| 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: |
|
Click to donate
to Ukraine's Armed Forces
|
| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 131.40 | 5.50 | 16.30 | 0.00 | 0.00 | 0.00 | 0.00 | 153.20 |
|
| Saucony Mirage 2(Turquoise) Miles: 5.00 |
| |
|
| | 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 |
|
Been feeling pretty awful since last Friday. Achy joints and all sorts of dismal things going on. Thought it would go away but hasn't so I got in to the doc today and am waiting for the blood labs to see what the deal is. Pretty bummed but hoping I can get back out on the roads fairly soon. Side note: The doctors assistant put that little pulse and oxygen saturation reader on my finger and was surprised that it said 100% O2 saturation. I attribute that to running.
| |
| | 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 |
| Heard from the doc yesterday. Nothing serious just hooked me up with some antibiotics and told me to take it easy for a couple of weeks. Glad to be back on the roads.
| |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Hilly 10k loop. Beautiful day for a run.
| |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Did an out and back up Mill Creek Canyon. Decent workout. Heading up the canyon is lots of fun and then worked on turnover on the way down. Did a mile and then a half mile at threshold pace on the way down. Here is the elevation profile and splits.
| |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.40 | 1.50 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.40 |
| Ran with James at the Cottonwood track. He was doing some mile repeats at my goal pace for the upcoming half marathon and was nice enough to let me tag along. I think we were close to 6 minute pace for the first two and the last one was slightly faster. A good run for me as I need to get comfortable at that pace.
Looking forward to taking it easy for a couple of days now.
| |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Easy longer run for me today. Ran about half with James and Tyler. Very nice morning, until I got home and put my legs in the ice bucket.
| |
| | Comments(2) |
| | 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 |
| Easy 4 miles. Will likely do a 5 mile tempo tomorrow morning at goal HM pace.
| |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Decided to do the tempo at the Cottonwood track instead of up on Wasatch.
Warmed up for 1.25 and then got right into the 4k tempo.
First 1600 was right at 6 minute pace and the last one at 5:50. Average pace of 5:56. There was a little breeze on the backstretch that made things fun. Overall 10 laps at a good clip.
I can tell my body is still climbing out of the hole that the awful virus I had put me in.
1.25 cooldown.
| |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.10 |
| 12.1 easy miles with James. Did a loop up to Tanner Park, the run went by quickly for me. Beautiful morning.
| |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.20 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Headed out in the afternoon. Felt surprisingly good so decided to do a little tempo. First 3 miles at 7 min pace then next two in 11:02 (5:31) on the flattest section of the run. Fairly happy with the effort, cooled down for the rest of the 10k loop.
| |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
| Another nice morning run with James. Kept it nice and easy today.
| |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.75 | 0.00 | 1.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 mile fartlek run after work. Hectic day followed by a late night. Averaged about 6:40 for the run. New Brooks Adrenaline are nice but feel bulky after a few days of Kinvaras and Nike Frees.
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 17.35 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.35 |
| Early morning run, about half with James.
PM: 10K loop right at 7 min pace
| |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Did a 4 mile tempo after work on Wasatch with James. It was an out and back tempo, 2 each way for the mathematically impaired.
| 1 |
5:46.3 |
1.00 |
5:46 |
| 2 |
5:48.1 |
1.00 |
5:48 |
| 3 |
5:44.6 |
1.00 |
5:45 |
| 4 |
5:45.6 |
1.00 |
5:46 |
Pretty consistent effort. Probably as good as I could hope for after a higher mileage day yesterday. Almost made it under 23 minutes. Did a 2 mile warmup and cool down.
Also, I got a print out for my blood labs back today. I figure someone on the blog will know if the following are healthy measurements for a runner. What else should I look for? I know the first two measurements are important but not sure about the rest.
