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2012201320142015
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:

2015 Races:

Ogden WRC Half Marathon 1st Place 1:09:26

Southern Utah Half Marathon 1st Place 1:07:17

Provo City Half Marathon - 1st Place 1:06:50

Ogden Marathon - 8th Place 2:41:46

Utah Valley Half Marathon - 2nd Place 1:06:49

Pleasant View 5k - 1st Place 14:48

Hobbler Half Marathon - 1st Place 1:06:10

Morgan Valley Marathon - 1st Place 2:38:34

Deseret News Half Marathon - 2nd Place 1:05:21

Davis Dart Challenge 5k - 1st Place 14:56 

Top of Utah Half Marathon - 1st Place 1:06:03

St. George Marathon - Oct 3

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.

Currently coming back from a long 9-month injury lay-off. I was able to start back up running again in December and have been building my fitness back ever since.

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 (4 years old), Hannah (2 year old), and a new baby girl born in March, named Nora.

Twitter handle: @RunnerRiley7

I run for Brooks I.D. Elite

And I train with the Ogden Crew

Miles:This week: 0.00 Month: 331.35 Year: 2392.64
Brooks Ravenna 6 Lifetime Miles: 254.65
Brooks Racer ST5 Lifetime Miles: 94.17
Brooks Pure Cadence 4 Lifetime Miles: 216.55
Brooks Transcend 2 Lifetime Miles: 236.85
Brooks Adrenaline 15 Lifetime Miles: 317.67
Brooks Adrenaline ASR 11 Lifetime Miles: 108.80
Brooks Pure Cadence 4 Lifetime Miles: 79.60
Brooks Adrenaline 15 (Orange) Lifetime Miles: 37.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.005.000.000.0025.00

PROGRESSIVE LONG RUN

I met Jon and Ken way too early in the morning out in West Haven at a park. It worked out quite well. We had bathrooms there and looped back there at miles 9 and 17 for water, gu, and bathrooms along the way (and to drop off headlamps at 17). The plan was 2-mile warmup, 5 @ 6:15, 5 @ 6:05, 5 @ 5:55, and 5 @ 5:45 and finally a 3-mile cool down.

2-mile warmup: 7:16, 6:22

5 miles: 6:16, 6:08, 6:02, 6:07, 6:03

5 miles: 6:04, 5:55, 6:00, 6:04, 5:56

5 miles: 5:54, 5:54, 5:48, 5:44, 5:46

5 miles: 5:31, 5:39, 5:25, 5:29, 5:30

3-mile cooldown: 6:34, 6:33, and then final mile barefoot on grass in 7:44.

Great run, and this is my first ever 100-mile week! So I can mark that off my bucket list. I'm feeling strong. My main concern is the mucous buildup that I get on these long efforts that cause me to gag (and this morning throw up after the 22 progression miles). I think I will experiment with Muccinex next long run. I probably need tiny amounts of water more often too to keep the throat more moist. I have a few weeks to try and figure it out.

Brooks Adrenaline 15 (Orange) Miles: 25.00
Weight: 152.40
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy on the parkway with Ken and Jon, avg pace 7:09/mile.

Here's an article on the Ogden Crew in the newest edition of Weber State's Bleed Purple Magazine, page 14 on the magazine pages or 17 for the online slide deck.

Brooks Transcend 2 Miles: 8.00
Weight: 150.20
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.200.000.001.0017.20

12 miles easy on the Riverdale Parkway with Jon, Denver, Manny, and Dave, avg pace 7:20/mile .

Lunchtime: 5.2 miles with one-mile fast finish, avg pace 6:14/mile and 4:48 last mile.

Brooks Ravenna 6 Miles: 12.00Brooks Adrenaline 15 Miles: 5.20
Weight: 150.40
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.900.000.000.0016.90

AM: 12 miles in Central Ogden and up through Washington Terrace with Ken and Jon, avg pace 7:07/mile. I weighed in four pounds low this morning which means dehydration. Boo. I was dragging this morning as a result. I need to do better today.

PM: 4.9 miles moderate around the neighborhood, avg pace 6:05/mile.

Brooks Transcend 2 Miles: 4.90Brooks Adrenaline 15 (Orange) Miles: 12.00
Weight: 148.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.650.000.000.0016.65

11.2 miles trailrunning in the dark with Jon, Denver, avg pace 8:07/mile.

Lunchtime: 5.45 miles easy, avg pace 6:33/mile.

I'm looking for some feedback...I am currently registered for St George Marathon, but am considering switching to Chicago and doing TOU three weeks before Chicago as a final long run, shooting for 2:30 or so (similar to what I did at Morgan Marathon-good effort but not a "race effort"). What do you all think? Stick with STG, and do a half at sea level in late fall or go for an OTQ now at Chicago and if I come up short go for a half in late fall (or if I get it, take a break before resuming training). Or I guess option three could be bag a fall marathon altogether and go for a sea level half in 1-2 months...decisions...

Brooks Racer ST5 Miles: 5.45Brooks Adrenaline ASR 11 Miles: 11.20
Weight: 152.80
Comments(16)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.750.000.000.0016.75

AM: 12.65 miles easy on Monroe Your Boat with Ben, Jon, Manny, Denver, Bret, and Ken, avg pace 7:10/mile.

PM: 4.1 miles easy in my neighborhood, avg pace 6:52/mile.

Brooks Transcend 2 Miles: 4.10Brooks Adrenaline 15 Miles: 12.65
Weight: 152.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
94.505.000.001.00100.50
Brooks Transcend 2 Miles: 17.00Brooks Adrenaline 15 Miles: 17.85Brooks Racer ST5 Miles: 5.45Brooks Adrenaline ASR 11 Miles: 11.20Brooks Adrenaline 15 (Orange) Miles: 37.00Brooks Ravenna 6 Miles: 12.00
Weight: 151.17
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