Fly on the Wall

May 12, 2024

Recent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesFly On The Wall's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth ViewYear View
JanFebMarAprMayJunJulAugSepOctNovDec
200820092010201120122013201420152016
15% off for Fast Running Blog members at St. George Running Center!

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
Tue, Aug 10, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.800.000.002.209.00

9 miles w/ 6 x 600m intervals @5k pace w/ 90 sec recovery.  84°-88°. 

~1.2 mile warm up.

0.38 mile @ 5:35 pace, 1:28 recovery

0.38  5:31,  1:42 rec

0.37  5:49,  1:58 rec

0.37  6:05,  1:47 rec

0.36  6:17,  1:50 rec

0.36  6:23

~5 more very sluggish miles.

I ran with (far behind) the fast guy on the intervals.  I succumbed to chasing the rabbit and ran way too fast on the first 3.  Then I was really hurting on the final 3.  My 5k pr pace is 6:24.   Ugh, trying to run fast is really, really hard.  Now I need to figure out how to get my work done without falling asleep.

Comments
From Rhett on Tue, Aug 10, 2010 at 16:26:17 from 74.32.211.152

Those were some fast 600s in the beginning, but the only way to get faster is to train faster. Good job.

From Smooth on Tue, Aug 10, 2010 at 16:42:40 from 174.23.203.161

WOW~!!!! You were FLYING >>>>> !!! You rocked those 600s. SO AWESOME!!!!

From Andy on Tue, Aug 10, 2010 at 16:54:03 from 159.212.71.17

Nice work. I think your 5k pace is faster than 6:24. Probably closer to 6:00.

From fly on the Wall on Tue, Aug 10, 2010 at 17:47:50 from 204.113.19.47

Thanks Rhett, Smooth, and Andy!

Now that I've recovered a bit, I think I'll make it a goal to run the next set of 600s (in 2 weeks) more consistently, starting and ending under 6:00 and with 90 sec recoveries. If it is cooler, that will help.

From timp on Thu, Aug 12, 2010 at 08:50:58 from 129.188.33.26

When is the last time you raced a 5K?

From fly on the Wall on Thu, Aug 12, 2010 at 10:35:30 from 204.113.19.47

Tim, I raced a 19:54 flat 5k in May. It was a PR and the only time I've gone under 20:00 in a 5k race. I did a 19:07 5k as part of 12 marathon pace miles on Saturday, BUT it was downhill!

Add Your Comment.
  • Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
  • Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
  • If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.
Only registered users with public blogs are allowed to post comments. Log in with your username and password or create an account and set up a blog.
Debt Reduction Calculator
Featured Announcements
Most Recent Entries:
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
Recent Comments: