Fly on the Wall

Week starting Sep 04, 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
44.1010.006.000.0060.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

8 miles starting and ending at 10,000 feet elevation.  The elevation made for really SLOW running!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.800.006.000.007.80

JRP 79°  Goal 3,2,1 intervals at <6:40.  

1/4 warm up.  

3- 6:37, 6:38, 6:38, 1/2 mile recovery.

2- 6:38, 6:38 (this mile felt WAY too hard!), 1/2 mile recovery.

1- 6:37   

0.6 mile cool down. 

Not a great run, once again.  ugh.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

EZ on JRP in the afternoon. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.4010.000.000.0011.40

Uphill this week vs. last 9 weeks.  (5 miles up this week)

7:30 / 7:42 / 7:25 / 7:38 / 7:44 / 7:25 / 7:45 / 7:28 / 7:39  /  7:38

8:13 / 8:13 / 8:07 / 8:16 / 8:09 / 8:01 / 8:28 / 8:33 / 8:15  /  8:18

8:14 / 8:17 / 8:26 / 8:16 / 8:16 / 8:11 / 8:49 / 8:36 / 8:36  /  8:36

8:24 / 8:33 / 8:38 / 8:25 / 8:16 / 8:17 / 8:34

     8:33 

ave 8:11 / 8:11 / 8:09 / 8:09 / 8:06 / 7:58 / 8:39 / 8:12 / 8:10  /  8:10


Downhill (5 mile down this week)

     6:11

6:29 / 6:36 / 6:26 / 6:27 / 6:40 / 6:39 / 6:31

6:24 / 6:25 / 6:18 / 6:26 / 6:23 / 6:14 / 6:21 / 6:12 / 6:19  /  6:16

6:10 / 6:16 / 6:14 / 6:09 / 6:18 / 6:18 / 6:17 / 6:15 / 6:16  /  6:24

5:54 / 5:58 / 5:58 / 5:52 / 5:56 / 5:55 / 6:07 / 5:57 / 5:57  /  6:08

ave 6:14 / 6:19 / 6:14 / 6:13 / 6:19 / 6:16 / 6:19 / 6:08 / 6:11  /  6:16 

Run ave. 7:12 / 7:18 / 7:15 / 7:14 / 7:13 / 7:07 / 7:21 / 7:11 / 7:13 / 7:16 

Finally a good tempo run.  Not my fastest but fast enough for 10 miles up and down canyon. My leg muscles were definitely tired.  Maybe I'm learning how to run fast (for me) on tired legs.  

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.300.000.000.0017.30

17.3 mile on tired legs.  Downtown, Memory Grove, City Creek, Home.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.400.000.000.008.40

downtown, city creek.  tired legs but ok.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
44.1010.006.000.0060.10
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