Fly on the Wall

Week starting Jul 03, 2011

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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
26.607.000.003.0036.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

EZ City Creek with dog.  The last mile or so I ended up on a 1/2 mary race course.  I joined some of the back of the packers.  Very fun. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Planed on intervals in the morning but my stomach wouldn't have it.  Oh well, tomorrow....  EZ JRP.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.200.000.003.005.20

JRP 74°-76° (not too bad but it felt plenty hot).  Goal 3 mile ladder at <6:10 pace with 1/4mile recovery crawl, jog, walk, slog. 

0.25-6:09, 0.5-6:09, 0.75-6:09, 0.75-6:09, 0.5-6:06, 0.25-5:56 (Last one too fast.  Will I pay for this when I again attempt a pace run on Friday?)

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

day of rest and moving back into my office after new carpet.....

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.757.000.000.008.75

I think this weeks pace run went much better than last weeks aborted attempt.  I ran up and down City Creek Canyon.  My goal was a hard but sustainable pace uphill and sub 6:50 downhill.  0.65 mile warm up, up the the hill to canyon road.  1.1 mile cool down. 

Up hill paces- 7:38, 8:18, 8:36.  Up 3 miles average- 8:10.  

Up and down mile- 7:31.  

Downhill- 6:16, 6:24, 6:08.   Down 3 miles average- 6:16.  

I hope this was good enough.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

I forgot my sunglasses.  Less than a half mile into it my Garmin battery died.  Then about a 1/2 mile later my audio book/ MP3 player battery died.  Oh well it was a nice morning and the creek made good music.  Legs not so bad after yesterday's tempo work, tired by the end but not too bad.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
26.607.000.003.0036.60
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