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December 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
279.4441.468.0019.50348.40
Brooks Adrenaline 15 (Orange) Miles: 30.85Brooks Pure Cadence 4 Blue Miles: 69.30Brooks Ravenna 6 Miles: 4.30Brooks Adrenaline GTS Miles: 73.85Brooks Ravenna 5 Miles: 91.70Brooks Transcend 2 Miles: 8.55Brooks Adrenaline ASR 11 Miles: 41.15Brooks Racer ST5 Miles: 4.00Asics DS Racer 10 Miles: 6.00
Weight: 154.16
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.050.000.000.0013.05

13.05 miles easy on the South Ogden/Uintah/Washington Terrace loop with Ben, Denver, Matt and even Manny for a couple miles, avg pace 7:20/mile.

Brooks Adrenaline 15 (Orange) Miles: 13.05
Weight: 156.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.900.000.006.0014.90

3/4 MILE REPS

I met Ben, Ken, Moss, Denver, and Matt at Smiths at 5:15. Denver and Matt went easy so they were only with us for a bit. The rest of us warmed up 4 miles and started the workout. It was 17 degrees out, which makes for a tough first few intervals, but once I got warmed up I was able to hit some quicker paces. I took 2:30 jogging rest.

Splits: 3:42.6, 3:39, 3:37, 3:38, 3:39.9, 3:40.6, 3:36.7, 3:33.4 for an average of 3:38.4 or 4:51/mile pace

Brooks Pure Cadence 4 Blue Miles: 14.90
Weight: 155.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.300.000.000.0014.30

AM: 10 miles easy in South Weber down to Weber River Path and back, avg pace 6:53/mile. I got out way later than normal, as we had two sick kids last night. One with a very high fever and the other with frequent trips to the bathroom with an upset tummy. Amy got less sleep than I did, but we both got very little. Nora's fever finally broke this morning, which is a relief.

PM: 4.3 miles easy in South Weber, avg pace 7:15/mile.

Brooks Ravenna 6 Miles: 4.30Brooks Adrenaline GTS Miles: 10.00
Weight: 152.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy with Bryant and Ken on a hilly route in East Layton, avg pace 7:35/mile.

Brooks Ravenna 5 Miles: 10.00
Weight: 153.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.0010.000.000.0020.00

LONG RUN WITH 10 QUICK-PACED MILES AT GOAL MP+15

I met Ken, Bryant, Ben, and Taylor at the Country Park in West Haven at 6:30. We ran a short 4-mile loop back to the cars to drop off headlamps. Then we headed up Hinckley Dr. to the Rail Trail. We started a ten-mile pickup. Bryant and I targeted 5:30 avg. I didn't feel all that great. I was uncomfortable most of the run. I wasn't out of breath and my legs felt fine, I just felt blah...maybe it was staying up until 2:00 am playing the board game Puerto Rico with Denver, Dave, and Ken.

Anyway, despite not feeling the greatest Bryant and I hit the splits we wanted:

5:33 5:30 5:22 5:25 5:29 5:29 5:37 5:29 5:26 5:21 for a 5:28-ish avg. Miles 2.5-6 were aided slighty; the rest of the miles were quite flat.

Brooks Adrenaline GTS Miles: 20.00
Weight: 153.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.300.000.000.0014.30

14.3 miles easy on the Viking's Valor with Denver, Ben, Moss, Matt, and Jason avg pace 7:12/mile. I did five sets of hill sprints at the end.

Brooks Ravenna 5 Miles: 14.30
Weight: 154.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.400.000.000.0013.40

13.4 easy on a reverse Terrace, Uintah, South Ogden loop, avg pace 7:18/mile.

Brooks Adrenaline GTS Miles: 13.40
Weight: 154.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.102.250.003.7513.10

3 BY 3,200-METER FARTLEK

I met Ben at Smiths at 5:00 and we warmed up three miles to the Ogden High track. We met Denver and Matt there. Workout was three sets of two-mile fartleks. There was some snow in lanes 1-3 on one 30-meter long stretch, but other than that it was clear. Going around the snow didn't cost us more than maybe 3-4 seconds per two-mile rep.

Set 1: 76.4, 88.4, 74.5, 91.8, 74.1, 74.1, 89, 73.3 for a total of 10:41

Set 2: 70.8, 85, 72.4, 86.1, 72.4, 73, 87.4, 71.2 for a total of 10:18

Set 3: 70.6, 83.4, 69.9, 82.3, 71.1, 72, 81.4, 70.2 for a total of 10:00

Brooks Pure Cadence 4 Blue Miles: 13.10
Weight: 154.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.600.000.000.0013.60

AM: 8.55 miles easy from my house, avg pace 7:00/mile.

