155

AWESOME tempo run! It WAS windy! Good luck at Ogden! :)

From Andy on Thu, May 12, 2011 at 19:33:26 from 174.52.172.236

Nice, even splits.

From Teena Marie on Thu, May 12, 2011 at 20:00:26 from 67.2.88.232

Goal E :) :) :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

EZ on JRP w/ co-worker.  Legs tired, but no more hard runs till Ogden.

Comments
From DaleG on Fri, May 13, 2011 at 02:07:00 from 174.52.230.9

Sounds like a plan.

From Smooth on Fri, May 13, 2011 at 18:16:38 from 67.2.115.27

The hay is in the barn!!! :) :) :) :) Enjoy your taper!!! :) :) :)

From MarcE on Sat, May 14, 2011 at 23:21:34 from 204.16.82.120

It's been a while since I seen a marathon report from you, can't wait to see how you do at Ogden. (Not putting any pressure on you...I know you've put in the training, you'll do great). Enjoy some rest this week.

From Teena Marie on Sun, May 15, 2011 at 12:01:58 from 67.2.88.232

How are you doing? How are you feeling?

From fly on the Wall on Mon, May 16, 2011 at 15:42:12 from 204.113.19.47

Marc, I trained for a 50k in March, then recovered, then started some marathon specific training, then went on vacation and got sick, then resumed some marathon specific training... So, I'm ready enough, but not ready for a great race.

Teena, I'm feeling ok. I haven't posted because we've yet to replace our stolen laptop......

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

EZ.  Downtown, Memory Grove.....  Still a kind of tired with heavy legs.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

EZ.  Memory Grove, City Creek....  tic,tic,tic....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

EZ on JRP.

Comments
From MarcE on Wed, May 18, 2011 at 00:07:32 from 204.16.82.120

I see a pattern developing with your mileage...what's on for Tuesday, 4.1?

From Kelli on Wed, May 18, 2011 at 14:10:25 from 71.219.96.115

I LIKE EZ. ;o)

From fly on the Wall on Thu, May 19, 2011 at 21:06:39 from 67.182.229.19

I didn't see the pattern. If I had, I might have run 4.1 on Tuesday.

But this week is just ez! Until Saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.900.000.000.005.90

EZ.  Random route around Logan.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

EZ.  Random route around Logan.  I don't feel ready for Ogden, but I guess I'm as ready as I'll ever be. 

Comments
From Teena Marie on Fri, May 20, 2011 at 12:27:04 from 67.2.88.232

See you tomorrow!!! :)

This week has really thrown me off and I worry about whether I am ready as well. Oh well ... it's here!! Let's go!!! :) :) :)

From Smooth on Fri, May 20, 2011 at 17:33:19 from 67.2.113.186

You are READY!!! Taper week has a way to mess with our heads! You will do AWESOME!!!

Hope to see you tomorrow!!! :) :) :)

From Kathie on Mon, May 23, 2011 at 10:36:23 from 97.126.209.130

Where is your race report!!! You had such a great finish I want to hear about the rest of your race!

From fly on the Wall on Mon, May 23, 2011 at 11:29:59 from 204.113.19.47

I'll post it today..... We didn't get home from Ogden till last night. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Race: Ogden Marathon (26.2 Miles) 03:17:13, Place in age division: 12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

Unlike previous Ogden races, I did not finish in 3:18, but only just barely- 3:17:13. Ave pace 7:32.

I did not do much training specifically for this race, since it came 2 months after the Buffalo Run 50k, a slower trail run.  Between the two I recovered, then added speed and tempo runs, then tapered.  I did one crummy 18 miler and a bunch of decent 16 milers.  

I didn't have much of a race plan but sort of thought I might shoot for 7:00-7:15 pace for the first 8 downhill miles, then 7:15-7:30 for the rollers through the half, then pick it back up after the uphill.  The first 8 went swell. Somewhere near the 1/2 my quads started to hurt.  I was thinking, "this is way too early for this much pain, I'm going to die..."  Well I couldn't pick the pace back up but I didn't die either.  

7mi split-Pace 1/2 split-Pace 18mi split-Pace 23mi split-Pace 

00:49:38-7:05 01:35:59-7:20 02:18:14-7:41 02:52:31-7:30 

Here are my splits and heart rate for this year - 2008 - 2007 

1-   7:07/154 - 7:31/153 -  7:43

2-   7:17/159 - 7:27/165 -   7:24

3-   7:09/159 - 7:25/164 -   7:07

4-   7:10/160 - 7:28/165 - 7:27
5-   7:09/161 - 7:21/167  - 7:36*
6-   7:10/161 - 7:30/166  - 7:20ave

7-   7:11/160 - 7:25/166  - 7:20ave
8-   7:11/160 - 7:27/165  - 7:20ave
9-   7:29/162 - 7:33/168  - 7 :32*
10- 7:27/163 - 7:31/168  - 7:32ave
11- 7:37/164 - 7:43/168  - 7:33
12- 8:03/161*- 7:34/169 - 7:18
13- 7:38/163 - 7:39/170  - 7:48*
14- 7:29/163 - 7:37/168  - 7:19
15- 8:05/163 - 8:01/170  - 7:34
16- 7:30/166 - 7:55/169  - 7:34ave
17- 7:30/166 - 7:55/169  - 7:34ave
18- 7:26/163 - 7:14/170  - 7:09
19- 7:33/166 - 7:19/171  - 7:09ave
20- 7:37/167 - 7:31/170  - 7:09ave
21- 7:36/166 - 7:28/171  - 7:09
22- 7:34/168 - 7:19/170  - 7:09ave
23- 7:35/167 - 6:48/173  - 7:19
24- 7:41/171 - 7:21/175  - 7:43
25- 7:44/171 - 7:56/172  - 8:00ish
26- 7:49/174 - 7:59/172 - 8:00ish ave

3:17:13 - 3:18:53 - 3:18:07  

*pee stop.   2007 was a goal race.  2008 I paced people for the first 18. 

So I started and ended at a faster pace than in the past but my finish time was almost the same.  I just had no speed coming down from the dam.   My heart rate was slower.  Is this just old age?  I think the early quad pain tells me I need to do more downhill training, especially for St. G??

I stuck around at the finish for over an hour, but didn't see anyone other than Kathy.  Why?

Comments
From Calvin on Mon, May 23, 2011 at 15:49:39 from 209.23.216.3

Nice running Mark. Any improvement is good I say, regardless of how much. Impressive time since in wasn't a big goal race for you. Way to go!

From Andy on Mon, May 23, 2011 at 16:18:56 from 159.212.71.77

Interesting comparison of the 3 times you have run it. Which strategy do you think was the best? Great race considering you didn't seem like you were that into it for the last week.

From Rhett on Mon, May 23, 2011 at 19:41:02 from 74.32.222.239

Great race Fly. If you were able to finish faster, you probably could have pushed a little harder in the middle, but I'd much rather have a little extra left at the end than to crash at mile 20. I think you ran a smart race. Yes, I think the lower HR is probably age related.

From DaleG on Mon, May 23, 2011 at 20:36:53 from 184.224.150.202

Well done man!!! And yes, that was Mrs Don Gardinero at the fires.

From Mack on Tue, May 24, 2011 at 16:31:15 from 50.39.193.169

Nice job Fly. Its very impressive the way you super fit guys can crank out these great race times. 3:17 doesn't sound very "old age" to me.

From Smooth on Tue, May 24, 2011 at 16:45:19 from 67.2.121.30

Holy cow! I think you are the one who successfully master the Ogden beast! That is very impressive time! The two previous Ogden is so dang close! I like how you compare the three. Well, for "old age" you finished stronger and faster.

Sorry I didn't see you at the finish! It was nice hanging with you at the smokey firepit though! You're such a skinny stealth *flyer* that I would never be able to find you!

EXCELLENT race! GOOD JOB, Mark!!!!

From Teena Marie on Wed, May 25, 2011 at 11:18:18 from 67.2.101.26

Funny thing:

Sitting here waiting for class to start and this thought pops into my head:

"I don't think I posted on Fly's race report!!!!!"

How in the world? I remember reading it ...

Anyway ... CONGRATS, my friend!!! :) :) :)

When are we going to hit the trails? Weather is looking wonderful again!!!! :) :) :)

From Kathie on Wed, May 25, 2011 at 13:02:43 from 97.126.209.130

Nice Job, you looked so good at the finish! I really think it was the shirt this year that made the difference. I got to find me a Hawaiian shirt!

From RivertonPaul on Thu, May 26, 2011 at 13:13:30 from 67.42.27.114

Mark, I'm late in wishing you congrats on your race and amazement at your uber consistency.

From fly on the Wall on Thu, May 26, 2011 at 14:28:08 from 204.113.19.47

Thanks everyone!

Teena, Come and run the Steeplechase.

Race: DNR 5k (3.1 Miles) 00:21:33, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.603.100.000.003.70

Wednesday was my work's annual lunchtime 5k. Turnout was pretty good with 50 or 60 runners and walkers. This year we even had bib numbers.

I just ran Ogden 4 days ago, my legs still felt like hamburger, and I did not want to hurt myself. So I ran it at what would normally be an easy pace. This was good enough for 1st Masters, 2nd Male, and 3rd Overall, which is of course completely meaningless as this was my work's lunchtime 5k.

Comments
From Kathie on Thu, May 26, 2011 at 18:50:39 from 97.126.209.130

Sometimes the work 5K is the most competitive, You have to see these people everyday so you need to save face right!

From MarcE on Thu, May 26, 2011 at 22:46:26 from 204.16.82.120

Did it have the usual turns around the barrels? Did the "fast guy" you run with win? Good for you for getting out there..not too bad a time either.

From fly on the Wall on Thu, May 26, 2011 at 23:45:02 from 67.182.229.19

We all pretty much knew how we would place before the start.... The fast guy did win. He paced the second place runner for >2 miles then put a 2 or 3 minute gap on her in the last mile.

From Teena Marie on Fri, May 27, 2011 at 16:14:51 from 67.2.101.26

Stud!

From Rhett on Tue, May 31, 2011 at 15:03:00 from 74.32.222.239

Awesome!

From Smooth on Thu, Jun 02, 2011 at 13:19:28 from 67.2.107.37

You're too cool for words! :)

From Smooth on Mon, Jun 06, 2011 at 12:48:45 from 67.2.107.37

Hope you're too busy or having too much fun to blog!

