Road back from FAT!!!!!

Week starting Oct 20, 2013

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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to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
78.14	11.00	0.00	4.50	93.64

Saucony Grid Cohesion Miles: 30.94	Saucony Fastwitch Miles: 18.60	Black Miles: 25.90	Saucony Grid Phantom 4 Miles: 6.50	Nike Pegesus 29 Miles: 11.70

Weight: 156.45

Mon, Oct 21, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
18.00	0.00	0.00	0.00	18.00

12 on the dot with Riley Ken Bryant Bret Jon and Albert.

Lunch: 6 miles with Riley

Saucony Grid Cohesion Miles: 18.00

Weight: 0.00

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Tue, Oct 22, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.28	8.00	0.00	0.00	17.28

Areobic builder today. Met Ken Riley and Albert at the pond. 3 mile warm up. 8 mile bulder. 5:38 5:42 5:47 5:49 5:56 5:50 5:47 5:36. Not my best day overpass was really tough on the legs. Still getting used to 20 milers I think but i pushed myself and feel fatigued and pleased with pushing myself. We'll get there we'll get there.

PM 4 miles after work. Felt really good. Had to focus on not running too fast. 6:23 AP

Saucony Grid Cohesion Miles: 4.13	Saucony Fastwitch Miles: 13.15

Weight: 0.00

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Wed, Oct 23, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.60	0.00	0.00	0.00	14.60

Ran before work solo on base. Man the wind was intense. So my weight has finally stabilized after the flu. And I'm down a couple pounds. Woo

Lunch: 4 miles with Riley on base.

Saucony Grid Cohesion Miles: 4.30	Black Miles: 10.30

Weight: 156.40

Comments(1)

Thu, Oct 24, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.96	0.00	0.00	4.50	16.46

Speed workout today at the pond with Riley Ben Bret and Albert. 3 mile warmup. Changed shoes then strides and we got rolling. 12x600 with 90 seconds rest.started slower and rolled into pace. The odd numbers intervals were maybe 2 seconds slower with the same effort. Splits went as follows.

1:59.7

1:55.6

1:55.3

1:51.2

1:54.1

1:50.5

1:52.4

1:49.8

1:52.6

1:50.2

1:52.4

1:46.4

3.5 mile cool down. 1:52.5 aveage which is exactly 5:00 mile pace.

PM 4.5 miles after work.

Saucony Grid Cohesion Miles: 4.51	Saucony Grid Phantom 4 Miles: 6.50	Saucony Fastwitch Miles: 5.45

Weight: 156.50

Comments(3)

Fri, Oct 25, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.70	0.00	0.00	0.00	11.70

Ran in South Weber with Riley. Easy run touch sore from yesterday.

Nike Pegesus 29 Miles: 11.70

Weight: 0.00

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Sat, Oct 26, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.60	3.00	0.00	0.00	15.60

Run this morning with Albert, Jon, Ben and Riley starting in North Ogden. Three Miles near the end with Riley @ 5:49 5:33 5:30. Still feeling Thursday and the fact that I'm over 90 for the week. Still very happy wit the run today.

Black Miles: 15.60

Weight: 0.00

Comments(5)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
78.14	11.00	0.00	4.50	93.64

Saucony Grid Cohesion Miles: 30.94	Saucony Fastwitch Miles: 18.60	Black Miles: 25.90	Saucony Grid Phantom 4 Miles: 6.50	Nike Pegesus 29 Miles: 11.70

Weight: 156.45

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