PM: 5.05 miles in Perry Canyon on the trail that leads to Grizzly Peak. I gained 1,500 feet in 2.5 miles then went back down, avg pace 9:05/mile.

Brooks Transcend 2 Miles: 8.55Brooks Adrenaline ASR 11 Miles: 5.05
Weight: 153.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.650.000.000.005.65

5.65 miles from 27th Street Trailhead, up Taylor's Canyon, over into Hidden Valley, and looping back on the shoreline trail, avg pace 12:47/mile. We hit fresh snow and gained 2,150 feet in 2.5 miles. Luckily Bret brought a pair of microspikes for each of us. That was the first time I've worn spikes and they are nice to have on those really steep sections (going up, but also coming down). I can see how they'd be very useful once the trails are packed down and somewhat icy.

Weight: 154.60
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.750.000.000.0016.75

16.75 miles out on Antelope Island with Bret (Ferrier), Brett (Hales), Denver, Tyler Call, and Matt Wolpert, avg pace 7:18/mile. It was my first time running out there and it was enjoyable. It's cool to see the lake right there along the trail.

Brooks Adrenaline ASR 11 Miles: 16.75
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.350.000.000.0014.35

AM: 10.35 mile shuffle through mid-shin high, fresh powder up on the trails with Ken and Jon, avg pace 9:31/mile. Denver, Matt, and Ben met us too but mostly stayed on the roads.

PM: 4 miles on the treadmill at home, avg pace 6:15/mile.

Brooks Racer ST5 Miles: 4.00Brooks Adrenaline ASR 11 Miles: 10.35
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

11.1 miles easy on the Riverdale Parkway with Matt, avg pace 7:52/mile. It was mostly plowed, but was icy in several spots.

Brooks Ravenna 5 Miles: 11.10
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.042.460.003.7511.25

10k FARTLEK - FAILED

I took my workout indoors this morning, since the roads were still quite icy. Usually in the winter when I have to do a treadmill workout, I like to do the 10k fartlek, since it keeps your mind occupied and helps avoid boredom. I last did this workout two years ago. Then I ran it in 31:30 at a 1% incline. Today I tried to match paces but at 1.5% incline, which theoretically is 4 seconds/mile faster effort. Well the pace was too ambitious and I ended up taking two rests instead of running the whole thing continuous.

Splits: 1.25 mile at 4:48/mile

1 mile at 5:42 pace

1 mile at 4:47 pace

3-min rest

3/4 mile at 5:40 pace

3/4 mile at 4:40 pace

3 min rest

1/2 mile at 5:32 pace

1/2 mile at 4:36 pace

0.21 at 5:24 pace

1/4 mile at 4:31 pace

For 31:36 total, but total means nothing since I took two rest breaks. It is what it is...on to the next one.

Brooks Pure Cadence 4 Blue Miles: 11.25
Weight: 154.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

A tale of two 5.6-mile runs

AM: 5.6 miles up to Malan's Peak and down into Malan's Basin in knee-deep at first and then mid-thigh deep snow, avg pace 15:25/mile.

PM: 5.6 miles at home, avg pace 6:39/mile

PM2: Going to go see The Force Awakens...

Brooks Adrenaline 15 (Orange) Miles: 5.60
Weight: 153.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

10.2 miles easy in Ogden with Ken, Matt, and Denver, avg pace 7:13/mile.

Brooks Adrenaline GTS Miles: 10.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.059.000.000.0019.05

PROGRESSION RUN

Brett Hales met me at my house and we ran down South Weber Drive to the toll road, up into the Terrace, down into Riverdale, and back home on South Weber Drive, avg pace 5:57/mile.

Splits: 644 623 609 618 632 549 539 535 549 540 541 538 537 525 512 then cool down 604 608 609 621

Brooks Pure Cadence 4 Blue Miles: 19.05
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.450.000.000.0011.45

11.45 miles easy in South Ogden with Denver, Ken, Ben, and Matt, avg pace 7:28/mile. Roads were a tad icy but not too bad.

Well I got a rejection notice today from Brooks that I didn't get re-selected for the 2016 team. So I'm on the lookout now for a new sponsor or support for shoes. If anyone has any good leads please let me know.

