| 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 | | 166.42 | 9.74 | 7.01 | 1.82 | 184.99 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.35 | 0.00 | 0.00 | 0.00 | 11.35 |
| 7:45 pace around Riverdale on some icy roads and paths
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 7:08 pace with a 7:55 first mile around Davos county
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| 7:05
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
| 7:14
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 3.40 | 0.00 | 10.00 |
| 10x 1 minutes hard on treadmill 6:58 overall average
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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 |
| 7:30
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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 |
| 7:45 on snowy trails
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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 |
| 7:31
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| 7:25 pace on the Ogden loop. Felt rather blah the whole time.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.65 | 0.00 | 0.00 | 0.00 | 10.65 |
| 7:22 pace around East Layton from the Neighborhood Walmart.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.83 | 1.74 | 3.61 | 1.06 | 14.24 |
| 20 minute (10@Mar, 7@HM, 3@10k), 5min jog, 8x40 hill burst, 10 min @ HM pace
Progressive tempo (5:48 pace, 5:34 pace, 5:33 pace) Hill repeats (5:01 pace) HM Tempo (5:34 pace) Got pretty slick as it was snowing throughout the workout and getting strong. Second half of the HM Temposlowed because of snow and slick spots on the road.
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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 |
| 6:45 pace and lots of button pushing
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.45 | 0.00 | 0.00 | 0.00 | 6.45 |
| Up Wheeler Canyon to Snow Basin Rd 9:00 pace in the snow storm.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.79 | 8.00 | 0.00 | 0.76 | 18.55 |
| WU 8 mile Builder 5 min rest 5x45sec @ 5k pace CD
Holy Hell! It was cold out there. 18 degrees at the start with a 10+ mph wind out of the northwest that had the wind chill into the mid single digits. Averaged 5:49 for the 8 mile builder (and Riley and I put the cold ad wind as about a 8-10 seconds per mile slow down) followed by 4:56 pace for the 5x45sec repeats. Very happy with this workout considering the weather.
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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 |
| 7:50 pace easy run on a treadmill to recover
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.55 | 0.00 | 0.00 | 0.00 | 11.55 |
| 7:27 pace on the Ogden loop. 8 degrees feels like -2 made for a rather frosty run
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| 7:03 pace through the DC with the Crew plus Hales in shorts in 25 degree weather
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 166.42 | 9.74 | 7.01 | 1.82 | 184.99 |
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