| Location: Holladay,UT, Member Since: Jul 17, 2011 Gender: Male Goal Type: Local Elite Running Accomplishments: A couple of wins in small local races.
I have always been an active person and need to do something physical everyday or I don't feel right. Short-Term Running Goals: Mile: 4:40
5k: 16 min (track or honest course)
10k: 33 min
1/2 Marathon: 1:13
Steadily increase my mileage to 60-70 miles a week.
Long-Term Running Goals: Eventually run a marathon.
Run for health and sanity. Personal: Married. 30
I work in commercial real estate.
I enjoy golf, video games and have recently started learning chess.
Adam Cornelius Favorite Blogs: |
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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 177.35 | 19.50 | 10.75 | 3.60 | 0.00 | 0.00 | 0.00 | 211.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Went on my 5 mile loop. Average pace 6:21 Kind of cold and lots of puddles, had to cross a busy street and tried not to slow down but had to. After that I took it easy for the rest of the run. | |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Very easy miles after work. Great jogging weather but I didn't see anyone else out. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 3.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Did an 8 mile progression run through Holladay and Murray
Miles were:
7:20-6:48-6:46-6:23-6:18-6:17-6:04-5:51
I felt really good today, I think it was due to the very easy miles yesterday
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Beautiful day for a stroll. Jogged an easy 8 miles and enjoyed every minute of it.
My 305 seems to have kicked the bucket. I didn't love the 305 and am not too sad about its demise. Anyone have recommendations for a new gps watch? | |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.75 | 0.00 | 1.25 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM
Got out early for an easy fartlek. Colder than I expected. 7 miles
PM
3 miles before dinner | |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Easy hour on the bike. Watched Super Tuesday coverage wondering how Santorum is doing so well. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Lunchtime run.
Was probably around 6:30 pace today. I wore my new shades and am happy with my purchase.
3 reasons I like them
-They protect my eyes
-They are cool
-The unkind souls that jokingly swerve at runners will no longer have the pleasure of seeing the fear in my eyes | |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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AM
Sunny but cold morning. Lots of walkers out this morning, usually groups of older women busy trading rumors while their husbands get ready for work :> At least that's my guess
6 miles
PM
Late night run, beautiful night. No clouds and bright stars, felt a sense of gratitude while I was running. Grateful just to be alive and healthy and to be able to run and spend time doing things I enjoy and have so many great people in my life.
5 miles | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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My new garmin arrived, I got the 110 and it seems to be great. I like how it shows my average pace on the current mile. Simple but all I need, thanks Jake for the recommendation.
8 miles
8 - 6 at 6:50 average pace - 5:40
6 more miles before bed at 7:25 ave. pace
Beautiful night and full moon
Rest day tomorrow, playing golf with my dad and bros.
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Woke up congested, allergies usually hit me this time of year for a week or two, and my right heel is a touch sore. Nothing serious just something to keep an eye on. Plan this week is to do 30 miles with an equal amount of crosstraining miles on the bike. Don't want to take any chances with the Running of the Leopards coming up in less then 2 weeks.
Went to Cottonwood High and jogged 3 on the football field mixed with lunges, pushups and medicine ball throws etc.
Did 2x400 in 76 seconds each.
6.5 miles before bed at 7 min pace felt lots better than earlier today, last .5 was @ 5:30 pace
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Beautiful weather during lunch. Got out for 4 miles at right around 7 minute average. | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 miles after work. Windy out but still enjoyable. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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90 minutes easy on stationary bike
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.75 | 0.00 | 1.25 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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6 mile fartlek during lunch, couldn't ask for a better day!
Got out after dinner to clear my head, 6 more miles with the last .5 at 5:30 pace | |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| A blustery lunch run. Didn't take my watch just kept it relaxed and easy. | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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AM
4 miles on another windy morning, a storm be blowing in!
PM
Rode the stationary bike, 20 min easy-20 min hard-20 min easy
Ended up with a decent week, cut back the miles a little to get rid of some minor aches but put in about 50 miles on the bike which is probably equivalent to 15 miles of running. I wish I could set up my blog to put in cross training miles but alas it is too late to change. | |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.35 | 0.00 | 0.75 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
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Easy run this morning except for a .5 and .25 pickup. Felt great, I actually prefer it a little colder outside so this morning was perfect. | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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60 minutes moderate intensity on stationary bike
30 more minutes before bed | |
| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 1.50 | 0.50 | 0.00 | 0.00 | 0.00 | 10.00 |
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Run 1:
Ran after work, plan was to do 5 miles with a 2 mile tempo in the middle. Well, at about .8 miles in to the tempo, a guy turning right failed to see me and I ended up pushing off the front of his car as he hit the brakes. I've noticed that lots of drivers look left but not right before turning right. I ended up jogging out the mile as I was too frazzled to finish. I barely broke 6 minutes for the mile. Ended up jogging easy for the last miles and ended with 5 miles.
