Fly on the Wall

Week starting May 06, 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
29.608.005.000.0042.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

About 7 miles JRP.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.005.000.007.00

EZ warm up. 3, 2, 1 2.5, 1.5,1 strength intervals @ <6:40 w/ 3/4 or 1/2 mile recovery jog and walk. Cool down.

 2.5@6:37, 1.5@6:37, 1@6:30. 6:36 ave.  (69°. 10 mph north wind)

 Previous weeks:

3@6:36, 2@6:37, 1@6:38.  6:37 ave.  

3@6:37, 2@6:39, 1@6:39. 6:38 ave. (82º. 16 w/ gusts to 25mph south wind)

3@6:31, 2@6:37, 1@6:32. 6:33 ave. (started first interval too fast and decided to keep the pace a bit faster)

3@6:37, 2@6:38, 1@6:39. 6:38 ave. (felt ok. 78º. 13 to 17mph w/ gusts to 23mph head wind last 2 miles)

3@ 6:37, 2@ 6:36, 1@6:33. 6:36 ave. (felt ok. 10 mph head wind last 2 miles )

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

EZ on JRP

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.508.000.000.008.50

Short warm up and cool down. 8 miles at roughly marathon pace in the middle. Goal was sub 7:00ish. I worked too hard for these miles. I think I'm not yet acclimated to the "heat."  It was only 71°.  That is cool at the end of summer but felt hot today.  This is not good as it is supposed to be reach 90° next week.  I hope it cools off some for Saturday's marathon!!!

6:53, 6:59, 6:58, 6:58, 6:58, 6:59, 6:59, 6:57. ave 6:57.  (71°, 12mph w/ gusts to 21mph NNW wind)

Previous weeks-

6:53, 6:52, 6:56, 6:58, 6:59, 6:58, 6:57, 6:59, 6:57, 6:52. ave 6:56 (16-17 mph N wind)

6:56, 6:57, 6:57, 6:58, 6:56, 6:58, 6:55, 6:56, 6:56, 6:53. ave 6:56. (17-20 mph NW wind!)

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

6:58, 6:58, 6:59, 6:59, 6:58, 6:57, 6:57, 6:56, 6:56. ave 6:58. (9-13mph WNW wind & RAIN, 41º)

6:57, 6:57, 6:54, 6:57, 6:55, 6:58, 6:56, 6:50. ave 6:56. (16mph N wind)

6:58, 6:59, 7:00, 6:57, 6:59, 6:57, 6:55, 6:57. ave 6:58.(12mph S wind)

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

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(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

ez JRP

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

ez. City Creek.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
29.608.005.000.0042.60
Debt Reduction Calculator
Featured Announcements
Recent Comments: