| 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 | | 621.70 | 40.05 | 53.45 | 1.00 | 0.00 | 0.00 | 0.00 | 716.20 |
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| Saucony Mirage 2(Turquoise) Miles: 13.00 | Nike Free Run + 3 (Red) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.30 |
| New Years running goals:
-Run in three circuit races.
-Get my sub 16 5k on a fair course.
-2600 total miles
-Get to 150 pounds
-Stretch for 15 minutes every night
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.70 |
| AM- 4.7 miles with James
Coldest run I've done. Single digit temps. I was bundled up but could've used a face mask.
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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 | 1.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| 10 k loop after work, did 6 x 1min on/off in the middle of the run. Averaged just under 5 min pace for my 1 min on portions and 7 min pace for the the recovery. I had hoped to run a little quicker then that but it wasn't happening today.
200 kettlebell swings with a 35 lb. kettlebell in 8 minutes. Take that crossdressers fitters!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.70 |
| 4.7 easy miles with James, cold but I'm figuring out how to layer properly so it was actually pleasant
200 swings 8 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 | | 10.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.10 |
| Ran with James in the cold.
First mile was 8:45 and we worked our way down to 6:45 by the end of the run. Felt really good 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Planned rest day. Will run doubles on Tue and Thursday with a tempo on Wed and longer run Sat - 12 miles Should easily hit 50 miles this week, feeling like I'm adjusting to the miles Kettlebell swings 200 in 8 minutes - 35 pounds
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 easy with James
50 minutes on stationary bike at night, equivalent to about 6 miles
I feel like the bike helps stretch my hamstrings and improve muscular balance in my legs
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.80 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.80 |
| AM: 5.1 with James
PM: 6.7 alone with a two mile stretch at just under 6 min 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 | | 5.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.20 |
| 5.2 easy miles with James
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.60 | 0.50 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.60 |
| 8.6 miles, got caught in the snowstorm. Took my garmin with me for the first time in a while. I took advantage of the downhill in the fourth mile but decided to back off a bit after that. Here's the stats on the run.
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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 |
| Snowy! Wore the goretex shoes!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.40 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.40 |
| Scary conditions on the roads today. Ran in Holladay today and now dinner with my fam. My mom coaxed me to dinner with her delicious turkey chili. Looking forward to seeing Zero Dark Thirty with my dad and possibly Jing 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 | | 10.60 | 0.70 | 0.30 | 0.00 | 0.00 | 0.00 | 0.00 | 11.60 |
| AM: 5 with James
PM: 6.6 alone, last mile was just under 6 minutes, 7:10 AP
I've been feeling really good lately, trying to sleep at least 8 hours a night is helping lots.
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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 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Pretty solid run. 7:15 AP, last mile in 6:15
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM: 5 miles with James, started around 8:15 pace and worked our way down from there
PM: 50 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 | | 8.80 | 0.00 | 1.80 | 0.00 | 0.00 | 0.00 | 0.00 | 10.60 |
| AM: 5 easy with James
PM: 5.6 miles, warmed up a mile then did 3 miles of .25 on/off, 6:20 average for those miles then easy for a mile and finished with a .3 surge (5 min pace) and .3 more to cool down
6:45 AP for the run
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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 | 0.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.60 |
| Had a fun longer run with Brayden and James aka runmehappy.
Started with James and had an eventful run. It started when I stepped in a massive puddle pond that appeared to be solid ice. Likely a broken pipe. Luckily, we hadn't run far and turned back to change my shoes. After the shoe change, a moron pulling out of 7-11 nearly hit us. He had an awesome lifted truck. (Insert jokes here). James and I both had reflective gear and headlamps on so not many excuses for aforementioned moron. James tapped his car to let him know we weren't happy. Things got ugly from there and I was called the f word in all of its variations including the three letter f word. I failed to get his license plate number...next time
We ran the last 7 with Brayden. Anyway, turned out fun.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.20 |
| 7.2 mile recovery run on Wasatch. 8:23 AP
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.70 |
| Another morning run with Mr. runmehappy. My younger bro tagged along for 5 miles. I always bug him about taking running more seriously, he'd put me to shame if he started training regularly. He's 5'11", 140 pounds and ran an 18 minute 5k last year with me off of virtually no training. I'm going to keep pestering him.
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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 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Got a horrible sleep last night. Had planned for a double today. I've felt kind of congested, maybe due to the polluted air. Opted to sleep in as late as I could today and slept even more after work. Apologies to runmehappy for canceling.
Debated skipping my second run too. Consistency has been tough in the past and I know it's key for me to improve.
Warmed up for 10 minutes on stationary bike. Opted for the treadmill, didn't run until 8 pm and did a 4 mile tempo in 22:55 at a 1.0 incline. First 3 miles at 5:45 and last one at 5:40. Cooled down for 10 minutes on stationary bike.
Right knee is pretty tight so I spent a good amount of time stretching and rolling. Feels slightly better but still needs work. I need to work on my posture and figure out some alignment issues.
Easy day tomorrow with more stretching and triggerpoint therapy. More stationary bike and a couple easy treadmill miles are on the schedule. I'm hoping some clean air replaces our sorry excuse of breathing material 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 with James.
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 with James. Nice and 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 | | 4.00 | 1.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Treadmill run. I've been taking it easy cause of some lingering knee pain.
5.5 Miles
1.0 Incline - Started at 7.1 mph and increased every .2 miles until 9.0 mph
Increased every .1 miles from 9.1 to 10.5 mph
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Slush run with James, 5 miles. Still taking it pretty easy hoping the knee works itself 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 | | 4.50 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Ran in the afternoon around Sugarhouse Park. Threw in a few surges going up the hills.
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 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 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Knee is feeling better. Glad to get 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Wore my compression shorts for the first time today. Yipee!
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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 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran along Wasatch with James, I paced him a bit for his tempo run. Kind of a strange pace, middle 4 miles I ran about 6:45 pace trying to pace James and I wanted to either slow down or speed up a bit. Maybe I need to do more runs at 6:45.
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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 |
| I've been cautious with making my knee any worse so not much running the past couple of weeks. It is less than 10 weeks to the Salt Lake 1/2 marathon and I'm really hoping to run under 6 minute pace there. Made a plan of attack today and am excited to get after it! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.10 |
| AM:
A beautiful clear and sunny morning run. Clean air, nice and easy just under 8 min. pace
8.1 miles
PM:
4 miles and lots of stretching
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.80 | 0.00 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| 6.3 mile fartlek run after work,
7 min average pace for the run
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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 |
| Up to Porcupine Grill for my morning pint. Now off to work.
Can't wait for tomorrow, my favorite day of the year. Sports Illustrated Swimsuit Edition comes out err I mean Valentine's 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 | | 5.10 | 1.00 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.60 |
| 7.6 mile fartlek run after work. Felt pretty good today, wore shorts and a t-shirt.
6:45 average 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 | | 5.30 | 0.00 | 0.30 | 0.00 | 0.00 | 0.00 | 0.00 | 5.60 |
| Planned easy day. Nice to have a warmer sunny 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 | | 10.70 | 0.50 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.70 |
| Opted to switch my longer weekly run to today instead of yesterday. Did mile 8 in 5:50 up on Wasatch on the flattest section. Felt good.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.10 |
| 8.1 relaxing miles. Why can't every day be a holiday?
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.70 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.70 |
| Did 7.2 miles then 6 x 1/6 mile repeats in a quiet nearby neighborhood. Averaged 48 seconds per rep and rested (walked around) for 50 seconds in between each rep.
Cooled down for half a mile.
I listened to a podcast at work today that is probably of interest for most runners/triathletes. The main topics are injuries, improving form/technique, fixing muscle imbalances and weight lifting/crossfit. The discussion is between Rich Roll an ultra distance athlete and Brian Mackenzie a crossfit instructor. The podcast is here.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.60 |
| 6.6 after work, very easy 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 | | 6.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 mile fartlek with James. Lots of fun having some company.
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Had a family obligation early and by the time I got out the blizzard was just starting. Only got 2 miles in.
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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 | 5.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 2 easy warm up miles then 5 @6:15- 6:25 pace, felt decent. Did 4 more miles with two 1/2 miles thrown in at 5:15 average pace.
Goal for the week is to hit 55 miles. 3 days with doubles and a 5 mile tempo @ 5:50-55 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy with James on a cold but clear morning. Fun to get in a couple of extra miles on a morning weekday run.
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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 |
| AM:
Snowy run with James. Up to Porcupine and back, pretty good climb during the fourth mile in slushy conditions coupled with stomach cramps made for a mentally tough run. Still glad I got it done.
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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 | 0.30 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM: 5 miles with James, cold but very clear morning with an almost full moon
PM: 5.5 miles after work, finished with a little pickup
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.60 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.60 |
| AM:
Morning workout with James. Warmed up for 1.5 miles then did 8 x1/4 mile repeats on the quietest and flattest section of nearby road.
Times were:
85, 84, 79, 78, 78, 78, 77, 68.
Took a couple to get warmed up then I feel like I hit a pretty good rhythm. Not used to trying to run fast so quickly after waking up. Looking at my rep times I was all over the map. Would like to be right around 75 second average next time. Distance wasn't exact either, probably a good idea to either mark off the course exactly or go to the track.
Either slowly jogged or walked in between the reps for about 90 seconds average. James will have the exact rest periods. I felt very rested for each rep. Overall, I was just happy to get some quicker leg turnover and have someone to suffer with.
5.5 miles
PM:
5K loop to shake out the legs
Where did February go? I didn't even make it into Subway!!!
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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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Been feeling pretty awful since last Friday. Achy joints and all sorts of dismal things going on. Thought it would go away but hasn't so I got in to the doc today and am waiting for the blood labs to see what the deal is. Pretty bummed but hoping I can get back out on the roads fairly soon. Side note: The doctors assistant put that little pulse and oxygen saturation reader on my finger and was surprised that it said 100% O2 saturation. I attribute that to running.
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Heard from the doc yesterday. Nothing serious just hooked me up with some antibiotics and told me to take it easy for a couple of weeks. Glad to be back on the roads.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Hilly 10k loop. Beautiful day for a run.
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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 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Did an out and back up Mill Creek Canyon. Decent workout. Heading up the canyon is lots of fun and then worked on turnover on the way down. Did a mile and then a half mile at threshold pace on the way down. Here is the elevation profile and splits.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.40 | 1.50 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.40 |
| Ran with James at the Cottonwood track. He was doing some mile repeats at my goal pace for the upcoming half marathon and was nice enough to let me tag along. I think we were close to 6 minute pace for the first two and the last one was slightly faster. A good run for me as I need to get comfortable at that pace.
Looking forward to taking it easy for a couple of days now.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Easy longer run for me today. Ran about half with James and Tyler. Very nice morning, until I got home and put my legs in the ice bucket.
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy 4 miles. Will likely do a 5 mile tempo tomorrow morning at goal HM pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Decided to do the tempo at the Cottonwood track instead of up on Wasatch.
Warmed up for 1.25 and then got right into the 4k tempo.
First 1600 was right at 6 minute pace and the last one at 5:50. Average pace of 5:56. There was a little breeze on the backstretch that made things fun. Overall 10 laps at a good clip.
I can tell my body is still climbing out of the hole that the awful virus I had put me in.
1.25 cooldown.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.10 |
| 12.1 easy miles with James. Did a loop up to Tanner Park, the run went by quickly for me. Beautiful morning.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.20 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Headed out in the afternoon. Felt surprisingly good so decided to do a little tempo. First 3 miles at 7 min pace then next two in 11:02 (5:31) on the flattest section of the run. Fairly happy with the effort, cooled down for the rest of the 10k loop.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
| Another nice morning run with James. Kept it nice and easy today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.75 | 0.00 | 1.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 mile fartlek run after work. Hectic day followed by a late night. Averaged about 6:40 for the run. New Brooks Adrenaline are nice but feel bulky after a few days of Kinvaras and Nike Frees.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 17.35 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.35 |
| Early morning run, about half with James.
PM: 10K loop right at 7 min pace
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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 | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Did a 4 mile tempo after work on Wasatch with James. It was an out and back tempo, 2 each way for the mathematically impaired.
| 1 |
5:46.3 |
1.00 |
5:46 |
| 2 |
5:48.1 |
1.00 |
5:48 |
| 3 |
5:44.6 |
1.00 |
5:45 |
| 4 |
5:45.6 |
1.00 |
5:46 |
Pretty consistent effort. Probably as good as I could hope for after a higher mileage day yesterday. Almost made it under 23 minutes. Did a 2 mile warmup and cool down.
Also, I got a print out for my blood labs back today. I figure someone on the blog will know if the following are healthy measurements for a runner. What else should I look for? I know the first two measurements are important but not sure about the rest.
Hemoglobin 17.0 g/dL
Hematocrit 47.8%
MCV 85 fL
MCH 30.4 pg
MCHC 35.6 g/dL
RDW 12.6%
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.20 |
| After work jog. Passed by Olympus and saw the track was open so I jogged the stairs. 8:30 average pace for the trot. Definitely needed an easier day today.
Now time to watch as many college basketball games as possible.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.50 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.50 |
| AM:
Ran part of James longer run with him. We picked it up for a bit during a 4 mile stretch. 10.5 miles
PM:
5 miles just under 7 min pace
Rest day tomorrow, something easy like a crossfit workout because yoga is too hard :>
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| Saucony Mirage 2(Turquoise) Miles: 5.00 |
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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 |
| 40 easy minutes on the bike, lots of stretching, rolling and icing trying to get all the kinks out before starting this next week
Did 4 sets of squats after and then 4 sets of bench press. I eked out 12 reps of 165 pounds on the bench.
I am almost as strong as this guy.
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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 |
| AM:
10 easy with James. Clear skies and kind of chilly, just over 8 min pace
PM:
40 minutes on stationary bike
Ball of my right foot is pretty tender. Likely metatarsalgia or morton's neuroma, based off the symptoms. Maybe just bruised. Plan is to keep doing the tempos, workouts and long runs but all the easier runs will be done on the bike until it improves. Oddly, it hurts more to walk on it then run. I was limping around like an old man today.
I read The Stranger by Albert Camus yesterday. Absolutely loved it. Wondering how I missed it in all my college philosophy classes.
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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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Stationary bike workout: 20 min warmup 6x5 min hard intervals and 2 min rest in-between each, would have much rather done mile repeats 20 min cooldown 80 total minutes and very tired legs. Got a headache right after I ended, maybe dehydrated. More icing and stretching tonight.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.45 | 0.00 | 2.75 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Little workout at Sugarhouse Park during lunch. Wore my Pegasus because they have lots of forefoot cushion. Probably not ideal for fast running but I'll take what I can get at this point.
Warmed up for 1.5 on the grass perimeter then moved to the inner street of the park and did 2 continuous loops at tempo pace. Good practice for hills. First loop was 8:01 then 7:56, I had another one in me but decided to play it safe and call it a day. Lots of people out, beautiful day. I was able to ditch the shirt and work on the skin cancer :)
Legs felt a little dead from yesterday's bike intervals. Foot hurt a little during the tempo but was fine on the grass. I may be running 10 laps of liberty park for my longer weekly run or 7-8 loops of the sugarhouse perimeter. Should be fun.
50 min stationary bike before bed
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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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60 minutes easy-moderate on bike Jogging on the grass tomorrow to test my foot. After talking to a sports med doctor I'm convinced it is metatarsalgia. Means I need to add foot strengthening exercises into the mix and some ankle exercises. Frustrating, I feel like whenever I get close to actually running a decent amount 60+ a week then something happens. I will beat this.
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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 | 0.80 | 0.00 | 0.00 | 0.00 | 0.00 | 7.30 |
| 7.3 miles on the grass/mud fields of the Cottonwood Complex. Foot feels slightly worse after the run. I guess that's to be expected. Felt happy just to be out running though even with a little pain. I've got to figure out the best plan of attack for the next 3 weeks before the 1/2. Probably lots of stationary bike.
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Did a bunch of strength training then 4 easy miles. I'll keep the runs short for a couple more days. Tomorrow the plan is to do something like 45 minutes on the bike then 5-6 miles then 45 more minutes on the bike. Probably an okay substitute for a long run.
Played golf with my dad and younger bro today. I shot the highest. Not a good thing when playing golf. Still lots of fun to spend time with the fam.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| 3 miles at about 7 min pace then 2 at goal HM pace 5:55-6 cooled down for .5
Fun to run in the rain. My foot feels lots better today. I think running relatively short under 7 or so miles every other day and it will heal. I'm just trying to get in some miles at goal race pace as it's coming down to the wire.
Big congrats to Jing! She became a US citizen today. It was a long process and a really neat experience at the naturalization ceremony. Way to go!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Jogged around the football field at Cottonwood High while James did some mile repeats. I did a few strides too. Will take tomorrow off and ride the 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 | | 4.55 | 5.25 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.80 |
| Joined James for a portion of his tempo. Averaged 6:45-50 for 7 miles and finished with a pickup for .4.
2.6 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy with Brayden, Ashley and James.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Woke up and my first steps were painful. I guess my foot hasn't healed as much as I'd hoped. Iced the foot and did ankle and foot PT exercises. I rode the bike hard for an hour.
Afternoon I loaded up on advil and did a short run but about 2 x .5 miles at a good clip. 3.5 total miles. More ice and rehab exercises. Not feeling good about the 1/2, I know I could run it but don't believe it's too smart and my confidence is low due to a poor training cycle. Will be pondering this for a couple days.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.10 |
| Slept in and missed James but still had time for 5 miles.
5K loop after work.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Easy 10K loop after setting up for the wedding. Looking forward to sealing the deal with Jing tomorrow. I'm confident that I am coming out way ahead on this deal :>
Also, we will be living downtown. Got a great space at City Creek that we couldn't pass up. I'm not a big gym fan but there is an absurdly nice gym there that I may have to join. I look forward to finding some new running routes in the area.
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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 |
| 8 easy miles with James. |
| Saucony Mirage 2(Turquoise) Miles: 8.00 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 2 easy, strength training for 40 minutes and then 2 more easy
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| Nike Free Run + 3 (Red) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| Nice and easy miles. Foot is feeling lots better. Came down with bronchitis last Saturday and that put the nail in my half marathon coffin. My resting heart rate has been in the 60s this week when it's normally in the low to mid 40s. Will pick a couple 1/2s to do in the fall and put together a plan.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| Up to the Capitol and on the Bonneville trail to 11th Ave. over to Virginia Street then down to 3rd Ave and home.
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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 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| Ran the same route from Saturday just in reverse. Lots of hills.
HR was finally back in the 40s today so I pushed it for a couple miles in the middle along 11th Ave and part of the Bonneville trail.
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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 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Wanted to do some strength training today so went to the gym.
Did 10 min wu on the stationary bike.
Run workout
2 x .5 miles at 10mph at 2% incline
1 mile starting at 10.1 increasing every .1 to 11 mph at .5 incline
2 x.5 miles at 10mph at 3% incline
I did pullups and knee raises in between each and kept the rest to a minimum.
I seem to sweat far more than everyone else exercising.
10 min cd on bike
Just looked here. Anyone know if I can jog up the canyon before 8:30 am or is it really closed?
PM
2 miles then hot tub
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.40 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.40 |
| Ran along S Temple to Virginia St then up to 11th Ave and over to Bonneville then 2 miles up City Creek canyon and back home. Just under 7:30 average 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 | | 2.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 10 min wu on stationary bike
Short treadmill run:
4 continuous miles.
Alternated every .25 between 7 and 11mph for 2 miles
.5 at 7 mph
1 mile starting at 11.1 increasing every .1 to 12 mph
.5 at 7mph
10 min cd on 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 | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| Same loop as Monday. 3rd Ave to V Street up to 11th then Bonneville and Capitol loop and home.
I'm taking off to Europe tomorrow. France then the UK, sadly, I won't see Bam.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| To the Eiffel Tower and back with my little bro. Did a few surges.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.30 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.30 |
| AM 4.1 with my bros around the Louvre PM 7.2 around the Tuileries, Jing was jet lagged
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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 | 0.40 | 0.00 | 0.00 | 0.00 | 0.00 | 8.40 |
| Ran around Hyde Park, most on the horse paths. A few strides at the end
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Treadmill in the hotel
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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 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Treadmill in the hotel
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Treadmill in the hotel
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.70 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.20 |
| Glad to be back home. Ran the usual Capitol to the avenues loop.
