| 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 | | 155.15 | 18.75 | 15.30 | 5.10 | 0.00 | 0.00 | 0.00 | 194.30 |
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| | Race: |
OktoberFAST 5k (3.1 Miles) 00:17:07, Place overall: 2, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.90 | 0.00 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 9.00 |
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Great morning at the Highland track.
Warmed up 1.9 miles around Sugarhouse and headed over to the OktoberFAST 5k. The race started a couple of minutes after 9. It was fun to meet and chat with several fellow bloggers. They're even cooler and nicer in person than they are on the blog.
I had never run a 5k on the track prior to this so I wasn't sure exactly how I'd do but I realized when I arrived that I didn't have my watch so I'd just run by feel and not worry too much about keeping a certain pace.
I started with Chad Robinson, he was nice enough to tell me 400m splits for the first 1600m. We went 78, 85, 85, 88 if I remember correctly. The first 3 were fine by me but I felt like I'd kick myself later in the day for not giving a better effort if I kept the pace at 88 seconds per 400m.
I picked it back up again and was running by myself. I had no idea what my splits were but was feeling pretty good. I got lapped by Jake somewhere around lap 7 which was actually motivating.
I caught up to AdamRW who started very aggressive but was having a harder time closing the distance on Andrea. She's one tough chick! I was slowly gaining ground on her but didn't actually reach her until about 350 meters to go, I finished fairly strong and was lucky to hold her off. All in all I was pretty satisfied, I may have saved too much for the end but it's tough to know. More races and trackwork will give me a better idea of race strategy and my strengths and weaknesses.
Post race pictures and chocolate milk. I felt like I should have paid some sort of entry fee. I also got a nice bright orange Saucony bag. Thanks Jake and Andrea! Also, thanks to Allie for being the photographer. It was a great workout for me and fun to meet you all. | |
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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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Ran on the football field at Cottonwood High this morning.
Did 4 easy miles total mixed with kettlebell exercises, lunges, burpees. Beautiful day.
5 miles in the evening, napped lots today and felt like getting back 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 | | 4.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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AM:
Another great morning, looking forward to cooler temps this week.
4 easy miles and 1 a little quicker at the end. Kept it comfortable.
35:44, 7:09 average
PM:
45 minutes easy 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 | | 4.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Nice morning, a little wet out but enjoyable.
30:27 total, 6:46 average | |
| | Comments(4) |
| | 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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No watch, ran in the rain on my lunch break. That's what I get for sleeping in.
200 pushups and 200 situps | |
| | Comments(3) |
| | 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 |
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Ran on the treadmill. Watched Sportscenter.
Put it on 7.9 mph (7:35 average) and 1.0 incline, upped it to 2.0 for second half.
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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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3 rounds of 5 minutes each with the perfect punch
Planning on a longer run tomorrow. | |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.75 | 0.00 | 0.75 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
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Long run for the week. Did three .25 mile pickups during run, one every three miles.
74:36 total, 7:06 average.
First week over 40 miles.
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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 | | 7.10 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.60 |
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Perfect running weather this morning. Took it easy. 5.5 miles no watch
Didn't feel too tired from yesterdays run so that was encouraging.
Got another jog in after dinner. 3.1 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 | | 3.10 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 |
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Lunchtime jaunt.
First 3.1 miles in 20:40 (6:40 average) last mile in 5:16.
Bring on more of the same weather! | |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 5.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Slept in again, I stay up too late. Got my run in on my lunch break again.
Had planned on keeping it around 7 min pace but my legs wanted to go today.
Turned in to a bit of a progression run. 6:27 average, 51:37 total time | |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Another great day in the 801!
Ended with a couple of short hill sprints.
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 6.40 |
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Got a new pair of shoes and was excited to go for a stroll. K-Swiss Kwicky Blade Light. They are very comfortable.
Hard to beat 65 degrees and sunny with a slight breeze.
Did two .5 mile efforts in the last half of the run with a mile in between each.
Times were 2:30 and 2:27.
Average for all miles including repeats 6:32.
Debating on finding a 5K this weekend.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.60 |
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Decided to skip the 5K this weekend and stick with my longer run. Hopefully some of these runs over 10 miles will benefit my shorter distance efforts.
