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January 2015

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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 (Mesa-Phoenix Half) 1:05:11

Marathon (St George) 2:16:09

Short-Term Running Goals:

2017 Races:

Mesa-Phoenix Half - 3rd Place 1:05:11 PR

Ogden WRC 10-Miler - 1st Place 55:46

Provo City Half - 1st Place 1:06:33

Ogden Marathon - 2nd Place 2:25:46

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.

 

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 four beautiful daughters named Evelyn (6 years old), Hannah (4 year old), Nora (2 year old), and Iris (5 months).

Twitter handle: @RunnerRiley7

Instagram RunnerRiley7

I am supported by Brooks

I am a Generation Ucan elite athlete

Miles:This week: 0.00 Month: 0.00 Year: 1810.85
Salomon Pro Wings 2 Lifetime Miles: 161.10
Brooks PureCadence 5 Lifetime Miles: 101.85
Brooks Adrenaline 17 Lifetime Miles: 161.85
Brooks Transcend 4 Lifetime Miles: 219.45
Brooks Ravenna 8 Lifetime Miles: 225.10
Brooks PureCadence 6 Lifetime Miles: 188.10
Brooks Launch 4 Lifetime Miles: 107.50
Brooks Glycerin 14 Lifetime Miles: 101.47
Brooks Hyperion Lifetime Miles: 92.13
Brooks Caldera Lifetime Miles: 31.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
193.3122.0010.040.00225.35
Brooks Ravenna 5 Miles: 46.55Brooks Transcend Miles: 42.10Brooks Pure Cadence 3 Miles: 31.45Brooks Racer ST5 Miles: 8.75Brooks Adrenaline (NYC) 15 Miles: 57.60Brooks Adrenaline ASR 10 GTX Miles: 29.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

5.1 miles easy with Denver in South Weber, avg pace 7:13. After the run we did core exercises, hip exercises, and pushups.

Brooks Ravenna 5 Miles: 5.10
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy with Denver & Dave out and back on the base perimeter road from East gym, avg pace 7:34. I used my balaclava for the first time this winter. After the run I did 20 minutes on the Arc Trainer with Dave discussing the glorious fall of the SEC in bowl games, then did core exercises, hip exercises, pushups, and upper body lifting.

Brooks Transcend Miles: 6.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.001.000.000.009.00

9 miles in West Haven/West Ogden at a 6:36 avg pace. We have a huge group this morning: Ken, Dave, Ben, Jon, Jason, Taylor, and Jared. We got moving pretty good at the end, finished with a 5:56 last mile. I felt surprisingly good and felt  I could've kept going further at that pace, which is a great sign. Once I got home I did my core exercises, hip exercises, and pushups.

Brooks Pure Cadence 3 Miles: 9.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy with Denver, Dave, and Ken from 21st Street Pond, avg pace 7:45. Denver was struggling with the pace even though it was slower and he looked really warm, you could tell he was likely sick. So we looped back to drop him off at 4 miles. Then we picked the pace up just a tad.

After the run, Dave and I went to the base gym to do our core exercises, hip exercises, and pushups.

 

Brooks Transcend Miles: 8.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.753.001.000.008.75

PROGRESSIVE TEMPO

I met up with Jon, Dave, and Ken for a 4-mile tempo. Dave and I hoped to run 6:00, 5:50, 5:40, 5:30. But we knew that would be tough after only five weeks back to running.

It ended up going much better than I could've hoped for: 5:54 5:42 5:33 5:23 for a 5:38 avg. That's easily the fastest I've run since March and post-injury.

After the run, we did core exercises, hip exercises, pushups, and lower body lifting at the gym followed by an ice cold shower, since a pipe burst...that was fun!

 

Brooks Racer ST5 Miles: 8.75
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 very easy, recovery miles with Denver & Dave on base, avg pace 8:10. Dave and I were pretty tired from yesterday and Denver is still getting over being sick, so we kept pace really easy. After the run I did core, hip exercises, pushups, and upper body lifting.

Brooks Transcend Miles: 5.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy with Bret, Dave, & Ken on the Ogden Parkway, avg pace 7:17. Then I did core exercises, hip exercises, pushups, and lower body lifting at the gym.

Brooks Ravenna 5 Miles: 7.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

6.25 miles easy with Denver & Dave on a semi-hilly route in Ogden, avg pace 7:03. Afterward we did core, hips exercises, and pushups.

It was actually somewhat clear this morning. Last night there was terrible haze, but the wind seems to have blown most of it out west and it was clear up near the mountains. That and running with actual daylight was a very nice and welcomed change.

Brooks Adrenaline (NYC) 15 Miles: 6.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

10 miles with a very large and fun group (Bret, Ben, Denver, Dave, Ken, Taylor, and Jon) on the Riverdale and Ogden Parkways, avg pace 6:40. I picked up miles 7-8 on a very slight uphill and hit 5:42/5:38. I felt a bit stronger last Saturday than today, but progress is still coming right along.

This was my first double-digit run in 10 months! It's so good to be back running.

Brooks Pure Cadence 3 Miles: 10.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles easy with Jon, Dave, and Ken on the parkway, avg pace 7:04/mile. Then core, hip exercises, pushups, pullups, and bar dips at the gym

Brooks Adrenaline ASR 10 GTX Miles: 9.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.900.000.000.008.90

8.9 miles easy in Ogden with Denver, Dave, Jon, Ken, and Bret, avg pace 7:27/mile.

Brooks Adrenaline ASR 10 GTX Miles: 8.90
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.255.001.000.0010.25

AEROBIC BUILDER

I met up with Dave and Ken at Smith's for an aerobic builder. Dave and I planned to run just under 6:00 pace for five miles then throw in a fast mile to finish. It went better than we anticipated with splits of 5:54 5:50 5:50 5:42 5:44 and 5:25 to finish for an avg of 5:44. Total pace for the entire run was 6:23. After we headed to the gym and did core and hip exercises and some pushups.

 

Brooks Ravenna 5 Miles: 10.25
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles easy with Denver and Dave on base, avg pace 7:45. Then I did core, hips, 10 min on eliptical, lower body and upper body lifting.

Brooks Adrenaline (NYC) 15 Miles: 5.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

6.1 miles easy with Denver on base, avg pace 7:41.

Brooks Transcend Miles: 6.10
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.103.001.000.0011.10

SEMI-LONG RUN - PROGRESSION

I met up with Jon, Taylor, Denver, Dave, and Ben at the Flying J off the 21st Street Exit to go for a run out in West Haven. We ended up doing a progression for the first 10 miles and then a one-mile cool down. Overall pace for me was 6:28. Splits: 7:28, 6:59, 6:56, 6:53, 6:40, 6:25, 6:01, 5:43, 5:33, 5:22, then 7:03 for cool down. Once I got home I did core and hip exercises, pushups, and some dips.

I feel like I'm slowly getting stronger each week. The road back to fitness is certainly a long one, but it's an enjoyable ride.

Brooks Adrenaline (NYC) 15 Miles: 11.10
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run - came down with the flu and spent most of the day in bed.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

9.5 miles easy on half trails half road in Washington, UT at 7:04 pace w/1.075 feet of climbing. Energy levels felt decent considering the flu, but I paid for it later in the day. After the run I did core exercises, hip exercises, pushups, lunges, and dips.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.650.000.000.008.65

8.65 miles easy in Snow Canyon at 7:14 pace w/500 feet of climbing. I felt very sluggish and fatigued but managed ok. Did some more "hiking" with the family after. Pushups and hip exercises later at night while watching "Person of Interest" Season 3.

Brooks Ravenna 5 Miles: 8.65
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

11.5 miles on the Hurricane Rim Trail at 7:33 pace w/1,500 feet of climbing. I really enjoyed this trail run. It was at sunrise and it overlooks the Virgin River from a couple hundred feet up above. I ran it pretty hard since I wasn't doing a workout this week and I felt ok, but once again I paid the price later in the day with zero energy. I hate getting sick. I was really only sick for 36 hours, but the fatigue lasts the rest of the week it seems. This is the longest run so far for me since coming back. But I will surpass it on Saturday, barely. At night I did core exercises, hip exercises, and pushups.

Brooks Adrenaline ASR 10 GTX Miles: 11.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.550.000.000.007.55

My streak of trail runs stopped here. I was really needing an easy day, and trails are never easy (even when you are taking them easy). So I just looped around Dixie Springs and Sand Hollow in Hurricane. 7.55 miles easy at 7:33 pace. 

Brooks Ravenna 5 Miles: 7.55
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.101.002.000.0012.10

12.1 miles at a 6:36 pace on the Riverdale Parkway with Dave, Bret, Jared, Denver, Albert, and Jason. We picked up a few miles on the way back and I hit 6:09 5:28 5:15 and then backed off as I was close to red-lining and did one more mile in 5:54. Once I got home I did my core exercises, hip exercises, and pushups.

This was my 8th week back after nine months off. I am feeling good. It's hard to be patient. I want to ramp up my volume and my quality more rapidly, but so far I am sticking with a conservative approach and hope it pays off with no injuries thru the ramp-up process. I'd love to be fit to run some races this spring without getting destroyed by other racers.

Brooks Adrenaline (NYC) 15 Miles: 12.10
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy with Denver and Dave in South Ogden, avg pace 7:25/mile. Core, hips, and pushups after.

Brooks Transcend Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.457.001.000.0012.45

AEROBIC BUILDER

I met up with Dave and Jason at the pond for my first builder on the official Ogden Crew Aerobic Builder course. I was pretty excited to see what I could do and find out where my fitness is at. After a 2-mile warmup with one stride we were off. I ran 8 miles in 45:25, which is like a 5:40 avg/mile. I was really happy with the effort. Jason ran extremely well, in the low 5:20s, his best ever. I'm excited to see what he can do at Phoenix Marathon.

Splits: 5:50.2, 5:44.7, 5:37.3, 5:43.6, 5:44.1, 5:42.3, 5:39.6, and 5:23.9 (overall avg clearly benefitting from last mile)

After the run, I did core exercises, hip exercises, pushups, and some lower body lifting

Brooks Pure Cadence 3 Miles: 12.45
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy with Denver, Dave, and Ken, avg pace 7:54/mile. It was a beautiful morning with warm temps and the smell of rain. After the run I did core, hips, and upper body lifting at the gym.

Brooks Transcend Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.050.000.000.0010.05

10.05 miles on a very hilly route with Dave, avg pace 6:54/mile. After the run I did core, hips, pushups, and lower body lifting.

Brooks Adrenaline (NYC) 15 Miles: 10.05
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy miles with Dave, Albert, and Denver, avg pace 7:44/mile. It was a rough night last night in the Cook house. I was up for almost three hours from 1:00 AM to 4:00 AM with my daughters, then up at 5:00 AM to go run. Needless to say I was quite sluggish on the run, but I got it in.

Brooks Ravenna 5 Miles: 8.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.060.004.040.0013.10

I was supposed to meet the guys at 6:30 at the pond for a run, but when Evelyn came into our room at 6:50, I realized I had set my alarm wrong (PM instead of AM). So I headed to the pond anyway in case I run into them somewhere. I did run into Denver finishing off his 10 miles and ran the last 2.5 miles with him. Then I started into my fartlek section of the run up the parkway East toward the Canyon.

FARTLEK

6 minutes - 1.1 miles or 5:28 pace

5 minutes rest at 7:22 pace

5 minutes - .93 miles or 5:23 pace

4 minutes rest at 7:53 pace

4 minutes - .78 miles or 5:09 pace

3 minutes rest at 7:02 pace

3 minutes - .59 miles or 5:06 pace

2 minutes rest at 7:28 pace

2 minutes - .42 miles or 4:49 pace

1 minute rest at 7:46 pace

1 minute - .22 miles or 4:35 pace

 

60 miles for the week. Next week will be a cut week in mileage and then the week after I'll shoot for 60 again.
 

Brooks Adrenaline (NYC) 15 Miles: 13.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
193.3122.0010.040.00225.35
Brooks Ravenna 5 Miles: 46.55Brooks Transcend Miles: 42.10Brooks Pure Cadence 3 Miles: 31.45Brooks Racer ST5 Miles: 8.75Brooks Adrenaline (NYC) 15 Miles: 57.60Brooks Adrenaline ASR 10 GTX Miles: 29.40
Weight: 0.00
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