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February 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
181.4519.0023.702.75226.90
Brooks Ravenna 5 Miles: 52.10Brooks Transcend Miles: 42.65Brooks Adrenaline (NYC) 15 Miles: 70.45Brooks Pure Cadence 3 Miles: 31.05Brooks Adrenaline ASR 10 GTX Miles: 19.20Brooks Racer ST5 Miles: 11.45
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy on the Riverdale Parkway with Ken, Jon, Dave, Denver, and Matt, avg pace 7:09/mile. Once I got home I did some core, hips, and pushups.

Brooks Ravenna 5 Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy in Manhattan Beach, avg pace 7:10/mile. Later after work I did core, hips, pushups, and dips.

Brooks Transcend Miles: 7.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.001.000.006.00

6 miles on the Strand in Manhattan Beach, avg pace 6:10/mile. I picked up three miles in the middle 5:30, 4:57, and 5:40-ish. That was my first sub-5:00 mile since the comeback began! I still feel lethargic running here. Humidity maybe? I don't know. I am getting plenty of rest.

Brooks Adrenaline (NYC) 15 Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.001.001.007.00

7 miles along the Strand in Manhattan Beach, avg pace 6:45/mile. I ran the middle two miles fast in 5:28 and 4:55. It was a good run and the moon was just setting over the ocean, which was really cool to see. Later in the evening I did core, hips, and pushups.

Brooks Pure Cadence 3 Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.000.000.005.30

5.3 miles easy with some loops on grass at the park nearby, avg pace 7:58/mile.

In the afternoon we did a 3-mile hike up above the Hollywood sign.

 

 

Brooks Transcend Miles: 5.30
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.102.002.000.0012.10

12.1 miles in Manhattan Beach, Hermosa Beach, and Redondo Beach, avg pace 6:25/mile. I started on the Greenbelt, which is a wood-chipped path for about 4 miles into Redondo and then back along the Strand on the beach to Manhattan. I had four miles at a quicker pace 5:44 5:41 5:21 and 5:15.

My Cut-down week is now over and I feel ready to get some more volume again next week.

Brooks Ravenna 5 Miles: 12.10
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy, avg pace 7:15/mile. Later after work I did core, hips, and pushups.

Brooks Adrenaline (NYC) 15 Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.650.006.000.0010.65

2-MILE REPEATS

I ran 3x2-mile repeats in Manhattan Beach with a 4-minute jog for rest. The first rep was on the greenbelt trail, which is wood-chipped. I thought the softer surface would be nice impact-wise on my legs. But it was dark and running fast on an uneven surface in the dark turned out to be not very fun. So the second two sets I did on the Strand down by the beach.

Set 1: 10:43 (5:26/5:17)

Set 2: 10:24 (5:11/5:13)

Set 3: 10:28 (5:15/5:13)

Overall the workout was good, but it definitely shows that I have a long ways to go still to get fit again. I really thought I could maybe average 5:10 on these, but I'm just not there yet. Later after work I did core, hips, pushups, and some leg exercises with loop bands.

Brooks Pure Cadence 3 Miles: 10.65
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

8.2 miles easy on the Greenbelt, avg pace 7:30/mile.

Brooks Transcend Miles: 8.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.001.701.0010.00

10 miles on the Strand in Manhattan Beach, avg pace 6:51/mile. I did a one-mile pickup after about 3 miles in 4:56, took a 4-minute jog, and then did a pickup from the Hermosa pier to the Manhattan pier (1.7 miles) in 8:47, which is about 5:12 pace.

Brooks Ravenna 5 Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.150.000.000.007.15

7.15 miles very easy down on the Strand and on the beach and piers in Manhattan Beach. I'll miss the early morning runs in shorts and a t shirt, but I can't wait to get home and see my family!

Brooks Transcend Miles: 7.15
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.253.000.000.0014.25

LONG RUN

14.25 miles on the Parkway with Denver, Dave, Taylor, and Jared, avg pace 6:33/mile. I picked up three miles from 11-13 in 5:57, 5:45, 5:29. It was a great run in great temps and with great company.

Brooks Adrenaline (NYC) 15 Miles: 14.25
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy with Denver on the Davis County section of Bonneville Shoreline Trail, avg pace 8:13/mile. It was nice to get out a bit later this morning and actually see some sunshine. The trails were a nice change of scenery too, even the North-facing slopes were 100% clear of snow, crazy!

Brooks Adrenaline ASR 10 GTX Miles: 10.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.400.008.000.0013.40

AEROBIC BUILDER

I met up with Jason, Bret, and Ken for an aerobic builder. The plan was 2x4-miles with about 4:00 jog for rest. Jason was planning 5:20 pace for his last hard workout before Phoenix next weekend. I told him I'd shoot for high 5:30s on first set and then try to hang with him as long as I could on second set at 5:20.

 

We started the first set and those three took off fast! So I was bringing up the rear and came thru mile in 5:21! Yikes, that was probably too fast but I decided to see how long I could hold it. By end of mile two I caught Ken and Bret. And by end of three I got to within two seconds of Jason. I finished first set with 5:21 5:19 5:16 5:17.   

I figured I had spent most my legs and energy and was hoping to just stay sub-6:00 on second set. We took 7 minutes rest due to bathroom breaks and then started second set and I felt crazy good. I ran the whole set with Jason in 5:20 5:22 5:22 5:17! I was blown away at how fast I was able to run. I did not see that coming! I am very happy with today. In the evening I did core, hips, pushups, and some lower body-weight strengthening.

Brooks Pure Cadence 3 Miles: 13.40
Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy with Ben and Jon on mostly grass and a bit of dirt at the fairgrounds, avg pace 8:01/mile. My goal is to try and get more recovery runs done on softer surfaces this year. After the run I did core, hips, and pushups at the gym.

Brooks Transcend Miles: 7.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

9.2 miles easy on the trails with Bret and Matt, avg pace 8:04. Quite a bit of climbing first half and mostly downhill second half. After the run I did core, hips, pushups, and some lower body lifting.

Brooks Adrenaline ASR 10 GTX Miles: 9.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy with Dave on the Gibs Loop Trail x 2, avg pace 7:24/mile.

Brooks Ravenna 5 Miles: 6.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.003.000.000.0015.00

15 miles with a huge group this morning (Dave, Bret, Taylor, Jared, Albert, and Steve), avg pace 6:31/mile. I picked up miles 12-14 in 5:50, 5:34, & 5:29. This was my longest run in almost a year!

Brooks Adrenaline (NYC) 15 Miles: 15.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy with Denver, Dave, Jon, and Matt, avg pace 7:39/mile. We ran a very zig-zagged route to break up the wind. After the run I did core, hips, and pushups at gym.

Brooks Ravenna 5 Miles: 10.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

9.2 miles easy with Dave, Ken, Bret, and Denver in South Ogden, avg pace 7:13/mile. Core, hips, and pushups after.

Brooks Adrenaline (NYC) 15 Miles: 9.20
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.004.000.7511.45

WORKOUT: 4XMILE & 6X200-METERS

We started off with a big group at Smith's with Ken, Albert, Dave, Bret, Jon, Denver, Matt and Tim. But once the workout started everyone was either in small groups or on their own for the most part. Ken and I did the whole workout together.

We did mile reps with 2:45 jogging rest at 5:04, 5:06, 5:02, and 5:01. The plan was originally five reps but we were pretty spent; the pace was tougher than I anticipated it would be (either I was overconfident from last Tues or my cold has taken a bigger toll on my energy levels than I thought). Then we did six by 200 meters with 200 meter jog rest ranging from 29-32 seconds. Overall, it was good progress moving forward with my comeback.

Brooks Racer ST5 Miles: 11.45
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy with Dave, Thatcher, Denver, and Tim mostly doing loops on the grass at Mt Ogden Park with one loop on the Gibs trail too, avg pace 7:57/mile.

Brooks Transcend Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy with Dave on base perimeter road, avg pace 7:05/mile. Core, hips, and pushups after.

Brooks Ravenna 5 Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.009.000.000.0016.00

LONG RUN

We had an enormous group of runners meet up this morning (Dave, Jon, Bret, Bryant, Ben, Denver, Matt, Tim, and Kory). We mostly all ran the first five together, and then most of the group turned for a 10 mile route. Dave and I kept heading west and once all the others had turned for shorter routes we picked up the pace. We ran 9 miles (7-15) faster with a goal of a 6:00 average. But we got going quicker than we bargained for and just held that instead. I ran 9 miles in a 5:46 average (6:00 5:46 5:50 5:56 5:46 5:44 5:45 5:37 5:32) and then cooled down the last mile in like 30 mph headwind that all of the sudden came out of nowhere!

Denver and Dave both had probably their best runs since we all resumed training in December. Ben looked good coming back from his recent injury and Bryant ran like he hadn't missed a beat.

Brooks Adrenaline (NYC) 15 Miles: 16.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
181.4519.0023.702.75226.90
Brooks Ravenna 5 Miles: 52.10Brooks Transcend Miles: 42.65Brooks Adrenaline (NYC) 15 Miles: 70.45Brooks Pure Cadence 3 Miles: 31.05Brooks Adrenaline ASR 10 GTX Miles: 19.20Brooks Racer ST5 Miles: 11.45
Weight: 0.00
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