30 min 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 | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| Over to Virginia Street then up to 11th around the Bonneville trail and Capitol then home.
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Mile warmup on the treadmill before strength training.
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 easy miles then strength training
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.10 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| 5K on the treadmill.
1% incline started at 8.0 mph and increased .1 every .1 miles until 11.0 mph
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.85 | 0.00 | 0.25 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| Usual run up to the Capitol then to V street.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.70 |
| Easy stroll through the Avenues in the afternoon. 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 | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| Usual route. Got out early enough to miss the Memorial Day rush on the cemeteries.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.60 | 0.00 | 0.40 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran in Holladay with my brother Daniel. Left knee didn't hurt on this run. I'm wondering if all the hills I've been running lately are causing the slight pain. Ice and rolling.
I'm going to skip the Crack of Dawn this Saturday as I'm sure it's not wise to run close to 5:15 pace down the Millcreek Canyon for 5 miles. It is a very fun race and I plan on returning to see if I can lower my time from 2011.
As for now, my goal is to run 25-30 miles a week for 2 weeks and see how I feel. If all is well I will bump it to 40 and repeat the slow increase. I'd like to be able to have a 10 week training cycle before the Big Cottonwood Canyon Marathon. If I can't stay injury free I'll be giving my entry away.
I feel that my cardiovascular system is ready to go but my legs won't cooperate. I've started doing some lunges and leg extensions to help. I do squats too but my form is horrible due to my slight anterior pelvic tilt and mild kyphosis. My posture sucks due to too much sitting at work and me being lazy and not sitting up properly throughout the day.
On the bright side, I'm more flexible now than I have been in a long time and my weight is improving too.
Any suggestions on how to strengthen my chicken legs would be appreciated.
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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 |
| 20 minutes of strength training | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran on the treadmill in order to stay off the hills. Flat surfaces seem to be safe. I will be frequenting Liberty Park for the next month or so.
5 miles @.5% incline
7.5, 10.5, 7.5, 11 and 7 mph for the miles
Jing came up to the gym with me and worked out so hard that she puked. I haven't been so proud in a while. I can't remember the last time I pushed myself to that point.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 |
| Jogged around the avenues at close to 8 min pace. Lots of potheads tonight, I smelled weed three times that I can remember. Maybe more but my memory isn't great from the contact high. Knee started acting up during the last mile. Serves me right for being too lazy to drive to Liberty Park.
I will be doing an easy 10 miles on the woodchips at Liberty Park on Sunday morning at 9 am if anyone wants to join.
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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 |
| 9 with Steve Ashbaker and Josh E. It was a beautiful morning and having company always improves the runs and makes them go by quicker. Thanks to both of those guys for joining me.
My knee didn't hurt nearly as much on this run as it has been. I will be frequenting Liberty Park quite a bit in the next couple of months. I can tell that my endurance is pretty poor right now. The last couple of loops felt tougher then they should have.
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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 | 0.00 | 1.60 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| 5k on the treadmill, Jing was racing me on the adjacent treadmill
Miles were:
7.5, 11, 7.5 for .5 and 12 mph for the last .6
Left knee started hurting a little bit at the start of the last mile but stopped hurting when I bumped it up to 12 for the last three minutes. Not sure why that is. I had hoped to go 5 miles today but decided to pull the plug early once my knee started acting up
Did some strength training after. Ice and hottub 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Easy miles after work with James. Fun running the old route.
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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 | 0.00 | 0.60 | 0.00 | 0.00 | 0.00 | 0.00 | 4.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.10 |
| Evening trot in the Avenues then over to the Energy Solutions Arena and home. Warm but tolerable.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 621.70 | 40.05 | 53.45 | 1.00 | 0.00 | 0.00 | 0.00 | 716.20 |
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| Saucony Mirage 2(Turquoise) Miles: 13.00 | Nike Free Run + 3 (Red) Miles: 4.00 |
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