Fly on the Wall

Week starting Jun 27, 2010

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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
67.800.000.000.8568.65
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Provo River trail, up the canyon...  6 ez miles, 8:22 ave pace.

This is it.  Monday I'm signing up for a fall marathon and will start training.  I've enjoyed just goofing around but think I'm ready to start training again.  I'm kind of excited and kind of nervous, which is kind of funny in a kind of odd sort of way.

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.859.60

9.5 miles on JRP.  87 degrees.  9- 100 m strides.  ~0.3@ 5k pace.  I ran much of this too fast and should have run 10 strides and not the 0.3 @ 5k pace.  Problem was peer pressure.  I started with two easy miles alone, then joined with a group of co-workers who were running faster than I should have, then finished alone.  The 5k pace was done to try and catch up after I stopped at a drinking fountain in the golf course club house....    Oh well.

I have put my money down for the City of Trees Marathon in Boise on October 10th and thus I had better start some proper training.  My goal for this race is to place as a masters or at least in my age group.  It is a small race.  The 3 over all winners are removed from the masters winners (if needed) and the 3 masters winners are removed from their age groups.  So I should have a shot at some sort of ribbon.  I guess it all depends who shows up.  I'm tentatively thinking of pacing for about 3:10 (7:15), but I will see how my training goes. 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Recovery on JRP.  My legs felt heavy and it felt hot.  I guess it was hot- 92 degrees.  :)

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 @ 8:30 on JRP in 85-90 degrees.  BUT it didn't feel so hot because of a few friendly clouds :)  Overall I felt pretty good.  

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

~11 on JRP @ ~<8:30 in 92 degrees (@ finish).  The sun was blazing and I got hot today, despite stopping twice to soak my shirt and hat.  I need a cold drink, some food, and a recovery run tomorrow. 

Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.800.000.000.004.80

Recovery pace up City Creek and home.  Warm but much, much cooler. :)  

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Some runs are just feel great and this was one of them :)   Perhaps the nice and cool temps helped.  I ran from the mouth of Provo canyon 9 miles up (toward the Girl Scout Camp/ south fork?).  There were TONS of runner on the trail!  Early on a couple of faster guys passed me but I resisted the urge to pick up the pace...  I just kept it steady up and down.

Uphill -- Downhill 

9:33  --  7:05  (first and last mile)

9:34 --  7:15

9:12  --  7:07

8:54  --  7:16

8:40  --  7:23

8:17  --  7:58

9:46  --  7:36

8:55  --  7:50

9:57  --  8:03

18 miles.  2:30:31.  8:21 average pace.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
67.800.000.000.8568.65
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