| 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 | | 239.76 | 21.10 | 19.40 | 7.72 | 287.98 |
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| Saucony Grid Miles: 17.48 | Brooks Cascadia 9 Miles: 21.19 | Brooks Defyance Miles: 99.30 | ASICS GT-2000 Miles: 70.63 | Asics Venture 4 Miles: 58.13 | Adidas AdiZero Haigos 2 Miles: 21.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.15 | 0.00 | 0.00 | 0.00 | 11.15 |
| Easy 11 through Ogden. With the guys. Pretty happy. First weight in sub 160 so far.
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| Saucony Grid Miles: 11.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.19 | 0.00 | 0.00 | 0.00 | 11.19 |
|  So went for a run in the snow and it was awesome. Picked up a random runner along the way and he hung with us the whole time. Might have another runner joining our posse soon. In the last mile the snow went from bad to "Well that escalated quickly" bad. Did just over 10 with the guys then headed home to take care of sick Fiancee and well I got stuck about a mile from home. So I ran home. I will dig it out once the snow stops or have AAA tow it back to the house. It is a white out up here.
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| Brooks Cascadia 9 Miles: 11.19 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.20 | 3.00 | 11.70 |
| 400 METER REPEATS
Met Ken, Riley, Denver and Matt at the Smith's in South Ogden and headed out to the Tempo loop for some repeats. 3+ miles warm up with 3 strides. The goal was 74-73 pace for 12x400 with 90 seconds active rest. It went better than expected. Still hurt like crazy but it was fun to hurt like that again.
Splits were:
69.4, 70.1, 68.7, 70.9, 70.1, 69.5, 71.7, 71.4, 68.9, 67.7, 68.8, 66.2 Average 69.45 Rest Average 89.1
Feel really good right now looking forward to continuing to progress.
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| Brooks Defyance Miles: 11.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| Met Denver Riley and Jon Moss at the pond for a recovery run. 7:34 average.
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| ASICS GT-2000 Miles: 8.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 with Riley from his place.
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| Asics Venture 4 Miles: 6.00 |
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| | Race: |
Winter Series 10 Miler (10.1 Miles) 00:59:55, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 10.00 | 0.00 | 0.00 | 17.00 |
| http://ogdencrew.com/#!/running/goal-winter-series-10-miler
Here is a link to my Race Report
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| Brooks Defyance Miles: 17.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.05 | 0.00 | 0.00 | 0.00 | 12.05 |
| 12 easy miles 7:20 pace with the guys in Riverdale on the Parkway.
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| ASICS GT-2000 Miles: 12.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 2.00 | 2.00 | 0.00 | 11.40 |
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| Asics Venture 4 Miles: 11.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 1.00 | 0.00 | 0.00 | 9.50 |
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| Brooks Defyance Miles: 9.50 |
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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 |
| rest day
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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 |
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| ASICS GT-2000 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 8.10 | 0.00 | 0.00 | 18.30 |
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| Brooks Defyance Miles: 18.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.15 | 0.00 | 0.00 | 0.00 | 13.15 |
| Easy run on the Monday fun day course. 5x7 second uphill sprint at the end of the run.
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| Asics Venture 4 Miles: 13.15 |
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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 |
| easy day on the weber parkway
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| ASICS GT-2000 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.58 | 0.00 | 0.00 | 4.72 | 12.30 |
| 8x800m 6x600m w/400m active rest
Workout in Bold
8x800
2:31 2:05 2:30 2:00 2:34 1:59 2:34 2:02 2:35 2:13 2:36 2:05 2:36 1:59 2:37 2:04
2x600
1:55(5:06 pace) 2:08 1:54(5:04 pace)
2:34 Average for the 800s 1:54.5 average for 600s
2:03 average rest pace
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| Brooks Defyance Miles: 12.30 |
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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 |
| Easy trails in the dark with Riley. Didn't look at watch. Ran 8:50 pace
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| Brooks Cascadia 9 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.31 | 0.00 | 0.00 | 0.00 | 7.31 |
| straight up hill
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| Asics Venture 4 Miles: 7.31 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.60 | 0.00 | 0.00 | 0.00 | 15.60 |
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| ASICS GT-2000 Miles: 15.60 |
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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 |
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| Brooks Defyance Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.38 | 0.00 | 4.00 | 0.00 | 11.38 |
| Tempo 5:26.3 5:26.2 5:20.7 5:20.1
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| ASICS GT-2000 Miles: 11.38 |
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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 |
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| Asics Venture 4 Miles: 10.00 |
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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 |
| 7:45pace adventure through the old dump and ft Buenaventura.
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| Brooks Defyance Miles: 8.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.05 | 0.00 | 0.00 | 0.00 | 6.05 |
| Breaking in my new flats. 6 miles with 3 strides at just faster than race pace.
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| Adidas AdiZero Haigos 2 Miles: 6.05 |
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| | Race: |
Striders' WRC Half (13.1 Miles) 01:13:29, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 13.20 | 0.00 | 18.20 |
| My full race entry http://ogdencrew.com/#!/running/wrc-half-marathon
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| ASICS GT-2000 Miles: 3.00 | Adidas AdiZero Haigos 2 Miles: 15.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| Shake out 7:37 pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.05 | 0.00 | 0.00 | 0.00 | 12.05 |
| Easy 12 7:27 pace
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| Brooks Defyance Miles: 12.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| Ten easy with Ben and Riley on the Monday Funday course. Average pace 7:18
PM: easy double on the trails with Max the puppy
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| Saucony Grid Miles: 3.23 | Asics Venture 4 Miles: 10.27 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 239.76 | 21.10 | 19.40 | 7.72 | 287.98 |
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| Saucony Grid Miles: 17.48 | Brooks Cascadia 9 Miles: 21.19 | Brooks Defyance Miles: 99.30 | ASICS GT-2000 Miles: 70.63 | Asics Venture 4 Miles: 58.13 | Adidas AdiZero Haigos 2 Miles: 21.25 |
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