Road back from FAT!!!!!

Week starting Dec 21, 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

Favorite Blogs:

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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
35.78	4.00	1.50	0.00	41.28

Saucony Grid Miles: 12.36	Brooks Defyance Miles: 19.57	Brooks Cascadia 9 Miles: 4.10	Asics Gel-Lyte33 Miles: 5.25

Weight: 162.00

Mon, Dec 22, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

Met Riley and Denver for 6 miles on base at 7:13 average with a single sprint at the finish. 40 more minutes of cross training. Then abs, pushups and upper body lifting. Down to 163 lbs today.

Saucony Grid Miles: 6.00

Weight: 0.00

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Tue, Dec 23, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.80	4.00	0.50	0.00	11.30

3 mile warm up then 4 mile tempo at 5:50 average then 4x200 @ 33-35 second pace with 90 second active recovery. Three mile cool down. All on the treadmill at 1.5% incline. Abs, hips, pushups, and leg lifting. Very tough workout. My HR monitor said I burnt over 1200 calories.

Brooks Defyance Miles: 11.30

Weight: 162.00

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Wed, Dec 24, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.36	0.00	0.00	0.00	6.36

Met Ken, Denver and Riley and hit the new portion of the Odgen/Riverdale/South Weber Parkway. Its gonna be nice once its all paved. We'll be able to run from where Ken and I live to Riley's house one way all on the parkway for like 20+ miles. 7:20 average pace.

Core, Hips, and Pushups with Kayla.

Saucony Grid Miles: 6.36

Weight: 0.00

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Thu, Dec 25, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.10	0.00	0.00	0.00	4.10

4 easy miles with Kayla on the road around thehouse after they cleared the roads. It was gorgeous out and Just a touch brisk!

Brooks Cascadia 9 Miles: 4.10

Weight: 0.00

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Fri, Dec 26, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.25	0.00	0.00	0.00	5.25

Ran with Denver and Riley from their parent's house. It was icy and cold but a good run over all. Abs, hips and pushup afterwards.

Asics Gel-Lyte33 Miles: 5.25

Weight: 0.00

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Sat, Dec 27, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.27	0.00	1.00	0.00	8.27

Met Ken, Riley, Denver and John at Ben's house for a run. It was freezing. 15 degrees. Did 6 miles then 1 mile harder at 5:34 pace then another mile or so back to Ben's house for Burritos and Chocolate milk.

Brooks Defyance Miles: 8.27

Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
35.78	4.00	1.50	0.00	41.28

Saucony Grid Miles: 12.36	Brooks Defyance Miles: 19.57	Brooks Cascadia 9 Miles: 4.10	Asics Gel-Lyte33 Miles: 5.25

Weight: 162.00

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