| 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 | | 145.31 | 10.25 | 3.50 | 0.84 | 159.90 |
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| Brooks Defyance Miles: 39.47 | Saucony Grid Miles: 24.83 | Brooks Cascadia 9 Miles: 11.10 | Asics Gel-Lyte33 Miles: 12.25 |
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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 | | 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 | | 5.00 | 0.00 | 2.00 | 0.00 | 7.00 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| Been a while. But been running everyday and cross training for a combined time of 75 minutes. Been doing core and pushups everyday and leg lifts 2 times a week and upper body once a week. Met Denver and Riley this morning for 5.1 at 7:20 pace and then 20 minutes of cardio. Core for 12 minutes, hips and then lifting. Done 6 lbs since beginning of November. Gaining back a lot of muscle too.
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| Brooks Defyance Miles: 5.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.84 | 6.34 |
| Did a two mile warm up and then 8x30 seconds uphill repeats with 2 minted active rest. Averaged out to .105 of a mile or about 170 meters a go which is about 5 minute mile pace. Afterwards we did just under 2 miles cool down and and then 10 minutes of XT. Then 12 minutes of abs. Then hip exercises and 40 pushups and upper body lifting.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 minutes of cardio on the ArcTrainer then abs hips pushups and leg lifts.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Ran with Denver and Riley on base. Easy run that turned into getting a Strava record up a hill. Averaged 7:12 pace and sub 7 for the majority of the run. Abs, hips and pushups after the run.
On a side note finally set up my Garmin Connect account today.
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| Brooks Defyance Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 1.00 | 0.00 | 0.00 | 8.30 |
| We met at my house and ran on the trails. Riley and I pushed the pace on the last mile up the hill from Rainbow Gardens up to the Shoreline Trail.
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| Brooks Defyance Miles: 8.30 |
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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 |
| Met Riley and Denver for 6 miles on base at 7:13 average with a single sprint at the finish. 40 more minutes of cross training. Then abs, pushups and upper body lifting. Down to 163 lbs today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 4.00 | 0.50 | 0.00 | 11.30 |
| 3 mile warm up then 4 mile tempo at 5:50 average then 4x200 @ 33-35 second pace with 90 second active recovery. Three mile cool down. All on the treadmill at 1.5% incline. Abs, hips, pushups, and leg lifting. Very tough workout. My HR monitor said I burnt over 1200 calories.
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| Brooks Defyance Miles: 11.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.36 | 0.00 | 0.00 | 0.00 | 6.36 |
| Met Ken, Denver and Riley and hit the new portion of the Odgen/Riverdale/South Weber Parkway. Its gonna be nice once its all paved. We'll be able to run from where Ken and I live to Riley's house one way all on the parkway for like 20+ miles. 7:20 average pace.
Core, Hips, and Pushups with Kayla.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| 4 easy miles with Kayla on the road around thehouse after they cleared the roads. It was gorgeous out and Just a touch brisk!
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| Brooks Cascadia 9 Miles: 4.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Ran with Denver and Riley from their parent's house. It was icy and cold but a good run over all. Abs, hips and pushup afterwards.
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| Asics Gel-Lyte33 Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.27 | 0.00 | 1.00 | 0.00 | 8.27 |
| Met Ken, Riley, Denver and John at Ben's house for a run. It was freezing. 15 degrees. Did 6 miles then 1 mile harder at 5:34 pace then another mile or so back to Ben's house for Burritos and Chocolate milk.
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| Brooks Defyance Miles: 8.27 |
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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 Riley at the WalMart in West Ogden. Plan was to run out west to avoid some of the snow. We got 2.5 miles in and were forced to turn around because a train had gotten stuck on the tracks because of the weather and was blocking the road. This led us to loop around to get to 7 miles. 7:26 pace which isn't bad with all the snow and ice.
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| Brooks Cascadia 9 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 1.25 | 0.00 | 0.00 | 7.00 |
| Did a Treadmill Progression run with Riley and Denver at the gym because well I may like the cold but I am not a masochist. 5 degrees and 40 MPH winds is a whole bag of nope as my fiancee would put it. Had to stop midway through the first mile to use the bathroom so the first 1.71 miles were at 7:36 pace. I then went 7:01, 6:44, 6:25, 6:08, 5:54, and 1:39 for the last .29 which is 5:40 pace. Did the whole 7 miles in 46:51 running time 6:41 average mile.
Did abs, hips, pushups and lower body lifting afterwards.
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| Asics Gel-Lyte33 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.13 | 0.00 | 0.00 | 0.00 | 6.13 |
| Met Riley at the gym for a 6 mile treadmill run because at 9 am it was still 5 Degrees Went for just under 44 minutes for at 7:11 average pace. Felt pretty good for the last run of 2014. Abs and pushups after.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 145.31 | 10.25 | 3.50 | 0.84 | 159.90 |
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| Brooks Defyance Miles: 39.47 | Saucony Grid Miles: 24.83 | Brooks Cascadia 9 Miles: 11.10 | Asics Gel-Lyte33 Miles: 12.25 |
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