Fly on the Wall

Week starting Dec 28, 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
27.0014.002.000.0043.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.001.000.000.0012.00

Still feeling ill but not ill enough to stay in.

12 miles through downtown, up City Creek, and back. Middle 4 miles at increased effort (not quite race effort).  Mile 8 was at goal race pace of 6:47 but downhill. 

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.504.002.000.009.50

Still not feeling 100%.  I thought about taking a nap instead of running but decided it might only get harder to find my way out the door later in the week.  Plus this should be a big training week for Painter's.  I did fine and felt better after the run than before the run.

Plan called for 2 FFIs.  Ran on Jordan River Parkway.  Stayed on the plowed sections.  Only patches of slushy ice. 

1.05 mile warmup.

2 Fatigue Fighter Intervals.  Goal paces- 6:13, 6:29, 6:47

1.5 mile cool down.

 FFI #1-   0.25 mile, 6:11-167 bpm max;  100m recovery;  0.75 mile, 6:27-166bpm ave;  200m recovery;   2 miles, 6:49-171bpm ave (would have been on pace w/out U turns);  0.58 mile recovery.  Some wind but not too bad.

FFI #2-  0.26 mile, 6:11-173bpm max;  100m recovery;  0.75 mile, 6:29-169bpm ave;  200m recovery;  2 miles, 6:50-170bpm ave (6:54 & 6:46) (would have been close to pace w/out U turns).  Pushed very hard at the end.

1.5 mile cooldown.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.253.000.000.006.25

1.55 miles warm up.

3 miles at goal pace (goal = 6:47).  mile1- 6:46, 165bpm.  mile2- 6:46, 174bpm.  mile3- 6:47, 177bpm.  ave=6:46, 172bpm. (180 bpm max).

1.7 miles cooldown.

I'm feeling better but still clearing out some phlem (gross).  I was able to keep pace today despite yesterday's intervals.  On the other hand I was starting to get tired after only 3 miles.  Tomorrow's run is supposed to include 5-6 miles at goal pace, yikes. 

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.006.000.000.009.00

1.5 mile warm up.

6 miles at goal pace (6:47).  I didn't keep the pace.  1-6:49,162bpm.  2-6:48,170bpm.  3-6:52,172bpm.  4-6:56,173bpm.  5-6:58,173bpm.  6-6:51,173bpm.  average-6:53,170bpm.  6:51 would get me a sub 1:30 half.  So I was 2 seconds off that pace and 13 seconds off my goal pace.  On the bright side, this was after 2 days of speed work.  

1.5 mile cool down.  

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

6 EZ miles with 6x100m strides.  Felt good. Ran downtown and up Memory Grove. 

HAPPY NEW YEAR!

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
27.0014.002.000.0043.00
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