From fly on the Wall on Mon, Jun 06, 2011 at 16:13:24 from 204.113.19.47

Smooth, I'm resting, recovering, having fun, getting mentally ready for my race on Saturday, and getting mentally ready to start training for St. George. I just updated my blog, though I didn't have much to add.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

A long weekend of hiking and climbing in the slot canyons of the San Rafael Swell with the fam.....   Great fun.  I'm sore in strange places.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

EZ on JRP.  I'm sure I was still a bit sore.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

Just some more ez recovery miles on JRP.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Not sure on the miles, but who's counting?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

I ran from a trail head in the upper Aves to the summit of Little Black Mountain.  This is part of the course for Saturday's race.  I had planned to run the course through to City Creek canyon but there was enough snow on the ridge at Smugglers Gap that I turned around.  The drop into the canyon is steep and the trail would have been buried.  I was running out of time, didn't have any gear, and was solo.  The snow will continue to melt but I can't imagine the decent into City Creek will be melted out in a week.  On Saturday (day after I was up there) the race director tried to hike in supplies to the Smuggler's Gap aid station but was denied by the deep snow.  This could be an interesting race.  

Comments
From Smooth on Mon, Jun 06, 2011 at 16:21:12 from 67.2.98.167

I forgot that Wahsatch Steeplechase is this weekend!!!

Man, if the RD was denied access to hike in supplies, what's it gonna be like to run in deep snow?

May be he'll re-route the course?

Anyway, have fun, good luck and be careful not to biff! :)

From jun on Mon, Jun 06, 2011 at 16:25:48 from 66.239.250.209

They usually have ropes for descending the steeper parts on the back side of the course. That will help. But it won't help the Crags, which for most are the scariest part of the race. I really wish I could be out there running with you guys.

From fly on the Wall on Mon, Jun 06, 2011 at 18:06:50 from 204.113.19.47

The Crags are fine in that they are melted out. The RD said he would need about 3 miles worth of rope for the decent from Smugglers gap to the creek. Jun, I wish you were running and making another great video of the race.

From jun on Mon, Jun 06, 2011 at 18:23:53 from 66.239.250.209

I need a GoPro, for reelz.

For the race, here's what you do; get one of those little roll-up sleds, but it down to just big enough to fit your butt on, but leave the handle. Carry it with you and slide down that snow. You'll win, for sure.

From fly on the Wall on Mon, Jun 06, 2011 at 18:56:41 from 204.113.19.47

I like the sled idea, but I'd also need a breaking device. I've thought about bringing an old cut down ski pole.

From fly on the Wall on Mon, Jun 06, 2011 at 18:57:21 from 204.113.19.47

Save your pennies and get yourself a GoPro!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

It is big trash pick up time in Rose Park.  So I ran through the neighborhood and looked at big trash piles.  

Comments
From Smooth on Mon, Jun 06, 2011 at 18:14:43 from 67.2.98.167

Any good finds?

From fly on the Wall on Mon, Jun 06, 2011 at 18:53:07 from 204.113.19.47

Today I found a nice steel wall cabinet for my workshop. It is from the 50s? and painted with a nice auto parts company logo.

From MarcE on Tue, Jun 07, 2011 at 00:02:20 from 204.16.82.120

Fly, I knew we had something in common. On my way home tonight, I saw that my neighbor lady left two gas powered weed whackers by the trash..I bet I can get a least one of them working. I'm always collecting things and fixing them...it's a little hobby of mine. Oh..nice run, too.

From fly on the Wall on Tue, Jun 07, 2011 at 10:50:49 from 204.113.19.47

Nice find Marc.

A neighbor kid was asked in school, what his favorite holiday was. He answered, "big trash pick up!"

On Saturday at the car wash in the trash my son and I found a red one of these- http://www.amazon.com/Keurig-35-Personal-Single-Serve-Brewing/dp/tags-on-product/B001CTXWM6 It looks brand new

From Kathie on Tue, Jun 07, 2011 at 11:43:42 from 97.126.210.144

I think your best find has to be all the legs!!!! I love that photo of your kids with them!

From fly on the Wall on Tue, Jun 07, 2011 at 12:34:20 from 204.113.19.47

The legs were most fun.

From DaleG on Tue, Jun 07, 2011 at 14:46:11 from 76.27.13.205

I often find things I want that people are tossing out, but we don't have anymore room in the house, especially with two rooms downstairs that keep flooding. We had to move everything from those two rooms upstairs. We are starting to feel the walls closing in.

From fly on the Wall on Tue, Jun 07, 2011 at 14:58:14 from 204.113.19.47

Dale, Maybe you should put some of it out on the curb for someone else to find?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.003.255.75

Ladder at 6:00 to 6:10 pace w/ 1/4 mile recovery jog.  69° w/ 8 mph wind.

0.5 warmup. 

0.25, 5:52 (trying to find pace, oops too fast)

hit stop instead of lap.... ran 0.13 before I realized...  doubled back and started over.

0.5, 5:57

0.75, 6:08 (ouch)

0.75, 6:07 (more ouch)

0.5, 6:10  (could have been faster)

0.25, 5:56

0.13, 5:33 (just because of the previous 0.13 w/o Garmin)

0.3 cool down.


Comments
From Maynard on Wed, Jun 08, 2011 at 00:10:22 from 71.213.7.221

You are the man!

From Smooth on Wed, Jun 08, 2011 at 11:14:40 from 67.2.98.167

SO AWESOMELY FAST!!!! :)

From Kathie on Wed, Jun 08, 2011 at 12:20:59 from 97.126.210.144

Wow my Garmin will never see those numbers unless I am on wheels!

From fly on the Wall on Wed, Jun 08, 2011 at 13:53:55 from 204.113.19.47

Kathie, My the fastest times my Garmin sees are when I forget to turn it off and drive away from a run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.000.000.006.60

JRP.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

JRP ez.

Comments
From Rhett on Mon, Jun 13, 2011 at 14:38:24 from 74.41.249.102

It was great seeing you at lunch Friday. How'd your race go?

From fly on the Wall on Mon, Jun 13, 2011 at 16:17:20 from 204.113.19.47

Great to see you two as well. My race was tons of fun! We left right after the race, thus I haven't had time to post a report or read anyones.... But I will.

Race: Wahsatch Steeplechase- No. Dude Peak Derby- Yes. (14 Miles) 02:25:17, Place overall: 34, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0014.000.000.0015.00

If I had to choose, I’d probably choose the Wahsatch Steeplechase as my favorite race.  Boston has the cheering crowds.  St. George is fast and friendly.  But the Wahsatch Steeplechase is fun, fun, fun.  I wish I could talk some of you into running it.  This race is not just for faster runners.  There are plenty of 4, 5, 6, and even 7 hour finishers (the cut off is 6 hours).  Bueller?... Bueller?... Bueller?”  “Class? Anyone? Anyone? Anyone?…” 

 

There was still too much snow to run the course, so for the second time in some 30 years an alternate was used.  Not to fear, the alternate, while not as adventuresome as the original, was still great with 14 miles and 7,200 feet (elevation gain + loss) of beautiful views and fun trails.  We ran an out and back/loop from Memory Grove up to Dude Peak on the northwest side of City Creek Canyon.  The final mile or so to and from Dude Peak is plagued with loose marble to softball sized rocks, making for some careful, attentive running.  Luckily I only rolled each ankle once, on the way up, and not very badly.  The course included a steep decent back into City Creek Canyon with a drop of >1,100 feet in about a mile. 

 

Last year a friend beat me by less than a minute, the year before I beat him by 7 minutes.  This year could have been a rematch but he ran with his 11 year old son!  This coupled with the alternate course took the pressure off.  This means less recovery time before I can get back to training for St. George.

 

While my finish time was not spectacular, my finish sort of was.  With about a mile to go I was having a conversation with someone who was passing me.  We decided it was too late in the race to be at conversation pace, so he picked up the pace and I tried to follow.  We started picking off runners, while he eventually left me behind.  As I neared the finish I had one more guy in my sights and I figured I could just pass him at the line by maintaining my pace.  A few yards before the line I was just off his right shoulder when he finally saw me coming.  The guy took a flying leap and beat me.  In doing so he tumbled down a grassy incline after the finish with me close in tow.  We crashed, skidded, and rolled. 

 

Slowest mile:  mile 7 @ 16:09 (included a quick pit stop)

Fastest mile:  mile 14 @<6:34 (last mile, I forgot to stop my Garmin)

 

2:25:17.  34th of  249.

 

http://connect.garmin.com/activity/92178674

Comments
From Andy on Tue, Jun 14, 2011 at 20:39:13 from 174.52.172.236

Awesome race. We need to see video of the spectacular finish. I would consider it if I weren't such a lousy trail runner.

From DaleG on Tue, Jun 14, 2011 at 20:55:21 from 152.216.7.5

I'm a lousy runner, period, but I will do it next year. Just remind me early next year. Sounds like a blast.

From fly on the Wall on Wed, Jun 15, 2011 at 09:50:33 from 204.113.19.47

I wish there was video of my finish line crash.

Excellent Dale!!

From Kathie on Wed, Jun 15, 2011 at 10:15:36 from 174.23.128.205

"Luckily I only rolled each ankle once, on the way up, and not very badly."

I think descriptions like this is the reason you can't get anyone else to run it! And this is not even your fantastic finish!

From fly on the Wall on Wed, Jun 15, 2011 at 10:21:28 from 204.113.19.47

Dale, You are not a lousy runner. I don't think there is such thing as a lousy runner.

Kathy, My ankles are like over-cooked noodles and should not scare anyone away from this race.

From Teena Marie on Wed, Jun 15, 2011 at 10:35:05 from 67.2.101.26

Did you two laugh and hug after the fall? For whatever reason I have this Sound of Musicesque type footage playing in my mind!!! :)

Awesome job, Fly. You ALMOST have me convinced to give it a roll! :)

From fly on the Wall on Wed, Jun 15, 2011 at 11:49:26 from 204.113.19.47

more like handshakes and hi-fives.

From Smooth on Thu, Jun 16, 2011 at 01:30:51 from 67.2.124.123

WOW!!! What a BIFFY finish! Crashed, skidded and rolled!!! You are NUTS, in a good way of course!!! I'd have to wear one of those inflated sumo wrestler suit!!!

Seriously you are KING of vertical trails! AWESOMELY FUN race (err derby!) :) :) :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

JRP.  1.5 miles at a faster pace with the fast guy.  1.5 slow miles alone.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

JRP ez.  Just a bit of soreness remains in my quads and left ankle.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

JRP EZ.  I was hoping to run intervals but I felt like I really needed another recovery day.

It is finally warm, but only for today I think.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.700.000.003.306.00

 

JRP.  Ladder of intervals, 0.25, 0.5, 0.25, 0.75 0.75 0.5 0.25, & 0.3 with 0.25 very slow recovery jog/walk.   Goal pace <6:10

0.5 warmup

0.26 @ 5:59

0.51 @ 6:07

0.75 @ 6:06

0.75 @ 6:03

0.5 @ 6:08

0.25 @ 6:08

0.3 @ 5:57

0.6 recovery

When I run hard intervals I feel awful and have negative thoughts while I'm doing them.  Then almost as soon as I'm done I feel pretty good and have positive thoughts.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.000.000.006.90

EZ.  Downtown, Memory Grove....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.506.600.000.008.10

Mouth of Provo Canyon up river trail past Bridal Veil Falls and back.  This should have been a pace run but I'm not sure what pace to run uphill and downhill.  I just ran hard uphill and tried to keep it below 6:45 downhill.

 1.1 mile warmup. 3 miles up canyon. 3.6 miles down canyon.  0.4 mile cool down.

up 7:10, 7:28, 7:43

down 6:45, 6:42, 6:41, 6:45

ave.- 7:03

http://connect.garmin.com/activity/93736112 



Comments
From DaleG on Mon, Jun 20, 2011 at 17:25:38 from 76.27.13.205

Pretty cool!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Sluggish run.

Woke up the last two mornings with a mild fever.  Then by mid day I feel better.  Hmmmm....

Comments
From allie on Mon, Jun 20, 2011 at 23:02:18 from 24.10.191.18

that doesn't sound fun. hope you feel better soon.

From fly on the Wall on Tue, Jun 21, 2011 at 17:28:35 from 204.113.19.47

Thanks Allie. I woke up this morning feeling about the same, and again I felt better by mid morning. I don't get it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.600.000.003.305.90

JRP.  6 x 1/2 mile intervals w/ 1/4 mile recovery jog, walk, or crawl.  77°.

1/2 mile warmup.  Pacing on intervals- 5:52, 5:54, 5:56, 5:56, 5:55, 5:56, extra 0.3 mile at 6:00.  1/2 mile cool down.  Running that fast didn't feel good!

Comments
From Kathie on Wed, Jun 22, 2011 at 13:03:15 from 174.23.128.205

If running that fast ever feels good let me know the secret!

From Smooth on Wed, Jun 22, 2011 at 18:41:47 from 72.214.129.235

Wow! NICE speedy 1/2 mile repeats! GOOD JOB! SW only feels good AFTERward! :)

From Rhett on Fri, Jun 24, 2011 at 16:46:41 from 216.67.211.106

Fly, I've been out running the trails. It makes me think of you every time. I can't believe how fun it is. I had one mile this morning that took me 23 minutes... not much running on that section, just power hiking and rock climbing. It's great!

From fly on the Wall on Tue, Jun 28, 2011 at 11:10:08 from 204.113.19.47

Fun and addicting. Enjoy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.000.000.006.60

JRP Just not feeling it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.800.000.000.008.80

JRP.  Hardest easy run in a long, long time.  Just a slog...  Should have done a pace run but did not feel up to it. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.800.000.000.008.80

Provo River Trail.  Felling better but not 100%.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Mouth of Provo Canyon up river trail past Bridal Veil Falls and back.  Same as last week, ran hard uphill and tried to keep it below 6:45 downhill.

 1.1 mile warmup. 3 miles up canyon. 3.6 miles down canyon.  0.45 mile cool down.

up 7:28, 7:36, 7:51   down 6:46, 6:40, 6:47, 6:36    ave.- ~7:08

Last week  up 7:10, 7:28, 7:43  down 6:45, 6:42, 6:41, 6:45  ave.- 7:03

So slower than last week.  I'm glad this running week is over and hope next week will go better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Cross training.  I was going to run in the late afternoon but fell asleep on the sofa.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.003.305.80

JRP.  Goal was a 3.3 mile interval ladder at <6:10 pace with 0.25 recoveries.  But summer is here.  I took an early lunch and it was still 88° by the time I was done.  Plus the wind was blowing 17 mph  w/ gusts to 25 mph.

0.25- 6:10,  0.5- 6:05, 0.75- 6:12, 0.76- 6:13,  0.5- 6:17 (feeling the headwind), 0.25- 6:04 (downwind), 0.3- 6:08.  A lot of walking and trying to cool off during the recoveries.   Not at goal pace but considering the heat, not so bad? 

Comments
From Andy on Tue, Jun 28, 2011 at 15:47:00 from 199.190.170.31

It was too hot and windy at 7:00 a.m. I can imagine how much worse it was when you ran. Good run despite the heat and wind.

From DaleG on Tue, Jun 28, 2011 at 18:00:44 from 76.27.13.205

This heat is brutal and with the wind on top of it, it's unbearable. Nice run.

From Kelli on Wed, Jun 29, 2011 at 22:50:06 from 71.219.92.225

I thought the wind was more like 35 MPH!! It was not fun when it was in your face!

Nice job! Funny how you say you are not fast or competitive or anything like that. You so are (fast anyway). If I was your speed I would be HAPPY!!!! I am happy anyway, but your speed might put a spring in my step!

More wind tomorrow, I here!

From Smooth on Sun, Jul 03, 2011 at 01:04:22 from 67.2.82.242

NICE work on the intervals on a hot windy day, Mark!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.000.000.006.60

Really slow on JRP.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.304.000.000.006.30

JRP.  Goal was 6 miles at 6:50 pace.  I failed miserably.  It was only 72°, so it wasn't the heat.  I don't know but I just crashed and burned.  I couldn't keep pace for even 4 miles.  Very discouraging.  I'm not sure what to think.  Should I adjust my training, give up on goal time, or just dismiss it as a bad run?  Are my legs and the rest of me tired from faster intervals even though my mileage is low?  Hmmm...

0.3 warmup.  6:49, 6:49, 6:54, 7:07 and I was done.  2 miles slothing it back in. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

EZ pace up City Creek.  Very slow and Pretty tired by the end.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

EZ City Creek.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

EZ City Creek with dog.  The last mile or so I ended up on a 1/2 mary race course.  I joined some of the back of the packers.  Very fun. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Planed on intervals in the morning but my stomach wouldn't have it.  Oh well, tomorrow....  EZ JRP.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.200.000.003.005.20

JRP 74°-76° (not too bad but it felt plenty hot).  Goal 3 mile ladder at <6:10 pace with 1/4mile recovery crawl, jog, walk, slog. 

0.25-6:09, 0.5-6:09, 0.75-6:09, 0.75-6:09, 0.5-6:06, 0.25-5:56 (Last one too fast.  Will I pay for this when I again attempt a pace run on Friday?)

Comments
From DaleG on Wed, Jul 06, 2011 at 22:15:00 from 152.216.3.5

Sounds brutal. Nice job

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

day of rest and moving back into my office after new carpet.....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.757.000.000.008.75

I think this weeks pace run went much better than last weeks aborted attempt.  I ran up and down City Creek Canyon.  My goal was a hard but sustainable pace uphill and sub 6:50 downhill.  0.65 mile warm up, up the the hill to canyon road.  1.1 mile cool down. 

Up hill paces- 7:38, 8:18, 8:36.  Up 3 miles average- 8:10.  

Up and down mile- 7:31.  

Downhill- 6:16, 6:24, 6:08.   Down 3 miles average- 6:16.  

I hope this was good enough.

Comments
From Smooth on Sat, Jul 09, 2011 at 17:15:51 from 67.2.82.5

EXCELLENT JOB and effort! I cannot run anything near your UPhill pace even on FLAT miles! You're AWESOME!!!!

From Maynard on Sun, Jul 10, 2011 at 12:14:48 from 71.213.14.63

Yes, I think it was good enough. :O

From fly on the Wall on Mon, Jul 11, 2011 at 10:18:16 from 204.113.19.47

Thanks Smooth.

Thanks Maynard. If you say so, it must be true.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

I forgot my sunglasses.  Less than a half mile into it my Garmin battery died.  Then about a 1/2 mile later my audio book/ MP3 player battery died.  Oh well it was a nice morning and the creek made good music.  Legs not so bad after yesterday's tempo work, tired by the end but not too bad.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

EZ up City Creek with dog.  Dog got too hot and S L O W E D down....

Comments
From Teena Marie on Mon, Jul 11, 2011 at 23:07:25 from 67.2.84.131

That seems to be my pattern almost always as of late ... but no dog.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

10k ez City Creek.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.200.000.003.005.20

JRP.  Goal- 3 mile ladder @<6:10 with 1/4 mile recovery walk and jog.  80° but some clouds, 7 mph wind, 45% humidity (high for here).

0.3 warmup.  0.25-6:03, 0.5-6:07, 0.75-6:09, 0.75-6:08, 0.5-6:03, 0.25-6:02.  0.6 cool down.  These didn't feel as miserable as they have in past weeks.

 

Comments
From Kelli on Tue, Jul 12, 2011 at 17:10:21 from 71.219.75.108

I like that workout!!!! Nice.

From Smooth on Tue, Jul 12, 2011 at 22:25:15 from 67.2.87.128

Your SW is so awesome! Such a solid workout and awesome splits! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

day of rest.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.257.000.000.008.25

Same run as last Friday.  1/2 mile warmup.  7 pace miles up and down City Creek Canyon.

Uphill this week vs. last week.

7:39  /  7:38

8:15  /  8:18

8:36  /  8:36

ave 8:10  /   8:10

Up and down

7:26  /  7:31

Downhill

6:19  /  6:16

6:16  /  6:24

5:57  /  6:08

ave 6:11  /  6:16

Run ave.  7:13  /  7:16

Amazing similarities especially considering I was running by feel and didn't know last weeks splits.



Comments
From Rhett on Thu, Jul 14, 2011 at 13:15:52 from 74.32.213.245

Mr. Consistency!

From Smooth on Thu, Jul 14, 2011 at 13:16:34 from 67.2.104.79

Rhett took the words right out of my mouth!

AWESOME run!!!

From MarcE on Thu, Jul 14, 2011 at 23:24:52 from 204.16.82.120

Yes, very consistent. Nice pace!

From MarcE on Mon, Jul 18, 2011 at 22:13:40 from 204.16.82.120

Hey Fly, you on vacation? (check out my latest blog when you get the chance)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.000.007.20

City Creek EZ

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

City Creek EZ.  I tripped on the blasted dog leash and fell flat on my face when crossing a wide street (300 West).  Luckily the car stopped for me to pick myself back up and hobble off.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.100.000.000.0014.10

City Creek EZ.  Slow up hill.  Down hill paces not so bad.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 EZ recovery on JRP.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.600.000.003.005.60

Same interval ladder as previous weeks.  79°,  47% humidity (really balmy for around here), 8 mph south wind.  Almost exactly the same conditions as last week.

Here are my times as compared to previous weeks (most recent to the left).  I didn't wear a heart rate monitor and was not running as fast as I could, so this means nothing...

1/4- 6:10, 6:03, 6:09, 6:10, 5:59, 5:52

1/2- 5:59, 6:07, 6:09, 6:05, 6:07, 6:57

3/4- 6:05, 6:09, 6:09, 6:12, 6:06, 6:08

3/4- 6:06, 6:08, 6:09, 6:12, 6:03, 6:07

1/2- 6:06, 6:03, 6:06, 6:17, 6:08, 6:10

1/4- 6:00, 6:02, 5:56, 6:04, 6:08, 5:56

°F      79°   80°   76°   88°   69°   69°  

Comments
From Smooth on Tue, Jul 19, 2011 at 18:10:54 from 67.2.89.58

I like how consistent your 3/4 splits were from 5 weeks ago when the temp was 10 degrees cooler. NICE intervals!

