Fly on the Wall

Week starting Jul 17, 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.

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
50.107.000.003.0060.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.100.000.000.0014.10

City Creek EZ.  Slow up hill.  Down hill paces not so bad.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 EZ recovery on JRP.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.600.000.003.005.60

Same interval ladder as previous weeks.  79°,  47% humidity (really balmy for around here), 8 mph south wind.  Almost exactly the same conditions as last week.

Here are my times as compared to previous weeks (most recent to the left).  I didn't wear a heart rate monitor and was not running as fast as I could, so this means nothing...

1/4- 6:10, 6:03, 6:09, 6:10, 5:59, 5:52

1/2- 5:59, 6:07, 6:09, 6:05, 6:07, 6:57

3/4- 6:05, 6:09, 6:09, 6:12, 6:06, 6:08

3/4- 6:06, 6:08, 6:09, 6:12, 6:03, 6:07

1/2- 6:06, 6:03, 6:06, 6:17, 6:08, 6:10

1/4- 6:00, 6:02, 5:56, 6:04, 6:08, 5:56

°F      79°   80°   76°   88°   69°   69°  

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

6.1 EZ JRP

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.307.000.000.008.30

Same run as last 2 weeks.  1/2 mile warmup.  7 pace miles up and down City Creek Canyon.

Uphill this week vs. last 2 weeks.

7:28* / 7:39  /  7:38

8:33 / 8:15  /  8:18

8:36 / 8:36  /  8:36

ave 8:12 / 8:10  /   8:10

Up and down

7:16 / 7:26  /  7:31

Downhill

6:12 / 6:19  /  6:16

6:15 / 6:16  /  6:24

5:57 / 5:57  /  6:08

ave 6:08 / 6:11  /  6:16

Run ave.  7:11 / 7:13  /  7:16

As I was nearing the starting point of my tempo run I saw a bunch of runners headed up the road.  A bunch as in about 300 or 6 buses full!  It looked like some sort of company team building run.  I started in front of the biggest mess of them and passed many of those in front of me.  This probably explains why my first mile was 10 seconds fast, which explains why my second mile was 15 seconds slow.  Otherwise amazing similarities especially considering I was running by feel and didn't know last weeks splits.

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

City Creek EZ.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

City of Rocks Idaho.  Up, up, down, up, up, up, up, and back.

XT rock climbing with kids and friends.  My first time ever.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.107.000.003.0060.10
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