Fly on the Wall

Week starting Feb 26, 2012

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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
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
38.567.000.003.0048.56
Mon, Feb 27, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.060.000.000.006.06

A very precise run.

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Tue, Feb 28, 2012
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  

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Wed, Feb 29, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

Tired legs on the JRP.

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Thu, Mar 01, 2012
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)
Fri, Mar 02, 2012
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...

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Sat, Mar 03, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

EZ pace. Downtown, etc., etc. etc. 

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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
38.567.000.003.0048.56
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