You are so speedy!!! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

6.1 EZ JRP

Comments
From Teena Marie on Wed, Jul 20, 2011 at 22:00:52 from 67.2.126.85

GR8! :)

(Are you doing the Jupiter Steeple Chase?)

From DaleG on Wed, Jul 20, 2011 at 22:55:14 from 152.216.11.5

Nice and easy.

I had big plans to run the triple trail challenge, which included the Jupiter Peak Steeplechase. Oh, how plans change.

From fly on the Wall on Thu, Jul 21, 2011 at 10:57:57 from 204.113.19.47

I am not planning on the Jupiter Steeple Chase, but maybe I should. It sounds fun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.307.000.000.008.30

Same run as last 2 weeks.  1/2 mile warmup.  7 pace miles up and down City Creek Canyon.

Uphill this week vs. last 2 weeks.

7:28* / 7:39  /  7:38

8:33 / 8:15  /  8:18

8:36 / 8:36  /  8:36

ave 8:12 / 8:10  /   8:10

Up and down

7:16 / 7:26  /  7:31

Downhill

6:12 / 6:19  /  6:16

6:15 / 6:16  /  6:24

5:57 / 5:57  /  6:08

ave 6:08 / 6:11  /  6:16

Run ave.  7:11 / 7:13  /  7:16

As I was nearing the starting point of my tempo run I saw a bunch of runners headed up the road.  A bunch as in about 300 or 6 buses full!  It looked like some sort of company team building run.  I started in front of the biggest mess of them and passed many of those in front of me.  This probably explains why my first mile was 10 seconds fast, which explains why my second mile was 15 seconds slow.  Otherwise amazing similarities especially considering I was running by feel and didn't know last weeks splits.

Comments
From Smooth on Thu, Jul 21, 2011 at 11:52:09 from 67.2.89.58

Seriously, AMAZING CONSISTENCY! Mr. Consistent!

From allie on Thu, Jul 21, 2011 at 22:16:42 from 24.10.191.18

check out that 8:36 consistency! nice run.

From Kathie on Fri, Jul 22, 2011 at 13:05:36 from 174.23.141.36

You are a human Garmin for sure!

From MarcE on Sat, Jul 23, 2011 at 16:01:47 from 204.16.82.120

You weren't lonely on this run. Sounds like fun..and very consistent.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

City Creek EZ.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

City of Rocks Idaho.  Up, up, down, up, up, up, up, and back.

XT rock climbing with kids and friends.  My first time ever.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

EZ pace.  City of Rocks, ID 

XT- more rock climbing with kids and friends.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.003.005.50

Same interval ladder as previous weeks.  88°, 10-15 mph south wind. Too hot to run fast.

Here are my times as compared to previous weeks (most recent to the left).  I didn't wear a heart rate monitor and was not running as fast as I could, so this means nothing...

1/4- 6:08, 6:10, 6:03, 6:09, 6:10, 5:59, 5:52

1/2- 6:05, 5:59, 6:07, 6:09, 6:05, 6:07, 6:57

3/4- 6:05, 6:05, 6:09, 6:09, 6:12, 6:06, 6:08

3/4- 6:05, 6:06, 6:08, 6:09, 6:12, 6:03, 6:07

1/2- 6:07, 6:06, 6:03, 6:06, 6:17, 6:08, 6:10

1/4- 5:53, 6:00, 6:02, 5:56, 6:04, 6:08, 5:56

°F     88°    79°   80°   76°   88°   69°   69°  

Comments
From Huans32 on Tue, Jul 26, 2011 at 18:45:22 from 138.64.8.51

Wow that is some fast times in the heat. And you still finished strong.

From fly on the Wall on Tue, Jul 26, 2011 at 19:07:57 from 204.113.19.47

They look better on paper than they felt while running them. Yuck. But it serves me right for not being motivated to run in the morning.

From DaleG on Tue, Jul 26, 2011 at 23:53:16 from 152.216.11.5

Very impressive in my book.

From Smooth on Wed, Jul 27, 2011 at 00:03:14 from 67.2.122.145

WOW!!! Such solid dedicated consistent training! It's gonna pay off when the weather gets cooler in a few weeks! :)

From timp on Thu, Jul 28, 2011 at 08:34:35 from 144.188.24.30

for sure - pushing through the heat helps in the fall, I think. Nice job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ez on JRP in the afternoon.  Nice and balmy.  Perfect for a s l o w run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.308.000.000.009.30

Same run as last 2 weeks, but 1 mile longer (1/2 mile further up canyon).  1/2 mile warmup.  8 pace miles up and down City Creek Canyon.

Uphill this week vs. last 3 weeks.

7:45-157bpm.    7:28 / 7:39  /  7:38

8:28-161.           8:33 / 8:15  /  8:18

8:49-160.           8:36 / 8:36  /  8:36

8:34-162.

ave  8:39-160     8:12 / 8:10  /   8:10


Downhill

6:31-165 

6:21-170            6:12 / 6:19  /  6:16

6:17-171            6:15 / 6:16  /  6:24

6:07-174           5:57 / 5:57  /  6:08

ave  6:19-170    6:08 / 6:11  /  6:16 

Run ave. 7:21-164   7:11 / 7:13  /  7:16

Two steps forward and one step back.  Strong effort and slow splits.  I am tired and my legs are more tired.  During every mile my legs felt fatigued.  Last time I ran intervals in 88°  heat on Tuesday my Thursday tempo run went even worse.  So, maybe it was that or maybe I am just sort of worn out?  Despite my fatigue and slowness, I feel ok about this run.  Tomorrow's longer run could be interesting.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.100.000.000.0015.10

EZ pace up City Creek.  Legs feel tired and heavy.

Comments
From Tom Slick on Sat, Jul 30, 2011 at 11:37:33 from 69.171.160.195

Look at you just keep clobbering out the great mileage! Running in this summers heat can really take a bite out of your moral! Be careful out there. Get your focus on, the next race is almost here!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.000.000.008.30

EZ Big Cottonwood Canyon.  Spruces, Doughnut Falls...  Trail and road.

Comments
From Kelli on Tue, Aug 02, 2011 at 10:10:18 from 71.219.99.3

HOW can running a canyon be easy????

From fly on the Wall on Tue, Aug 02, 2011 at 14:00:29 from 204.113.19.47

S L O W is easy and I was very S L O W!

From Kelli on Tue, Aug 02, 2011 at 14:02:55 from 71.219.99.3

Really? We discussed this as we ran up American Fork Canyon on Saturday. If it gets too slow, I would rather walk. It is more efficient and I am a faster walker than I am a slow runner!

However, I know your slow and you were moving fast enough to not slog I am sure!

From DaleG on Tue, Aug 02, 2011 at 14:05:47 from 173.150.62.146

Sounds like a good, slow run.

From fly on the Wall on Tue, Aug 02, 2011 at 14:12:02 from 204.113.19.47

I walked a few overly steep sections. I also stopped to watch a moose and a deer, look at the multitude of wild flowers, water a tree, check out Doughnut Falls, and... See what I mean? EASY!

From Kelli on Tue, Aug 02, 2011 at 14:21:47 from 71.219.99.3

OK, easy. I believe you!!! AND I am glad the moose did not chase you. They can be mean!

From MarcE on Wed, Aug 03, 2011 at 11:12:45 from 204.16.82.120

You see a moose on your run, and it's not even part of your original blog??? Is this a common occurrence where you are? How cool is that!

From timp on Wed, Aug 03, 2011 at 12:15:40 from 144.188.24.27

what's this doughnut falls all about? sounds yummy and fattening.

From Rhett on Thu, Aug 04, 2011 at 13:03:35 from 74.32.220.216

I hear you about walking the really steep sections. Last week on vacation I ran some mountain trails with sections I had to walk.

From fly on the Wall on Fri, Aug 05, 2011 at 11:38:12 from 166.70.192.189

I forgot about the mouse when I originally posted. They are not supper common. I probably see one every couple of years is all.

Doughnut falls is a creek cascades through a "doughnut hole" in the rock and falls out the bottom. It is pretty and thinking about it makes me hungry.

I'm off to check out Rhett's vacation mountain run.

From Kelli on Fri, Aug 05, 2011 at 12:06:28 from 71.219.67.82

MOUSE???? Now come on, those are not all that scary. ;o)

From fly on the Wall on Fri, Aug 05, 2011 at 12:22:03 from 166.70.192.189

Of Moose or Men

From Kelli on Fri, Aug 05, 2011 at 12:40:10 from 71.219.67.82

I actually thought about it and a mouse might really scare me mid run.

From MarcE on Fri, Aug 05, 2011 at 13:05:11 from 204.16.82.120

I heard if you honk your horn at a mouse, it might try to ram your car! I'm pretty sure it will just bounce off the bottom of your tire. :)

I had to avoid a 4-ft rat snake on the trail on Saturday morning...sort of scared the bejeebers out of me!

From Rhett on Fri, Aug 05, 2011 at 13:15:21 from 74.32.220.216

I hate snakes!

From Kelli on Fri, Aug 05, 2011 at 13:25:42 from 71.219.67.82

THIS is why I do not run on trails. Snakes, mice....the occasional moose. All I have to deal with in Herriman are deer and chickens. ;o)

From fly on the Wall on Fri, Aug 05, 2011 at 17:24:24 from 166.70.192.189

Alektorophobia Kelli?

I saw a midget faded rattlesnake Wednesday night, but I wasn't running....

From Kelli on Fri, Aug 05, 2011 at 17:30:29 from 71.219.67.82

No fear of chickens, but ducks can be vicious!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.200.000.003.004.20

Same interval ladder as previous weeks.  

Here are my times as compared to previous weeks (most recent to the left).  I didn't wear a heart rate monitor and was not running as fast as I could, so this means nothing...

1/4- 5:58, 6:08, 6:10, 6:03, 6:09, 6:10, 5:59, 5:52

1/2- 6:03, 6:05, 5:59, 6:07, 6:09, 6:05, 6:07, 6:57

3/4- 6:05, 6:05, 6:05, 6:09, 6:09, 6:12, 6:06, 6:08

3/4- 6:08, 6:05, 6:06, 6:08, 6:09, 6:12, 6:03, 6:07

1/2- 6:06, 6:07, 6:06, 6:03, 6:06, 6:17, 6:08, 6:10

1/4- 5:46, 5:53, 6:00, 6:02, 5:56, 6:04, 6:08, 5:56

°F           79°  88°    79°   80°   76°   88°   69°   69°  

Over and Done!!  Next week I switch to long intervals at sub 6:40 pace. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.120.000.000.007.12

Late afternoon run on JRP.  Not super hot, 87°, but muggy.  Legs feel dead.  I feel tired and super duper slow.  Maybe I should take tomorrow off or at least not run my tempo run?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.258.000.000.009.25

After yesterday afternoon's slog I wasn't sure I wanted to attempt, and fail, today's pace run.  But I decided to warm up and then decide.  After a slow warm up, I decided I might as well get it over with.  I'm in the field the next two days and it might be hard to get a run in....  I kicked but running up that canyon and did not totally fade running down. 

