Everything Counts

Recent Entries

Previous WeekHomeJoin Fast Running Blog Community!PredictorHealthy RecipesRileyCook's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
201220132014201520162017
15% off for Fast Running Blog members at St. George Running Center!

Location:

South Weber,UT,

Member Since:

May 09, 2012

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

Personal Records:

800 Meters 1:50.14 (Track-BYU)

1500 Meters 3:42.07 (Track-Stanford) Likely the best race of my life; converts to a 3:59.85 Mile

5000 Meters 14:20 (Track-Stanford)

8000 Meters 23:53 (Cross Country-Pre Nationals Iowa)

10000 Meters 29:57 (Track-Stanford)

Half Marathon (Top of Utah Half) 1:05:16

Marathon (Phoenix) 2:21:42

Short-Term Running Goals:

2016 Races:

Rock n Roll Arizona Half - 14th Place 1:07:31

SLC TC Winter Series 5k - 2nd Place 15:31

SLC TC Winter Series 10k - 2nd Place 31:34

SLC TC Winter Series 15k - 1st Place 47:58 CR

Sand Hollow Marathon - 2nd Place 2:36:05

Ogden WRC Half Marathon - 1st Place 1:06:50 CR

Southern Utah Half Marathon - 1st Place 1:07:52

Provo City Half Marathon - 1st Place 1:06:38

Ogden Marathon - 1st Place 2:25:52

Utah Valley Half Marathon - 3rd Place 1:07:17

Pleasant View 5k - 1st Place 14:45 CR

Bryce Canyon Half Marathon - 2nd Place 1:05:07

Draper Days 5k - 1st Place 15:22

Deseret News Half Marathon - 2nd Place 1:05:53

Top of Utah Half Marathon - 1st Place 1:06:41

Huntsville Half Marathon - 2nd Place 1:07:31

St. George Marathon - 1st Place 2:16:09

Ibigawa Half Marathon - 1st Place 1:09:18

Long-Term Running Goals:

My main goal is just to stay healthy.  I was injured every year in my college career except for one.  I would like to reverse that trend and always stay injury-free.

2016 Goals - Sub 2:20 Marathon & Sub 1:05 Half

Personal:

I am a family man.  I am married to my beautiful wife Amy (who also ran at Weber and is quite the runner).  We have three beautiful daughters named Evelyn (6 years old), Hannah (3 year old), and Nora (1 year old). We also have our 4th child due in December.

Twitter handle: @RunnerRiley7

Instagram RunnerRiley7

I run on the Utahrunning.com Elite Racing Team

I am a Generation Ucan ambassador

Miles:This week: 45.40 Month: 192.25 Year: 192.25
Asics DS Racer 10 Lifetime Miles: 173.88
Hoka One One Constant Lifetime Miles: 443.55
Altra Provision 2 Lifetime Miles: 286.70
Brooks Adrenaline GTS 15 Lifetime Miles: 339.34
Adidas Supernova Sequence 8 Lifetime Miles: 356.85
Asics GT 2000 3 Lifetime Miles: 234.50
Salomon Pro Wings 2 Lifetime Miles: 46.25
Brooks Pure Cadence 4 Lifetime Miles: 243.75
Mizuno Wave Inspire 11 Lifetime Miles: 25.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.800.005.901.3015.00

LACTATE SHUNTS 6X(5-1-1-3)

Bryant and I met at Kneaders in Ogden in roughly 12-15 degrees to do our shunts. We warmed up 3-ish miles with strides. The workout is six sets of 5-minutes at 10-mile pace, 1-minute rest, 1-minute at 5k pace, and 3 minutes between sets.

We hit 5:03.8/mile avg for 5-min sections and 4:42.2/mile avg for 1-min sections. This was tenfold better than my shunts two weeks ago on tready (I'm more convinced than ever my tready is not calibrated correctly) and it was a few seconds per mile faster than the 3-1-1-3, so we not only extended the length, but also dropped a second or two per mile average pace. We're getting there....

Brooks Pure Cadence 4 Miles: 15.00
Weight: 154.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

10.2 miles easy with Jared and Ben in Clearfield/West Point, avg pace 7:43/mile. Cold and I was tired!

Adidas Supernova Sequence 8 Miles: 10.20
Weight: 153.40
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.200.000.000.0020.20

14.1 miles easy with Ben and Dave in South Ogden & Washington Terrace, avg pace 7:10/mile.

6.1 miles easy on tready, avg pace 7:18/mile, and yes I watched and episode of "Vikings".

Altra Provision 2 Miles: 6.10Asics GT 2000 3 Miles: 14.10
Weight: 154.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
38.200.005.901.3045.40
Altra Provision 2 Miles: 6.10Asics GT 2000 3 Miles: 14.10Adidas Supernova Sequence 8 Miles: 10.20Brooks Pure Cadence 4 Miles: 15.00
Weight: 154.07
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com