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Salt Lake 10 Miler

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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

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
28.300.0014.000.000.000.000.0042.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.200.000.000.000.000.000.0010.20

Turned out to be a much nicer run than I was anticipating.  The weather cooperated until the last couple of miles.  So much easier to do these runs with some good company.  Thanks Jake and Adam RW. 

Happy April Fools day! 

10.2 total miles probably around 7:30 pace.  Enjoyable route.

30 minutes on the bike before bed very easy

Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Planned cross training day

45 minutes on bike

A few minutes doing push ups, jump rope and kettlebell exercises.

 

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.500.004.000.000.000.000.0010.50

Warmed up for 3.5 miles around Sugarhouse Park then headed to the track. Jake, Redd and Andrea all had their own workouts going.

Workout was 4 x 1600m with 2 minute rest between each, times were

5:30, 5:33, 5:30, 5:26

Cooled down for another 3 miles.

Beautiful day.

 

Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

6 very easy miles this morning, 8:35 average pace

Went out in the afternoon for an easy jog but had some discomfort under my left kneecap. Never had this before.  Not awful pain but noticeable, I stopped after about half a mile and went home and iced it.  

Good reminder to stretch and do the necessary leg strengthening exercises.  

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Rode the stationary bike for an hour.  Doesn't bug the knee at all to be on the bike.  

Weight: 0.00
Comments(3)
Race: Salt Lake 10 Miler (10 Miles) 00:56:04, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.600.0010.000.000.000.000.0015.60

Woke up and jogged 1.25 miles to make sure my knee wasn't hurting.  No sign of pain so I was very happy.  I've decided I must force myself to go lift weights with my legs twice a week and stretch daily.  I neglect to do those things far too often. Jing was very generous to sacrifice her sleep to take me to the start of the race at East Canyon. 

It was very cold this morning, I ended up wearing gloves and a t-shirt over my race singlet and bib number.  The race was supposed to start at 8:30 but was closer to 8:50.  More people were there then I expected, I thought the cold may deter more people from arriving. 

I started the race and was happy to see Adam RW with his cute kids cheering me on, the first 2 miles are fairly challenging.  My splits were 6:24 for the first and 6:46 for the second.  As I came over the hill, I was pleasantly surprised to see Fritz there waiting for me.  He was doing a training run for the Salt Lake Marathon and he helped me keep a decent pace during the remainder of the run.  Thank you Fritz! You helped me stay focused. 

Splits after the most challenging portion of the run were

5:28, 5:04, 5:19, 5:24, 5:31, 5:26, 5:30, 5:12.

Total time for the 10 miles was 56:04. Did a 1.25 mile cooldown after the race.

Fun race! I won $50 to Ruth's diner so it was worth hanging around afterwards.

My parents showed up to the finish, big thanks to them and Jing.

Short term goal is to cross train more, hit the weights to strengthen my legs as well as stretch daily and use my foam roller.  Lots to improve.  I also need to do a 12-15 mile run at least once every 2 weeks. 

3.1 easy miles around the neighborhood after dinner to loosen up

 

 

Weight: 0.00
Comments(17)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
28.300.0014.000.000.000.000.0042.30
Weight: 0.00
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