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January 2017

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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
323.9016.6529.7010.25380.50
Altra Provision 2 Miles: 64.30Asics GT 2000 3 Miles: 67.70Adidas Supernova Sequence 8 Miles: 53.05Brooks Pure Cadence 4 Miles: 97.35Mizuno Wave Inspire 11 Miles: 3.70Hoka One One Constant Miles: 38.00Salomon Pro Wings 2 Miles: 24.55Brooks PureCadence 5 Miles: 19.85Brooks Adrenaline 17 Miles: 12.00
Weight: 154.02
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.200.000.000.0017.20

AM: 11 miles easy in snow, slush, and ice in Ogden with Ben, Bret, Taylor, Jared, Bryant, Moss, and we ran into Thatcher along the way and he joined us for last half, avg pace 7:52/mile. A good 90 minutes of snow shoveling afterward!

Lunchtime: 6.2 miles on the treadmill watching the second season of "Vikings", avg pace 6:57/mile.

Altra Provision 2 Miles: 6.20Asics GT 2000 3 Miles: 11.00
Weight: 156.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.150.000.000.0010.15

10.15 miles easy with Benny Van in East Layton, avg pace 7:33/mile.

Adidas Supernova Sequence 8 Miles: 10.15
Weight: 155.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.350.006.001.6018.95

AM: SEMI-FAILED LACTATE SHUNTS 8 SETS OF (4-1-1-3 FARTLEK)

I fell for the forecasters 100% chance of snow and planned to run at home on the tready. Turns out I should've known better than to believe those fools. I totally could've done this outside and feel it would've been easier mentally.

I hopped on the tready warmed up three miles watching Vikings, paused the show to finish on the cool down and started the workout.

Four weeks ago I did 2-1-1-3 on this treadmill. The plan was same paces and incline as then, but extending that 2 minutes to 4. I used 11.2 mph and 12 mph for the paces. The plan was 3% incline.

I struggled and had to adjust the incline along the way.

For the eight sets, the incline was 3% 3% 2% 1.5% 1% 0.5% 1.5% 1%

PM: 3.7 miles on tready to shake out the legs, avg pace 7:47/mile.

Brooks Pure Cadence 4 Miles: 15.25Mizuno Wave Inspire 11 Miles: 3.70
Weight: 153.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.000.0014.25

AM: 8 miles easy in a slippery, slushy, snowy mess with Ben and Toby, avg pace 7:59/mile.

PM: 6.2 miles on tready, watching "Vikings", avg pace 7:29/mile.

Hoka One One Constant Miles: 8.00Altra Provision 2 Miles: 6.25
Weight: 152.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy in Ogden with Bret, avg pace 7:23/mile.

Salomon Pro Wings 2 Miles: 10.00
Weight: 153.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.253.753.401.3018.70

WORKOUT: 20-MINUTE TEMPO, 6 MIN REST, 18-MINUTE TEMPO, 5 MIN REST, 5X45 SECOND PICKUPS, 5X20 SECOND PICKUPS

I met Bryant, Trace, and Jason at Kent's. We warmed up 5 miles along the rail trail to Gentile and backtracking to Hill Field Rd. Trace and Jason continued an easy run, while Bryant and I started our workout. We ran 20 minutes on gradual downhill at 5:19/mile pace. 18 minutes on gradual uphill and some icy patches at 5:16/mile pace. Then I averaged 4:16/mile pace for the 45s and 3:59/mile pace for the 20s.

I felt WAY better than Wednesday! The temps were quite cold and when we picked up the pace my lips and nose went numb for a bit, but then warmed up fine. It was nice to get in some faster paces despite the cold, snow, and ice outdoors...I'm sick of fast workouts on treadmills!

Brooks Pure Cadence 4 Miles: 18.70
Weight: 155.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.900.000.000.0016.90

AM: 10.7 miles on mostly black ice in Ogden, avg pace 7:58/mile. There was a lot of tip-toeing and short shuffling to ensure no falls occurred.

PM: 6.2 miles easy on tready watching"Vikings", avg pace 7:19/mile.

Altra Provision 2 Miles: 6.20Adidas Supernova Sequence 8 Miles: 10.70
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

10.2 miles easy on solid ice with Ben and Bryant, avg pace 7:53/mile. The rail trail was 100% black ice, not a dry spot to be found. It was more of a shuffle than a run at times.

Asics GT 2000 3 Miles: 10.20
Weight: 155.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.100.000.000.002.10

I woke up feeling sick to my stomach, but I met Bryant and Ben anyway. After a couple miles it was clear that I had some type of stomach bug, so I quit the run and went home and slept all day.

Brooks Pure Cadence 4 Miles: 2.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run - sick

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.400.000.000.0010.40

10.4 miles easy in Clearfield/Layton with Jared, Dave, and Jason, avg pace 7:10/mile. Energy levels feel decent after the layoff with the stomach bug. Stomach still just a bit uneasy and still have a little congestion.

Hoka One One Constant Miles: 10.40
Weight: 154.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.252.800.001.9518.00

LONG WARMUP, 15 MINUTES TEMPO @ MP, 10X60 SECOND HILLS

I met Bret, Jared, Jon, and Steve at Kneaders in Ogden. I ran the first 8.5 miles with them, catching up with Jon and Steve, who we haven't run with in awhile. Then I did my workout. 15 minutes at 5:21/mile pace on a hilly route, 5 minutes rest, and then 10x60 second hills at 5:10/mile pace. Strava had the GAP (grade-adjusted pace) at a 4:02/mile pace average, so some good pushes up the hills.

Brooks Pure Cadence 4 Miles: 18.00
Weight: 153.40
Add Comment
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
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
13.700.005.901.3020.90

AM: 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....

PM: 5.9 miles easy, watching Vikings on tready, avg pace 7:29/mile.

Asics GT 2000 3 Miles: 5.90Brooks Pure Cadence 4 Miles: 15.00
Weight: 154.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.400.000.000.0015.40

AM: 9.4 miles easy in East Layton with Dave, Jared, Bryant, and Jason, avg pace 7:30/mile.

PM: 6 miles easy on the treadmill, avg pace 7:23/mile. Season 4 of "Vikings" is a clear step down from the previous three season so far!

Hoka One One Constant Miles: 9.40Adidas Supernova Sequence 8 Miles: 6.00
Weight: 151.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.050.000.000.0010.05

10.05 miles easy on snowy, slushy, slow roads with Dave and Matt, avg pace 7:55/mile.

Salomon Pro Wings 2 Miles: 10.05
Weight: 152.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.403.603.700.0020.70

2X20-MINUTE PICKUPS

I met Jared, Dave, and Bret at Kneaders in Ogden at 7:00. There was a couple inches of snow on the roads, so my motivation to get the pickups in was quite low. We were barely running 8:00/mile pace on the warmup, so I was not thrilled with trying to get down into the 5:00s. But after six miles of slogging through the snow with the guys, I started my first 20 minutes. I hit that at 5:31/mile pace, which I thought was pretty good considering the snow. The effort was certainly strong. 5 minutes of rest and then the second pickup. I ran that one at 5:23/mile pace. The effort was definitely good on that one. I skipped the fast pickups at the end due to the slick conditions.

Overall, it was a good run and it was my highest mileage in a week since September.

PM: Ben and I tackled Malans Peak in the freshly fallen snow, it was really slow going on the second half of the climb. But the night views of the mountain snow and the city lights was worth it, avg pace 15:15/mile.

Altra Provision 2 Miles: 16.20Salomon Pro Wings 2 Miles: 4.50
Weight: 153.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

14 miles easy on tready, avg pace 7:04/mile. I shoveled half of the driveway after for about 30 minutes before I had to head to work.

PM: 6 miles on treadmill, avg pace 6:55/mile.

Adidas Supernova Sequence 8 Miles: 6.00Asics GT 2000 3 Miles: 14.00
Weight: 155.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles easy on the treadmill, avg pace 7:03/mile. I've had about enough of this winter!

Altra Provision 2 Miles: 11.00
Weight: 154.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.202.800.002.5021.50

MORE SNOW = TREADY WORKOUT: 15-MIN PROGRESSION DOWN TO MP THEN 8X75 SECOND HILLS

It snowed. Again. So I ran on the treadmill. Again. Did the tempo at 5:28/mile avg & 1.5% incline. Hill reps at 5:00/mile with 3@5%, 3@5.5%, and last 2@6% inclines.

PM: 6.5 miles easy on tready, avg pace 7:28/mile.

Asics GT 2000 3 Miles: 6.50Brooks Pure Cadence 4 Miles: 15.00
Weight: 155.40
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.300.000.000.0016.30

10.2 miles easy with Ben and Jared in yet another snowstorm, avg pace 8:08/mile.

PM: 6.1 miles easy on tready, avg pace 7:23/mile.

Hoka One One Constant Miles: 10.20Altra Provision 2 Miles: 6.10
Weight: 153.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy on tready, avg pace 7:31/mile.

Adidas Supernova Sequence 8 Miles: 10.00
Weight: 154.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.403.703.800.6019.50

WORKOUT: 20 MINUTES MP, 5 REST, 23 MINUTES (20 @ HALF PACE, 2 @ 10K, 1 @ 5K WORKING DOWN TO 3K PACE)

Bryant and I met at Farmington Station, which was a good call since it was ten degrees warmer there (15F) than it was at my place (5F). We warmed up 7 miles and then did the 20 minutes at marathon pace in 5:24/mile. That was harder than it should have been, I believe there was a light breeze that slowed it a bit. 5 minutes rest and then 23 minutes, the first 20 at 5:16/mile, 2 minutes at 5:05/mile and the last minute at 4:42/mile, so the 23 minutes overall was 5:13/mile avg. Pretty hard workout actually, but I felt strong enough to finish it off well. We cooled down 2+ mile to get to 2 hours and 19.5 miles.

I wore my new Brooks pureCadence 5s and I got a blister, so I switched to my old pair for the cool down. I guess I should've broken them in on a much shorter run.

 

Brooks Pure Cadence 4 Miles: 2.75Brooks PureCadence 5 Miles: 16.75
Weight: 154.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.100.000.000.0015.10

AM: 12 miles easy in Ogden with Ben, Dave, and Jared, avg pace 7:36/mile.

PM: 3.1 mile shakeout, avg pace 7:15/mile.

Brooks PureCadence 5 Miles: 3.10Brooks Adrenaline 17 Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.900.006.901.0022.80

7-1-1-3 FARTLEK

Bryant and I had planned on meeting in South Weber if the air quality was OK. It was not. So treadmill it is. I did a 6.25-mile warm-up and then the workout. I ran the 7-min blocks at 5:05/mile pace and 1.5% incline. I ran the 1-min blocks at 5:05/mile and 4.5% incline (6% on last one). The flat equivalent on those is 4:42/mile pace avg.

Really good workout.

PM: 6 miles easy on tready, avg pace 7:34/mile.

Altra Provision 2 Miles: 6.25Asics GT 2000 3 Miles: 6.00Brooks Pure Cadence 4 Miles: 10.55
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
323.9016.6529.7010.25380.50
Altra Provision 2 Miles: 64.30Asics GT 2000 3 Miles: 67.70Adidas Supernova Sequence 8 Miles: 53.05Brooks Pure Cadence 4 Miles: 97.35Mizuno Wave Inspire 11 Miles: 3.70Hoka One One Constant Miles: 38.00Salomon Pro Wings 2 Miles: 24.55Brooks PureCadence 5 Miles: 19.85Brooks Adrenaline 17 Miles: 12.00
Weight: 154.02
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