Fly on the Wall

May 13, 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
Mon, Dec 22, 2008
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
From Rhett on Mon, Dec 22, 2008 at 23:47:39

Looks like you were able to keep your pace pretty well even with the dead legs. Nice work out. I too am trying to juggle my normal running schedule so I can make Christmas Day a rest day and still get in my important runs.

From RivertonPaul on Tue, Dec 23, 2008 at 11:23:58

Nice workout and nice data.

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: