| Location: Ogden,UT,USA Member Since: Jul 22, 2013 Gender: Male Goal Type: Other Running Accomplishments: PRs:
800: 1:52.23 (Track @ University of Utah)
1500: 3:44.52 (Track @ University of Stanford)
Mile: 4:03.01 @ Sea Level 4:04.67 in SLC
Steeplechase: 8:38.03 @ NCAA Championships (All-American)
8k: 23:57 Big Sky Conference Cross-Country in Portland
10k: 30:40 Regional Cross-Country in Ft Collins
1/2 Marathon: 1:09:34 Snow Canyon Half
Marathon: 2:36:40 Ogden Marathon 2014 Short-Term Running Goals: Well I'm back. No real goals for the rest of 2016
sub 2:30 Marathon in 2017
Half Marathon PR in 2017 Long-Term Running Goals: PR in all distances 5k and up. Run both road and trail races. Slowly build up my mileage (SLOWLY!!!!!!!) back up to 90-100 miles a week when my body is ready. Cut my weight back to 155 lbs (currently 165 lbs) Personal: Grew up in Colorado. Married to former Weber State runner Kayla Blackford and have a son Perrin born June 2016. Family of 2 cats and a dog in our quaint home on the Ogden Bench. Disc golf enthusist. Love camping and back packing. Snowshoeing in the winter. Love a good local beer after a long run Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 200.25 | 26.00 | 7.87 | 0.64 | 234.76 |
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| Saucony Grid Miles: 71.53 | Brooks Defyance Miles: 47.44 | Asics Gel-Lyte33 Miles: 94.59 | Brooks Cascadia 9 Miles: 9.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.08 | 0.00 | 0.00 | 0.00 | 6.08 |
| Met Denver and Riley for an outdoor 6 mile run in the cold (First run of the year with frozen eyelashes). It took a couple miles to get rolling, I felt really good at the end. 20 minutes of cardio then abs, hips, pushups, and upper body lifting.
2014 Year In Review
So looking back on 2014 it was not the year I had hoped for. Injuring my calf in late December very my hampered meeting any of my goals for the year. But here are the final numbers:
Total Miles: 910.75
Miles Under 6:00: 101.47 / 11.14% of total miles
Miles Under 5:30: 23.96 / 2.63%
Miles Under 5:00: 4.6 / .51%
With 6 months of injury time, I definitely didn't hit the mileage goals I set. Also, I lost a lot of quality workouts which lowered all of the percentages on the faster miles. Here is to hoping both Riley and I can stay healthy in 2015 and meet my goals:
2015 Goals
3500 total miles
18% of all miles under 6:00 pace (at least 630 miles)
PR at every distance 5k and up
Sub 2:30 Fall Marathon
Sub 1:07 Half Marathon
Get weight to 155 lbs and maintain it
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| Brooks Defyance Miles: 6.08 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.83 | 1.00 | 0.00 | 0.00 | 12.83 |
| Met a very big group this morning for a cold run out west. Riley, John, Ken, Ben, Jason, Taylor and Jared. We ran a 9 mile loop and dropped off everyone but Ken and Jason and added on a few miles. Ran the ninth mile in 5:51. Averaged 6:38 for the whole run. Felt great to get a double digit run in on a Saturday.
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| Asics Gel-Lyte33 Miles: 12.83 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Met Riley, Ken and Denver at 21st Street pond. We started and Denver started to feel sick so we looped back to drop him off and then added a few more mile. Ran 8 miles at 7:48 pace. Then core, hips, and pushups at the gym after.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 3.00 | 1.00 | 0.00 | 8.75 |
| Progression Tempo day
Met Riley, Ken, and John in South Ogden for a tempo run. Goal was 6:00, 5:50, 540, 5:30. After a 2 mile warm up. We hit 5:56, 5:43, 5:45 (rolling hills broke me a touch) 5:31 for a 5:43 average. Really happy with the workout. Cooled down back to the cars. Drove into base for core, hips, pushups, and lower body lifting. Added free-weight squats. There was no hot water at the gym today so showering was a special type of torture. Coffee will have to warm me up.
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| Asics Gel-Lyte33 Miles: 8.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy miles with Riley and Denver on base. Then core, hips, pushups and upper body lifting. Pretty tired today.
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| Brooks Defyance Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Met Bret, Ken, and Riley at the pond for an easy 7 @ 7:17 average pace. Only one fall by Bret on the ice had the rest of us antsy. Core, hips, and pushups afterwards.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Met Denver and Riley at Denver's house and did a nice hilly tour of east Ogden. Pushed the last big hill pretty hard. Core, Hips, and Pushups afterwards.
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| Brooks Defyance Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| Met Bret, Ken, Riley, John, Ben, Denver, and Taylor on the Riverdale Parkway for a 10 miler with a slight progression. After a warm up mile, we wer 7:15, 7:03, 6:36, 6:24, 6:17, 5:43, and 5:43. I was mentally and physically prepared to continue for another mile but Riley felt we had done enough and I am being very cautious so I stopped as well. 2 more miles for an average of 6:42 for the whole run. Feeling strong about my workouts. Pushups and core at the house afterwards
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| Asics Gel-Lyte33 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Met John, Ken, and Riley at the pond for a nice run in the fog. 9 miles at 7:05 pace. Crazy how warm 40 degrees feels after 10 degrees. Core, pushups, hips, and upper body lifting today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| Met Bret, John, Ken, Denver and Riley at the pond for a snowy slick run. Easy pace 7:19 average. Will do core and pushups at home as I didn't have time before work today.
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| Brooks Cascadia 9 Miles: 9.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 5.00 | 1.00 | 0.00 | 10.25 |
| Progression Builder
Met Ken and Riley in South Ogden. 2 mile warm up then the plan was for 5 miles around 5:55-6:00 then one mile faster at the end.
