Fly on the Wall

Week starting Jul 18, 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
62.652.005.000.6070.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.005.000.0010.10

2 miles "warm up,"5 miles @ 1/2 marry pace, 3 miles "cool down."

I'm starting week 11 of Phitzinger's 70 mile/ 18 week training plan.  Plan says "10 mi w/ 5 mi @15k to half marathon race pace."  I want to run a 3:10 marathon, so I plugged that into a Runners World pace calculator that said 1:31 for the half, which is 6:56 pace. 

It was 88° to 90° during my lunch run.  So I planned to just keep it near 7:00 pace depending upon how I felt.  I averaged 6:57 for those 5 miles BUT I stopped 1.5 miles into it and wet my shirt and hat with cool water (watched stopped).  These miles were flat but hot.  My effort felt maintainable but I got hot and was running harder toward the end. The City of Trees Marathon (Boise) will be rolling but cool (hopefully). 

SO how did I do?  Should I be thinking about revising my goal up or down?  I guess I'm wondering because I thought I would run this much slower because of the heat, but maybe I would have had I not cooled off once in the middle of the run (and before and after).

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.200.000.000.0014.20

14 ez on JRP to Legacy @ 8:43 in 88°

A bit tired.  A bit hot.   The southern end of the Legacy Parkway Trail (past the end of the JRP) can feel really hot as it is black top with no shade.  Right when I was really wanting to cool off a gusher spouted beside the trail.  The source being a broken sprinkler head, from which I soaked my shirt and hat.... ahhh...

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

5 ez on JRP @ 8:49 in 93° - 96°  Today's recovery run felt perfectly pleasant.  A few clouds here and there mellowed the sun and made it feel not so hot as it apparently was.

I hope everyone had as good of a run today!

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

11 ez on JRP @ 8:54 in 86°-90°.  Felt kind of lazy today.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.402.000.000.0021.40

Started by taking a running tour of the neighborhoods west of my house, then ran to end of the road up City Creek and up the trail a bit, and back home.

21.4 miles.  ave pace 9:36.  Not too hot :)   82° at the finish, though most of the run was quite a bit cooler.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.650.000.000.608.25

8 miles w/ 10x100 strides.  Ran downtown and up City Creek Canyon, then home.  Ave pace was 9:14.  I actually felt cold when running up the canyon today.  It was probably mid to low 60s in the bottom of the canyon.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
62.652.005.000.6070.25
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