Fly on the Wall

Week starting Aug 22, 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
62.130.004.361.9068.39
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.001.909.10

 

 9 miles w/ 5x600m @ 5k & 90 sec recovery.  I didn't run 5k pace but just tried to do better than I did a few weeks ago...  Last time it was 84°-88°.  This week ~ 71°.  This run is on the left. 

mile  pace, recover time

0.37  5:48,  1:36 rec -- 0.38  5:35, 1:28

0.38  5:49,  1:37 rec --  0.38  5:31,  1:42

0.37  5:56,  1:37 rec --  0.37  5:49,  1:58

0.40  5:56,  2:02 rec --  0.37  6:05,  1:47

0.36  6:01,   last one  --  0.36  6:17,  1:50

plan called for 5 this week  --  0.36  6:23

I lost focus on the last one.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.100.000.000.0014.10

14 just get it done miles on JRP.  I got it done.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

6 ez in the am.  Supposed to do 4 more this pm but right now the air quality is poor....

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM 4 ez on JRP.

Lunch 5 ez on JRP.  My most consistent running partner is moving to Texas where her husband will be a traveling nurse.  :( 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.100.000.000.0018.10

18 miles-City Creek.  Not much to say...

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.630.004.360.0011.99

The plan called for a race this weekend, but I didn't have the time for one.  :(  So I decided to just run some fast miles.  To make it fun, I ran slowly up City Creek Canyon, then blazed down.  Gravity makes one "fast."  Here are my DOWNHILL splits-

5:59:78  (My first ever sub 6 mile!  Garmin said I  was close, so I pushed to finish below 6.)

6:06

6:11 (2 short up hills)

6:04

last .4 mile @ 5:57

6:04 pace for 4.37 miles.  6:04 pace gets an 18:50 5k!  Isn't gravity swell.  :) 

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
62.130.004.361.9068.39
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