| 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 | | 42.15 | 7.00 | 2.00 | 0.00 | 51.15 |
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| Saucony Grid Miles: 15.70 | Brooks Cascadia 9 Miles: 9.10 | Asics Gel-Lyte33 Miles: 10.25 | Brooks Defyance Miles: 16.10 |
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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 |
| Met John, Ken, and Riley at the pond for a nice run in the fog. 9 miles at 7:05 pace. Crazy how warm 40 degrees feels after 10 degrees. Core, pushups, hips, and upper body lifting today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| Met Bret, John, Ken, Denver and Riley at the pond for a snowy slick run. Easy pace 7:19 average. Will do core and pushups at home as I didn't have time before work today.
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| Brooks Cascadia 9 Miles: 9.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 5.00 | 1.00 | 0.00 | 10.25 |
| Progression Builder
Met Ken and Riley in South Ogden. 2 mile warm up then the plan was for 5 miles around 5:55-6:00 then one mile faster at the end.
Splits
5:56.1 5:50.2 5:50.9 5:43.0 5:42.3 5:34.8
Average 5:46.2
2.25 mile cool down. Total average 6:23. Core, hips, and pushups afterwards. Very happy with this workout. My progression is coming along nicely.
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| Asics Gel-Lyte33 Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy miles on base with Denver and Riley. 7:45 average. Core, hips, pushups, and lower body lifting.
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| Brooks Defyance Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
| Called in sick today from work mostly because most of the people I work with are sick and I don't want to get it. Ran from the house. 6:48 average. Core and pushups afterwards.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 2.00 | 1.00 | 0.00 | 11.10 |
| Met John, Ben, Denver, Taylor, and Riley at the Flying J by the freeway and headed out west for a longer run. Did not plan for a workout but it turned into a bit of a progressive run. 7:37 7:03 6:56 6:53 6:40 6:20 6:02 5:42 5:34 then two miles and change for a cooldown. Average pace of 6:34 for the whole run. Excited to see my progress and how smooth the progression felt.
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| Brooks Defyance Miles: 11.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 42.15 | 7.00 | 2.00 | 0.00 | 51.15 |
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| Saucony Grid Miles: 15.70 | Brooks Cascadia 9 Miles: 9.10 | Asics Gel-Lyte33 Miles: 10.25 | Brooks Defyance Miles: 16.10 |
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