Uphill this week vs. last 4 weeks.

7:25    7:45 / 7:28 / 7:39  /  7:38

8:01    8:28 / 8:33 / 8:15  /  8:18

8:11    8:49 / 8:36 / 8:36  /  8:36

8:17    8:34

ave  7:58   8:39 / 8:12 / 8:10  /   8:10


Downhill

6:39    6:31

6:14    6:21 / 6:12 / 6:19  /  6:16

6:18    6:17 / 6:15 / 6:16  /  6:24

5:55    6:07 / 5:57 / 5:57  /  6:08

ave 6:16     6:19 / 6:08 / 6:11  /  6:16 

Run ave. 7:07    7:21 / 7:11 / 7:13  /  7:16 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Dino quarry with paleo for work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

EZ

Comments
From Smooth on Sat, Aug 06, 2011 at 15:26:40 from 67.2.98.112

NICE! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

EZ City Creek.  

Comments
From Teena Marie on Sun, Aug 07, 2011 at 12:57:34 from 67.2.120.31

Hi! :)

Nice miles. :)

From Smooth on Mon, Aug 08, 2011 at 15:57:39 from 67.2.98.112

Love those last few EZ! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

EZ City Creek again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

EZ JRP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.100.006.000.008.10

JRP 83°.  Goal was 3 x 2 miles at <6:40 pace with 1/2 mile recovery.

6:38, 6:39

6:40, 6:38

6:39, 6:48  Bummer.  I just couldn't maintain the pace.  Maybe it was the heat?  83 is not too bad for running ez, but too hot to run fast.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

EZ JRP.  Tired.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.308.000.000.009.30

Uphill this week vs. last 5 weeks.

7:44 / 7:25 / 7:45 / 7:28 / 7:39  /  7:38

8:09 / 8:01 / 8:28 / 8:33 / 8:15  /  8:18

8:16 / 8:11 / 8:49 / 8:36 / 8:36  /  8:36

8:16 / 8:17 / 8:34

ave 8:06 / 7:58 / 8:39 / 8:12 / 8:10  /   8:10


Downhill

6:40 / 6:39 / 6:31

6:23 / 6:14 / 6:21 / 6:12 / 6:19  /  6:16

6:18 / 6:18 / 6:17 / 6:15 / 6:16  /  6:24

5:56 / 5:55 / 6:07 / 5:57 / 5:57  /  6:08

ave 6:19 / 6:16 / 6:19 / 6:08 / 6:11  /  6:16 

Run ave. 7:13 / 7:07 / 7:21 / 7:11 / 7:13  /  7:16 

 

Not my best week but I got it done, and did ok, even good enough. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.300.000.000.0016.30

City Creek ez.  some slog miles, especially going up.  But overall better than expected.  Felt pretty good toward the end. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

City Creek EZ.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

EZ JRP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.006.000.007.50

JRP ~75°.  Goal 3,2,1 intervals at <6:40.

1/4 warm up.  

3- 6:36, 6:39, 6:37, (+527ft at ~6:13 to make it a 20:29 5k).  Not a walk in the park but didn't feel too bad. 1/2 mile recovery.

2- 6:40, 6:36.  1/4 mile recovery.

1- 6:38. 

1/2 mile cool down.  

 

Comments
From timp on Tue, Aug 16, 2011 at 17:32:23 from 144.188.24.26

nice running man

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

JRP.  A nice enough run today.  I listened to a decent book.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.309.000.000.0010.30

Uphill this week vs. last 6 weeks.  Added one mile.

7:38 / 7:44 / 7:25 / 7:45 / 7:28 / 7:39  /  7:38

8:16 / 8:09 / 8:01 / 8:28 / 8:33 / 8:15  /  8:18

8:16 / 8:16 / 8:11 / 8:49 / 8:36 / 8:36  /  8:36

8:25 / 8:16 / 8:17 / 8:34

ave 8:09 / 8:06 / 7:58 / 8:39 / 8:12 / 8:10  /   8:10


Up & Down 7:34

 

Downhill

6:27 / 6:40 / 6:39 / 6:31

6:26 / 6:23 / 6:14 / 6:21 / 6:12 / 6:19  /  6:16

6:09 / 6:18 / 6:18 / 6:17 / 6:15 / 6:16  /  6:24

5:52 / 5:56 / 5:55 / 6:07 / 5:57 / 5:57  /  6:08

ave 6:13 / 6:19 / 6:16 / 6:19 / 6:08 / 6:11  /  6:16 

Run ave. 7:14 / 7:13 / 7:07 / 7:21 / 7:11 / 7:13  /  7:16 


The added mile has some steeper sections so I'll consider this run a success.  My left ankle is a bit sore as is my right quad (probably I'm compensating with the quad?)  I feel like I may be running on the edge of what I can do speed work and hill wise without getting hurt?  

The final couple of miles on this run I got into a groove where my legs kept turning over even though my muscles felt like jello.  That was kind of cool.  Except for the final mile or so I think I was running at an aerobically sustainable pace (maybe this is post run wishful thinking).  Not sure how long my legs could hold out at this effort though.  A taper will sure help.  

 

Comments
From Smooth on Tue, Aug 23, 2011 at 18:26:47 from 174.27.193.15

WOW! So speedy! What's your time goal for your marathon, SGM, right?

From fly on the Wall on Tue, Aug 23, 2011 at 19:55:04 from 204.113.19.47

Yep, St. George is my goal race. My goal time is sub 3. I have NO confidence, but I keep plugging away with my training regardless.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

EZ downtown and City Creek.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

EZ.  City Creek.  Felt ok. Not as tired or sore as Friday.  The day off did me some good. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

JRP.  3 miles with a coworker.  It has been really warm as of late.  But I know that will come to an end too soon.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.900.006.000.007.90

JRP ~88°!  Goal 3,2,1 intervals at <6:40.  Stopped to wet my shirt in the sink between intervals. 

1/4 warm up.  

3- 6:35, 6:34, 6:37 (last week @ 75° 6:36, 6:39, 6:37)  1/2 mile recovery + shirt soaking cool down.

2- 6:39, 6:38 (6:40, 6:36)  1/2 mile recovery.

1- 6:35.  (6:38) 

0.7 mile cool down. 

I'm surprised I got these done.  They got progressively shorter and harder, maybe because of the heat.  Though I cooled down a lot between them.   

Comments
From MarcE on Wed, Aug 24, 2011 at 10:38:20 from 136.182.2.26

The 11 degrees doesn't seem to have impacted your times. Nice job!

From fly on the Wall on Wed, Aug 24, 2011 at 12:45:28 from 204.113.19.47

It impacted how I felt running them though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

JRP EZ.  95°.  Plenty warm, but any day that will change. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.409.000.000.0010.40

Average low for this date is 61°.  This morning's low was 78°!  It was 81° by the time I finished my early morning run.  Sheesh!  

Uphill this week vs. last 7 weeks.

7:25 / 7:38 / 7:44 / 7:25 / 7:45 / 7:28 / 7:39  /  7:38

8:07 / 8:16 / 8:09 / 8:01 / 8:28 / 8:33 / 8:15  /  8:18

8:26 / 8:16 / 8:16 / 8:11 / 8:49 / 8:36 / 8:36  /  8:36

8:38 / 8:25 / 8:16 / 8:17 / 8:34

ave 8:09 / 8:09 / 8:06 / 7:58 / 8:39 / 8:12 / 8:10  /   8:10


Up & Down 7:40 / 7:34

 

Downhill

6:26 / 6:27 / 6:40 / 6:39 / 6:31

6:18 / 6:26 / 6:23 / 6:14 / 6:21 / 6:12 / 6:19  /  6:16

6:14 / 6:09 / 6:18 / 6:18 / 6:17 / 6:15 / 6:16  /  6:24

5:58 / 5:52 / 5:56 / 5:55 / 6:07 / 5:57 / 5:57  /  6:08

ave 6:14 / 6:13 / 6:19 / 6:16 / 6:19 / 6:08 / 6:11  /  6:16 

Run ave. 7:15 / 7:14 / 7:13 / 7:07 / 7:21 / 7:11 / 7:13  /  7:16 

I think I'm due for a really good tempo run, but today wasn't it.  My legs were tired, perhaps in small part from previous hot weather runs.  Plus it was kind of warm this morning.  Still some soreness in my left ankle.

Comments
From timp on Fri, Aug 26, 2011 at 12:20:36 from 144.188.24.32

nice run Fly!

From Smooth on Fri, Aug 26, 2011 at 13:38:41 from 75.162.91.253

Your overall pace is improving over the last 7 weeks. You're gonna fly when the weather gets cooler in 5 weeks!

GOOD JOB!!! Here's to sub-3 at SGM! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

EZ City Creek.  Had to take a detour into the canyon due to a minor landslide that closed the road.  Tired legs but felt pretty good overall.  

Comments
From MarcE on Sun, Aug 28, 2011 at 18:34:06 from 204.16.82.120

Sorry to ask, Mark .. but what marathon are you training for? SGM? (I've been kind of out of the loop a bit lately)

From fly on the Wall on Mon, Aug 29, 2011 at 13:06:33 from 204.113.19.47

Yes, SGM. No worries, I am always mostly out of the loop.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

EZ.  Downtown, City Creek.

 

Comments
From timp on Sat, Aug 27, 2011 at 17:57:47 from 99.110.188.230

great week Fly

From fly on the Wall on Sat, Aug 27, 2011 at 21:26:13 from 166.70.192.189

Thanks Mr. P.

From Smooth on Tue, Sep 06, 2011 at 23:14:41 from 174.27.216.165

Your training is so solid and consistent! GOOD JOB, Mark! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

ez on JRP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.400.006.200.007.60

Early am run.  No time for my normal 6 miles of sub 6:40 pace so I warmed up then ran from capitol to Memory Grove, recovered, then ran back.  Pretty close to the Leprechaun Lope (and others) 5k route.  This is a hilly route.

splits- 7:07, 6:41, 6:09, ~5:57 to finish.  20:34/ 6:37.  (more down than up)  1/2 mile recovery.

          8:25, 7:33, 6:38, ~6:06 to finish.   23:15/ 7:29 (more up than down)

 Some ankle soreness.  Didn't feel great about these. 

Comments
From timp on Thu, Sep 08, 2011 at 09:43:48 from 144.188.24.33

nice run Fly

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

too much time at work.....  no run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.409.000.000.0010.40

Uphill this week vs. last 8 weeks.