Hemoglobin 17.0 g/dL
Hematocrit 47.8%
MCV 85 fL
MCH 30.4 pg
MCHC 35.6 g/dL
RDW 12.6%
| |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.20 |
| After work jog. Passed by Olympus and saw the track was open so I jogged the stairs. 8:30 average pace for the trot. Definitely needed an easier day today.
Now time to watch as many college basketball games as possible.
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.50 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.50 |
| AM:
Ran part of James longer run with him. We picked it up for a bit during a 4 mile stretch. 10.5 miles
PM:
5 miles just under 7 min pace
Rest day tomorrow, something easy like a crossfit workout because yoga is too hard :>
|
| Saucony Mirage 2(Turquoise) Miles: 5.00 |
| |
| | Comments(4) |
| | 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 |
| 40 easy minutes on the bike, lots of stretching, rolling and icing trying to get all the kinks out before starting this next week
Did 4 sets of squats after and then 4 sets of bench press. I eked out 12 reps of 165 pounds on the bench.
I am almost as strong as this guy.
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM:
10 easy with James. Clear skies and kind of chilly, just over 8 min pace
PM:
40 minutes on stationary bike
Ball of my right foot is pretty tender. Likely metatarsalgia or morton's neuroma, based off the symptoms. Maybe just bruised. Plan is to keep doing the tempos, workouts and long runs but all the easier runs will be done on the bike until it improves. Oddly, it hurts more to walk on it then run. I was limping around like an old man today.
I read The Stranger by Albert Camus yesterday. Absolutely loved it. Wondering how I missed it in all my college philosophy classes.
| |
| | Comments(4) |
| | 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 |
|
Stationary bike workout: 20 min warmup 6x5 min hard intervals and 2 min rest in-between each, would have much rather done mile repeats 20 min cooldown 80 total minutes and very tired legs. Got a headache right after I ended, maybe dehydrated. More icing and stretching tonight.
| |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.45 | 0.00 | 2.75 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Little workout at Sugarhouse Park during lunch. Wore my Pegasus because they have lots of forefoot cushion. Probably not ideal for fast running but I'll take what I can get at this point.
Warmed up for 1.5 on the grass perimeter then moved to the inner street of the park and did 2 continuous loops at tempo pace. Good practice for hills. First loop was 8:01 then 7:56, I had another one in me but decided to play it safe and call it a day. Lots of people out, beautiful day. I was able to ditch the shirt and work on the skin cancer :)
Legs felt a little dead from yesterday's bike intervals. Foot hurt a little during the tempo but was fine on the grass. I may be running 10 laps of liberty park for my longer weekly run or 7-8 loops of the sugarhouse perimeter. Should be fun.
50 min stationary bike before bed
| |
| | Comments(11) |
| | 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 |
|
60 minutes easy-moderate on bike Jogging on the grass tomorrow to test my foot. After talking to a sports med doctor I'm convinced it is metatarsalgia. Means I need to add foot strengthening exercises into the mix and some ankle exercises. Frustrating, I feel like whenever I get close to actually running a decent amount 60+ a week then something happens. I will beat this.
| |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.80 | 0.00 | 0.00 | 0.00 | 0.00 | 7.30 |
| 7.3 miles on the grass/mud fields of the Cottonwood Complex. Foot feels slightly worse after the run. I guess that's to be expected. Felt happy just to be out running though even with a little pain. I've got to figure out the best plan of attack for the next 3 weeks before the 1/2. Probably lots of stationary bike.
| |
| | Comments(2) |
| | 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 |
| Did a bunch of strength training then 4 easy miles. I'll keep the runs short for a couple more days. Tomorrow the plan is to do something like 45 minutes on the bike then 5-6 miles then 45 more minutes on the bike. Probably an okay substitute for a long run.
Played golf with my dad and younger bro today. I shot the highest. Not a good thing when playing golf. Still lots of fun to spend time with the fam.
| |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 131.40 | 5.50 | 16.30 | 0.00 | 0.00 | 0.00 | 0.00 | 153.20 |
|
| Saucony Mirage 2(Turquoise) Miles: 5.00 |
| |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|