Fly on the Wall

Week starting Feb 26, 2012

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesFly On The Wall's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
200820092010201120122013201420152016
15% off for Fast Running Blog members at St. George Running Center!

Location:

Salt Lake City,UT,

Member Since:

Nov 14, 2008

Gender:

Male

Goal Type:

Other

Running Accomplishments:

50k:  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
38.567.000.003.0048.56
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.060.000.000.006.06

A very precise run.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.400.000.003.005.40

 

I ran intervals with the fast guy.  I started WAY too fast and thus finished way slow.  You'd think I'd know better but there is something about running with someone who can hold a conversation at sub 6.  

1/4 warm up.  1/4, 1/2, 3/4, 3/4, 1/2, 1/4 interval ladder with 1/4 mile jog/walk recovery.  1/2 mile cool down. Goal pace sub 6:10

5:34, 6:00, 6:08, 6:10, 6:07, 6:00.  6:04 ave.  Ouch.  Hey, my ave pace for hard fought intervals was equal to the fast guy's pace for his 1st marathon.

6:01, 6:02, 6:03, 6:01, 6:03, 5:50.  6:01 ave pace over 3 miles.  Did not feel too bad. 

6:06, 6:04, 6:07, 6:09, 6:04, 5:51. 6:07 ave 

6:13, 6:08, 6:10, 6:06, 6:13, 6:06.  6:09 ave

6:10, 6:12, 6:13, 6:14, 6:09, 6:04.  6:11 ave 

6:09, 6:07, 6:12, 6:16, 6:11, 6:08.  6:11 ave

6:16, 6:13,  6:16, 6:20, 6:26, 6:07.  6:17 ave  

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

Tired legs on the JRP.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.807.000.000.007.80

JRP. Short warm up and cool down. 7 miles at roughly marathon pace in the middle. Goal was 7:00ish. I felt OK and did good enough.  Still a bit of tightness near my left shin.  

6:59, 6:58, 6:58, 6:58, 6:56, 6:57, 6:47.  ave 6:56  

Previous weeks- 

6:59, 7:00, 7:02, 7:03, 6:52, 6:54.  6:54.  ave 6:58 (8mph NW wind)

7:02, 7:02, 7:07, 7:03, 6:56, 6:47.  ave 6:59 (10 mph NNW wind, headwind out)

7:00, 7:02, 7:04, 7:02, 6:58, 6:45. ave 6:59

7:03, 7:03, 7:10, 7:09, 7:07, 7:03. ave 7:06 (14 to 17 mph north wind)

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

JRP to Legacy.  I faded badly for the final few miles.  I should have done this run on Saturday but wanted to do other stuff on Sat...

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

EZ pace. Downtown, etc., etc. etc. 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
38.567.000.003.0048.56
Debt Reduction Calculator
Featured Announcements
Recent Comments: