| 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 | | 560.55 | 98.10 | 45.05 | 19.20 | 0.00 | 0.00 | 0.00 | 722.90 |
| |
|
| | 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 |
|
Was planning to recover today but felt restless. Ran at 3pm, low 90s, great way to sweat.
5.5 mile loop, a nice uphill at mile 3. Total time of 39:40.
Miles were:
7:02, 7:17, 7:34, 7:16, 7:09, 3:22 (6:44)
Felt good.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
|
Don't know if this is marathon or threshold pace.
Just ran 4 kilometers at a tough but sustainable pace.
Splits per kilometer were:
3:51, 3:43, 3:55, 3:50
Total time of 15:19.
| |
| |
| | 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 |
|
Feet and lower legs were sore today. Think I need to run on trails and grass more.
Rode 90 minutes on stationary bike. HR around 130 and RPM's around 95.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
Felt really good today, lots of friendly people out walking and jogging. I was planning to run at around 7:15 or easy pace but felt like it was too slow. Probably because I didn't run yesterday.
Did five miles in 32:54.
Miles were:
6:52, 6:36, 6:36, 6:43, 6:07.
Average pace of 6:35. | |
| |
| | 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. Did 4 x 2:30 intervals during the ride.
Afterwards, did 3 rounds of 5 minute MMA / Boxing training using the Perfect Punch.
Good shoulder and arm workout, highly recommended cross training.
Check it out at www.perfectpunch.org. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 3.00 |
| Up in Deer Valley this weekend. Nice hilly run. | |
|
| | 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 |
|
Ran to Main Street in Park City and did a couple loops up Main Street for a little hill sprint.
Nice and cool. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
First 3 miles in 20:57 (6:59 ave.)
Last mile in 6:02.
Total time 26:59.
| |
|
| | 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 |
|
Cross training on the bike.
60 minutes with 1,3 and 5 minute intervals during the ride.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
Did 7 miles in 47:42.
6:49 average
Solid run, felt strong throughout. Kept steady pace.
| |
| |
| | 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 |
|
Went on a nice walk with Jing.
Great weather. | |
|
| | 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 |
|
Pretty hot, had a solid sweat going.
36:12, 6:54/mile average
Good loop with some hills. | |
|
| | 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 | 0.75 | 0.00 | 0.00 | 0.00 | 4.75 |
|
Did a 4.25 mile run followed by 6 pickups of about 150 meters each.
Miles for run were
7:14, 6:37, 6:20, 6:21, 1:21(.25)
6:33/ave, 27:53 total time
| |
|
| | 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 |
|
Ran an easy 10k. My legs felt a little sore from the sprints yesterday, luckily they warmed up after a few minutes.
I bought crocs yesterday. I was intrigued after learning that people were running in them.
I wore them today and enjoyed it, I will make it a part of my routine.
Total time 42:51, 6:55/ave | |
|
| | 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.
| |
| |
| | 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.
| |
|
| | 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
| |
|
| | 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 | |
| |
| | 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 | |
|
| | 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 | |
|
| | 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 | |
|
| | 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.
| |
| |
| | 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.
| |
|
| | 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. | |
| |
| | 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.
| |
|
| | 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.
| |
|
| | 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.
| |
|
| | 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.
| |
| |
| | 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.
| |
| |
| | 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
| |
|
| | 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? | |
| |
| | 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.
| |
| |
| | 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. | |
|
| | 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.
| |
| |
| | 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
Â
 | |
| |
| | 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. | |
| |
| | 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. | |
| |
| | 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 | |
|
| | 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.
| |
|
| | 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! | |
| |
| | 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 | |
| |
| | 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 | |
|
| | 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 | |
| |
| | 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 | 2.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Did a 6 mile loop this morning. Wanted to throw in a couple quicker miles at a pace I felt sustainable for a 5k.
Did a one mile warm up then a hard mile in 5:29 with a net uphill of about 75 feet.
Followed that with two easy miles then a hard mile in 5:15, this one with a downhill of about 90 feet. Finished with a mile cooldown.
Total time 41:39, 6:56 average. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
|
AM:
Took a couple miles to wake up this morning.
6.75 miles. Total time of 47:51, 7:05 average.
