Road back from FAT!!!!!

Week starting Dec 14, 2014

15% off for Fast Running Blog members at St. George Running Center!

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 Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
28.65	1.00	0.00	0.84	30.49

Brooks Defyance Miles: 19.90	Saucony Grid Miles: 6.34

Weight: 0.00

Mon, Dec 15, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.25	0.00	0.00	0.00	4.25

Weight: 0.00

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Tue, Dec 16, 2014

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.

Brooks Defyance Miles: 5.10

Weight: 0.00

Comments(1)

Wed, Dec 17, 2014

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.

Saucony Grid Miles: 6.34

Weight: 0.00

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Thu, Dec 18, 2014

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.

Weight: 0.00

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Fri, Dec 19, 2014

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.

Brooks Defyance Miles: 6.50

Weight: 0.00

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Sat, Dec 20, 2014

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.

Brooks Defyance Miles: 8.30

Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
28.65	1.00	0.00	0.84	30.49

Brooks Defyance Miles: 19.90	Saucony Grid Miles: 6.34

Weight: 0.00

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