Fly on the Wall

Week starting Sep 20, 2009

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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
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
37.100.000.503.5041.10
Mon, Sep 21, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.508.00

8 w/ 8x100 strides on JRP. Nice and cool at lunch. Felt pretty darn good.

Comments(7)
Tue, Sep 22, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I was supposed to run 5 ez today but didn't make the time to get it done.  I spent the day on a field trip to Antelope Island with my kids and a 100 or 200 of there classmates.  That doesn't count as cross training but I was much more tired than if I had run 5 ez.  Oh well.

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Wed, Sep 23, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.003.008.00

8 w/ 3x 1mile repeats on JRP. 

6:07 @175 bpm.  ugh.

2:25 recovery. 

6:13 @177bpm.  ohww.

4:18 recovery. 

6:13 @175bpm.  ouch.

8:33 ave pace including slow walk recoveries.

Ran my warmup with the fast lady and fast guy.  The fast guy ran his first marathon on Saturday (TOU).  He was FAST but today he still had remaining pain and was recovering and thus almost slow.  It is good to know the fast guys are human.  His debut time on OK but not ideal training?  2:39  :)  How cool is that! 

Comments(1)
Thu, Sep 24, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 @ carefree pace with no electronic monitoring gadgets.

Comments(12)
Fri, Sep 25, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

Ran up and down Provo Canyon on the trail.  Quite nice... the leaves are turning.  Only issue was a small rubbed raw spot on the top of my foot.  Go figure. 

Ave up and down- 8:29 @141 bpm.

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Sat, Sep 26, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.500.007.00

7 w/ 8x 100 strides.  Ave up and down canyon including strides and recovery- 8:19 @ 142bpm.

I  ran on the trail up Provo Canyon.  This is the most runners I've ever seen outside of a race!  Gaggles, packs, herds, and flocks of runners!  I noticed quite a few St. George Marathon shirts.

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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
37.100.000.503.5041.10
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