| 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 | | 114.25 | 17.50 | 9.80 | 4.50 | 0.00 | 0.00 | 0.00 | 146.05 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 1.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
Did 5 miles. 1 easy mile followed by a .25 pickup x 4.
Felt pretty good, ran at night, great weather.
Total time of 32:42. 6:33/average
Went on a 2 mile walk with Jing aroung the neighborhood. Very fun.
| |
| | 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 |
|
Rode 90 minutes on the stationary bike.
Increased the difficulty for last half.
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 1.00 | 1.30 | 0.00 | 0.00 | 0.00 | 0.00 | 9.30 |
|
Ran early with my brother. Did an easy 4 and ran the last 1.3 at sub 6 pace.
Total time 36:25, 6:52 average
Need to start running on softer surfaces some of the time.
Did 4 more miles. Had hoped to run at local elementary school on grass but football practice and sprinklers forced me onto the road. Legs felt tired.
6:57 average, 27:48
| |
| | Add Comment |
| | 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 |
|
45 minutes on the stationary bike
Listened to podcasts | |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.25 | 0.50 | 0.00 | 0.25 | 0.00 | 0.00 | 0.00 | 4.00 |
|
4 miles total, ran early.
26:58, 6:45 average | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
|
Ran 9 miles easy but sped up a little on the uphills.
Total time 61:15, 6:48 average | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
Took my 16 kg kettlebell to the track and did a cross training workout.
Did kettlebell swings, burpees, lunges, squats and pushups mixed with laps on the football field. Mileage is a guess.
Carried kettlebell around track for two laps and finished with 2x 400 meter repeats | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.25 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.25 |
|
Nice morning jog with some pals.
Finished the last mile at 5:20 pace.
Went slower than normal today on easy miles, just under 8 min average.
| |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.25 |
|
AM:
Rode stationary bike for 90 minutes.
Did 6x3 minute moderate effort intervals during ride.
PM:
Quick run after work 21:40, 6:40 average
Went to lagoon with Jing, just like I remember it but more fun with her.
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
|
Lunch plans got canceled so went for a run. About 90 degrees outside.
36:10, 6:53 average.
Another nice 2 mile walk with Jing, lots of runners out around 8 at night. Great time to be outside. | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.50 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
|
60 minutes easy on stationary bike.
Night run: 3 miles in 19:25, 6:28 average.
Feel like my cardiovascular fitness is where I'd like it to be.
Need to work on leg strength.
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 1.00 | 1.50 | 0.25 | 0.00 | 0.00 | 0.00 | 5.25 |
|
Progressive workout. Ran with my brother, always fun to have a running buddy.
Total time 35:10, 6:44 average.
| |
| | Add Comment |
| | 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 |
|
Ran the sugarhouse loop this morning.
Nice and easy, legs were tired today.
53:42, 7:10 average
Went to Cottonwood High with bro-in-law and did tire flips.
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
Ran 4 miles up Milcreek Canyon and the 4 back down.
Used the up as a decent hill run and the downhill as a threshold run.
Time up was 30:42, 7:40 average.
Time down was 21:46, 5:27 average.
Total time of 52:28.
Lost focus a couple of times on the tempo run down, let the pace slow too much. Feel like I could have knocked off another 30-45 seconds. Did better on the last mile. It's the flattest of the four and I was able to manage a 5:18 mile. FOCUS!!!
Finished with a 2 mile cooldown in 15 minutes.
| |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
Legs were a little sore today but after a couple miles felt lots better.
Total time 34:30, 6:54 average.
| |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.75 |
|
Kept it pretty chill today. Legs still not all the way back from Monday's run.
40:03, 6:58 average
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
|
47:24, 7:18 average
I plan on going to the track Saturday morning for some speed work and want fresh legs.
At the 3 mile point in my jog, a lady pulled up next to me and started to roll down her window. She looked like she wanted to ask for directions but I just kept jogging. Probably a jerk move on my part. Anyone else on this blog as mean as me? | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
Went to the track but it is little league football season so I ran on the road.
6 miles in 39:31, 6:35 average.
2 mile cooldown in 15:14, 7:37
Did a few hard strides on the road.
Went to track later and did tire flips with brother, sister and bro-in-law. Fun to have workout partners.
| |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
|
Nice easy miles. Legs more sore today than I had guessed.
Did a 40 minute crossfit routine. | |
| | Add Comment |
| | 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 stationary bike for 60 minutes on lunch break.
| |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.50 | 1.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM
Ran 6 miles with my brothers and 3 on my own.
49:00, 8:10 average for first 6 miles.
2x800 and 2x400 in last 3 miles with jogging recovery of equal distance. 18:52, 6:17 average
Total time of 67:52, overall 7:33 average
PM
30 minutes on stationary bike loosened legs up lots
Did one set of bench press 15 x 165, glad I am not losing too much upper body strength
| |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
Ran 5 miles in 34:38, 6:56 average. Felt comfortable.
Grabbed 16 lb. weight vest at home and went out for trial jog. Added another 2 miles with vest in 15:26, 7:43 average.
Don't know if I'll use this vest for jogging again. I had to hold it while I jogged to keep it from bouncing too much, wish I could tighten it more somehow. | |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 3.00 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 9.00 |
|
Treadmill workout.
Started at 7.6 mph and .5 incline.
Increased mph .1 every 2 minutes through 10.0 mph. Increased to 11 for .75 and then 12 for last .25.
Cooled down on 7.5 mph to reach 9 miles.
Workout took almost exactly an hour. | |
| | 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 |
| 60 minutes on stationary bike | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.25 |
|
Was surprised how hot it was this morning.
Total time 64:42, 7:00 average.
| |
| | Add Comment |
| | 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 |
|
45 minutes on stationary bike
Very happy birthday to Jing! 21! | |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 5.25 |
|
Did .4 miles easy (7:15) then .1 hard (5:15) x 10. Total time 33:56 for 5 miles. Cooled down for .25.
Lower right leg on inside of shin has been achy since my run on Saturday. It's a pain that comes for a couple of minutes every hour or so then goes away. I may need to cut down on my mileage, didn't hurt too much on my run today.
PM:
45 minutes on stationary bike, HR stayed at about 115 the whole time, RPMs at 90 | |
| | 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 |
|
60 minutes on stationary bike and some adductor and abductor exercises
Leg less sore today | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
|
It felt hotter than normal this morning.
37:23, 6:48 average
PM:
45 minutes on stationary bike | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 114.25 | 17.50 | 9.80 | 4.50 | 0.00 | 0.00 | 0.00 | 146.05 |
| |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|