| 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 | | 274.33 | 18.00 | 15.36 | 4.50 | 312.19 |
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| Saucony Grid Miles: 12.79 | ASICS GT-2000 Miles: 112.09 | Brooks Defyance Miles: 40.30 | Brooks Cascadia 9 Miles: 32.45 | Asics Venture 4 Miles: 69.06 | ASICS GT-2000 Blue Miles: 42.40 | Adidas AdiZero Haigos 2 Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
| Met Riley and Denver on base for a lap around base. 7:18 pace.
PM 3.5 with Max 7:00 pace
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| Saucony Grid Miles: 3.51 | ASICS GT-2000 Miles: 11.74 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.75 | 0.00 | 0.00 | 0.25 | 12.00 |
| Easy 12 with Riley from the Pond with 5 x 7 second uphill all out sprints and 5 x 7 second all out downhill sprints.
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| Brooks Defyance Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.05 | 0.00 | 0.00 | 0.00 | 8.05 |
| Easy 8 on the trails from Bues Pond and up Bues Canyon on the BST over to Taylor Canyon and back down. 8:05 pace
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| ASICS GT-2000 Miles: 8.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.45 | 0.00 | 0.00 | 0.00 | 22.45 |
| Awesome run across the natural sandbar from the causeway out to Fremont Island in the middle of the Great Salt Lake. Once on the Island, We ran to the top of the highest point. The run back was brutal as my legs were thrashed. Afterwards, Riley and I took Denver to Warren's for Breakfast for his birthday. We ate A LOT! The waitress said she had never seen any group put down as much food as we did. I swear I was ordering like a stoner. "Yeah and 2 sides of bacon, Oh and a side of biscuits and gravy..... Oh and scones we for sure need scones. 2 sides of those too." It was funny. I was so hungry.
Here is a link to the map of our run. It looks like we ran on water.
https://www.strava.com/activities/279197850
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| Brooks Cascadia 9 Miles: 22.45 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.18 | 0.00 | 0.00 | 0.00 | 5.18 |
| Shake out after 19 miles in the sand. 7:16 pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.85 | 0.00 | 0.00 | 0.25 | 16.10 |
| 12 miles from the pond with 5 x 7 second uphill and down hill sprints. 7:35 pace
PM: 4.1 miles @ 7:11 pace.
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| Saucony Grid Miles: 4.10 | Asics Venture 4 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.04 | 0.00 | 0.00 | 0.00 | 10.04 |
| 10 miles easy around the East Ogden Bench. 8:03 pace
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| Brooks Defyance Miles: 10.04 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 0.00 | 8.00 | 0.00 | 13.70 |
| So I mistakenly set my alarm for 4:40 PM in lieu of 4:40 AM. Thus I missed the workout with the guys this morning. So as the weather progressively got worse all day, I committed to doing this workout no matter what.
2 x 4 mile with 5 minutes active rest between intervals.
3 mile warm up with a couple strides and then the sleet started. It kept up getting stronger and harder until I hit about 3/4 of a mile into my cool down. (I may have said a few choice words aloud as I was soaked to the bone and freezing)
First 4 miles was 22:07 but this felt fairly easy as I had a slight tail wind for two and a half of the miles. the wind was blowing out of the South-Southeast
Second 4 mile was harder as most of it was in the wind and during my 5 minutes active rest I nailed an ankle deep puddle and got to lug around a couple of heavy wet shoes after that. I finished in 22:36 for the second 4. So 5:31.xx for the first set and 5:39 for the second set. I am very happy with the run considering the weather I feel I could have done that workout sub 5:30s easy if it was just cold without the rain. Oh did I mention it was 35 degrees outside too. Yeah 20 minute hot shower helped but I am still cold. Wrap up in blankets time.
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| ASICS GT-2000 Miles: 13.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.46 | 0.00 | 0.00 | 0.00 | 10.46 |
| 10 1/2 miles with the guys easy through South Ogden. 7:27 pace.
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| Asics Venture 4 Miles: 10.46 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9.1 miles on base with Riley. 6:55 pace
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| Brooks Defyance Miles: 9.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 9.00 | 0.00 | 0.00 | 20.00 |
| Did 20 total starting from Ken's with Riley and Ken. 7 mile warm up and picked John up along the way. At 7 we started what was planned to be a 12 mile tempo mid run. I only made it to 9 as my legs just stopped working. 5:53 averge for the nine and 6:31 for the whole 20.
