Fly on the Wall

Week starting Jun 28, 2009

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
61.250.004.000.0065.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.004.000.009.00

9 miles with 4 at 1/2 mary pace.  I should have run the faster miles under 6:45 pace but it felt so blasted hot.  I think this was my first run of the year in anything above 70ish degrees.  During my last run it was in the mid 30s.  Today it was about 50 degrees hotter, 85.

3 miles ez.

4- 6:47, 174bpm.

5- 6:59, 180bpm.  Overheated.  In an act of desperation I stopped and dunked my hat and shirt in the oh so foul Jordan River.  Yuck!  No floating bodies but a large floating trash jam.

6- 6:52, 174bpm.

7-7:03, 180bpm.

2 miles ez.

I usually don't mind the heat so much but I really need to aclimate to it.  Oh well I guess this leaves a lot of room for improvement!

Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 miles.  8:08 ave pace. 163 bpm ave.  92 degrees.

Made it about 9 miles before I got hot enough for my pace to really slow and my heart rate to go up.  Cooled down with gunge water.

1- 7:56  138

2- 7:56  153

3- 8:03  155

4- 8:01  161

5- 8:05  168

6- 8:03  170

7- 8:10  172

8- 8:12  173

9- 8:22 174

10-8:13  170  cooled off with water

11- 8:08  166

12- 8:04  161  cooled off with water

13- 8:09 167

14- 8:28  166


Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 ez miles. ave pace about 8:15.  142 bpm ave. 

Today felt great.  It was only 88 degrees with a bit of a whispy cloud blocking a bit of the sun.  I guess I'm starting to adjust to the heat.  For a recovery run my pace could have been a bit slower but I ran with a group that included the fast guy.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

 

82 degrees.  12 miles in 1:35.  7:57 ave pace.  153bpm ave.

A bit humid for here but a bit cooler.  Yeah!  Nothing eventful.  I didn't run hard or easy, just chugged along and got it done.

1  7:50 135

2  7:53  149

3  7:53 150

4  8:02  151

5  7:54  154

6  8:01  153

7  8:08  153

8  7:53  159

9  8:00  156

10  8:00  158

11 7:59  159

12 7:55  161

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 ez miles up City Creek in the cool of the morning.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.250.000.000.0020.25

Home, downtown, City Creek Canyon, and back.  I missed last week's long run and thus haven't run long (>17 miles) since my race 3 weeks ago.  So I was more concerned with just getting in the miles than with pacing.  This turned out to be a good thing as I repeatedly lost signal in the canyon, once for several miles.  Lots of runners out this morning.  I was dragging a bit going up the canyon til I started passing a bunch of Team in Training ladies.  I also saw a few friends.

Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
61.250.004.000.0065.25
Debt Reduction Calculator
Featured Announcements
Recent Comments: