| 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 | | 440.89 | 14.65 | 38.09 | 8.44 | 502.07 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.64 | 0.00 | 7.38 | 0.00 | 14.02 |
| 2x20 minutes at Half pace with 5 minutes active rest. Averaged 5:25 for both.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| So I'm back. Been running since April, but haven't been on the blog. Naughty David. Anyways 7:14 pace with the guys in Ogden
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 on the Rail Trail in Davis County. 7:15 pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.18 | 0.00 | 0.00 | 3.42 | 10.60 |
| 16 x 1 minute at 2 mile effort with 1 minute slow active rest.
Met Jared at Kneaders and drove up to Harrison and 36th to start. Easy uphill warmup (8:46 pace while gaining 550 ft)
Averaged 4:40 pace for the 16 repeats.
Felt Sunday's workout as I had one less recovery day. It took me a few intervals to really get rolling. didn't feel smooth until about the 10th repeat.
Easy cool down back to Kneaders. (7:43 pace)
Average pace for the whole workout was 7:05
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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 |
| 10 miles at 6:59 pace on the Riverdale parkway with Riley, Trace, and Taylor.
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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 |
| 8 Guys met at 5:15. Well 7 at 5:15 and Ken was 10 minutes late because reading texts is really hard for old people. 10 Miles easy through the Terrece @7:32 pace. legs flet tired took about 6 to get rolling.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.75 | 0.00 | 0.00 | 0.75 | 12.50 |
| 12.5 miles in N.O. with Addison, Breydon from Weber High and Ben, Jared, Taylor. 6x45 seconds @ 5k pace (around 4:55) effort with full recovery. Felt relly good and smooth. Ready to RACE!!!!!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy miles on the Monday loop with Riley, Ken, and Ben@7:17 pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| Davis County party with Denver, Bryant, Ben, Jared, and Riley. 7:27 pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.30 | 6.50 |
| 6x20 sec strides at 60 second quarter pace. 45 minutes total. 7:11 pace. Let the racing begin!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.62 | 0.00 | 0.00 | 0.00 | 4.62 |
| Easy run in the afternoon before my massage with Amber. 7:09 pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.33 | 0.00 | 0.00 | 0.00 | 3.33 |
| Shake out the day before a race!!!!! 7:46 around my hilly neighborhood.
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| | Race: |
Snow Canyon Half Marathon (13.109 Miles) 01:13:22, Place overall: 6, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.20 | 3.20 | 10.00 | 0.00 | 15.40 |
| Snow Canyon Half Marathon (6th overall, 1st Age Group 30-34) 1:13:22
Went into this race without a race plan or goal, but felt based on my workouts I should have been around 70 minutes. The Wednesday before the race I got a touch carried away with strides and turned them into sprints. Thursday I felt very tight and fatigued, not really how you want to feel two days before a race. I got a massage and went VERY slow on Friday morning. Ken, Jared, and I met Ben and Taylor at the buses at 7(really late because clocks hadn't rolled back yet) Felt a little better as we were warming up before the race. Did 2 miles and then some strides.
Gun went off and I settled into a chase pack of 4 guys. We ran the first 3 miles together (5:20, 5:29, 5:14) I felt really easy and didn't even look at my watch through these miles. Miles 4-7 are bombing downhill. I tried to stay relaxed and not brake on the down. Let gravity do the work. However around mile 6 I started to feel some cramping in the hip flexor portion of my quads so I had to shorten my stride. (5:11, 4:59, 5:10, 5:15) Miles 8-10 are less downhill and on a walking path. My quads really started to cramp and fatigue. I had passed Ken during one of his many bathroom breaks and he had passed me back. I was just running behind him and slowly catching him when he pulled off for his second. (5:36, 5:35, 5:44) The race and my legs really started to come apart for me. Every time I tried to get going, my legs screamed back at me. When Thatcher came by me in the 12th mile, I had no response. I was really upset at myself for hurting my chances of running fast by not doing the workout the way Strazza had set it out. I just tried to keep the pace half way respectable. (6:08, 6:12, 6:04, and 5:46 pace for the last .2 on my watch)
Overall I am not happy with the results, but it was my first race in 18 months and was just supposed to be a rust buster. It could have been worse and I am still healthy and chomping at the bit. I know I am more fit than the results show and I know I will have all of 2017 to throw down some fast results.
