ACorn's Blog

Week starting Feb 12, 2012

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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
51.800.001.502.000.000.000.0055.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Rain/snow kept me inside today.  Moderate intensity hour on the stationary bike. 

If it dries up I will get in a few miles later. 

 

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.300.001.000.000.000.000.0010.30

5 pm

Ran 5.3 miles after work.  Did some surges during the run that totaled about a mile.

 

11 pm

Unusually warm night and not too tired so went back out for 5 more easy miles.

Feeling good, pretty confident I can beat my mileage total from last week.

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.500.000.500.000.000.000.0011.00

AM

Trotted along the slippery roads of Holladay for an easy 5 miles on a warm and misty morning. 

PM

Got off work a little early and was able to get in 6 miles.  Took it easy except for a few short strides during the jog.

Happy Valentines Day to all my FRBers but mostly to Jing! She wishes you all a Happy Valentines Day too.

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

AM

5 easy miles on my hillier route.  Started snowing as I was finishing.  Took it slow today as I was feeling that pleasant tiredness in my legs that comes with a couple of decent training days. I can only imagine the feelings that the true high mileage runners enjoy. 

PM

4 miles after work, amazing how much better I feel in the afternoon than morning

 

Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.002.000.000.000.009.00

Got to the Olympus High track after work and warmed up for 2.75 miles.  Enjoyed chatting with Andrea and Jake during the warm-up.  

Track workout with 4 x 200 meters with a 200 meter recovery jog, 4 x 400 meters with a 400 meter recovery jog and a repeat of the 4 x 200 meters to end.

Times for the 200s were (rounded):

35, 34, 35, 34

Average recovery time was 56 seconds.

Went straight into 4 x 400 meters with a 400 meter recovery jog in between.  After the first 400 I could no longer stay with Jake, he recovered with a 200 meter jog, I needed more time.

Times for the 400s:

74, 75, 74, 73

Average recovery jog time was 2 minutes 5 seconds. 

Second round of 200s were:

35, 35, 35, 34

Average recovery time was 1 minute 7 seconds. The second set of 200s felt easier after the set of 400s, not sure if this is because I’m taking a slightly longer recovery (11 seconds longer than first set)  or if my body was just grateful not to be running 400s.  

This portion totaled 4 miles, 2 miles of harder running and 2 miles of recovery. 

Glad to get an idea of where my fitness is, I believe with better mileage consistency and more speed sessions I will be able to reach my sub 16 minute goal.   I have no illusions that it’ll be easy. 

Cooled down another 2.25 miles with Jake.

 Fun times and hope to get more of these in. With consistency, I think recovery times will shorten and the legs will turn over a little better.

Thanks to Jake and Andrea for making the workout enjoyable. 

Total of 9 miles.

 

 

 

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.200.000.000.000.000.000.005.20

A slow and easy jog before work today.  Legs not too sore from yesterday so that was kind of encouraging. 

Hitting the hot-tub tonight!

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.800.000.000.000.000.000.0010.80

AM

Way overdressed for this run.  Beautiful morning, lots of cyclists out but didn't see many other runners.  7:07 ave. pace  7.3 miles

 

PM

Got out for a short trot before date night.  3.5 miles

 

Had a solid week for me. 

Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
51.800.001.502.000.000.000.0055.30
Weight: 0.00
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