Fly on the Wall

May 21, 2024

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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
Mon, Nov 17, 2008
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.005.001.000.009.00

I'm following the Runner's World Advanced Half-Training Plan.  I want to be faster than I am so I'm trying to push my paces.  We'll see how I do.  this was day 1 of the 9 week program.

1.5 mile warm up.

4x1 mile repeats @ 1/2 mary goal pace w/ 1/4 mile recovery (6:49-171bpm; 6:58-173bpm; 6:57-172bpm; 6:57-173 bpm)  I would have liked to do this at about 6:47 pace but I was pushing as it was.

6x200 m repeats @5k pace w/ 100 m recovery (not on track, just used Garmin).

1.5 mile cool down.

Comments or rude remarks welcome.

Comments
From Smooth on Mon, Nov 17, 2008 at 19:02:38

WOW!!! AWESOME intervals, VERY IMPRESSIVE splits. Day 1 looks very promising. 9 weeks huh? Is that 'till Painter's Half? Yikes! I better get my rear in gear Keep up the good work. THANKS for sharing. You're one talented runner.

From Teena on Mon, Nov 17, 2008 at 22:50:41

I can't wait to see how this program works out for you. Very cool.

What was up with your 6:58 split though??? (That was my attempt at your solicited "rude comment.")

Unbelievable how fast you are!! Nice workout today!

From DonGardinero on Tue, Nov 18, 2008 at 00:41:19

Great run Mark. Man, you're fast!!! ARE you training for Painter's in Jan? If so, what time are you going for?

Dale

From huans32 on Tue, Nov 18, 2008 at 08:46:50

Great interval workout Fly. Will be interesting to see how it works out for you on the new program.

From fly on the wall on Tue, Nov 18, 2008 at 09:20:39

Thanks for the encouraging feedback. I'm training for Painters, which is only 9 weeks away. I ran it in 1:34:33 in 07. I'd like to better that time. I'd really like to be just under 1:30 but I'm not that fast, as evidenced by the 6:58 split (insert winkey smiley face here). I'm trying to work my way toward that goal though. I'll see how my training goes then pick a goal time.

From JeffC on Tue, Nov 18, 2008 at 11:21:59

Nice workout Mark. I will be running Painters as well this year but your last year time of 1:34:33 looks pretty good to me for my goal this year. I think I came in around 1:38 last year.

From Kathie on Tue, Nov 18, 2008 at 14:56:17

Fly - wow what a work out I thought I was doing good with my 6X400 repeats. Maybe I should step it up... Nah maybe next year.

You will be so fast a painters!

From Kelli on Wed, Nov 19, 2008 at 15:08:53

No rude remarks here. Very impressive. Good job and good luck at Painters. I am sure you will do it.

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