Road back from FAT!!!!!

Week starting Aug 04, 2013

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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
60.45	0.00	4.00	0.00	64.45

Saucony Grid Cohesion Miles: 36.44	Saucony Grid Phantom 4 Miles: 12.46	Nike Pegesus 29 Miles: 15.55

Weight: 163.20

Sun, Aug 04, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.10	0.00	0.00	0.00	10.10

74 minute easy run solo. Felt good but had planned on 12. Turned around at 5 because I felt dehyrated and didn't want to risk a bonk and then bad runs the rest of the week. Want to hit 50+ miles this week.

Saucony Grid Cohesion Miles: 10.10

Weight: 164.00

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Mon, Aug 05, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.10	0.00	0.00	0.00	15.10

Met with Riley, Ken, Jon, and Bret this morning at the 31st parkway and did 12.1 in 81:04. Works out to 6:42 mile pace. My best run so far.

3 miles with Kayla and Megan @ 8:45 pace. Felt a touch sore.

Saucony Grid Cohesion Miles: 12.10	Saucony Grid Phantom 4 Miles: 3.00

Weight: 163.00

Comments(3)

Tue, Aug 06, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.29	0.00	4.00	0.00	7.29

So I was nervous for today. Wanted to do this in the morning but had REALLY weird nightmare/dreams that kept me up until about 2 am last night. (Damn Zombie movies, I love them but it's hard to get restful sleep when you are murdering zombies and running for your life all night) My first "harder" workout since starting back up.

Ran 2 mile warm up from my house onto mountain road to the Ogden River Parkway. Started the 4 mile tempo/power run at the bridge at the bottom of Ogden canyon. Wanted to run around 6 minute pace, but truly had no idea how the pace felt. My muscle memory took over. Splits were 5:42, 5:55, 5:57, 5:32. Finished the last .25 of my tempo with a hard exceleration (77 seconds) which explains the faster last mile. Ran from Rainbow Gardens back up Songbird Trail to my house for a 1.29 cool down.

Feeling all the miles and especially the run from yesterday morning, but very happy with my leg turnover especially at the end. It surprised me. Baby Steps.

Saucony Grid Cohesion Miles: 7.29

Weight: 164.20

Comments(2)

Wed, Aug 07, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.46	0.00	0.00	0.00	9.46

Met with Riley and Ken at the Neighborhood WalMart in South Ogden and looped the neighborhoods. Felt really tired at start of run, but better through the middle and end. Feeling the bump in mileage, yet feeling strong. 65 minutes for an average pace of 6:54.

Saucony Grid Phantom 4 Miles: 9.46

Weight: 164.00

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Thu, Aug 08, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.10	0.00	0.00	0.00	7.10

Ran the trails from Bret's house this morning. Honestly felt like garbage most of the run and my legs loosened at about 6.5 miles. Broke in my new Nikes they're ok. I like my Saucony shoes better.

Nike Pegesus 29 Miles: 7.10

Weight: 161.60

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Fri, Aug 09, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.45	0.00	0.00	0.00	8.45

Met up with Riley at 36th street and warmed up onto the golf course before heading up Strong's Canyon and out to Ogden Canyon and back to the car (Upper Pipe for those in the know). Felt good but didn't kill the pace. 65 minutes (7:45 pace but hills and trails).

Nike Pegesus 29 Miles: 8.45

Weight: 162.40

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Sat, Aug 10, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.95	0.00	0.00	0.00	6.95

Did a nice easy run at jordanelle with kayla. Very solid week.

Saucony Grid Cohesion Miles: 6.95

Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
60.45	0.00	4.00	0.00	64.45

Saucony Grid Cohesion Miles: 36.44	Saucony Grid Phantom 4 Miles: 12.46	Nike Pegesus 29 Miles: 15.55

Weight: 163.20

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