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Utah Valley Half Marathon

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South Weber,UT,

Member Since:

May 09, 2012



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.



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: 0.00
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
Pearl Izumi EM Road M3 Miles: 104.84Asics GT-2000 (Yellow) Miles: 71.65Adidas Supernova Sequence Miles: 22.11Pearl Izumi EM Road N1 Miles: 62.83Saucony Fastwich 6 Miles: 11.94Barefoot Miles: 3.01
Weight: 153.93
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance


I met up with Jon, Albert, Ben, and Jason Holt for a long run at 21st Street Pond.  I wanted to get a long run in with some good quality mixed in.  I thought about shooting for a 4-3-2-1, but once I got going on the 4-mile pickup I realized my legs were still recovering from Thursday so instead I did a 4-mile pickup and then a 2-mile pickup.

We warmed up three miles and then Jason and I started the 4-mile pickup.  We were on our own the rest of the run as the other guys turned around at 6 miles.  Jason and I ran the first 4-mile pickup at 5:41 5:25 5:27 5:24.  Then after a 1.5 mile rest (and two pit stops for me - my stomach was really hurting this morning) we did a 2-mile pickup in 5:13 5:06.  After that we called it good and just ran easy the rest of the run.

Pearl Izumi EM Road M3 Miles: 18.93
Weight: 154.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

8.1 miles at a snail's pace.  I started getting sick Satruday night and I felt pretty crappy this morning; I just had nothing.  Hopefully I can kick this by Saturday's race.  I'm sick of getting sick a week out from races!

Asics GT-2000 (Yellow) Miles: 8.10
Weight: 155.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Stayed home, slept a lot! No run.  I still feel pretty horrible.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Still not feeling well.  If I feel any better throughout the day I may attempt a 5-mile easy run or so.  I really would've liked to stay home from work again to rest but I got too much going on.

PM: 7 miles easy.  No watch, but I assume it was almost as slow as Monday.  I still have extremely low energy levels and my throat hurts a bit when running.  But hey this morning it felt like someone had taken razorblades to my throat and on the run it merely hurt a bit, so that's progress.  If I don't feel well by Friday morning I will likely call off UV Half on Saturday.  I don't see any value in running it while being this sick.  But I got my fingers crossed that I will feel better by then.  I am pumping in the zinc and vitamin C like an addict!

Adidas Supernova Sequence Miles: 7.00
Weight: 153.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

I woke up feeling a bit better than the last two mornings, but I was still extremely stuffed up.  The throat wasn't sore for the first time this week though, so that's good.  I met up with Albert, Bryant, Ken, and Bret at 21st Pond.  I wanted to test my energy levels to see if racing Saturday was/is feasible.  We did a 3-mile warmup and then planned a 2-mile tempo.  I wanted to hit 5:00 pace since we were running with tailwind and a very slight downhill.  If I couldn't hit 5:00, that would be a good indicator that I just didn't the energy to race Saturday.

We started the tempo and I felt pretty sluggish but the pace was good.  I took a wrong turn and had to stop dead in my tracks and turn around so that likely cost me a few seconds.  My mile split was 4:52.  But things got bad quickly after that and I felt really tired and fatigued, like the tank had gone from full to empty in a matter of seconds.  So, I decided to stop at 1.5 miles.  My 1.5 mile split was 7:27, so I was like 5:10 pace or so for that last 0.5.  Afterward I was just done and had a hard time working up the energy to cooldown 1.5 miles.

It's pretty frustrating.  I feel like I just can't get consistent training in, something keeps setting me back.  I haven't decided what to do yet about Saturday.  I know what I should do, but what I want/hope to do and what I should do aren't aligned!  Anyway, I won't make a final decision until I see how I feel tomorrow morning.  But, I know that had today been raceday, I would've had either a DNS, DNF, or 75-minute+ time.  So, things really need to get better in the next 24 hours for me to have confidence I can race and have a decent showing.

Pearl Izumi EM Road N1 Miles: 6.08
Weight: 152.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

5 miles easy on the base perimeter road with 3 strides at the end.  Well I'm still on the mend and I think I'm about three days out from being over this nasty cold.  I feel a bit better each day.  The sore throat is completely gone and now it's a really just a stuffy nose and some occasional coughing.  The energy seemed ok this morning but I kept the pace slow enough to keep my heart rate under 140 bpm; so, it's hard to say for sure running that easy.  My resting heart rate is still up 4-5 bpm too this morning, but it was as high as 7-8 bpm above average early in the week.  So, progress is coming.  The question is, how much progress will I get in the next 24 hours. 

Who am I kidding though, I'm pretty stubborn and it's very likely I'm going to race tomorrow come hell or high water!  In the past I've run sick and/or injured and don't see why I should stop now.  So, I'll likely give it a go tomorrow and just see what happens.  If I run poorly, then I run poorly and I just move on.  But if I run well it will be a confidence boost and it will serve as a good workout two weeks out from Duluth.  I'll just have to be smart and if I feel really weak and fatigued in the race I will have to force myself to back off.

So as of now, that's my plan. 

Asics GT-2000 (Yellow) Miles: 5.00
Weight: 153.80
Race: Utah Valley Half Marathon (13.109 Miles) 01:10:12, Place overall: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance


Well I knew this might not be a great race for me with how sick I've been all week.  It's funny if you asked me Thursday to predict my time I would've said 1:15.  But, this morning I convinced myself I could do 1:07.  So it ended up being in between those two.  But, I had to go in with confidence or else why even race?  I decided I would run as if I were not sick and just see what happens.  Worst case scenario I would fade and just get a decent workout out of it.

So, I went out with the mindset of trying to win the race.  That was my goal before I got sick, so I still wanted to see if I could do it.  I thought I could manage sub-5:00 pace for the first 8 miles or so (with the exception of mile 3) if I was feeling well.  Well, I didn't get a single mile at sub-5:00 so I knew pretty early on I was maybe in for a rough one.

We started the race and I found myself in front solo for the first 1/4 mile or so.  That really surprised me, considering the depth of the field.  Then Nate Hornock came up alongside me and we chatted for 200 meters or so and then Jon Kotter showed up as well with Josh McCabe.  Nate fell back before the mile mark and Jon, Josh and I formed the lead pack for the first 4 miles.  During mile 5 on some really good downhill, Josh picked up the pace and he and Jon pulled away from despite me running 4:31 pace down that hill.  I caught back up briefly on a slight uphill but only managed to stay with them for 200 meters or so and then just started to really "lose it".  I felt really sapped of energy and slowed down subtantially.

I looked down at my watch and saw I was running 5:13 pace downhill.  I shook my head is annoyance and thought to myself, "Surely I'm going to get passed here pretty soon if I don't get moving".  I didn't get moving and I did get passed almost immediately after that by Jake.  I was now running in the 5:20s and felt like garbage.  Even though I was still in 4th place I was almost ready to step off the course, I really felt weak. 

For the first time ever in a half marathon I took some form of fuel.  I knew before the race that I might have low energy levels this morning, so I packed some clif shot blocks with me.  I took two of those at this point, and I think it helped me finish the race.  At least that combined with the slower pace helped me keep going despite feeling pretty awful.

Once we got out of the canyon I was just really holding on.  I just tried to take it one mile at a time and remind myself that I do 8-mile tempos at this pace almost weekly no problem, so just try to keep moving.

I kept getting slower and feeling worse and I thought surely someone was going to pass me soon.  That fear kind of kept me going.  With two miles to go I glanced back and couldn't see anyone, which was a relief.  The problem is it also takes away my fear and "need" to keep running hard, and mentally I just gave in a bit and slowed down even more.  That's the problem with looking back and why you shouldn't do it!

So I finished up in 4th and still on the podium in just over 1:10.  Just like everyone else I had like a ten second discrepancy on my watch time and official, but at this point it really doesn't matter. 

So, it wasn't a wasted day, but man it wasn't pleasant.  I kept wondering why I talked myself into running when I knew deep down it was going to be a struggle. But, now that it's over, I'm glad I did.  It should serve as a great workout for Duluth in two weeks.  Plus I think trying to run hard when you feel horrible is great practice mentally to stay tough and hopefully that will pay dividends in the future.

Splits: 509 505 518 504 500 513 521 523 525 527 537 530 539 54 (last .17)

Pearl Izumi EM Road N1 Miles: 16.91
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: 12 miles easy.  I met up with Ken, Albert, and Bret at the Riverdale Parkway.  We ran some single track trails just off the parkway that somehow we've never hit up before and they were crazy...tons of quick, steep ups and downs and just winding all over through a very forested area.  We had no idea where the trail was going to come out and I joked that it'd come out in Narnia.  It also appeared to be covered in a half inch of snow, but it was actually cotton and it didn't bode well for my allergies! Then we hit the parkway on the way back and finally looped Riverdale and ran at the Riverdale Park a bit. 

