Fly on the Wall

Week starting Dec 21, 2008

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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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
27.392.005.000.0034.39
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.002.000.000.0016.00

16 miles through downtown, up City Creek, and back.  I ran up past where the road is plowed and I had fun post-holing in nice powder that came to just below my kneecap. But that was a whole lot of slow, hard work so I turned back before I made it to the 8 mile mark.  On the way back in I did a loop around Temple Square to make up for the lost 1/2 mile.  I really enjoyed my run today.  For those of you in warm climates, running in a winter wonder land can really be wonderful. 

EZ start.

Miles 5 - 11 I alternated 1 minute hard pace with 1 minute recovery (should have done 6:29 pace but this was not possible with the hill and snow). 

Mile 12 - 6:29, 165bpm DOWNHILL

Mile 13 - 6:27, 168bpm DOWNHILL

EZ finish.

Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.130.003.250.005.38

I'm fatigued from yesterday and thought about delaying my speed work til tomorrow.  But with the predicted snow and holiday family activities I thought I'd better get it done before I have even more excuses.

Goal:  warm up, 4 intervals- 0.75 mile @ 6:29 w/ 200 m recovery, 2 intervals- 200 m @ 6:13 w/ 100 m recover, cool down. 

 1 mile warm up.

0.75 -6:26, 161bpm

0.75- 6:27, 168bpm

0.75- 6:31, 170bpm (slowed to cross road)

0.75- 6:47, 165pbm - just didn't have it in me to keep pace. It started snowing and this just slowed me down for some reason.

0.12- 5:42, 169bpm max (Garmin pace unrealible for this short of distance)

0.12- 5:47, 169bpm max (Garmin pace unrealible for this short of distance)

0.57 mile cool down. 

I stayed on the plowed sections of trail and only had to deal with patches of slush.  Though some of this slush was deceptively slick. 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 EZ

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.130.001.750.004.88

 

Not feeling 100% today.  I feel like I'm fighting off illness.  Plan calls for 2 sets of intervals but I did not finish the second set.

1mile warm up.

0.25- 6:10, 100m recovery

0.5- 6:16, 166bpm, 200m recovery

0.25- 6:17.

0.55- EZ.

 

0.25- 6:06, 100m recovery

0.5- 6:42, 171bpm, I waited to long to post this and can't remember exactly why I fell off pace other than I know I was starting to catch a cold or something and I was tired.

1.31- just running back in and licking my wounds...

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Feliz Navidad. 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.130.000.000.004.13

I've a strange cold or some such thing.  I don't feel terrible but I don't feel good.  A bit of a sore throat and a very swollen uvula.  My training plan called for a 10k race today but I don't feel up to either a real race or a pretend one.

4.13 miles, 1 of which was at a quicker pace.  

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
27.392.005.000.0034.39
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