Thanks again to John Starrett (Strazza) for building a great workout plan for me, to Jared for meeting me on all those early Wednesday and Saturday mornings and knocking hard workouts before the sun comes, and to the Rest of the OgdenCrew (Riley, Ben, Ken, Jason, Bryant, Denver, Jon, and Matt) and even Chris Burnet for helping give me a reason to get out early and run even when I was 30lbs over weight and slow. Running with my friends every morning is always one of the highlights of my day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| Sore muscles and tired legs for a the Ogden Loop 7:23 pace
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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 |
| Rough slog around Davis County with Ben and Jared. 7:45 pace. 9 minute first mile. Still very stiff.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.41 | 0.00 | 0.00 | 0.00 | 10.41 |
| Ran with Ben, Ken, and Matt through the Terrace. There was much head shaking and swearing on my part. Where the F are we? 7:21 pace. Legs feeling less sore.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| 10 easy miles in Davis County with Jared. 7:11 pace
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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 |
| Right hip is a little tight. Took the day to rest.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| Ran up Malan's peak easy with Jared from Rainbow Gardens. 2,800 ft of climbing. This weather is redonkulous. 10:15 pace. Took the down hill rather easy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.42 | 0.00 | 0.00 | 0.00 | 15.42 |
| The Ogden Loop (11ish) with Ben, Ken, Jared, and surprisingly Manny. Everyone was pretty tired and we kept the pace rather easy. 7:30 pace.
PM: 4 miles solo on base 6:58 pace
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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 |
| The new Davis County Loop with Jared and Ben. 7:27 pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.08 | 1.71 | 3.04 | 1.35 | 13.18 |
| WU with strides
20 minute progressive tempo (10 minutes at Marathon pace 5:50 pace, 7 minutes at half marathon pace 5:47 uphill, 3 minutes at 10k pace 5:16)
5 minutes easy
6x40 second uphill sprint (5:06 pace) downhill recovery jog
5 minutes easy
10 minutes at half marathon pace (5:29 pace)
CD
Ran on base after work. Haven’t felt great, but wanted to get my workout in. sadly the storm front hit mid warm up. So 30-40 mile an hour gusts meant I got really cold.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.47 | 0.00 | 0.00 | 0.00 | 14.47 |
| First snow run of the year. 10.45 miles around South Weber with Ben and Riley. 7:34 pace.
PM: 4 miles on base after work. 7:02 pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| Holy shiz balls that escalated quickly. T-shirt and shorts on Monday and 10 degree windchill on Friday. Brrrrr. 7:17 pace on base with Riley.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.89 | 0.00 | 7.66 | 0.80 | 18.35 |
| Big Boy Day
Did not feel the best today, but still got out and did it. Almost threw up about a quarter mile in. Not a fun way to start the day.
5.4 mile WU with Strides
Plan was 8 mile Tempo, but got the worst side stitch I have ever had at about 4.5 miles into the tempo and stopped stretched out my side and jogged for about a quarter mile to get my breathing under control. finished out the last 3 miles. Total of 7.66 miles of Tempo at 5:44 pace average.
5x45 seconds sprints with equal distance recovery. Averaged 4:41 pace
2.75 mile CD
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.32 | 0.00 | 0.00 | 0.00 | 15.32 |
| Rainy Monday morning on the Ogden loop with Ben and Riley. Legs didn't want to get moving this morning. Perrin had a rough night and my body was tired. 8:52 fisrt mile with a 7:35 average pace.
PM: Double solo on base. 5 miles @ 7:12 pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.41 | 0.00 | 0.00 | 0.00 | 10.41 |
| The new and improved DC loop with most of the DC crew(Jake, Jason, and Jared) and Ben. 7:26 average pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| Infants are hard. Slept right through my alarm. 7:19 solo
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| | Race: |
Parker Turkey-day 5k (3.107 Miles) 00:15:58 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 3.00 | 0.00 | 10.20 |
| Really low key 5k. Won by almost two minutes. Finish wasn't set up when I got there. I guess the winning time was like 18:20 last year. Started to feel sick after the race ended up getting a cold.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.05 | 0.00 | 0.00 | 0.00 | 11.05 |
| 7:16 pace around DC with the crew.
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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 | | 440.89 | 14.65 | 38.09 | 8.44 | 502.07 |
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