Road back from FAT!!!!!

Week starting Dec 15, 2013

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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
52.953.001.000.0056.95
Red Miles: 15.50Saucony Grid Phantom 4 Miles: 12.20Black Miles: 4.50Skechers GoRun Ride 3 Grey Miles: 24.75
Weight: 153.03
Tue, Dec 17, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Had Sariah give me a super deep tissue massage at lunch on my sore calf. I think i left fingernail marks on the table. The knot was huge. After work I did a .5 mile loop around my neighborhood. Only slight soreness the whole run. After 6 laps I called it good. Going to hit the treadmill tomorrow morning. Get back into my routine. Sariah is excellent by the way I would highly recommend her. Message myself or Riley we both use her services to our benefit.

Red Miles: 3.00
Weight: 0.00
Add Comment
Wed, Dec 18, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

So I went into today with the hope to do 4 miles but more if I felt I could with a max of 8. I had no delusions of actually running 8 but I wanted to try. Hopped on the treadmill and started. Sure I was sore but I slowly ramped up my speed. Felt good. I kept forgetting about my calf. I did 8 miles and felt I could have done more. Will try for more tomorrow. I think I will stay on the treadmill for a bit just to avoid awkward steps and slipping until my calf feels stronger. I may only lose a week or two because of this! Sariah is a miracle worker.

Saucony Grid Phantom 4 Miles: 8.00
Weight: 0.00
Comments(2)
Thu, Dec 19, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.503.000.000.0016.50

Ran on the treadmill again this morning. Ran in my Skechers and I litterallt had zero calf pain. NONE! I was grinning like a kid on Christmas sweating like crazy. Felt so good 8 miles in I started to push the pace. Started at 5:55 and slowly workes the pace down to 5:25 for the last 1/2 mile. One mile cool down at 6:30 pace. I feel so good I am going to try and double this afternoon!

Lunch: 4.5 on the treadmill no pain felt very easy 7:10 ap

Black Miles: 4.50Skechers GoRun Ride 3 Grey Miles: 12.00
Weight: 153.00
Comments(6)
Fri, Dec 20, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.700.001.000.0016.70

Last run on the treadmill hopefully. Going to test the calf outside this afternoon. Day off today so I just hit the gym. Easy 11.5 miles at 7:05 AP then one fast mile to feel how the legs felt spinning it up. Again no pain. 5:10 for 1 mile. All at 1.5% incline.

PM: 4.2 miles from the house on the roads. Was very cautious and no slips and no pain.

Saucony Grid Phantom 4 Miles: 4.20Red Miles: 12.50
Weight: 153.10
Comments(1)
Sat, Dec 21, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.000.000.0012.75

Met Riley and Jace at 21st street pond for some fun in the snow. Showed up, Got my car stuck in the parking lot. Figured meh worry about that after the run and off we went. No plan on total distance going in but it was very obvious by the end that with the snow and ice 12.75 was more than enough. All of my stablalizing muscles were very fatigued by the end. It was really nice to run with some of the guys again. It has been too long.

Skechers GoRun Ride 3 Grey Miles: 12.75
Weight: 153.00
Comments(1)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
52.953.001.000.0056.95
Red Miles: 15.50Saucony Grid Phantom 4 Miles: 12.20Black Miles: 4.50Skechers GoRun Ride 3 Grey Miles: 24.75
Weight: 153.03
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