Brooks Ravenna 5 Miles: 11.45
Weight: 155.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.000.0014.25

AM 1: I met Ken, Ben, Denver, and Matt at the Dee and ran eight miles easy in the slushy, wet snow, avg pace 7:24/mile. It snowed the whole time.

AM 2: I met Dave and Bret at Dave's at 7:00 and we ran up to the trails, put on the microspikes, and headed up to the Hidden Valley trail. The snow for the first 800 feet or so of elevation was somewhat runnable, but then it got to power-hikeable, and once we got 2,000 feet higher it was waist-deep and 60:00/mile was a chore! We took turns cutting the trail though. It was a blizzard the whole time, and was absolutely beautiful.

Brooks Adrenaline GTS Miles: 8.00
Weight: 155.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.008.000.0011.00

PROGRESSIVE MILE REPS

I ran 8xmile on the treadmill at 1.5% incline with 60 seconds rest. Splits: 5:10, 5:07, 5:05, 5:01, 5:00, 4:57, 4:54, 4:49

Brooks Pure Cadence 4 Blue Miles: 11.00
Weight: 153.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles on the Bonneville Shoreline Trail and up into Adam's Canyon with Bret, avg pace 10:29/mile. Adam's Canyon was unbelievably awesome with the snow, pines, stream, cliffs, etc.

Brooks Adrenaline ASR 11 Miles: 9.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy at midnight with Ben, Moss, Denver, and Matt, avg pace 7:16/mile. We hit the Parkway, Downtown past Temple and the Junction, took a loop on the Enchanted Round-a-bout, and finished with the hidden street. Merry Christmas everyone!

Brooks Ravenna 5 Miles: 10.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.3510.000.000.0019.35

19.35 miles from the pond with Hales up to Mountain Road, through North Ogden, and back to pond through the industrial park, avg pace 5:59/mile.

Brooks Ravenna 5 Miles: 19.35
Weight: 153.80
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.507.750.000.0012.25

I ran from my Mother-in-law's home out to the Keane Road Trail and ran that out and back to West Richland, avg pace 5:50/mile. There was a light layer of fresh snow and I didn't really plan to run fast, but I got moving pretty good and just went with it and ended up with 7.75 miles or so of progression 5:40/mile for 0.75 and then 5:26, 5:31, 5:34, 5:18, 5:17, 5:15, 5:09.

Brooks Adrenaline GTS Miles: 12.25
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

Trail run up Badger Mountain and up on the top for a bit, avg pace 6:52/mile. Badger Mtn is the highest point in the area up here at 1,600 feet or so, while the cities are at 600 feet.

Brooks Adrenaline 15 (Orange) Miles: 12.20
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.350.000.000.0010.35

10.35 miles easy on a semi-hilly route, avg pace 7:11/mile.

Brooks Ravenna 5 Miles: 10.35
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.350.000.006.0012.35

INTERVAL SESSION

I did an old school interval session today. It's been a very long time since I've done some hard intervals and hit some of these faster paces. But, being at sea level and wearing true flats for the first time in two years I decided to go fast today. I aimed for four sets of 800-400-200-1,000 meters with 2:00-1:30-1:00-3:00 inactive rest after each interval. The goal on pace is goal, sea-level race pace at 5k/3k/mile/10k. I was shooting for 2:18/1:05/30/3:00.

               800M         400M        200M        1,000M

Set 1       2:19.2        1:05.5        30.1           2:55.7

Set 2       2:16.8        1:05.8        29.6           2:53.3

Set 3       2:15.7        1:04.5        30.0           2:53.7

Set 4       2:14.7        1:05.2        28.5           2:48.3

Avg         2:16.6        1:05.3        29.6           2:52.8

Pace       4:34/mile   4:22/mile  3:58/mile   4:38/mile 

Brooks Ravenna 5 Miles: 5.15Asics DS Racer 10 Miles: 6.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
279.4441.468.0019.50348.40
Brooks Adrenaline 15 (Orange) Miles: 30.85Brooks Pure Cadence 4 Blue Miles: 69.30Brooks Ravenna 6 Miles: 4.30Brooks Adrenaline GTS Miles: 73.85Brooks Ravenna 5 Miles: 91.70Brooks Transcend 2 Miles: 8.55Brooks Adrenaline ASR 11 Miles: 41.15Brooks Racer ST5 Miles: 4.00Asics DS Racer 10 Miles: 6.00
Weight: 154.16
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