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April 2017

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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 (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
264.2017.5037.102.00320.80
Brooks PureCadence 6 Miles: 47.75Salomon Pro Wings 2 Miles: 13.00Brooks Transcend 4 Miles: 38.45Brooks Launch 4 Miles: 48.55Brooks Hyperion Miles: 42.83Brooks PureCadence 5 Miles: 16.80Brooks Glycerin 14 Miles: 46.82Brooks Ravenna 8 Miles: 45.30Brooks Adrenaline 17 Miles: 16.30
Weight: 151.89
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.708.000.000.0018.70

AEROBIC BUILDER

I met Bryant, Dave, and Jake at West Haven Country Park at 5:20. We warmed up 30 minutes and then did a 40-minute builder on the rail trail, followed by 6x45 second pickups. I ran 5:17/mile avg pace. I got hot and dropped my gloves off on the way out to pick up on the way back right off 4800 in Roy. But coming back they were gone; someone took them. Those were my best gloves!

Brooks PureCadence 6 Miles: 18.70
Weight: 150.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.550.000.000.0018.55

AM: 13 miles on the Santa Clara River Reserve Trails, avg pace 6:56/mile. An awesome morning, pre-rain and 50 degrees.

PM: 5.55 miles easy from the house, avg pace 7:11/mile.

Salomon Pro Wings 2 Miles: 13.00Brooks Transcend 4 Miles: 5.55
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

11.2 miles easy up Halfway Wash Path to SR-18 Path and back, avg pace 6:58/mile.

Brooks Launch 4 Miles: 11.20
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.880.009.320.0017.20

WORKOUT: 5x3k

I did my workout on the Virgin and Santa Clara River Trails in St. George, saw Steve, Aaron, and Hayden while I was finishing up. I warmed up 3.4 miles with some strides and then was off. The rest was 1k at about 7:12/mile pace.

Splits: 9:26, 9:31, 9:30, 9:15, and 9:06 for an average of 9:21.6 or 5:01/mile pace.

Brooks Transcend 4 Miles: 5.40Brooks Hyperion Miles: 11.80
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.100.000.000.0017.10

AM: 10.4 miles easy with Dave, Ben, and Jason, avg pace 7:38/mile.

PM: 6.7 miles on the Centennial Trail in Riverdale, avg pace 6:56/mile.

Brooks PureCadence 5 Miles: 6.70Brooks Glycerin 14 Miles: 10.40
Weight: 151.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

10.1 miles easy in Ogden with Dave and Matt, avg pace 7:50/mile.

Brooks Ravenna 8 Miles: 10.10
Weight: 149.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.250.000.000.0018.25

​AM: ​OGDEN WRC HALF MARATHON

​Well, I got to Eden Park this morning only to find out that the race had been cancelled...awesome. So I drove down Ogden Canyon to Rainbow Gardens and ran 13.25 miles easy in Ogden, along the parkway, several miles in the cemetary, and some on the East Bench, avg pace 7:18/mile.

PM: 5 miles on tready, avg pace 6:38/mile.

Brooks Launch 4 Miles: 13.25
Weight: 150.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.700.000.000.0019.70

AM: 12.5 miles easy in Clearfield-Clinton with Ben, Dave, and Jason, avg pace 7:24/mile. Dave disappeared and Jason almost died...Pretty uneventful morning!

PM: 7.2 miles easy in my neighborhood, avg pace 7:03/mile.

Brooks Adrenaline 17 Miles: 7.20Brooks Transcend 4 Miles: 12.50
Weight: 152.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

9.2 miles easy on the tready while Amy ran outdoors with friends and the girls (mostly) slept, avg pace 7:17/mile.

Brooks Ravenna 8 Miles: 9.20
Weight: 151.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.350.009.950.0022.30

AM: WORKOUT: 4x4,000m

I ran this one solo on the rail trail, starting in Clearfield. The first and last reps were very slight downhill, while the middle two reps were slight uphill. I felt strong but my legs were really feeling it on the cool down after.

Splits: 12:26, 12:32, 12:34, 12:22 for a 12:28.5 avg or 5:01/mile avg pace.

PM: 5.1 miles easy on tready, avg pace 7:58/mile.

Brooks Adrenaline 17 Miles: 5.10Brooks Launch 4 Miles: 5.00Brooks Hyperion Miles: 12.20
Weight: 153.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM: 10 miles easy with Ben and Dave on the Ogden River Parkway, avg pace 8:08/mile. The weather was ideal!

PM: 5 miles on Kay's Creek Parkway after work, avg pace 7:29/mile. Very windy and pretty hot.

Brooks Transcend 4 Miles: 5.00Brooks Glycerin 14 Miles: 10.00
Weight: 150.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy, first five with Jared, on Rail Trail, avg pace 7:41/mile. I'm still pretty zapped from Wednesday.

Brooks Ravenna 8 Miles: 10.00
Weight: 150.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.008.000.001.0017.00

AEROBIC BUILDER & 6x45 PICKUPS

I had an early morning church meeting, so I didn't get out for my run until 11:00. I parked at the Centennial Trailhead in South Weber/Uintah and ran the Parkway to West Haven TH, where it was flooded and had fallen trees blocking the path as well. So I turned there and headed back. I warmed up four miles and then did the 8-mile aerobic builder at 5:17/mile pace. Five minute jog easy and then the pickups at 4:34/mile pace average with two minute jog in between each. Somehow the wind felt like headwind both directions...go figure.