I am still trying to get rid of this cold.  Saturday didn't help.  I felt worse yesterday than I did Thursday-Saturday of last week.  I don't know if it was due to less sleep Friday night or the physical exertion of the race.  But yesterday was pretty rough.  Today though I feel ok again, about how I felt on Friday.  So who knows maybe two more days of this cold (fingers crossed).

PM: 4.5 miles way easy pushing the girls in the double stroller.  My little one Hannah loves it.  She doesn't make a sound and barely moves, and then she almost always falls asleep.  Only coughed twice on the run...progress!

Adidas Supernova Sequence Miles: 4.50Pearl Izumi EM Road M3 Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

10.53 miles easy with Jace out in Kaysville and Farmington.  It was a nice change of scenary and Jace was kind enough to keep the pace slower for me.  My legs were quite tired from yesterday's double.  My nose is running like a faucet with my allergies combined with this lingering cold that I just can't shake! It's getting annoying; colds shouldn't last this long!

Pearl Izumi EM Road M3 Miles: 10.53
Weight: 153.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance


I met up with Albert, Bret, Ken, Bryant, and Omar at the 21st Street Pond.  We warmed up 3.25 miles and then started into the workout, everyone but Bryant; he just went easy again today.

We started with 2 miles at marathon pace.  I ran 5:27 5:29.  After that we did 3 by 1,000 meters with 1:30 rest.  Ken and I both ran 3:02 3:02 3:00.  Then we took 4 minutes and did 3200 meters at threshold pace.  I ran 10:02.  Finally we did 2 200 meter sprints uphill.  Ken and I ran the first one is 31.0.  Right before the second one we stepped aside for a biker who said "Thanks, I'm headed up the hill".  Ken replied, "So are we.  We'll catch up to you".  To which the biker replied, "Yeah, good luck with that!"  Ken and I looked at each other and I raised my eyebrows as if to say, "Let's go get her!"  So, we sprinted after her and caught her after about 100 meters, passed her, and finished the 200 meters in 28.8!  Which was a great uphill split!

Then we cooled down a few more miles.  I'm pretty happy with the workout.  I am feeling a bit better and I think the cold is almost gone.  It's still lingering a bit, but it's almost gone.

PM: 4.6 miles easy pushing the kids in the double jogger again.

Saucony Fastwich 6 Miles: 11.94Adidas Supernova Sequence Miles: 4.60
Weight: 155.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

10.23 miles easy.  I met up with Albert and Ken at the Dee and we ran straight uphill for the first two miles up to the top of Ogden and then ventured over into South Ogden/Upper Uintah and then looped back down lower.  My legs are very tired, but my cold is almost, just almost gone.

Asics GT-2000 (Yellow) Miles: 10.23
Weight: 153.80
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Ken and I met at the 21st Street Pond to do a long-ish run.  The plan was to run it as a progression run, cutting down the pace each mile.  We started quite slow and just naturally got faster each mile.  We stopped the progression at 13 miles and then cooled down the remaining 2.25 miles.  Good morning for a run, nice and cool.

Splits: 734 657 640 632 621 610 608 559 549 538 530 523 520

Asics GT-2000 (Yellow) Miles: 15.25
Weight: 155.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

13 miles easy with Jon and Ben in North Ogden and Pleasant View.  Just a great run with lots of good conversation and a nice, easy pace.

Pearl Izumi EM Road M3 Miles: 13.00
Weight: 155.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance


This morning was my last workout before Saturday's race (I will maybe do 1-2 miles at threshold Wednesday, but it won't be a workout really).  I tried to keep this workout slower than what I would normally shoot for.  I wanted the effort to be in the 5:05-5:10 range and I think I accomplished that.  I did 5xmile with 2:00 jog at 7:00-7:30 pace for rest.  Splits were 5:18 (uphill/headwind) 5:08(flat/crosswind) 4:57(downhill/crosswind) 4:55 (downhill/tailwind) 4:51 (downhill/tailwind for half flat/crosswind for half).  The difference in splits was due more to terrain and wind than it was to effort.  While the average this morning was 5:02 I think the effort was in that 5:05-5:10 range had they all been flat with no wind.  So, I'll call it mission accomplished.

Pearl Izumi EM Road N1 Miles: 12.85
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

7.47 miles easy on the north base perimeter loop.  The pace was extremely easy and then I picked up the last 0.1 miles. I ran it in 20 seconds or 3:23 pace.

Pearl Izumi EM Road M3 Miles: 7.47
Weight: 154.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance


I met up with Bret, Bryant, and Ken at the Riverdale Parkway for an easy run with a super light workout thrown in.  Ken and I did the workout and we did one mile at 5:05 and then two half miles at 2:31 and 2:30.  All three pickups were slight uphill.  The pace didn't feel as easy as I would like or as it's felt in the past, but maybe it was the uphill.  Tons of bugs on the parkway these days, may need some running goggles.

Asics GT-2000 (Yellow) Miles: 8.00
Weight: 155.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

5 miles easy with Brad along the shore of Lake Superior. Super wet, windy,and a tad chilly. But the wind is blowing in the right direction as long as it doesn't shift. I'm excited for Saturday.

Pearl Izumi EM Road N1 Miles: 5.00
Weight: 153.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

4.26 miles easy and with some strides. Ran along the paved path along Lake Superior again with Brad, Bryant, and Jason. We're hoping for no rain and tailwind tomorrow!

Pearl Izumi EM Road N1 Miles: 4.26
Weight: 0.00
Race: USA Half Champs (13.109 Miles) 01:10:07, Place overall: 116
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance


Well this just simply didn't go as well as I had hoped.  I knew going in that my fitness had declined some, but this was just frustrating.  I really wanted to run well here and have a good showing, but it wasn't meant to be.  I gave it my all though, so I can hold my head up high.

I wanted to get out at 5:05 for the first mile and try to ease into 5:00 pace.  So, for my warmup I did 2.75 miles with 0.5 miles at 5:45 pace to get the heart rate up and I also did some strides.  I made three visits to the porta potties and was ready to roll.  I felt like it was going to be a good day.  The tailwind we were hoping for (forcasted at 16 mph two hours before the race) simply didn't show up and it was rather calm.

The gun went off and the leaders just flew off the line!  At the half mile point I was 20 seconds back from the lead and I thought "Oh man if I want to win this thing I have to move now!" but by the mile they were 45 seconds up! (I'm joking obviously about the winning thing).  It was very impressive to see them pull away at 4:20 pace for the first mile.  By mile two I could no longer see them.  Anyway, I went out in 5:05 on the dot just as planned...perfect.  The pace felt easier than I anticpated too, so I was quite pleased.  Mile two I passed about 10 people and ran a 5:02.  Mile three I passed a few morel, but not too many and ran another 5:02. I came through the 5k in 15:40...awesome.

Right around this time I felt the first pangs of GI distress.  I told myself it would be fine and I would be ok and try some mind over matter thinking to get it to go away.  Around 3.5 miles in Brad caught up to me and we both passed Jason around this point.  Brad was looking good, we ran together for the next mile or so and then he started to pull away.  He ended up with a negative split and ran 1:06:4x, not bad for his first real race of the year and four months off in the winter.

My stomach was still about the same and I was still trying to will it away.  My pace started to slow and I kept fighting to get the pace back on.  I was yo-yo-ing which is a bad sign that your pace is going to slow soon, but it also means you're fighting mentally to stay on it.  Mile 4 was 5:09, so not as good as I wanted but still decent.  Mile 5 had some uphill and I split a 5:12.  Jason passed me again in mile 5.  I once again tried to pick back up the pace and just follow him and some other guys.  I did and I got the pace back a tad...Mile 6 5:08 and 10k split was 31:51.  Now my stomach was really bugging and I knew I wasn't going to be able to will it away.  I slowed a bit here and ran a 5:18 mile 7.  I was able to pick it up a tad in the next stretch but not too much.  I caught up to Jason one last time and almost right after I passed him the port a potty came up and I decided to stop then even though my pace was picking up, because the next one would be a mile minimum away. 

So, I hopped in and made it reasonable quick and got back to the grind.  I was passed by 25 people from 10k to mile 10 and 23 of them were while I was in the port a potty!  It was a packed group of runners.  When I came out I was in complete no-man's land.  The next guys in front of me were 20 seconds ahead.  I hit mile 8 in 5:50 (37 seconds of which was downtime so about 5:13 pace).

After my stop I really struggled.  There weren't as many people to work with and I was toward the back of the race now, and my closest targets to catch were 20 seconds up.  I tried to get back into the 5-teens, but I just couldn't.  My pace kept slowing, I'd look at my watch, think unacceptable, attempt to speed up, and then look down to see I had barely sped up.  It was really frustrating.  I felt like I was moving well, but my watch said otherwise.  I'd get passed and try to go with them and even passed some of the guys back, but my mental toughness couldn't hold out much longer over my physical fatigue. 

