Fly on the Wall

Week starting Sep 12, 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
67.000.000.004.5071.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.700.000.000.0010.70

4.5 a.m. ez on JRP.

6.2 lunch ez on JRP.  

Feeling pretty good and ready to tackle my last big week...... Though I am not looking forward to tomorrow's run- 11 miles w/ 6x1200m intervals.  Ugh. 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.000.004.5011.10

11 w/ 6x1200m @ 5k pace, 2 min recovery.  I have not been looking forward to this run but a great thing happened.  I went down to change and the fast guy was in the locker room.  He cheerfully said he'd pace me on my intervals!  Hurray.  He joined me for a warm up and the 1st 4, then had to get back to work.

Pacing - 6:06, 6:09, 6:11, 6:11?(had to stop for cars), 6:24, 6:23.  Recoveries were about 2:30 because we were talking between the intervals (after I caught my breath).  Oddly, my pacer consistently said we were about 5 seconds per mile faster according to his watch and the 1/4 mile markers on the trail.  I've done faster intervals, but my PR 5k pace is about 6:25, so these weren't so bad.  I averaged about 8 sec faster than same workout last year.  Now if only I could lay my head down on my desk in a puddle of drool and take a nap.

 

Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.100.000.000.0015.10

I was working on the Nebo loop road and decided to do a trail run....

I started at about 8100 feet elevation, ran down to about 6300 feet, then took a different trail back up.  Lots of loose, deep, and dusty sections; some ankle strengthening cobble strewn sections; lots of stream crossings; some super steep ups and downs; tons of cow crap; and a whole bunch of empty Bud Light cans littering the trail (damn "cowboys").  A great run but a bit more than I should have done.  My lunch time run turned into a 3:15 hour epic, which made for a very long field day. 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

I think I ran 11.2 miles.  Actually it was more like chasing Gump Chump as she charged up and down City Creek Canyon from the guard shack to the end of the road and back.   This is the time in my training cycle where I can get burned out and my runs become drudgery.  So I really appreciated the company which made for a great run.  

Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.300.000.000.0020.30

Downtown, Memory Grove, 11th Ave, City Creek Canyon, home.  Feeling pretty tired and looking forward to an easy and short run tomorrow, then an easier next week as I ease into a taper.  

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

5k ez.  Random route through the hood.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
67.000.000.004.5071.50
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