Road back from FAT!!!!!

Week starting Nov 13, 2016

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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

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
65.511.7110.702.1580.07
Weight: 0.00
Mon, Nov 14, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.420.000.000.0015.42

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

Weight: 0.00
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Tue, Nov 15, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.400.000.000.0010.40

The new Davis County Loop with Jared and Ben. 7:27 pace

​

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Wed, Nov 16, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.081.713.041.3513.18

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.

Weight: 0.00
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Thu, Nov 17, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.470.000.000.0014.47

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

Weight: 0.00
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Fri, Nov 18, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

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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Sat, Nov 19, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.890.007.660.8018.35

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

Weight: 0.00
Comments(1)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
65.511.7110.702.1580.07
Weight: 0.00
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