7:19 average for the run
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| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 8.10 |
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Normal 5 mile loop through Holladay. Legs feel a little tired from yesterday but not bad.
6:42 average, felt hotter this morning
PM
Felt fresh after napping and being generally lazy all day
Ran a 5K tempo on a loop course I marked. Time 17:46, 5:44 average | |
| | Comments(3) |
| | 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 |
| No watch today but still kept a pretty good pace.
Saw a very long slug, that was the extent of excitement on my run.
40 minutes on stationary bike, easy effort
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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 | | 2.50 | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Took a page out of Chad Robinson's book and went for a late night run. Since I don't trust drivers to see me at night, I went to the Cottonwood High track and did a 5 mile tempo. Warmed up with 5 laps, 2K at about 7:00 min pace. Went straight into 20 lap tempo, 8K. 1600 meter splits were: 1- 6:06 2- 6:00 3- 5:51 4- 5:41 5- 5:37 Total time 29:15, 5:51 average It was dark so I didn't know my pace as I ran, I just hit the lap button every 400 meters. Run was more of a progression than I had guessed. Cooled down with another 5 laps and added 70 meters just to make it 7.5 miles for the night. | |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.40 |
| Very enjoyable lunchtime miles today. Didn't push the pace, just shuffled along to the timeless classics of Alanis Morissette. | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.75 | 3.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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Ran after a late lunch, felt pretty decent today but not as cool outside as I prefer. Petty complaint I know. 6:25 average
I came across a passage last night that I enjoyed.
Life, at all times full of pain, is more painful in our time than in the two centuries that preceded it. The attempt to escape from pain drives men to trivialty, to self-deception, to the invention of vast collective myths. But these momentary alleviations do but increase the sources of suffering in the long run.
Bertrand Russell
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.10 | 0.00 | 2.40 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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Got an early start today.
Did 5.1 miles just under 7 min pace.
Finished with a course just under 2.4 miles (12:50) back home. This is a good course with a solid hill about halfway through and a downhill finish. The net uphill and downhill nullify each other. I'm going to run this hard every couple of weeks to track progress.
My little bro is in town and did a crossfit workout with me after the run. Lots of squats and some hard bike intervals. | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.30 |
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Nice afternoon stroll. Ran up to 2700 East on 4500 South and then by my beloved Oly High. Looking forward to the new track there.
Went to a Halloween party with Jing. I won most inappropriate costume award! | |
| | Comments(8) |
| | 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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Lower legs kind of tight today.
Kept it under 7 min pace.
If only this weather could last. | |
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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 | 0.30 | 0.00 | 0.00 | 0.00 | 0.00 | 7.30 |
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Was able to sneak this run in on my lunch break. Wore long sleeves for the first time in a while.
Finished the last part strong.
Strength training routine: (30 minutes)
100 pullups
50 chinups
50 dips
50 shoulder presses each arm (30 lb. dumbbell)
50 rows each arm (30 lb. dumbbell) | |
| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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Felt good today, kind of windy but still pleasant.
Averaged 6:23 for the run.
I'm looking forward to downing some Halloween candy this weekend. | |
| | 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 |
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Relaxed miles today. Treated my lower legs to an ice bucket. I've been slowly transitioning from super cushioned shoes with built up heels to more minimalist shoes. I can tell my calves are working more.
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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 | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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Great long run today!
JRP trail, 7 miles heading South out and back. I was the first to bite the dust.
Enjoyable to run with 7 other runners, thanks for letting me tag along!
Average pace close to 7 minutes.
Lots of 7's in this report.
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| | Comments(8) |
| | 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 |
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Legs feel pretty good after yesterday's long run. Still kept it short and sweet.
Did 2 x .25 during the run and a .75 pickup. All at 5 min pace. Felt decent though the .75 was a challenge to maintain the pace. | |
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| | 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 | 1.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Lunchtime run. Did a little workout.
4 miles at 6:30 average pace, then went straight into 4 x .25 with .25 recovery between each.
Average .25 repeat was 72 seconds. Recovery averaged 1:50 per .25.
Need to work on turnover and running more relaxed. Next time I will cut recovery time down to 1 min between repeats.
6 total miles | |
| | Comments(10) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 155.15 | 18.75 | 15.30 | 5.10 | 0.00 | 0.00 | 0.00 | 194.30 |
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