| 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 | | 160.20 | 19.50 | 6.25 | 0.00 | 185.95 |
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| Saucony Grid Miles: 40.05 | Asics Gel-Lyte33 Miles: 12.50 | Brooks Defyance Miles: 56.99 | Brooks Cascadia 9 Miles: 45.21 | Asics Venture 4 Miles: 31.20 |
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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. 7:09 pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| An easy 6 miles on the parkway. 7:21 pace
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| Asics Gel-Lyte33 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 5.00 | 1.00 | 0.00 | 10.20 |
| Met Denver and Matt at the Smith's in South Ogden. Did a 2 mile warm up over to the Combe Loop for two laps around (6 miles)
With the rain and actually doing the workout solo (Denver and Matt did 3 miles at 6:20 pace on a different course) I tried to go by feel. One of my cats loves to play with my watch if I leave it out and some how he changed the pace setting to overall run pace so I had no idea what pace I was running. Ended up being a pretty good workout.
5:49 5:49 5:53 5:38 5:49 5:41 Average pace of 5:46
2+ mile cool down for 10.2 at an average of 6:32 pace. Core and pushups at the house
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| Brooks Defyance Miles: 10.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.16 | 0.00 | 0.00 | 0.00 | 5.16 |
| Easy solo run on the trails from my house. Having a down week is tough I want to go run more but I know this is what is best for my legs.
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| Brooks Cascadia 9 Miles: 5.16 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.05 | 0.00 | 0.00 | 0.00 | 6.05 |
| Bret picked me up at my house and we ran an easy six together. 7:10 pace. I was sweating in a light long sleeve and t-shirt. This weather is nuts.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.00 | 2.00 | 0.00 | 12.00 |
| So last night at midnight I got a call from one of my best friends and he needed my help for an emergency with his car. Drove to Wanship, UT helped him and got home at 6 am. Got about an hour of sleep last night. Had decided I wasn't going to meet the guys and then changed my mind when I couldn't fall asleep (Caffeine). So on almost zero sleep I met Bret and Taylor at 21st Street Pond. We headed east up the parkway and then north up the canyon to the canal road. Turned at 6 and I started feeing good so I started to push the pace. on a fairly technical downhill trail section ran a 5:29 mile then a 6:00 mile then a push to 5:26. Average pace was 6:37 with a tough steep uphill at 8:00 pace. Very happy with my run and now I am off to bed.
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| Asics Venture 4 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.04 | 0.00 | 0.00 | 0.00 | 10.04 |
| Met John, Denver, Matt and his brother at the pond for an easy 10. 7:02 average pace. John was feeling spry on the way back and dropped the pace a touch. Going to roll out and ice bath after work.
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| Brooks Defyance Miles: 10.04 |
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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 Bret at the Riverdale parkway for an easy 10. Went out past the golf course on the road. 7:02 average.
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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 | | 4.50 | 1.00 | 1.00 | 0.00 | 6.50 |
| Calf cramped stopped part way through and and took two days off.
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| Asics Gel-Lyte33 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.30 | 3.00 | 0.00 | 0.00 | 14.30 |
| Met the guys at my place and we ran down the parkway one way to Uintah. 3 miles faster. I had to be careful because my calf was still tightish. So I went 6:05 6:10 5:57 all uphill the GAP was about 6:00 for all of them. Average Pace 6:36. very easy comfortable run
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| Brooks Defyance Miles: 14.30 |
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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 |
| Ten miles on the Shoreline trail with Max, my dog. 7:52 pace.
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| Brooks Cascadia 9 Miles: 10.05 |
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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 |
| Indian Trail Blow up
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| Asics Venture 4 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| easy gibs
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| Brooks Cascadia 9 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 with the guys
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| Brooks Defyance Miles: 15.00 |
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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 |
| Ten easy windy miles
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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 | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| 9 miles with the guys core and pushups
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| Asics Venture 4 Miles: 9.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 2.25 | 0.00 | 7.45 |
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| Brooks Defyance Miles: 7.45 |
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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 |
| 8 easy recovery miles at just under 8:00 pace on the grass.
PM: 90 mins of Bikram Yoga
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| Brooks Cascadia 9 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles with Riley on base and then core, hips, and pushups.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 9.50 | 0.00 | 0.00 | 16.00 |
| Long tempo type run.
Met a massive group of guys. Riley and I ran with them for the first 5.5 miles or so. Once they all took their turns back. Riley and I picked up the pace to around 6:00. The plan was to stay there for either 9 or 10 miles. Well we went a little faster and I hung with riley for 6.5 miles and then fell back slightly as he picked up the pace. Did 9.5 miles hard. 1 mile cool down. Splits below workout in Bold:
6:49, 6:59, 6:44, 6:42, 6:30, 6:18 (2:58 second half), 5:59, 5:45, 5:51, 5:54 (uphill), 5:47, 5:46, 5:46, 5:52, 5:48 (brutal headwind last .5 mile), 6:56
Total average 6:13, Workout average 5:49.7
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| Brooks Cascadia 9 Miles: 16.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 160.20 | 19.50 | 6.25 | 0.00 | 185.95 |
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| Saucony Grid Miles: 40.05 | Asics Gel-Lyte33 Miles: 12.50 | Brooks Defyance Miles: 56.99 | Brooks Cascadia 9 Miles: 45.21 | Asics Venture 4 Miles: 31.20 |
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