Everything Counts

November 2014

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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
26.100.000.000.0026.10
Brooks Transcend Miles: 10.10Brooks Ravenna 5 Miles: 7.00Brooks Pure Cadence 3 Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.100.000.000.002.10

Operation fat, has-been conversion back to elite runner is now commencing.

The long road back begins today! I planned only a mile or two to ease back in. Usually 1-2 miles wouldn't be worth driving to meet others, but I wanted my first run back to be with the crew at the pond.

So Dave and I met Ken, Ben, and Jon midway through their run and did two laps with them. 2.1 miles at 7:26 pace. Lungs burned, muscles burned, but it felt awesome. Knee felt wobbly and weak but pain-free.

After the run, Dave and I did 30 minutes of cross training at base gym and some core.

The path back is going to be slow and gradual and will require a lot of patience. That's going to be hard for me. So, if anyone sees me doing something stupid that doesn't jive with patient and methodical, please call me out on it. Last thing I want is another injury setback.

I'm excited to be back running, eight months is way too long! I feel like the best version of myself when I'm out running daily.

 

 

Brooks Transcend Miles: 2.10
Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 miles easy on base with Dave, avg pace of 7:45. After we did 40 min on the Arc Trainer and some core.

Brooks Ravenna 5 Miles: 2.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 miles easy on base before work, avg pace 7:33. The weather has been awesome for November so far!

Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles easy from my parents' house with Dave and my brother, Denver. We ran to the Purple Palace and back. The last mile uphill proved just how out of shape I am! Avg Pace 7:13

Brooks Transcend Miles: 3.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles easy with Dave on base at 7:24 pace. We followed that up with 20 min each on the stair stepper and on the arc trainer. Lastly, we did some abs and light leg lifting, great morning. I can feel my right leg/knee gradually getting stronger. My heart rate is slowly coming down too with each run, but it's still a good 30 beats per minute higher than when I'm fit.

Brooks Ravenna 5 Miles: 3.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles easy with Dave and Denver from Denver's place to the end of Old Post and back. Avg pace of 7:26. Feeling more and more like a runner again every day that goes by.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles easy around my Sister-in-law's neighborhood. Avg pace 7:13. My cardio and breathing is coming along very well, but my legs still aren't accustomed to the pounding. Tomorrow is a planned off day and then I'll shoot for three miles Friday and four on Saturday.

Brooks Transcend Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Planned day off, but some pain on interior of my knee showed up, so would've been a day off even if it weren't planned.

 

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Unplanned day off, interior knee pain.

 

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Unplanned day off, interior knee pain.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles with Dave at 7:51 pace. Plan was 4 but my knee hurt quite a bit on that interior there so turned around early.

I talked with my friend who's a PT and he said it's a plica band on the inside of the knee that's bothering me. Oh joy, more knee trouble. I guess my measly couple miles a day has been too much for my weak knee. So, I'll cross train the rest of the week and go from there.

35 minutes on Arc Trainer after the run.

 

 

Brooks Pure Cadence 3 Miles: 3.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

30 minutes on the Arc Trainer hard, got heart rate to max at 193. Then did another 20 minutes hard on the stair master. Finished up with abs, leg extensions, leg curls, calf extensions, and leg press.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

20 minutes easy on stair master and 35 minutes easy on Arc Trainer. Followed up with abs, and hip exercises (clam shells, side leg lifts, and prone leg lifts).

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

30 minutes hard on stair master with max heart rate of 187. Then another 30 minutes hard on Arx Trainer with max heart rate of 183. Followed up with abs, leg extensions, leg curls, calf extensions, leg press, clam shells, side leg lifts, and prone leg lifts.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

30 minutes easy on Arc Trainer. Followed up with abs, clam shells, side leg lifts, and prone leg lifts.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No cardio, just some hip exercises.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Plan was to hit stair master hard, moderate on Arc Trainer, and then attempt a mile easy on treadmill after it was good and warmed up, coming off a week of no running.

35 minutes on stair master hard, 30 minutes on Arc Trainer moderately, and then tried the mile. The interior knee was much improved but still not ready for running. I easily could've done the mile but don't want to lose the healing that's occurred over last week. I'll try again later this week. I'm frustrated beyond belief, but at least I'm getting some progress. Finished up with abs, leg extensions, leg curls, calf extensions, leg press, clam shells, side leg lifts, prone leg lifts, 4-way leg extensions, hip adductor, and hip abductor.

 

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

65 minutes on the Arc trainer at a moderate pace and resistance. Followed up with abs and hip exercises.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 miles easy on treadmill at 7:45 pace. The pain on the interior of my knee was much lower, but not gone. After I did another 25 minutes on the Arc Trainer and 15 minutes on the Stairmaster. Followed that up with abs, hip exercises, and leg lifting.

Brooks Ravenna 5 Miles: 2.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
26.100.000.000.0026.10
Brooks Transcend Miles: 10.10Brooks Ravenna 5 Miles: 7.00Brooks Pure Cadence 3 Miles: 3.00
Weight: 0.00
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