Everything Counts

December 10, 2018

Recent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesRileyCook's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth View
15% off for Fast Running Blog members at St. George Running Center!


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


I met Jon and Ken way too early in the morning out in West Haven at a park. It worked out quite well. We had bathrooms there and looped back there at miles 9 and 17 for water, gu, and bathrooms along the way (and to drop off headlamps at 17). The plan was 2-mile warmup, 5 @ 6:15, 5 @ 6:05, 5 @ 5:55, and 5 @ 5:45 and finally a 3-mile cool down.

2-mile warmup: 7:16, 6:22

5 miles: 6:16, 6:08, 6:02, 6:07, 6:03

5 miles: 6:04, 5:55, 6:00, 6:04, 5:56

5 miles: 5:54, 5:54, 5:48, 5:44, 5:46

5 miles: 5:31, 5:39, 5:25, 5:29, 5:30

3-mile cooldown: 6:34, 6:33, and then final mile barefoot on grass in 7:44.

Great run, and this is my first ever 100-mile week! So I can mark that off my bucket list. I'm feeling strong. My main concern is the mucous buildup that I get on these long efforts that cause me to gag (and this morning throw up after the 22 progression miles). I think I will experiment with Muccinex next long run. I probably need tiny amounts of water more often too to keep the throat more moist. I have a few weeks to try and figure it out.

Brooks Adrenaline 15 (Orange) Miles: 25.00
Weight: 152.40
From RustyTF2 on Sat, Aug 29, 2015 at 08:56:17 from

woot woot 100! Ending with a solid long run too! Way to go, man!

Add Your Comment.
  • Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
  • Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
  • If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.
Only registered users with public blogs are allowed to post comments. Log in with your username and password or create an account and set up a blog.
Debt Reduction Calculator

Featured Announcements
Web fastrunningblog.com