Ran a hilly route.
PM:
4.75 miles. 31:22, 6:36 average
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
AM:
4 easy miles, no watch, just took a familiar route. Great weather and lots of fellow joggers and cyclists out this morning.
Have been tying my shoes loosely and my lower legs have felt lots better.
PM:
Same route as this morning, ran in the opposite direction. 25:21 total time, 6:20 average. I picked it up a little in the last 2 miles but didn't feel like I was pushing too hard (11:53).
| |
|
| | 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 |
| Kept it nice and relaxed today. 47:32, 7:19 average | |
| |
| | 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 |
| 50 minutes on stationary bike | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.75 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.75 |
|
AM
4.75 miles. 31:15, 6:35 average. Loving these cooler mornings.
PM
30 bike minutes | |
| |
| | 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 |
|
Ran at night.
Saw a fellow jogger rocking some sweet striped tube socks, got jealous for a second.
28:36, 7:09 average | |
| |
| | Race: |
Greek Festival 5k (3.1 Miles) 00:16:40, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.15 | 0.00 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 8.25 |
|
Woke up at 5:45 and jogged two miles to see how I was feeling. I had some stomach issues yesterday but really wanted to run a 5k to see where my fitness is. Luckily, I was feeling good so I headed to downtown SLC.
I arrived at about 6:50 which was way too early. After getting my bib and my bag of goodies, I basically stood around and waited. My mom and Jing both came to check out the festival and watch me run. It was nice to have them there, I'm no good at pinning the bib on so my talented mom took care of that for me.
The race started at 7:30 and there were about 150 people there. A couple of guys looked like they were fast, they were from Oregon and told me that the altitude here was killing them. There were a few high school kids, some xc runners but others in wife beaters and full length shorts.
The course started on 300 South and 300 West. From there, we headed to 200 South and over to 200 West, then due north up past 700 North .There was a water station and a turn around. My first out and back course. I had planned to go out at 5:30 pace and see how I felt.
The gun went off and I was immedidately at the front with a couple of high schoolers. I was on pace (checked my garmin at .25) but after running under the tunnel on 200 West, my garmin was worthless. I just ran by feel. Hit the mile in 5:28(people at the mile markers shouting out the time), there was only one kid within 100 yards of me at this point. I held steady but was surprised when I hit the 2 mile in 10:40, it felt short but I had no way of knowing. By now, I couldn't see anyone behind me and relaxed a little. Lots of friendly runners encouraged me to keep it up. The out and back course is good for providing motivation.
When I hit the tunnel, I surged and picked it back up to the finish. I was happy with my time, about where I thought I was. Hopefully it was a legit course or pretty close. I throw in quarter mile pick ups in lots of my runs and usually average 80 seconds for those so the time made sense to me. I'm working to get under 16 minutes and think that more track work and threshold workouts will be key in helping me get there.
All in all, it was a fun course and a great day to run. Did a 3.15 mile cooldown.
| |
| |
| | 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 |
|
AM:
Legs tired today but not as bad as I had expected.
Kept it easy today 34:45, 7:44 average.
PM:
45 minutes on stationary bike, 15 of those minutes were harder effort intervals | |
|
| | 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 |
|
5 miles, great running weather. Legs recovered quicker than I thought, 33:55, 6:47 average
Kettlebell swings 16kg, 200 in 10 minutes | |
| |
| | 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 | 0.50 | 0.00 | 0.00 | 0.00 | 5.75 |
|
Missed my normal morning jog so did it after work. Ran by 4500 South several hills.
Did two .25 mile pickups towards the end of the run, averaged 78 seconds on those.
Total time 38:57, 6:47 average | |
| |
| | 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 |
|
Cross training workout, The Perfect Punch 8x7 workout.
30x30 second intervals consisting of shadow boxing, knees, pushups, sprint punching and sprawls. One minute rest after 8 minutes. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
|
Ran in the afternoon, did part of my run on the grass at the Cottonwood Complex.
Pleasant temps, in the high 70s.
Total time 53:39, 6:56 average. | |
| |
| | 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 |
|
I could see my breath this morning.
