| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 151.90 | 9.00 | 23.30 | 0.00 | 0.00 | 0.00 | 0.00 | 184.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.20 |
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Turned out to be a much nicer run than I was anticipating. The weather cooperated until the last couple of miles. So much easier to do these runs with some good company. Thanks Jake and Adam RW.
Happy April Fools day!
10.2 total miles probably around 7:30 pace. Enjoyable route.
30 minutes on the bike before bed very easy | |
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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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Planned cross training day
45 minutes on bike
A few minutes doing push ups, jump rope and kettlebell exercises.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
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Warmed up for 3.5 miles around Sugarhouse Park then headed to the track. Jake, Redd and Andrea all had their own workouts going.
Workout was 4 x 1600m with 2 minute rest between each, times were
5:30, 5:33, 5:30, 5:26
Cooled down for another 3 miles.
Beautiful day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6 very easy miles this morning, 8:35 average pace
Went out in the afternoon for an easy jog but had some discomfort under my left kneecap. Never had this before. Not awful pain but noticeable, I stopped after about half a mile and went home and iced it.
Good reminder to stretch and do the necessary leg strengthening exercises.
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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 |
| Rode the stationary bike for an hour. Doesn't bug the knee at all to be on the bike. | |
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| | Race: |
Salt Lake 10 Miler (10 Miles) 00:56:04, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.60 | 0.00 | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.60 |
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Woke up and jogged 1.25 miles to make sure my knee wasn't hurting. No sign of pain so I was very happy. I've decided I must force myself to go lift weights with my legs twice a week and stretch daily. I neglect to do those things far too often. Jing was very generous to sacrifice her sleep to take me to the start of the race at East Canyon.
It was very cold this morning, I ended up wearing gloves and a t-shirt over my race singlet and bib number. The race was supposed to start at 8:30 but was closer to 8:50. More people were there then I expected, I thought the cold may deter more people from arriving.
I started the race and was happy to see Adam RW with his cute kids cheering me on, the first 2 miles are fairly challenging. My splits were 6:24 for the first and 6:46 for the second. As I came over the hill, I was pleasantly surprised to see Fritz there waiting for me. He was doing a training run for the Salt Lake Marathon and he helped me keep a decent pace during the remainder of the run. Thank you Fritz! You helped me stay focused.
Splits after the most challenging portion of the run were
5:28, 5:04, 5:19, 5:24, 5:31, 5:26, 5:30, 5:12.
Total time for the 10 miles was 56:04. Did a 1.25 mile cooldown after the race.
Fun race! I won $50 to Ruth's diner so it was worth hanging around afterwards.
My parents showed up to the finish, big thanks to them and Jing.
Short term goal is to cross train more, hit the weights to strengthen my legs as well as stretch daily and use my foam roller. Lots to improve. I also need to do a 12-15 mile run at least once every 2 weeks.
3.1 easy miles around the neighborhood after dinner to loosen up
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.10 |
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7 very easy miles on a fantastic morning
Fairly sore today but I loosened up after about a half a mile and felt great
Thanks to Jing for the Easter presents! We went on a nice walk after eating dinner with my family.
3.1 easy mile before bed, still pretty tight from yesterday
Happy Bunny Day!
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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 |
| Rode the stationary bike for an hour. Looking forward to getting back out on the streets tomorrow. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 10.10 |
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4 miles before work, more great weather. Legs were working lots better today
Met Jake and Andrea at Highland High and did a lap around the park. Andrea had a 5K tempo planned and I ran with her. We were right at 6 minute pace. It was a great workout, thanks for letting me join! Cooled down for a couple more laps. Total of 6.1 miles
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| | 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 |
| Ran with the JAFAJ crew this morning. The 9 miles went by fast, great weather and lots of other joggers and cyclists out. About 7:35 average pace for the jog. | |
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| | 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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Hour on stationary bike during lunch.
5 min easy - 15 moderate - 5 hard - 10 moderate - 5 hard - 15 moderate - 5 easy
4 miles before bed, two easy then two a little quicker. Very foggy out tonight. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
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8 miles after work, kept the pace nice and relaxed. Started raining but then let up after a couple of miles and the sun came out. Did a couple strides after the run.
4.5 miles after dinner, did .5 toward the end of the run at 5:20 pace
Heading to see The Cabin in the Woods with Jing when she's done with school | |
| | 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 |
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45 easy minutes on the stationary bike
5 minutes of jump rope | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.60 | 0.00 | 1.70 | 0.00 | 0.00 | 0.00 | 0.00 | 11.30 |
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8 mile fartlek run along Wasatch Boulevard. Great place to run.
3.3 miles around the neighborhood after a Sunday dinner with my fam.
Good luck to everyone running Boston tomorrow! | |
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| | 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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8 easy miles at 7:10 ave. pace
Lots of fun tracking the FRBers at Boston today!
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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 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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30 minutes on bike before work, rainy morning
4 miles during lunch | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.80 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 17.30 |
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13.3 miles
Left from the Park and Ride lot on Wasatch Boulevard and about 6400 South, headed north to Milcreek Canyon. Ran 2.5 miles up the canyon and then headed back. Very beautiful morning, it was peaceful going up the canyon, I didn't see anyone for about 20 minutes. Soaked up the scenery that I far too often ignore.
Did a couple of surges on the way back. Was glad I got in a longer effort this morning
4 miles after dinner | |
| | Comments(5) |
| | 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 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Nice morning run, 10 total miles at 7:15 average pace.
30 minutes on bike 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 | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
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Easy day.
Watched the SL Half and Marathon at Liberty Park. Fun seeing some familiar faces, especially when they're running well. I'm excited to run the half next year.
Played golf with my dad and my brother Daniel. Perfect weather, was fun to get some of the rust off of my clubs! | |
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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 |
| Rode the stationary bike this morning. Have a little residual soreness in my lower legs so thought I'd stay off the streets. 80 minutes | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.20 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.20 |
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6.2 mile easy fartlek run this morning, jogging portion was about 7:45 pace and surges were 5:15 pace. My little bro Daniel decided to tag along, he did great. Always nice to see my bros when they can escape Provo in between semesters.
5 miles during lunch, the sweat did pour | |
| | 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 |
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40 minutes on the bike nice and early
5 easy miles during lunch, 7:45 pace
Thinking of taking a couple of days off. I feel great, just the lower inner shin is sore on both legs. | |
| | 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 on the bike during lunch
5 easy, 5 moderate, 2 hard / 2 moderate x 10, 5 hard, 5 easy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.50 | 2.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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4 miles before work this morning, felt really good during the threshold piece at the end
45 easy minutes on bike 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 |
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45 minutes on the bike, still babying my shins
30 easy - 15 moderate | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.30 | 2.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.30 |
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AM-
Spent Friday evening in Midway. Got up early for a jog into Heber and returned the same way. Did 7:20 average pace going into town and 6:20 average coming back. Did a few pickups on the way back too. Shins are starting to feel a bit better, I'm not worried to run anymore but will probably keep mileage around 30-35 next week just to be safe.
8.3 total miles
PM-
Headed back out for an afternoon stroll. 3.5 miles at 7:15 pace then managed 5:14 for a mile and cooled down for .5.
5 miles | |
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| | 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 |
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5 easy breezy lemon squeezy miles at 8 min pace
Now to watch some basketball and do some laundry.
4 miles before bed at 7:20 pace | |
| | Comments(6) |
| | 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 |
| Rest day. Extra time to bug Jing :> | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 151.90 | 9.00 | 23.30 | 0.00 | 0.00 | 0.00 | 0.00 | 184.20 |
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