Fly on the Wall

Week starting Jan 03, 2010

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Location:

Salt Lake City,UT,

Member Since:

Nov 14, 2008

Gender:

Male

Goal Type:

Other

Running Accomplishments:

50k:  4:59 at Buffalo Run in 2010  (32 miles)

Marathon:  3:01 at St. George in 2009!

Half:  1:29 at Painter's/ St. George in 2009.  1:27 at Salt Lake in 2009 (aided course)

10k: 40:53 Greek Festival 10k at Sugar House park in 2010.

5miles: 32:10 Dam 2 Dam in 2009.  Master's winner.

5k: 20:00:00  19:54 in May 2010.

2008:  Ran the Slam + Boston

I need to update this!

Short-Term Running Goals:

Carpe Diem.

Don't trip over my own feet.

Long-Term Running Goals:

Keep running.

Personal:

1 wife

1 girl child

1 boy child

1 big dog

1 little dog

I'm a geologist for my day job.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
38.800.000.003.0041.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

4 on JRP at a pretty peppy pace.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

about 6 on JRP.  

Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.003.0010.10

The air quality is poor.  During January the gym at work is free.  So I broke down and ran on the dreadmill.  It wasn't dreadful, more like tedious.  

1 mile warm up.  4 x 0.5 mile intervals @ 6:00 w/ .25 mile recovery & 4 x .25 mile intervals @ 6:00 pace w/ .25 mile recovery.  4.1 mile "cool down." 

The treadmill was maxed out at 6:00 min miles/ 10 mph, of course I could have used the incline feature but I was kind of having fun running as fast as the machine would go. 

I just made this run up on the fly.  I had no purpose or direction and I literally never went anywhere.  A training plan and goal race would provide motivation, purpose, and direction but we are leaving for 2.5 weeks of February and I don't know how much running I'll be able to sneak in.  Also, I'll be skiing every week between now and then. :) 

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 EZ on JRP @ ~8:30 pace.  I could feel yesterday's speed work.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.000.000.0016.50

SSDD.  City Creek to BST to mouth of Dry Creek.... 3:09.  11:28 ave pace (for what it's worth).  A few sections were treacherously icy.  At one point I was going very slow and started to slide so I just sat down and went for a ride.  Too bad no one saw me.  I must have looked pretty funny.  My legs were still tired from Wednesdays speed work.

 I gotta go play Legos now. 

Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
38.800.000.003.0041.80
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