No watch, nice and easy. Lower legs a little sore but nothing terrible. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
|
Was about a mile into my jog when I saw my sister out jogging. She is fellow blogger Megara. I did the next 5 miles with her, always fun to catch up with my sis and then finished off my jog.
Average pace for 7.5 miles about 8:30, last mile in 5:45. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 2.00 | 2.00 | 0.25 | 0.00 | 0.00 | 0.00 | 5.25 |
|
Tried to mix it up a bit today.
Started with 2 miles in 12:27 (6:14 pace).
Next 2 in 11:40 (5:50 pace).
Eased off the next mile for a 7:22.
Finished with a 71 second .25 mile.
Total time of 32:40, 6:13 average for the run. Beautiful afternoon.
Perfect Punch before bed, 5 rounds x 3 minutes. | |
|
| | 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, 15 minutes of harder effort intervals.
Swiss ball hamstring curls, 2 sets.
Flat bench press, 135 lbs. 2x10 and 2x15 | |
| |
| | 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 |
|
Gave my legs the day off.
50 pullups
100 knee raises
50 dips
50 kettlebell presses each arm 35 lbs
50 curls each arm 30 lbs | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 2.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Progressive run this morning. Total time 38:54, 6:29 average
Started with 3 easy miles in 20:35 (6:52 ave)
2 more at marathon pace in 12:35 (6:18 ave)
Last mile in 5:44 | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Hill route, fairly even splits. Ran in the afternoon.
38:51 total, 6:29 average | |
| |
| | 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 |
| 50 minutes exercise bike | |
|
| | 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 |
|
Woke up and left without hydrating. Dumb. By mile 4 I was longing for a drink.
Around 6.5 miles, I saw the stash another runner had placed at the base of a tree. A couple of gatorades and waters, the orange gatorade called out to me. I debated taking her, telling myself that I would return one to the site immediately after I finished. Ultimately, I decided against it. The runners might arrive before I could return it and the idea of going to buy an orange gatorade and drive it to the site sounded like a lot of work.
Total time 75:57, 7:36 average. Very enjoyable except the thirst part. | |
|
| | 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 |
|
5 easy miles, no watch. Did 3x20seconds hill sprints after. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.10 | 1.50 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 7.10 |
|
Lunchtime 5k, moderate effort.
Did 4 miles at 8pm. Closed the last .5 in 2:25. Making progress slowly, need to eat healthier but have felt surprisingly good. | |
| |
| | 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 hard effort on stationary bike
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 3.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
5 quicker miles at lunchtime, legs were tired from the bike yesterday
31:18, 6:16 average
| |
|
| | 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 |
|
4 nice and easy today.
Fall is awesome, easily my favorite time of the year. | |
| |
| | 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 |
|
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. | |
| |
| | 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 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.
| |
|
| | 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 |
|
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 | |
| |
| | 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 |
|
Nice morning, a little wet out but enjoyable.
30:27 total, 6:46 average | |
| |
| | 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 |
|
No watch, ran in the rain on my lunch break. That's what I get for sleeping in.
200 pushups and 200 situps | |
| |
| | 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 |
|
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.
| |
| |
| | 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 |
|
3 rounds of 5 minutes each with the perfect punch
Planning on a longer run tomorrow. | |
| |
| | 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 |
|
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.
| |
| |
| | 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 |
|
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
| |
| |
| | 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 |
|
Lunchtime jaunt.
First 3.1 miles in 20:40 (6:40 average) last mile in 5:16.
Bring on more of the same weather! | |
| |
| | 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 |
|
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 | |
| |
| | 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 |
|
Another great day in the 801!
Ended with a couple of short hill sprints.
| |
| |
| | 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 |
|
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.
| |
| |
| | 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 |
|
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
| |
| |
| | 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 |
| AM
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 | |
| |
| | 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.Â
Saw a very long slug, that was the extent of excitement on my run.Â
Â
 40 minutes on stationary bike, easy effort
| |
| |
| | 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. | |
| |
| | 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. | |
| |
| | 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 |
|
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
| |
|
| | 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 |
|
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. | |
| |
| | 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 |
|
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! | |
| |
| | 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 |
|
Lower legs kind of tight today.
Kept it under 7 min pace.