7:42 / 7:25 / 7:38 / 7:44 / 7:25 / 7:45 / 7:28 / 7:39  /  7:38

8:13 / 8:07 / 8:16 / 8:09 / 8:01 / 8:28 / 8:33 / 8:15  /  8:18

8:17 / 8:26 / 8:16 / 8:16 / 8:11 / 8:49 / 8:36 / 8:36  /  8:36

8:33 / 8:38 / 8:25 / 8:16 / 8:17 / 8:34

ave 8:11 / 8:09 / 8:09 / 8:06 / 7:58 / 8:39 / 8:12 / 8:10  /  8:10


Up & Down 7:39 / 7:40 / 7:34

 

Downhill

6:36 / 6:26 / 6:27 / 6:40 / 6:39 / 6:31

6:25 / 6:18 / 6:26 / 6:23 / 6:14 / 6:21 / 6:12 / 6:19  /  6:16

6:16 / 6:14 / 6:09 / 6:18 / 6:18 / 6:17 / 6:15 / 6:16  /  6:24

5:58 / 5:58 / 5:52 / 5:56 / 5:55 / 6:07 / 5:57 / 5:57  /  6:08

ave 6:19 / 6:14 / 6:13 / 6:19 / 6:16 / 6:19 / 6:08 / 6:11  /  6:16 

Run ave. 7:18 / 7:15 / 7:14 / 7:13 / 7:07 / 7:21 / 7:11 / 7:13  /  7:16 

Not too good but at least it was not the worst of these runs.  I could here my feet slapping the ground on the downhill and my ankle hurt a bit.  So was my form poor because my ankle is a bit out of sorts or was my ankle a bit out of sorts because my form was poor?  

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

10 miles starting and ending at 10,000 feet elevation!  We spent the weekend in a decommissioned forest fire lookout tower in Snowy Range of Wyoming.  It was one room with windows all around and 55 feet in the air (on stilts).  The views were incredible.  We could see 360° for 100s of miles!  But it was a long climb down when you had to pee in the night!

 

 

  

 

Comments
From Smooth on Thu, Sep 08, 2011 at 15:42:32 from 174.27.216.165

That looks AWESOME!!! Kinda like a glorified tree house or lighthouse in a forest but much much much bigger and higher with kitchen too?! That's SO COOL!!! Bet your kids LOVED it! How'd you find such cool place?

NICE runs this week! :)

From fly on the Wall on Thu, Sep 08, 2011 at 17:32:44 from 204.113.19.47

Thanks Smooth.

My kids did LOVE it. The place can be reserved through www.reserveamerica.com , same as most US campgrounds.

From MarcE on Tue, Sep 27, 2011 at 12:56:06 from 204.16.82.120

Awesome!

(did you really climb the steps to pee? My boys and I wouldn't. We'd just check the wind direction first! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

10 miles starting and ending at 10,000 feet elevation.  Dirt road and a bit of trail. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

8 miles starting and ending at 10,000 feet elevation.  The elevation made for really SLOW running!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.800.006.000.007.80

JRP 79°  Goal 3,2,1 intervals at <6:40.  

1/4 warm up.  

3- 6:37, 6:38, 6:38, 1/2 mile recovery.

2- 6:38, 6:38 (this mile felt WAY too hard!), 1/2 mile recovery.

1- 6:37   

0.6 mile cool down. 

Not a great run, once again.  ugh.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

EZ on JRP in the afternoon. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.4010.000.000.0011.40

Uphill this week vs. last 9 weeks.  (5 miles up this week)

7:30 / 7:42 / 7:25 / 7:38 / 7:44 / 7:25 / 7:45 / 7:28 / 7:39  /  7:38

8:13 / 8:13 / 8:07 / 8:16 / 8:09 / 8:01 / 8:28 / 8:33 / 8:15  /  8:18

8:14 / 8:17 / 8:26 / 8:16 / 8:16 / 8:11 / 8:49 / 8:36 / 8:36  /  8:36

8:24 / 8:33 / 8:38 / 8:25 / 8:16 / 8:17 / 8:34

     8:33 

ave 8:11 / 8:11 / 8:09 / 8:09 / 8:06 / 7:58 / 8:39 / 8:12 / 8:10  /  8:10


Downhill (5 mile down this week)

     6:11

6:29 / 6:36 / 6:26 / 6:27 / 6:40 / 6:39 / 6:31

6:24 / 6:25 / 6:18 / 6:26 / 6:23 / 6:14 / 6:21 / 6:12 / 6:19  /  6:16

6:10 / 6:16 / 6:14 / 6:09 / 6:18 / 6:18 / 6:17 / 6:15 / 6:16  /  6:24

5:54 / 5:58 / 5:58 / 5:52 / 5:56 / 5:55 / 6:07 / 5:57 / 5:57  /  6:08

ave 6:14 / 6:19 / 6:14 / 6:13 / 6:19 / 6:16 / 6:19 / 6:08 / 6:11  /  6:16 

Run ave. 7:12 / 7:18 / 7:15 / 7:14 / 7:13 / 7:07 / 7:21 / 7:11 / 7:13 / 7:16 

Finally a good tempo run.  Not my fastest but fast enough for 10 miles up and down canyon. My leg muscles were definitely tired.  Maybe I'm learning how to run fast (for me) on tired legs.  

Comments
From MarcE on Mon, Sep 12, 2011 at 08:55:19 from 204.16.82.120

I'm a little confused about your numbers..are the last values in your rows your latest run and the others are previous runs? They look fast to me. Another consistently long week for you! good job.

From fly on the Wall on Mon, Sep 12, 2011 at 13:20:07 from 204.113.19.47

The most recent runs are first (to the left). The rows have gotten too long and thus have started to wrap onto the next line. This messes up the colmuns. However there are 5 rows and 5 miles of uphill and 5 rows and 5 miles of downhill. The last uphill and first downhill miles only have one number because this was the first week of a full 10 miles.

But, who cares. Three weeks to St. George. You ready Marc?

From MarcE on Mon, Sep 12, 2011 at 14:07:49 from 204.16.82.120

Ah...if that's the order, then nice improvements!

Ready for SGM? As ready as I'm gonna be..got in two 20 milers in a record-breaking hot summer in Texas. I hope I don't freeze at the start. I have no pressure going in...I'll see what the day brings!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.300.000.000.0017.30

17.3 mile on tired legs.  Downtown, Memory Grove, City Creek, Home.

Comments
From DaleG on Sat, Sep 10, 2011 at 01:04:52 from 152.216.11.5

Nice run

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.400.000.000.008.40

downtown, city creek.  tired legs but ok.

Comments
From DaleG on Sat, Sep 10, 2011 at 14:16:05 from 71.199.57.238

How are you feeling for St. George?

From fly on the Wall on Mon, Sep 12, 2011 at 10:45:22 from 204.113.19.47

How am I feeling about St. George? I don't know and I probably won't know until 15 minutes after I finish.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 ez with dog. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.100.006.000.008.10

3,2,1 mile intervals.  Kept a sub 6:40 pace for every mile.  Felt better than last week. 

This training program doesn't have much of a taper.  :( 

Comments
From Smooth on Wed, Sep 14, 2011 at 17:19:55 from 174.27.201.64

AWESOME interval workout!!! Bet you are so ready for taper! GOOD JOB!!!

From fly on the Wall on Wed, Sep 14, 2011 at 17:49:35 from 204.113.19.47

SO SO READY!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.2510.000.000.0011.25

Today's tempo run was a dud, bomb, bust, flop, lemon, debacle, flub, bummer, failure, fiasco, disaster, tragedy, calamity, catastrophe, train wreck, cataclysm...  Well maybe it wasn't all that but it was poor.  My head wasn't in it.  I had no strength and no turn over. I started slow, finished slower, and dogged every mile in between.  I am not sure why I couldn't move.  I really can think of no good reason for it.  I am sure glad it wasn't race day.   

Ave pace- 7:48, about 40 seconds slower than it should have been.   Every split was my slowest of this training cycle. I don't think I'll even record them.  

 On the bright side, this run is done and now behind me, thankfully! 

Comments
From ACorn on Wed, Sep 14, 2011 at 18:21:21 from 68.66.168.22

Just one of those days, we all have them. Way to stick it out!

From Andy on Wed, Sep 14, 2011 at 18:44:34 from 208.54.5.254

So, how did you feel during your run? Sorry it was a rough one. Just one of those days.

From fly on the Wall on Wed, Sep 14, 2011 at 19:06:18 from 204.113.19.47

Thanks ACorn and Andy. I've had enough good runs this training cycle to dismiss this as just one of those days.

During the run my mind was wandering and I kept "waking up" thinking I need to pick up the pace. Which I would do... for a few pace. By the end of the run I just could not get my legs to move. I didn't feel exhausted but felt like I was running much faster than I really was.

From DaleG on Thu, Sep 15, 2011 at 04:16:07 from 152.216.11.5

Next time run down the hill, instead. Ha ha.

Glad you survived the debacle.

From Kathie on Tue, Sep 20, 2011 at 00:01:49 from 174.23.136.225

So any good run to report on yet?

From fly on the Wall on Tue, Sep 20, 2011 at 12:13:37 from 204.113.19.47

Yeah.... I need to update my blog TODAY.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

Very slow and ez pace.  OK but tired.  Should have run 6 miles today but forgot to look at my training plan.  I guess I'll make this a short 8 to 10 mile day and call it good. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

Another slow and ez run. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

City Creek.  Starting to feel more normal. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.700.000.000.007.70

City Creek ez miles.  Last week before race week. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.400.005.000.006.40

I have been doing 3, 2, 1 mile intervals at sub 6:40 pace.  I decided to do 2.5, 1.5, 1 mile intervals to give my legs a bit of extra rest.  I kept pace with effort but without problems.  I had to restart the first interval after a pit bull barreled out and tried to trip me. grrr....  Then I scared the begeezes out of some poor women who were walking on the trail.  All I did was run past them, but I guess they didn't hear me coming (and I am pretty scary looking).  oops.  

Woo Hoo this is the last of these runs for the season. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

JRP ez.  Legs tired but ok.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.309.000.000.0010.30

 

Plan called for 10 tempo miles but I cut it down to 9 because I thought my tired body could use a bit more taper. 

Uphill this week vs. last 10 weeks.  (Last week was awful and not recorded.)

7:34 / 7:30 / 7:42 / 7:25 / 7:38 / 7:44 / 7:25 / 7:45 / 7:28 / 7:39  /  7:38

8:19 / 8:13 / 8:13 / 8:07 / 8:16 / 8:09 / 8:01 / 8:28 / 8:33 / 8:15  /  8:18

8:21 / 8:14 / 8:17 / 8:26 / 8:16 / 8:16 / 8:11 / 8:49 / 8:36 / 8:36  /  8:36

8:25 / 8:24 / 8:33 / 8:38 / 8:25 / 8:16 / 8:17 / 8:34

ave 8:09 / 8:11 / 8:11 / 8:09 / 8:09 / 8:06 / 7:58 / 8:39 / 8:12 / 8:10  /  8:10

Up and down hill 7:29

Downhill

6:22 / 6:29 / 6:36 / 6:26 / 6:27 / 6:40 / 6:39 / 6:31

6:25 / 6:24 / 6:25 / 6:18 / 6:26 / 6:23 / 6:14 / 6:21 / 6:12 / 6:19  /  6:16

6:19 / 6:10 / 6:16 / 6:14 / 6:09 / 6:18 / 6:18 / 6:17 / 6:15 / 6:16  /  6:24

5:59 / 5:54 / 5:58 / 5:58 / 5:52 / 5:56 / 5:55 / 6:07 / 5:57 / 5:57  /  6:08

ave 6:16 / 6:14 / 6:19 / 6:14 / 6:13 / 6:19 / 6:16 / 6:19 / 6:08 / 6:11  /  6:16 

Run ave. 7:15 / 7:12 / 7:18 / 7:15 / 7:14 / 7:13 / 7:07 / 7:21 / 7:11 / 7:13 / 7:16  

Today's run went so much better than last week!  I felt pretty good after the run as well.