Brooks PureCadence 6 Miles: 17.00
Weight: 151.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

11.1 miles easy with Ben, Dave, Jason, and Jared, avg pace 7:35/mile.

Brooks Launch 4 Miles: 11.10
Weight: 153.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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

Brooks Ravenna 8 Miles: 10.00
Weight: 153.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.008.000.0014.60

WORKOUT: 2x4-MILE REPS

I met Bryant at Farmington Station for the workout. We did 3.6 miles warm up with strides, changed shoes, and started workout. First set I ran 20:11 (5:04, 5:01, 5:05, 5:00) five minutes jog rest and then second set where wind and rain picked up in 20:12 (5:04, 5:05, 5:00, 5:03).

This was a solid workout and the last major workout before USA Half Marathon National Championships next weekend. I feel ready. I just need to freshen the legs up a bit with a taper and then enjoy that sweet sea level oxygen next week en route to a PR!

Brooks Glycerin 14 Miles: 4.60Brooks Hyperion Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy in South Ogden with Dave and Ben, avg pace 7:48/mile.

Brooks Transcend 4 Miles: 10.00
Weight: 152.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

10.1 miles on the Ogden River Parkway with Ben, Dave, and Jared, avg pace 7:37/mile. The river was really high and we saw two beavers back behind Walmart.

Brooks PureCadence 5 Miles: 10.10
Weight: 152.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.051.501.500.0012.05

LIGHT FARTLEK

Amy was going to Smith's in Ogden to shop, so I went with her and ran a course home from there. I ran down Jackson to 35th, up above WSU on Country Hills, Old Post, South Ogden to Toll, and back on South Weber Drive. I did the fartlek during miles 5-7 alternating each quarter mile between half marathon effort and a steady state. Roughly 74s for the half marathon efforts and 83/84s for the float or 4:56/mile and 5:35/mile paces.

Nothing left to do for next weekend, except freshen up and avoid stupidity.

Brooks PureCadence 6 Miles: 12.05
Weight: 153.40
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy in Clearfield with Jason, Dave, Ben, and Jared, avg pace 7:20/mile.

Brooks Glycerin 14 Miles: 10.00
Weight: 151.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 4 miles easy on the tready, avg pace 7:29/mile. Amy ran with the Utah Running Club this morning, so I was home with the kids. Iris and Nora both woke up very early, so this was all I had time for, but I planned on doing ten miles today, broken up between two runs, so it works out well.

PM: 6 miles on Centennial Trail with Dave, avg pace 6:53/mile.

Brooks Adrenaline 17 Miles: 4.00Brooks Ravenna 8 Miles: 6.00
Weight: 151.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.001.008.00

8 miles with 6x45-second pickups at 4:42/mile pace.

Brooks Launch 4 Miles: 8.00
Weight: 152.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

6.1 miles with Jon Grey along the river in Columbus, avg pace 6:25/mile. Extremely humid and mid 70s. I also noticed the high pollen levels with my itchy eyes and scratchy throat.

Brooks Glycerin 14 Miles: 6.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.100.000.000.004.10

4.1 miles with Bryant along the river in Columbus, avg pace 7:17/mile. A little less humid and less pollen than yesterday. With rain forecasted later today and tomorrow, the pollen count should go down and shouldn't affect me.

Brooks Glycerin 14 Miles: 4.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.120.008.330.0010.45

USATF HALF MARATHON NATIONAL CHAMPS

Well that sucked! That's my first ever DNF for a half! The high temp/dew point combo blew me up. I was light-headed, fatigued, and had tingling in my arms by mile six. I dropped at mile 8, luckily four blocks from the hotel.

Certainly a disappointing result, considering I have trained since late November for this one race.

After doing some research post-race, I learned that with that weather I should have backed off pace 2-3%. Instead I forged ahead at 1:04:40 pace the first two miles. Live and learn.

I have very limited experience running hard/fast in humidity, and what I'm beginning to learn is I can run normal pace and feel normal for about 3-4 miles and then like a switch is flipped I bonk extremely hard. This happened in New York last summer in a workout I had to quit halfway through and also at Ibigawa Half where I battled through it but ran my worst half in years, and now here.

Splits: 4:57, 4:56, 5:09, 5:03, 5:21, 5:20, 5:22

Brooks Glycerin 14 Miles: 1.62Brooks Hyperion Miles: 8.83
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
264.2017.5037.102.00320.80
Brooks PureCadence 6 Miles: 47.75Salomon Pro Wings 2 Miles: 13.00Brooks Transcend 4 Miles: 38.45Brooks Launch 4 Miles: 48.55Brooks Hyperion Miles: 42.83Brooks PureCadence 5 Miles: 16.80Brooks Glycerin 14 Miles: 46.82Brooks Ravenna 8 Miles: 45.30Brooks Adrenaline 17 Miles: 16.30
Weight: 151.89
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