Fly on the Wall

Week starting May 16, 2010

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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.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
49.000.001.000.5050.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 ez 

Took the weekend off for some serious cross training- landscaping and such.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Foot tour to and of the historic Guadalupe neighborhood.

I think I was a tad short of 10 miles.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.001.000.506.00

 

JRP, 6 miles with random intervals included.  I should figure out when I'm actually running at threshold vs VO2 max.

2 mile warm up

1/2 @- ? pushed wrong button

1/4 recovery

1/4 @ 5:17 pace

1/4 recovery

1/2 @ 5:52 pace

0.43 recovery (missed 1/4 marker)

1/4 @ 5:26 pace (should have run harder)

cool down.

Not a stellar workout but at least I did some fast running.  That makes 3 weeks in a row! :)

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

About 8 min/mile pace but felt like I was working for it.  Windy but nice and cool.  Only a few drops of rain.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.500.000.000.0017.50

From home I ran the Wahsatch Steeplechase course (or roughly the course), 17.5ish miles (my Garmin lost signal).

Last spring I ran the race in 2:39.  Today from home, which added a mile or two, I ran it in 4:17!  I took my time, even taking a few pictures with my phone.  The ascent was just fine, only a bit of wind and a few drips of rain.  The ridge line was just fine, though I had forgotten how gnarley parts of it are.  The descent, which is a north slope, was an adventure.  Drifts of deep snow covered the trail making it impossible to find and follow.  I eventually just headed straight down the very steep mountain side.  Much of the descent was too steep and slick to run.  In places it was too steep and slick to walk.  I was a bit nervous that I might descend onto a cliffy ledge, but dumb luck was my friend and I eventually came across the trail again.  I clocked what I think was my slowest mile ever on a "run" - 39:43  :)  I fell many times but it was so steep that I didn't have far to fall (provided I fell back).  All in all, good fun. 

Good think I ran this on Friday morning because by Saturday morning most of the route was covered with fresh snow and it is still snowing up their on Monday!

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Ran an errand (literally). Recovery pace. 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
49.000.001.000.5050.50
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