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June 2014

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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

Favorite Blogs:

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
139.409.0020.600.500.000.000.00169.50
Weight: 164.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

Woke up early and played some Pokemon cards while watching My Little Pony. Finally got out for nine miles on a great morning. Ran up to 11th Avenue then to Memorial and did a loop around Gateway.

Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.300.000.000.000.000.000.006.30

6.3 with James, Josh and a couple with Collin. 

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.501.000.500.500.000.000.008.50

Went over to the West High track. Did 8 x 200 with a lap recovery between each, just working on getting some speed.

Josh and James were both doing different workouts but was fun to have some company for part of it. 

PM
2 miles on the treadmill before strength training

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.900.003.100.000.000.000.008.00

Wednesday 8 mile loop with James and Josh. Made our way up to 11th Avenue and ran a 5k tempo from there through Memorial Grove and ended on North Temple and just shy of 200 West. Downhill but good for turnover. First mile felt tough but then I felt lots better for the last 2.

Miles were 5:59, 5:58, 5:35 and 26 seconds for last .1

Great pacing by Josh.

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.500.000.000.000.000.000.005.50

Very easy through the Avenues. Ended with 5 short hill sprints. Was happy my legs weren't sore today.

Last night I fell asleep at 8, new record for me.

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Good run with Josh and Collin. Up Memorial Grove and the canyon a little over a half mile then back down. We all want to sign up for an ultra.

Congrats to James on the new addition to the fam!

Finished work early and did 2 miles before strength training. Felt tired. Looking forward to a rest day tomorrow.

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.800.001.200.000.000.000.0012.00

South Temple to V Street then 400 South up to Sunnyside on to Arapeen and then did the last half of the Haunted 1/2 course. 

Did 6 x 1 minute on/off pickups during miles 9 and 10. Longest run in a while. Maybe one day I will enjoy long runs. 7:30 ave pace for the run

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

7 easy looping through the Aves. 

Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.800.002.400.000.000.000.006.20

Slept in as late as possible then jumped on the treadmill.

.5% incline

1.2 wu @ 7.5 mph

Workout was 8 x .3 starting at 10.6 mph for first one and increasing by .2 each rep until last rep at 12 mph.

Did equal recovery of .3 between reps at 7.5 mph

Cooled down to 6.2

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.501.500.000.000.000.006.00

Ran at lunch while Jing walked. Drove to the Capitol then went 2 miles up the canyon and tried to push it back down to the canyon gate. Not overly successful, I died a bit the last half mile. Just didn't have much fight today. 

Left knee was a tad sore at start of run but felt fine after a couple of minutes. Will ice and elevate tonight. 

Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Went to Liberty Park but still had a touch of soreness under kneecap, nothing major just a 2 out of 10 on the pain scale. I could've run on it like I did yesterday but decided against it. Most of my runs are hilly so that could be part of the problem or it may just be part of increasing mileage.

Fortunately, my old IT band problem hasn't flared up at all. I will be riding the bike and swimming for a couple of days. Maybe even some elliptical if my self-esteem allows it. 

Spent half an hour on stationary bike. 

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

7 miles with James on the JRP. Knee warmed up after a minute and felt fine the entire run. 

76 degrees at 5:45 isn't ideal but still a great run. Always fun chatting with James.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.501.005.000.000.000.000.0013.50

Met James and Scott at Liberty Park. My wife drove us up Emigration to Big Mountain. 

James and Scott were scouting out the Des News Half course. They were planning on doing a 5 mile tempo on the course, I figured it would be a good opportunity for a longer run and an aided tempo. 

We warmed up 2 miles and then started the tempo. Great temps but there was a very slight headwind.

Splits were:

5:51, 5:49, 5:45, 5:41, 5:37

James was on my heels. I've noticed on tempos that for me the first mile usually feels the worst.

Ran 6.5 more with a mile in 6:15 on South Temple. 

Thanks to James for the invite, longest run for me in almost two years.

Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

7 with James and Josh on the JRP. Fun run, less gnats. I've got a sore rear from Saturday's run and a sore upper body from yesterday's strength training.

Apparently, Utah has a very weak beer mile record that needs to be toppled. 

30 min stationary bike and hip strengthening exercises and a bunch of chin-ups

Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.100.001.900.000.000.000.005.00

Apologies to James and Josh for wussing out.

Treadmill workout.

1 mile warmup

Did 10 x 1 min on/off starting at 11.1 and increasing to 12 mph. Off was 7.5.

I got annoyed with changing the pace on the treadmill so often. To get a full minute on the faster rep I had to start upping it from 7.5 to the higher speed about 8-10 seconds before the minute recovery had ended.

Cooled down to 5.

 

Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.002.000.000.000.000.0012.00

Met James and Josh at West High and did our 8 mile Wednesday loop. Warmed up 4 miles then did a hard 2 mile push heading west on 11th Avenue and into Memory Grove with Josh.

Both miles were 5:06. I didn't know I was capable of running that fast right now. I was happy with the time even though it's aided. 

4 miles in 30 min on treadmill after work

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

30 minutes on stationary bike

30 chin-ups, dips, pushups, knee raises, jumping jacks, calf raises and squats

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

9 with James and Collin on the JRP. Interesting discussion about aided races in Utah and which marathons are "easier". 

Weight: 0.00
Comments(26)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.002.000.000.000.000.004.50

Treadmill workout

.5% incline

Did a mile warmup then a mile on 11.6 and a half mile recovery then a mile on 12, raised the incline to 1% for the last half. Cooled down to 4.5 miles

I felt great today.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.004.000.000.000.000.000.0012.00

Ran on the BST into North Salt Lake 6 miles and back. Ran with Jake, Adam and Josh. 

Today's trail run was pretty brutal. Elevation gain just shy of 1800'. I've never attempted a trail run so I didn't know what to expect, if I did I probably wouldn't have gone. Thanks to Josh for hanging back with me and talking me through it on the return trip. Definitely a character building run with quite a bit of climb. Took 1 hour 45 minutes.

Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.500.000.500.000.000.000.004.00

4 miles on the treadmill after work. Ran the last half mile hard.

Surprisingly not sore today.

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

6 easy. 

My wife is currently binge watching "True Blood" and I don't know how to make it stop. 

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.001.500.500.000.000.000.005.00

Didn't want to miss three days straight, needed a couple of rest days.

Ran at night on the treadmill. Last .5 at 12.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.001.000.000.000.000.000.005.00

Another treadmill run. Started at 7mph and slowly increased the incline during the run.

Weight: 164.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

3 miles and then some strength training

I've been reading this lately. I'm curious to know what the general consensus is of Dr. Maffetone on the FRB. I've been using a HR monitor for the last few days. 

Personally, if I use the 180 - age model (150 HR), I can't run faster than mid to high 8 minute pace. Not sure if this is genetic or if it just indicates a general lack of endurance or inability to burn fats. I may just be weak aerobically. I've always had more speed than endurance.

Any ideas?

Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
139.409.0020.600.500.000.000.00169.50
Weight: 164.00
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