Fly on the Wall

Week starting Sep 05, 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
46.4414.300.362.2063.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.800.000.002.209.00

9 miles w/ 6x600m @5k pace w/ 2 min recovery, 3 up and 3 down City Creek Canyon.  Interval pace ranged between 7:12 and 5:45 but I was running hills so it's meaningless.  Legs a bit tired but ok.

Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.300.000.000.0013.30

bonk

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.740.000.360.006.10

6 w/ 6 100m strides at fairly fast pace.  I felt better than yesterday.  After my run I ate a HUGE greasy lunch of fish n chips with a salad and drink.  

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

EZ miles.  Still no pop, but hopefully tomorrow.

Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.5014.300.000.0019.80

19 w/ 14 @ marathon pace effort on hills.  3 mile warm up. 14.3 strong effort.  2.5 ez.

I'm happy that I felt better today than the rest of the week.  A bit mixed results on the MP effort miles.  I ran from City Creek up to 11th Ave, then up 11th Ave, back down to City Creek, up City Creek Canyon, and part way back Down the canyon.  In the Canyon, some miles were faster than previously (this training cycle) but more were slower.  Here are my meaningless splits as I'm not going to figure out how much gravity played a role: 7:44, 7:41, 7:14, 7:05, 9:06, 9:17, 9:00, 9:49, 10:55, 11:22, 5:55 (wow fastest mile ever), 6:16, 6:21, 7:05, 6:53. 

Tomorrow some ez miles, rest Sunday, then my last big week.  Yikes!

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

10 ez downtown, Memory Grove, City Creek Canyon, home.

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
46.4414.300.362.2063.30
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