If only this weather could last. | |
|
| | 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 |
|
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) | |
| |
| | 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 |
|
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. | |
| |
| | 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 |
|
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.
| |
| |
| | 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 |
|
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.
| |
| |
| | 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 |
|
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. | |
|
| | 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 |
|
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 | |
| |
| | 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 |
| Lunchtime jog, nice and easy miles. Not much to report. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Great afternoon weather. Feeling pretty good. Got honked at twice by cars I didn't recognize, don't know if that's good or bad.
Pondered lots on my jog today. I'm not looking forward to future treadmill runs. I'm thinking I will ride my bike on the kinetic trainer I have quite a bit this winter. Maybe start swimming too, I'm a horrible swimmer. A triathlon may be in the works for next year with running as my top priority. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Spent the afternoon up in Midway with Jing. My parents have a second home and they're nice enough to let us use it.
Great place to run, 50 degrees and a little windy.
Averaged 6:28 for the run. Hottub afterwards, hard to beat the run / hottub combo.
| |
| |
| | 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 |
|
200 kettlebell swings
300 pushups | |
| |
| | 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 |
|
Long run didn't happen today thanks a lot snow! I rode the stationary bike for 60 minutes at a hard effort.
Felt like I got a good workout but it's hard for me to get my heart rate nearly as high on the bike as I can running. | |
|
| | 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 | 2.00 | 0.00 | 0.00 | 0.00 | 7.25 |
|
Nice morning for a fartlek. Cold but sunny weather.
Did 2 total miles of faster paced running at 5:15 average.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.25 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
|
Cold and windy, ran after work. Felt lethargic before the run but much better after.
Averaged 6:30 for the run. | |
| |
| | 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 after work, it was dark by the time I finished. Got some good hills in today. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
|
Was happy with today's effort. This is what I'd guess my marathon pace would be.
56:14 total time, 6:15 average.
| |
| |
| | 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 |
|
6 easy miles on a cold but sunny lunchtime outing.
Kept it at 7 min pace today.
| |
| |
| | 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 |
|
Spent my day moving boxes. My work is moving offices so today I got some good cross training in. Went for a jog afterwards to finish the workout.
| |
| |
| | 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 |
|
Finished moving work stuff this morning. Ran in the afternoon rain. I feel a nap coming on.
| |
| |
| | 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 |
|
Did my hill route today. Not feeling 100% today, a little congested so I didn't attack it.
Managed to keep it slightly under 7 minute pace.
Lovely weather, happy to be in shorts and a t-shirt. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 2.00 | 1.10 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
|
Felt lots better today. Progressively picked up the pace on this run. Easy miles at about 6:45, marathon at 6:15 and threshold at 5:25.
Need to take a cue from Bam and improve my diet, well minus the McDonald's.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
Busy day. Have my niece's first birthday party tonight.
My brothers came for the party, always nice to see them. One of them joined me on the run, he's a natural. I'm trying to get him to start running at least 20 miles a week. He's just under 6' and weighs 145.
We did an easy 3 at 7 minute pace then dropped the pace for the last mile. 5:20 for me, starting to feel more comfortable running at this speed. He managed 5:45. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.80 |
|
Ball of right foot has been sore the last couple of days.
I plan on riding the bike lots next week and running less. Fine tuning my plans for next years racing schedule. I'm excited to have a more organized approach to training and racing.
Good luck to Jake and Andrea tomorrow! I will be giving the refresh button a good workout. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM
Did another short run today.
Did 1.5 miles of running at 5:08 pace (sub 16min 5k pace) during run just to get used to what that pace feels like.
Averaged 6:27 for whole run.
PM
50 minutes stationary bike
Some heavy squats and bench press | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
Crappy weather this morning. Moved it to lunch, not lots of time and sore foot so kept it short.
50 chinups
50 knee raises | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
50° and sunny, ran easy for the first 4 miles then picked it up for the last 1
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.60 |
|
Happy Thanksgiving to all the FRBers out there.
Big thanks to Mr. Sasha Pachev for creating this site. | |
| |
| | 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 |
|
Great day for a jog, low 40s and sunny around 1 pm.