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| ASICS GT-2000 Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.05 | 0.00 | 0.00 | 0.00 | 4.05 |
| Easy Sunday Shakeout with Max. 7:16 Pace
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| Brooks Defyance Miles: 4.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles from the pond with Riley, Ben, and Denver. 7:28 pace
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| Asics Venture 4 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 4.00 | 12.20 |
| 16x400 with 300 meter active rest.
Warmed up from my house and met the guys at the track. Ben, Albert, and I grouped up and made each other hurt. For the last 8, Ben and I switched who led into the evil headwind on the west straightaway (Weatherbug listed 25-30 mph gusts). I was sure I was dead about 6 in (you can see my slowest one there 6 in), but I buckled down and just took them one at a time.
72.3, 71.2, 71.4, 73, 73.3, 75.5, 74.5, 73.7, 73.6, 72.8, 73.8, 73.3, 73.5, 71.7, 74.3, 68.4
72.9 average
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| ASICS GT-2000 Blue Miles: 12.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.15 | 0.00 | 0.00 | 0.00 | 10.15 |
| Cold snowy run in South Ogden with Ken Ben Riley and Denver. This weather is nuts. I was shirtless on the track in the 60s yesterday. Blowing snow in the 30s 24 hours later. Bat shiz crazy.
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| Asics Venture 4 Miles: 10.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 9.00 | 2.00 | 0.00 | 16.10 |
| met Bret at his condo in Vegas and our run turned into a harder effort than expected. 7 fast miles and 4 pushed miles slightly uphill. 5:41 pace for the 7 mile tempo. 6:11 pace for the whole run.
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| ASICS GT-2000 Miles: 16.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| 6:55 pace in Vegas
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| ASICS GT-2000 Blue Miles: 10.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Slow 7 after my bachelors party and the morning of my wedding
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| ASICS GT-2000 Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.12 | 0.00 | 0.00 | 0.00 | 15.12 |
| 10 trail miles feeling blah and tired from Vegas and the wedding. Looking forward to feeling normal again
PM: 5.1 @ 7:06 pace with Max. Still feeling sluggish from the weekend.
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| Brooks Cascadia 9 Miles: 10.00 | Brooks Defyance Miles: 5.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 1.25 | 0.00 | 14.25 |
| Ran on base after work with one fast mile and a quarter at 5:16 pace to spin the legs a bit and get a Strava CR. 6:39 average pace.
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| ASICS GT-2000 Miles: 14.25 |
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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 |
| 10 easy miles with Ben John and Bret. 7:19 pace
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| ASICS GT-2000 Blue Miles: 10.00 |
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| | Race: |
Thanksgiving Point 5k (3.107 Miles) 00:16:45, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.98 | 0.00 | 3.11 | 0.00 | 17.09 |
| 9 mile warm up (three laps on the course) then the race was the prettiest. Just never got a race mentality going. Been in a tired fog all week. Just kinda settled for 2nd. Got done and never felt tired which is sad. I hope I feel better by next week. I got home and slept for 2+ hours despite getting a very good night's sleep.
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| Asics Venture 4 Miles: 13.90 | Adidas AdiZero Haigos 2 Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Easy 12 with a big crew. 9 guys at 5:30. 7:22 pace on the Monday Funday course.
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| ASICS GT-2000 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Easy 10 in South Ogden.7:33 pace
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| ASICS GT-2000 Blue Miles: 10.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.55 | 0.00 | 0.00 | 0.00 | 10.55 |
| 10.5 miles on the parkway.7:33 pace
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| Asics Venture 4 Miles: 10.55 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.15 | 0.00 | 1.00 | 0.00 | 9.15 |
| 9 miles on the parkway. 1 mile at race pace. 5:13. A little too fast but Albert kinda dragged me a touch faster than I wanted. 7:23 average pace.
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| ASICS GT-2000 Miles: 9.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 274.33 | 18.00 | 15.36 | 4.50 | 312.19 |
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| Saucony Grid Miles: 12.79 | ASICS GT-2000 Miles: 112.09 | Brooks Defyance Miles: 40.30 | Brooks Cascadia 9 Miles: 32.45 | Asics Venture 4 Miles: 69.06 | ASICS GT-2000 Blue Miles: 42.40 | Adidas AdiZero Haigos 2 Miles: 3.10 |
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