ACorn's Blog

May 02, 2024

15% off for Fast Running Blog members at St. George Running Center!

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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Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Thu, Mar 21, 2013

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%

Weight: 0.00

Comments

From Adam RW on Thu, Mar 21, 2013 at 19:48:56 from 67.171.121.150

Nice workout and a nice week overall.

From Jake K on Thu, Mar 21, 2013 at 20:03:07 from 67.177.11.154

Look at my post from 8-17-2012. I included the reference ranges for elite endurance athletes.

From ACorn on Thu, Mar 21, 2013 at 20:08:05 from 24.2.76.146

Thanks Jake! I looked through about 4 months of your blog and couldn't find it. Gave up too early :)

From runmehappy on Thu, Mar 21, 2013 at 20:41:31 from 98.202.96.224

You killed that tempo! Now that you posted your splits people will understand why I said I ran 8 miles "behind Adam."

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