Another low mileage week, feeling good on my jogs just want to make sure foot heals before boosting mileage in December. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.60 | 0.00 | 2.60 | 0.00 | 0.00 | 0.00 | 0.00 | 5.20 |
|
Did 2 laps of a 2.6 mile loop course in Holladay.
First lap was 17:56 then picked it up a bit on the second lap for a tempo run in 15:03.
Foot felt less sore today.
| |
| |
| | 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 |
|
5 easy miles after work. I think my foot is healed.
Let the mileage increase! | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
|
AM:
8.3 miles
It was colder than I had planned on but after a couple of miles the shivering subsided.
Felt relaxed and will not push the pace for the next 2 months as I work on building a strong aerobic base.
Average pace 7:11
PM:
4.2 miles
No watch, nice and easy. Feels good just enjoying the run and not worrying about pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
|
Fell asleep too late to wake up for the JRP trail run. I'm a wuss.
Managed to get out later in the day.
Average pace 7:11, same as yesterday. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.20 |
|
Felt decent this morning, wandered around Murray and Holladay.
Average pace 7:17 | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Last half mile was no fun. Probably the slowest 2.5 miles I've ever wogged. | |
|
| | 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 |
| Perfect Punch. Foot still painful to walk on. | |
|
| | 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 minutes stationary bike
No foot pain on the bike, why didn't I start riding earlier this week? | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.20 |
|
Went out on a wog to test my foot. Only made it a mile before the pain started.
Bought the Perfect Pushup after reading about Jake's exploits. Did a few and am pleased with my purchase. A rare occurrence. | |
| |
| | 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 |
|
70 minutes on the stationary bike.
Just finished The Iron War by Matt Fitzgerald. Awesome book about the 1989 ironman. Highly recommended for anyone that enjoys endurance sports. Fitzgerald includes info on several studies pertinent to endurance athletes.
| |
|
| | 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 |
|
80 minutes on stationary bike, I try to keep RPMs above 90 | |
|
| | 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 |
|
25 minutes swimming freestyle stroke
60 minutes stationary bike | |
|
| | 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
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
|
2 painless miles. Plan is to repeat this run 4 more times this week and keep riding the bike.
Next week hopefully I'm good to go.
| |
| |
| | 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 | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
|
AM
Feel like I'm just getting warmed up then it's time to quit. Foot still feels good but I'm going to error on being optimistic for this week and hope it'll fully heal.
PM
60 minutes on stationary bike | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
|
Foot felt perfectly normal today. Just a couple more days of short runs!
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.85 | 0.00 | 0.25 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
|
Ran after work and enjoyed the cooler weather. Nice to see some blue skies. Happy there was no foot pain.
A couple of girls, I'm guessing high school age saw me about a mile into my jog and decided to drive next to me for about a quarter mile and ask me random questions:
-Where do you go to school?
I don't.
-Why are you running in the cold?
I enjoy it.
-Do you run lots?
Define lots.
-Do you have a girlfriend?
I'm 27.
They drove away at this point.
I think my inability to grow facial hair makes me look much younger than I am.
| |
| |
| | 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 |
|
Same route as yesterday. No excitement.
Looking forward to some time with my family and good meals this weekend.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.25 | 0.00 | 0.25 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
|
Felt really good today. Was 36 degrees when I ran so I decided to forego the tights and blind the Christmas shoppers with my pasty legs.
Happy Holidays / Merry Christmas bloggers! | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
|
Jogged along Highland Drive then over to Holladay Blvd. and back home. Was happy to have the day off! | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
Was in the high 40s during my lunch trot. Great running weather. 4 miles
Night run, dusted off the garmin and did 4 more miles. 6:32 average pace | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.10 |
|
Another warm day. I saw a shirtless runner, pretty crazy for December 30th.
5 easy miles, keeping the runs relatively short still.
Night trot 5k loop, wanted to repeat the loop but thought better of it. Must be patient and let my foot fully heal. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 4.25 | 0.25 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
|
Ran with my little bro.
He was pushing the pace but I had to drop him at the end cause that's what big brothers do when they can. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 560.55 | 98.10 | 45.05 | 19.20 | 0.00 | 0.00 | 0.00 | 722.90 |
| |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|