I fought tooth and nail for every second though, not wanting to get completely embarrassed (running 116th and a 1:10 was already embarrassing enough I surely didn't want a 1:11 or 1:12)!  It was a bigtime grind and struggle.  But honestly I am way proud of my mental toughness during those last miles, because it very easily could've been so much worse.  Several times I almost gave in to slower, more comfortable paces, but refused to let that happen and gave it my all (even though it was only 5:30 pace).

Anyway final miles were somewhat lonely and miles 9-13 were 5:24 5:30 5:30 5:28 5:26 and 5:07 for last tenth.

I honestly felt embarrassed coming down the finish line, there were only a handful of stragglers behind me.  I tried hard to pick up that last tenth and salvage a 1:09:xx, but I couldn't get my legs to move faster than 5:07 pace.

Luckily, the race and the directors are such great hosts that the bad race is easier to put behind you.  They put on a world-class race there and they were extremely hospitable.  Awesome organization all around.  We couldn't have asked for a better organized event.

So, I have some work to do.  Yes, I had a pit stop and yes it was hard to get going again after it, but even without it I wouldn't have managed better than 1:08:xx.  I have to face the fact that I've stopped doing some of the little things that I was doing earlier in the year and I've gone away from the training that was making me successful and I'm paying a price for it now.  I need to re-focus my training on improving my weakness (aerobic fitness or marathon pace) and I need to get my weight back down to where it was in March.

I know I can run so much better than this, but I have to get back to what I was doing earlier in the year and I will.  I expect too much out of myself to be satisfied with my performance yesterday (and in the last few races).

Pearl Izumi EM Road N1 Miles: 17.73
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: 12.11 miles easy on the base perimeter road.

PM: 4.5 miles easy in South Weber.  It was extremely windy out there.

Adidas Supernova Sequence Miles: 4.50Pearl Izumi EM Road M3 Miles: 12.11
Weight: 154.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

8.12 miles easy with Bret and Jon on the Ogden Parkway.

Asics GT-2000 (Yellow) Miles: 8.12
Weight: 151.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance


I met up with Bret, Ken, Bryant, Jon, and Albert (couldn't talk Ben into it) at 5:00 am at the North Ogden Divide.  It was still a tiny bit dark for the first few miles but luckily the first 0.5-0.75 miles aren't rocky so we avoided any sprained ankles.  This morning was perfect for the ascent.  Once on the ridge you could see the 4/5 full moon to the west and the sun just about to rise over Powder Mountain to the East.  It was also the calmest wind that I've experienced up on top.

We saw a big, big moose just hauling across the ridge about 200 meters in front of us.  Fortunately, it wasn't running in our direction.  It was a cool sight to see.  Then on top we scared two mountain goats that were chilling at the very peak.  They quickly ran down the west side once we approached the peak.  No other hikers on the trail the whole time until the last half mile; we had the trail all to ourselves.

Overall, it was a great run.  It's always one of my favorites every year.  We ran it in 2:14, whereas last year we were 2:12, so just a tad slower.  But, 8:30 pace for a mountian run ain't bad.

Here's a link to some video that Albert took during the run: http://www.youtube.com/watch?v=wDsJA_Tm0KQ

Pearl Izumi EM Road M3 Miles: 15.78
Weight: 152.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: 8.15 miles easy on the North Base Loop.  My legs were kind of sore from yesterday's climb and more likely descent, so I kept it to a very very slow pace.

PM: 3.11 miles easy with half on grass at the park.

Barefoot Miles: 1.60Adidas Supernova Sequence Miles: 1.51Asics GT-2000 (Yellow) Miles: 8.15
Weight: 152.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

10.21 miles easy in Kaysville and Layton with Ken Jace and Jason.

Barefoot Miles: 1.41Asics GT-2000 (Yellow) Miles: 8.80
Weight: 153.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

15.02 miles easy with Bryant and Albert up in Morgan Valley.

Pearl Izumi EM Road M3 Miles: 15.02
Weight: 154.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
Pearl Izumi EM Road M3 Miles: 104.84Asics GT-2000 (Yellow) Miles: 71.65Adidas Supernova Sequence Miles: 22.11Pearl Izumi EM Road N1 Miles: 62.83Saucony Fastwich 6 Miles: 11.94Barefoot Miles: 3.01
Weight: 153.93
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