Fly on the Wall

Week starting Jan 13, 2013

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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
56.001.000.000.0057.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.600.000.000.009.60

5° When I left, so I tried for more miles than degrees.  Warmer than 9.6 when I returned.

Downtown, Memory Grove, City Creek Canyon, BST, Lower Towers, home.  It was slow going in places with snow up to my crotch, but other trail sections were fairly well packed from snow shoes. I bundled up, including my ski mittens, and stayed warm enough.  Very beautiful outside and the air was cold but clean.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

BST with Jeremy.  8° brrr.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.000.0010.60

BST.  15° but the air was still breathable.  For now.  We are supposed to be in for the mother of all inversions.  :(

Speaking of inversions, I found this info on why indoor air quality is cleaner than outdoor during an inversion.  It is not related to furnace filters but air temperature!!

"Inside vs. Outside

The deal with our particulate is that so much of it is ammonium nitrate (NH4NO3). Ammonium nitrate happens to be volatile at warmer temperatures and stable at cold temperatures. In our case, the cold temperatures help to keep NH4NO3 as a particle, but once you go indoors the particulate tends to volatilize into it gas phase components. Therefore, indoor air quality is a whole lot better than outdoors. DAQ has done a fair bit of work on this very issue. They conducted numerous studies inside/outside schools. I think they may have worked at Hawthorne among others. Dr. Steve Packham at DAQ would be the contact on that.

 Google wasatch weather weenies for more good info

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.800.000.000.004.80

JRP.  Ran... out of time.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Ran on  the dreadmill.  Not enough time for more miles.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.000.000.005.00

Dreadmill. 4 @ 8 min/mile. 1@ <7 min/mile.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Finnally a long run.  18 miles took me over 4 1/2 hours on snow packed trails.

Drove to Morris Meadows trail head to start above most of the bad air.  Took BST to Red Butte.  Up on the higher parts of the trail it was gorgeous!  Blue skies and much warmer temps.  Lower parts of the trail were still ok but a bit colder.  Most of the trail was in pretty good shape with snow packed firm and flat.  Some sections were a bit messy with punch throughs and slide offs.  I completely biffed only once. 

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
56.001.000.000.0057.00
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