Fly on the Wall

Week starting Mar 11, 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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
39.608.003.000.0050.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

EZ on JRP

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.400.003.000.005.40

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.  Did not really feel the love today.  Even with a huge tail wind I was not particularly fast.  I was a bit tired (not enough sleep) and a bit hungry.  But I got it done and stayed at or below goal. 

6:07, 6:06, 6:06, 6:08, 6:10, 5:42. 6:05 ave.  5th interval into a 23-37 mph head wind, ouch!

Previous weeks: 

6:01, 6:02, 6:03, 6:03, 6:11, 5:55.  6:03 ave.  Last two with17 to 27 mph head wind

5:34, 6:00, 6:08, 6:10, 6:07, 6:00.  6:04 ave

6:01, 6:02, 6:03, 6:01, 6:03, 5:50.  6:01 ave 

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  

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.000.007.20

EZ on JRP.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.708.000.000.008.70

Short warm up and cool down. 8 miles at roughly marathon pace in the middle. Goal was 7:00ish. 70° felt hot this early in the season.  Not to long til that temp will be comfortable.  The wind really made me work for the pace on the way back.  Plus I got hit by a dog in mile 5.  I came close to falling and now have a bruise and swelling (tendon?) on my left lower leg, just above my ankle in the back. All things considered I'm glad I got it done! 

6:57, 6:59, 7:00, 6:57, 7:01, 7:01, 7:0, 6:57  ave 6:59. (15mph N wind!) 

Previous weeks-  

6:56, 6:56, 6:56, 6:57, 6:55, 6:55, 6:46.  ave 6:55

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

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
8.000.000.000.008.00

JRP ez

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.200.000.000.0015.20

AM-St. Patrick's Day Parade with kids school.  

PM-City Creek canyon.  Tired legs.  Upset stomach.  Oh well, got it done.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
39.608.003.000.0050.60
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