Run 2:
Was pretty upset about not getting in my full tempo and decided to go out after dinner. I found a nice flat out and back course, .5 out and back for a total of a mile. Warmed up for 2 miles and got straight into it. Ran 2:41 out and 2:36 back for a 5:17 mile. That made me feel a little better about my failed attempt from earlier. Jogged 2 more miles and called it a day.
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
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45 easy minutes on the stationary bike before work
5.3 miles before bed | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Lunchtime trot, beautiful weather. | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Resting today, sneezing up a storm at work. Not sick just the yearly allergies. Looking forward to tomorrow. | |
| | Comments(2) |
| | Race: |
Running of the Leopards 5k (3.11 Miles) 00:15:54, Place overall: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.90 | 0.00 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 12.00 |
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First time running with the East High Leopards this morning.
I warmed up for 3.5 miles before the race, a bit with Adam RW, it was nice chatting and getting his take on the race. We lined up at an overly crowded starting line and the race began at 8:30.
Plan was to go out hard but not too hard, first mile came at 5:19. I was pretty happy about this mile. Lots of high school runners were running sub 5 pace for the first half mile, sheer ridiculousness. They were in the way! My guess is that lots were walking by the end of the first mile.
The second mile flattens out and may even have some slight uphill for the first portion followed by some serious downhill and a fairly flat stretch on Foothill Blvd. I hit mile 2 at 10:40 (5:21) and had a lot of energy. I was in 10th at the end of this mile.
I hit the gas at the start of the third mile, I moved from 10th to 4th on Sunnyside and hit the track and started to kick. I was able to close the last 1.1 in (5:14), the downhill didn't hurt, luckily I had some speed left on the track and almost ran down the third place guy. Last mile was under 4:50 so I'm pretty happy about that even with the downhill it shows me that I can turn my legs over fairly well.
Overall impressions, I'm glad to get a new PR even though it's aided. I regret not fighting harder in the second mile and maybe pushing a little more in the first too. My fear is to blow up in one of these races. Part of me wants to blow up in one of them just for the experience. Might sound goofy but for some reason I often have the feeling that I didn't give it my all when a race ends. Anyone else get that after races?
So, I have plenty to work on and am looking forward to improving and putting in more time and miles. I am loving the sport right now and enjoy lacing my shoes up for a few miles whenever there's time.
There'll be plenty more races and time to work on strategy.
Fun race! I'll do it again next year and recommend it to anyone looking to PR in the 5k. Thanks to my parents and Jing for showing up at the track to cheer me on. Went straight from the race to breakfast, no cooldown.
Afternoon- 5.4 miles easy around the block
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| | Comments(17) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.60 |
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AM
9.5 miles
Fun run with Jake around Sugarhouse. Time always flies when you've got a good running buddy. My legs were sore today but nothing awful. The pace was just under 8 minutes, thanks for taking it easy on me Jake.
This jog was just what I needed to get loosened up a bit. I think I will be fully recovered in a couple days. Will force myself to do some foam rolling later.
PM
3.1 miles around the neighborhoood, needed to get off the couch and stretch my legs out
Happy Sunday FRBers! | |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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7.5 miles on my lunch break in the wind and rain/snow, nice and muddy when I finished. Averaged about 7:20 pace today, legs feel much better than yesterday. The recovery runs help lots.
Also, my mom, Osa Bear just joined the blog! | |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.20 |
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6.2 miles before work
Felt tired during the first two miles and then I felt great. Nice and cool out this morning but sunny. Great weather!
As soon as I finished my jog, bird poop fell from the heavens and landed squarely on top of my head. Maybe that's some sort of sign. 7:20 average pace
4 easy miles after work | |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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5.5 miles on my lunch break
Averaged 7:10 pace today, lots of wind
5.5 miles before bed
7:05 average pace, pretty similar to my lunch run | |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Busy day today. Dragged Jing to Cottonwood High after a light dinner. She's very patient to wait for me while I jog. Unfortunately, the track was ripped up so we went up to Wasatch Boulevard and parked.
Did 2 miles out then turned around and came back. I did a mile warm up then started my 2 mile tempo followed by a mile cool down.
2 mile tempo in 11:06, 5:38 out then 5:28 back. I like running out and back courses because there's no question that they're fair. Short workout but just looking to get some threshold work in today.
Drove the 10 mile course for next Saturday's race, looks pretty brutal for the first few miles, the first piece of downhill looks almost too steep to really attack. | |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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5.5 miles before heading into work, great weather
Family gathering to check out the new City Creek mall tonight, should be fun. | |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Parked off of Wasatch and 3900 South and ran up to Milcreek Inn 3.5 miles and back down. Didn't try to kill it but suffered a bit, averaged 7:30 pace going up and 5:40 coming back down. The purpose of this run was just to do some extended uphill running. Cooled down for 3 miles.
Feeling pleasantly tired. Had a good mileage week for me. | |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 177.35 | 19.50 | 10.75 | 3.60 | 0.00 | 0.00 | 0.00 | 211.20 |
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