NO more speed work til race day!  Yea! 

Comments
From DaleG on Wed, Sep 21, 2011 at 22:34:57 from 99.204.205.125

Nice job on the run!!!

From fly on the Wall on Thu, Sep 22, 2011 at 10:57:15 from 204.113.19.47

Thanks Dale

From timp on Fri, Sep 23, 2011 at 10:34:52 from 144.188.24.32

nice run - all set for next Saturday!

From Teena Marie on Sun, Sep 25, 2011 at 12:06:50 from 174.27.200.245

Looks like you are ready to rumble!!! :)

Hawaiian shirt? Real running shirt? No shirt? What is the plan ... this is a critical decision here ... could make or break the whole shebang! :)

From Smooth on Sun, Sep 25, 2011 at 22:29:22 from 174.27.201.64

Sub-3 here you come!!! I vote for lucky shirt! :) What's your bib#?

From fly on the Wall on Mon, Sep 26, 2011 at 10:03:09 from 204.113.19.47

Only one option.

No shirt = too much sun = dermatologist.

Real running shirt = Hawaiian shirt = lucky shirt.

From MarcE on Tue, Sep 27, 2011 at 12:54:04 from 204.16.82.120

Fly...or you could do as these people did: http://www.washingtonpost.com/blogs/blogpost/post/utah-underwear-run-held-to-protest-laws-that-are-uptight-photos-video/2011/09/26/gIQAbJkAzK_blog.html

(I looked for you in the video but didn't see you...Were you in attendance? It's right down the street from you :-)

From fly on the Wall on Tue, Sep 27, 2011 at 15:34:14 from 204.113.19.47

I was very sad to have missed that fine event. I hope it becomes an annual event. And yes it was very close to my house.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

EZ in City Creek canyon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

SSDD

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.000.000.005.30

EZ

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

EZ

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

tic, tic, tic...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.600.000.000.003.60

tic, tic, tic...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

It is hot in St George.  oh well.

Comments
From Andrea on Fri, Sep 30, 2011 at 14:24:57 from 72.37.171.52

Good luck tomorrow! Splash lots of water on yourself during the race so you won't get too hot!

From Andy on Fri, Sep 30, 2011 at 15:28:20 from 159.212.71.25

Good luck tomorrow.

From MarcE on Tue, Oct 04, 2011 at 11:33:14 from 204.16.82.120

somewhat patiently awaiting your race report.

From timp on Tue, Oct 04, 2011 at 11:37:43 from 144.188.24.33

yeah I keep checking but no go ---- :)

Race: (26.2 Miles) 03:05:58
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

My goal was sub 3, but I was never convinced I could run that and I didn't.  I started a bit too slow and got progressively slower.   Thing is, I didn't really care that I wasn't hitting my splits.  Toward the end my motivation was just to keep running so that I could cross the finish line and stop running.  I fueled and hydrated well.  I didn't feel the heat was a problem.  The head wind wasn't an issue.  I am neither satisfied nor really disappointed.  I don't feel burnt out, just ambivalent.  I think I like running a lot more than I like trying to run fast (for me).

I did get to see quite a few forum friends, including meeting the famous Kelli and her husband for the first time.  Kelli must have been right on my heels at the finish.  I'm surprised she didn't run me over.  

The big question is, what's next?  The Slam?  More trail races?  Another shot at sub 3? Gluttony?  Slothfulness?  I really wish races didn't fill up so early so that I could ponder for a long time. 

Splits: 

   2011    2009   goal 

1   6:55    6:58  6:52
2   7.00    6.56  6.52
3   6.48    6.41  6.40
4   6.45    6.43  6.32
5   6.51    6.48  6.48
6   6.34    6.35  6.48
7   6.40    6.34  6.48
8   8.01    7.48  7.37
9   7.25    7.20  7.17
10 7.22    7.08  7.05
11 7.36    7.29  7.21
12 7.14    7.05  7.01
13 6.47    6.58  6.48
14 6.54    6.45  6.40
15 6.31    6.24  6.28
16 6.31    6.23  6.40
17 6.44    6.34  6.40
18 6.50    6.47  6.40
19 7.28    7.13  7.01
20 7.08    6.51  6.40
21 7.03    6.34  6.24
22 7.18    7.11  6.40
23 7.27    6.59  6.44
24 7.20    6.53  6.44
25 7.40    7.15  6.48
26 7.34    7.16  6.48

     7:06     6:56  6:50   ave. pace

 

On to my writing my next race report and then hopefully reading some race reports.  

Comments
From Smooth on Wed, Oct 05, 2011 at 17:41:39 from 174.27.208.222

I KNOW I like running a lot more than I like running fast!!! :) :) :)

So bummed I didn't see you at SG! :(

Except for the fact that you are A WHOLE LOT FASTER than me, I'm kinda in the same boat. My SG times for 2009, 2010 and 2011 are 3:57:41, 3:58:49, 3:57:51 respectively. I'd love to see a 3:55 someday; but it if doesn't happen, it's no biggie!

Hey at least you have a lot of options for what's next...somehow I doubt gluttony or slothfulness is in your card though! It'll be FUN whatever you decide! :)

NICE company 5K today btw!

From Rhett on Wed, Oct 05, 2011 at 18:10:19 from 74.32.213.59

Mark, looks like you ran a pretty consistent pace there. Good job. And now you have already run a 5k. That's crazy stuff. You could totally run a sub 3. Great race.

From Kelli on Wed, Oct 05, 2011 at 20:44:53 from 71.219.83.151

The famously stupid racer Kelli is what you meant to say....BUT I was so happy to finally meet the guy with the great fridge door handles.

Very interesting race report. I was trying to run you over when I FINALLY caught back up to you, lucky for you I had nothing in the tank. BUT you did give me great focus there at the end, thanks for wearing that shirt so I could spot you.

We are currently debating the grand slam. I will do it if you will. ;o)

From Maynard on Wed, Oct 05, 2011 at 21:05:40 from 71.213.1.181

I LOVE ambivalence! Well, maybe. (I know, not quite the same the second time around...)

Good job though, Fly!

From timp on Fri, Oct 07, 2011 at 10:44:08 from 99.110.188.230

It was just one of those days Fly - we all have them. I know it wasn't exactly what you hoped for but it was still a solid marathon time.

From Teena Marie on Mon, Oct 10, 2011 at 23:12:20 from 174.27.200.245

I just think you are stinkin' amazing!!!

How about this for a goal: (nevermind ... can't think of anything witty to say)

Seriously, that is a fantastic time! Congrats! :)

Race: DNR Fall Fun Run (3.1 Miles) 00:21:12, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.003.100.003.10

This year my work (DNR = Department of Natural Resources, not Dot Not Resuscitate ) held a fall 5k.  It was rainy, windy, and cool.  Not too many people showed up, not even the fast guy.  Oh well, those who did show had fun.  Again the gate out of our parking lot was closed.  Oh well, we ran over to an open gate.  

I felt great for the first 500 meters or so, then my body remembered running St. George on Saturday.... then my body remembered having a slight cold.  So it was just chug along to the finish.  No watch, no splits.  

Comments
From ACorn on Wed, Oct 05, 2011 at 17:47:06 from 68.66.168.22

The fast guy did indeed show up and you were him!

Nice race.

From Rhett on Wed, Oct 05, 2011 at 18:11:22 from 74.32.213.59

I can't believe you ran a 5 k today... and fast.

From Kelli on Wed, Oct 05, 2011 at 20:40:23 from 71.219.83.151

Oh my heck, I do not think I could hobble through a 5k right now!

From MarcE on Thu, Oct 06, 2011 at 11:29:38 from 204.16.82.120

Was there a prize? Maybe the afternoon off? Trophy? Cash? Bragging rights?

Amazing...I tried to run a few this morning, and couldn't go sub 12:00 for a mile. That's awesome!

From fly on the Wall on Thu, Oct 06, 2011 at 14:49:17 from 204.113.19.47

I got a nice gym towel... Everyone there got a nice gym towel. There was talk of having our times put on the towels but nobody had a Sharpie in their running shorts.

From Teena Marie on Mon, Oct 10, 2011 at 23:09:17 from 174.27.200.245

Are you crazy?????? (Don't answer that.)

:) :) :)

From DaleG on Fri, Oct 14, 2011 at 22:20:12 from 152.216.11.5

Happy Birthday!!!

From Kelli on Fri, Oct 14, 2011 at 22:23:33 from 71.219.83.151

Did I hear birthday?? Is there cake???

Hope you had a good one.

From Teena Marie on Fri, Oct 14, 2011 at 23:00:28 from 174.27.200.245

HAPPPIEST BIRTHDAY EVER EVER EVER!!! :)

From Smooth on Fri, Oct 14, 2011 at 23:11:46 from 174.27.208.222

HaPpY bIrThdaY!

From fly on the Wall on Mon, Oct 24, 2011 at 18:36:14 from 204.113.19.47

Thanks! (I was really busy at work, then gone on vacation. Now I'm trying to get caught up at work... but I'm back.)

From Smooth on Wed, Oct 26, 2011 at 00:48:18 from 75.162.88.196

Welcome back! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

Virgin river trail south from Bloomington.  Most of the trail is closed because much of the trail is still washed out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

EZ in Diamond Bar, California

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6ish ez in Diamond Bar

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

About 4 miles, I think... JRP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.101.001.000.005.10

5 progressive run.  Started at 9:00 pace, ended at 6:45.  JRP.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.300.000.000.004.30

ez on JRP.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

It's on my Garmin so I must of run it..... 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

JRP.  EZ.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.600.000.000.007.60

Back on the trail again.  Lower tower, BST, City Creek.  :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.700.000.000.004.70

Downtown, Memory Grove.  Ran with dog.

Comments
From DaleG on Wed, Nov 02, 2011 at 00:28:51 from 152.216.11.5

Cool.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

JRP EZ run. 

 

To my friend Larry.

Comments
From fly on the Wall on Thu, Nov 03, 2011 at 14:35:45 from 204.113.19.47

Rest in peace my friend.

