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April 27, 2024

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Location:

Salt Lake City,UT,United States

Member Since:

Sep 14, 2008

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

52 marathons, Overall winner 15 times, PR 2:20:25 at St. George 2013, Kona Ironman 2002, Zero DNF

2016 Races

Personal:

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Bike Lifetime Miles:						8003.27
Elliptical Lifetime Miles:						1295.72
Stairmaster Lifetime Miles:						3252.63
Rowing Machine Lifetime Miles:						335.05
Swimming Lifetime Miles:						14.97
Treadmill Lifetime Miles:						1111.92
Saucony Kinvara 2 Grey Lifetime Miles:						994.29
Saucony Kinvara 2 Blue Lifetime Miles:						528.18
Salomon SpeedCross III Lifetime Miles:						263.03
La Sportiva Vertical K Lifetime Miles:						78.50
Nike LunaRacer +3 Lifetime Miles:						129.20
Nike LunarLaunch Lifetime Miles:						319.30
Nike Pegasus 31 Light Blue Lifetime Miles:						640.75
Altra Lone Peak 2.5 Lifetime Miles:						99.50
Nike LunaRacer V3 Camo Lifetime Miles:						76.02
New Balance 890v4 Lifetime Miles:						41.25
Nike Pegasus 33 Lifetime Miles:						12.00

Sat, May 12, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
11.40	3.10	0.00	0.00	0.00	14.50

Got a late start which is typical when I am not running with a group. I saw Rob as I passed Highland on my way to the track at around 11. He figured I was just finishing up my run but little does he know that my late starts actually have a better training effect because it's hotter outside, plus I don't have to run as far to get a tan.

Jogged a couple of laps then started my 5k. I know my first split was around 5:05 and I finished in 16:19. This means I slowed a lot in miles 2 and 3. Not a great run but it still served it's purpose of shocking the system at an uncomfortable pace. Last year I ran a 16:45 5k the week before Ogden and my last track 5k was 16:33 so at least this an improvement over those. Now the big question is, should I run the first 5k at Ogden at a faster pace? Last year my first 5k was 16:33 which was plenty fast so I think the answer is NO. Ogden should be negative split and a super fast first 5k wouldn't help me do that.

Cooled down on the track for a mile then wandered around Sugar House.

Afternoon ran around the block to see if that will help my legs feel better tomorrow. It's just a test.

Saucony Kinvara 2 Grey Miles: 13.50

Comments

From Jake K on Sat, May 12, 2012 at 14:17:25 from 67.182.215.126

Nice run - track 5K PR on a solo effort!

I'd say stick to 16:30s for the first 5K and shoot for the sub 16:20 on the last 5K.

From Andrea on Sat, May 12, 2012 at 14:30:43 from 67.182.215.126

Nice 5k TT! A solo effort like that takes a lot of self-motivation. Sounds like you have a smart plan for Ogden too.

We missed you at brunch this morning!

From Rob Murphy on Sat, May 12, 2012 at 14:37:49 from 24.10.249.165

Great workout Fritz.

I was just going to give you a lift up the Ruth's if you were finishing up is all.

From Fritz on Sat, May 12, 2012 at 17:29:47 from 67.182.228.56

I will admit that the 5k solo on the track was not fun.

Rob- of course i appreciated that you stopped to ask. i didn't know the timing of the brunch so i took it upon myself to sleep in, obviously. :) My tan lines are much improved however.

From allie on Sat, May 12, 2012 at 17:42:36 from 97.126.217.165

nice job, fritz. a lonesome 5k on the track sounds very difficult -- way to run a solid time. looks like you are ready to go.

i would go for a PR at every distance next week.

From scottkeate on Sat, May 12, 2012 at 20:51:41 from 71.199.4.146

Great workout, Fritz! You're in a great place for a strong marathon next week. Enjoy your week of taper and get plenty of sleep.

From Rachelle on Sat, May 12, 2012 at 21:50:46 from 66.7.127.115

Nice job! My advice is to definitely not go out to fast at Ogden. I did that last year and it was disasterous!!

Granted you are much smarter and faster than me. :) Good luck!

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