Splits
5:56.1 5:50.2 5:50.9 5:43.0 5:42.3 5:34.8
Average 5:46.2
2.25 mile cool down. Total average 6:23. Core, hips, and pushups afterwards. Very happy with this workout. My progression is coming along nicely.
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| Asics Gel-Lyte33 Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy miles on base with Denver and Riley. 7:45 average. Core, hips, pushups, and lower body lifting.
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| Brooks Defyance Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
| Called in sick today from work mostly because most of the people I work with are sick and I don't want to get it. Ran from the house. 6:48 average. Core and pushups afterwards.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 2.00 | 1.00 | 0.00 | 11.10 |
| Met John, Ben, Denver, Taylor, and Riley at the Flying J by the freeway and headed out west for a longer run. Did not plan for a workout but it turned into a bit of a progressive run. 7:37 7:03 6:56 6:53 6:40 6:20 6:02 5:42 5:34 then two miles and change for a cooldown. Average pace of 6:34 for the whole run. Excited to see my progress and how smooth the progression felt.
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| Brooks Defyance Miles: 11.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Met John and Bret earlier for a run. 6:41 average pace. Had to keep a rope on Bret because he kept trying to run 6:15 pace.
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| Asics Gel-Lyte33 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.18 | 0.00 | 0.00 | 0.00 | 8.18 |
| Met John at the pond and Bret along the way. Just over 8 @ 7:00 average.Did core and pushups at the house.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 7.00 | 0.00 | 0.00 | 10.30 |
| BUILDER DAY
Met John and Denver at the Smith's in South Ogden. 2 mile warm up and the plan was for 7 miles at 5:50 pace. Never felt quite right, but I pushed myself the whole way.
5:57 5:49 5:58 5:52 5:56 5:57 5:39 for an Average of 5:52.
I didn't feel great and my HR matched that. was high for most of the run but leveled off at about mile 5.5 and I was able to push myself more the last 1.5 miles.
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| Asics Gel-Lyte33 Miles: 10.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.01 | 0.00 | 0.00 | 0.00 | 6.01 |
| Met Denver at his place for a very easy recovery run. 6 miles @ 7:55 average. Felt good but wanted to ensure Denver recovered as he did his first tempo run yesterday in years and he was a bit sore and tired.
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| Brooks Defyance Miles: 6.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| Met Jason at his place for an easy run on the Rail Trail. 8.6 @ 6:55 average pace. Running at 3 pm felt very different than 5:30 am.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 2.00 | 0.00 | 12.00 |
| Met Jason, Bret, Jared, and Albert at the 30th street Riverdale Parkway. Did two miles and picked up Denver who had over slept. 5 miles easy out at about 7:00 pace the new section of the Parkway. Jason had to get back early so we decided to push it the last 5. 6:05 (first half mile was at 6:40 pace) 5:33 5:19 5:50 (felt fine but Riley and I agreed not to over extend ourselves) then a 6:30 cool down for 12 in exactly 80 minute for an average of 6:40 for the whole run. Then breakfast together at Warren's for some good conversation and laughs! Very happy with my week. Patient and planned has been my approarch throughout this build process and I am loving the results thus far.
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| Asics Gel-Lyte33 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Met Denver and Riley at WalMart for an easy 10. 7:26 average pace. Bad night's sleep made today tough.
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| Saucony Grid Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 4.00 | 0.00 | 0.00 | 12.10 |
| Today was supposed to be a builder day but I just never felt right. My HR was insanely high.
Did first four of 8 and had to stop as my HR was in the 190s running 6:20 pace. 5:50, 5:47, 5:54, 6:14 and the I stopped and just ran it in. Average for the full 12 was 6:54. Not sleeping enough Sunday night (like an hour or so) really hurt me for today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.05 | 0.00 | 0.00 | 0.00 | 7.05 |
| Easy run with Ken, Denver, and Riley from the Smith's by the school around the neighborhood. Easy recovery pace of 7:55 average. Still pretty blah feeling push ups and core after work.
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| Asics Gel-Lyte33 Miles: 7.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.05 | 0.00 | 0.00 | 0.00 | 10.05 |
| Met Riley at the Smith's in South Ogden for a hilly run. Just over 800 ft of elevation gain over 10 miles. Pushed the uphills hard and ran relaxed on the down hills. 6:55 average. Pushups, core, and hips afterwards.
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| Saucony Grid Miles: 10.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy 8 miles with Riley, Denver and Albert.
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| Brooks Defyance Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.90 | 0.00 | 2.87 | 0.64 | 13.41 |
| Met Denver, Bret, Ken, and Jared at the 21st Street pond for a long run with a fartlek at the end. Just under 8 miles into the run we started the fartlek. 6 minutes hard followed by 5 minutes easy then 5 minutes hard etc. was the plan however were started a touch late to get the full workout in so we adjusted as follows (Bold times and distance are the pushed pace)
6:03 1.14 miles 5:18 pace
5:00 6:58 pace
5:01 .95 miles 5:18 pace
4:03 7:22 pace
4:02 .78 miles 5:09 pace
3:15 7:59 pace
2:02 .42 miles 4:54 pace
2:02 8:01 pace
1:03 .22 miles 4:41 pace.
Total distance 13.41 average 6:29 pace, 18:11 hard 3.51 miles Average pace of 5:11.
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| Asics Gel-Lyte33 Miles: 13.41 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 200.25 | 26.00 | 7.87 | 0.64 | 234.76 |
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| Saucony Grid Miles: 71.53 | Brooks Defyance Miles: 47.44 | Asics Gel-Lyte33 Miles: 94.59 | Brooks Cascadia 9 Miles: 9.10 |
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