From Smooth on Thu, Nov 03, 2011 at 16:15:16 from 75.162.83.50

So sorry for the loss of your friend! Those pix look like HAPPY TIMES!!! Anyone with a name, Larry, has got to be pretty special!

From Steam8 on Mon, Nov 07, 2011 at 09:31:17 from 166.70.55.77

Sorry about the loss of your friend!

From DaleG on Tue, Nov 08, 2011 at 11:54:37 from 71.199.57.238

So sorry you lost your fiend. My best friend died a few months ago and it's still difficult. Hope you're doing ok.

From fly on the Wall on Tue, Nov 08, 2011 at 12:16:56 from 204.113.19.47

Dang Dale. I'm sorry to hear that.

From DaleG on Tue, Nov 08, 2011 at 12:54:25 from 71.199.57.238

Yeah, it's been tough. He died while my family and I were on vacation at Disneyland. How are you doing?

From fly on the Wall on Tue, Nov 08, 2011 at 13:37:47 from 204.113.19.47

That must have totally sucked. How are you doing?

I'm hanging in there. I'm trying to decide if I should drive to southern California for my friends memorial. It is a long way but I could combine it with stopping at my grandfather's to pick up my dad's old car.......

From DaleG on Tue, Nov 08, 2011 at 14:05:57 from 71.199.57.238

I'm doing better, but I still think about him every day. His little sister and I have adopted each other, so she's my little sister now. I'd known him since kindergarten.

If I were you, I'd try and make the drive down to southern California. We tried to drive back for the funeral, but our car kept breaking down and it took us two days to get back, so we missed the funeral and I'm really bummed about that.

From fly on the Wall on Tue, Nov 08, 2011 at 15:01:13 from 204.113.19.47

Dale that really sucks!

If I drive my old truck to tow back my dad's old car, I'm a bit worried about break down myself.

From fly on the Wall on Thu, Nov 10, 2011 at 10:46:20 from 204.113.19.47

Well Dale, the old truck is full of gas. The tires are aired up, oil checked. I still need to add some coolant, but other than that I'm ready to pick up the flat bed trailer and head across central Nevada. Then it is on to eastern California to load up my dad's old Europa at my grandpa's house in the middle of nowhere. With luck I'll head to southern Cal from there and make it to the memorial. You'd better wish me luck!

From DaleG on Thu, Nov 10, 2011 at 11:44:01 from 184.223.171.171

It sounds like it'll be quite the adventure. If I didn't have a lot going on, I'd go with you. Good luck. I hope it all works out ok.

From timp on Sun, Nov 13, 2011 at 08:17:00 from 99.110.188.230

sorry for your loss, Fly.

I hope the drive, which sounds like quite an adventure, went on without incident.

From DaleG on Sun, Nov 13, 2011 at 23:45:23 from 71.199.57.238

Hey, I hope the trip went well.

From fly on the Wall on Tue, Nov 15, 2011 at 16:33:43 from 204.113.19.47

Thanks guys. The trip went great and was well worth the 1,600 miles! My old truck didn't flinch. I've parked my dad's old car in my sister's garage, ready to be worked on. My son and I got to visit my grandfather. My friend's memorial was tearful but great. I got to see a lot of old friends.

I will update my running blog and add some pictures as soon as I get a chance.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Have not post my runs for weeks.... so here they are. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.300.000.000.004.30

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.100.000.000.004.10

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.300.000.000.004.30

My son and I just drove my 20 year old truck nearly 1,600 miles while towing a trailer.  We made it without any problems!!!  We picked up the car from my grandfather's house and I made it to my friend's memorial (it was a luau).  It was a heck of a lot of driving but well worth it. 

 

 My grandpa, son, dad's car, and me.

 

Comments
From DaleG on Wed, Nov 23, 2011 at 18:07:22 from 184.192.120.23

Right on!!! I'm glad you made the trip and everything went ok. Very cool car. Man, I haven't seen one of those for a long time, are you going to restore it?

From fly on the Wall on Wed, Nov 23, 2011 at 18:28:53 from 204.113.19.47

It is a long term goal to get the car back on the road.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.700.000.000.008.70

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

JRP ez.  Felt really good today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.300.000.000.004.30

What a great day for a fall run!  

Comments
From DaleG on Wed, Nov 23, 2011 at 18:09:20 from 184.192.120.23

I'm glad the temps warned up a little. Nice day for a run, indeed.

From fly on the Wall on Wed, Nov 23, 2011 at 18:33:50 from 204.113.19.47

And today was even better!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

Ran home at lunch to fix the oven so that my wife could bake pies!  

Comments
From Rhett on Wed, Nov 23, 2011 at 19:40:40 from 170.215.58.122

Umm, Pies. That is definitely well worth the effort of fixing the oven.

Happy Thanksgiving.

From fly on the Wall on Fri, Nov 25, 2011 at 10:46:19 from 204.113.19.47

mmmmm... yep! They were delicious. (and fixing the oven took less the 30 seconds)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Trail to lower towers; then BST to NSL, City Creek, and home again.  Nice day.  Nice run.  Quite a few people out on the trail. 

Comments
From Smooth on Fri, Nov 25, 2011 at 00:10:18 from 174.27.205.151

Happy Thanksgiving, Mark!

From DaleG on Sat, Nov 26, 2011 at 00:31:35 from 152.216.11.5

Nice run!!!

Hope you had an awesome Thanksgiving.

From timp on Mon, Nov 28, 2011 at 20:49:31 from 144.188.24.29

I hope you had a great Thanksgiving, Fly!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

EZ on JRP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

Same old, same old....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.000.000.005.30

EZ on JRP with coworkers.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

Chilly and a bit wet.  Ran the most recent section of the JRP to be paved.  The trail now connects with the Legacy Parkway trail.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.700.000.000.005.70

EZ on JRP.  Oddly the winds wasn't too bad.  AND it was at our back most of the run, out and back!

Comments
From DaleG on Thu, Dec 01, 2011 at 20:54:32 from 152.216.11.5

That's cool you had the wind at your back both ways.

The wind wasn't too bad at my house, but a couple miles east, near I-15, it was like a hurricane. I had to go to the post office and there was dirt, pebbles, tumbleweeds, garbage blowing everywhere. Signs were blowing away, signal lights were coming off and crashing onto the street. I guess I should have waited until tomorrow to go to the post office. lol

From fly on the Wall on Thu, Dec 01, 2011 at 23:15:38 from 166.70.192.189

Just glad your house didn't get trashed!

From DaleG on Thu, Dec 01, 2011 at 23:55:55 from 152.216.11.5

Me too.

From Mack on Fri, Dec 02, 2011 at 12:56:41 from 50.39.193.169

Gotta love when the wind is working with you like that.

From fly on the Wall on Sat, Dec 03, 2011 at 13:01:09 from 166.70.192.189

Mack, It was nearly miraculous!

From Smooth on Mon, Dec 05, 2011 at 22:29:20 from 174.27.205.151

the wind was bitter cold today! I'm still not thawed out!

From Rhett on Tue, Dec 06, 2011 at 14:00:34 from 170.215.58.122

Its that time of year for you to start running in the mountain snow, right?

From fly on the Wall on Tue, Dec 06, 2011 at 14:20:41 from 204.113.19.47

Rhett, I can't wait for some runs in the snow. Right now it is just frigid cold and dry. :(

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.700.000.000.0012.70

BST.  It feels good to be back on trails, though my ankles felt it the following day.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

ez jrp.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

jrp

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

jrp. ssdd.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Kid #2 sick with strep.  He wanted to go to school and didn't seem to feel very sick at all.  The only reason I took him to the doctor (and missed my run) was that his sister had it. 

Comments
From timp on Sun, Dec 11, 2011 at 22:25:16 from 99.110.188.230

sounds like the end of my week last week -- I hope the kiddies are doing better and the parents don't get it...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.000.000.005.30

JRP- I'm in a rut.

Comments
From Teena Marie on Wed, Dec 14, 2011 at 15:48:08 from 174.27.201.172

Still in a rut???

From fly on the Wall on Wed, Dec 14, 2011 at 17:35:17 from 204.113.19.47

I had a cool trail run in the dark during the lunar eclipse on Saturday, and I posted it. Or at least I thought I posted it? Where did it go????

From Smooth on Wed, Dec 14, 2011 at 17:39:05 from 174.27.220.90

Where's the post? A trail run during the lunar eclipse sounds AWESOME!!!! :)

From MarcE on Fri, Dec 16, 2011 at 20:01:44 from 204.16.82.120

We had a lunar eclipse? Bummer I missed it. You're closing in on 2000 miles -- going for 2011 in 2011? (i'm sure you'll go over)

From DaleG on Fri, Dec 23, 2011 at 21:47:46 from 152.216.3.5

Merry Christmas!!!

From Rhett on Sat, Dec 24, 2011 at 18:54:08 from 74.32.209.119

Merry Christmas Mark. Best wishes to you and your family. Only 27 miles before the end of the year and you'll hit 2000! Great job.

From Smooth on Sun, Dec 25, 2011 at 02:52:49 from 75.162.95.99

Merry Christmas to you and your wife and daughter and son! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Disappearing Moon Run

I got up in the cold dark of morning and ran trails above my house.  When I awoke the lunar eclipse had started and it progressed as I ran.  It was pretty amazing.  I pretended I was a neolithic man pondering the moons slow disappearance.  I saw the full eclipse and then hit a section of trail where the moon was hidden behind a ridge line.  I ran on, expecting to find a sliver of moon after I rounded a few more bends.  But the sky was lightening in the east and when I again saw the western horizon I could never again find the eclipsed moon.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

JRP.  Garmin says I ran but I have no recollection of this specific day, or any of this week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.200.000.000.003.20

???

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.000.007.20

?????

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.400.000.000.003.40

?????

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

?????????

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

I dunno....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

Hmmmm....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

"The lunatics have taken over the asylum."  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.400.000.000.005.40

Yep.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.900.000.000.004.90

Feliz Navidad!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.600.000.000.007.60

Perfectly pleasant trail miles.  Lower tower.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

CRAPY air quality so I ran from Churchill Rd to upper towers with dog.  (It was bring your dog to work day.  All the admins were out of the office :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

JRP.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

JRP.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

Neighborhood, downtown, Memory Grove, home.  Unfortunately warm for the end of the year!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Trails.  It was cooler but still nice out.  I didn't feel 100% so I cut it short.

 Finally a week with some reasonable, for not training, miles.

2080 miles for the year. 

Comments
From timp on Mon, Jan 02, 2012 at 21:54:04 from 99.110.188.230

wow - nice miles for the year - I've never had that many. Happy New Year, Fly!

From Teena Marie on Sat, Jan 07, 2012 at 16:20:56 from 174.27.210.108

You should have run 69 miles less!! What were you thinking?

How is 2012 treating you? :)

From fly on the Wall on Sat, Jan 07, 2012 at 17:53:17 from 166.70.192.189

Thinking? Not me.

2012 is going just ducky. Is winter finally here????

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1684.36280.6081.8033.902080.66
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