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South Weber Days 10k

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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

Click to donate
to Ukraine's Armed Forces
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
Race: South Weber Days 10k (6.214 Miles) 00:31:07, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.060.006.210.0018.27

AM: SOUTH WEBER DAYS 10K (RICHARD BOUCHARD MEMORIAL)

 I'm very happy with my race this morning. I didn't plan on running this fast, but I felt really good and went with it.  This is a low key race in my neighborhood, but it's very well organized for a small city of 6,000 residents.

The course is not an easy one.  The first 5k has about 250 feet of climb and drop and the second 5k is mostly flat with one quick, very steep drop (about 0.05 long but very steep).  I took the first mile out somewhat hard and was by myself within a tenth of a mile.  So it was just me and the sheriff car.  I tried to run behind the car to block the wind...haha.  But it didn't work as well as I was hoping it would.  First mile was 5:07 (mostly flat except last tenth is up).  Mile two has a lot of uphill and is probably the most difficult mile. I ran it in 5:09, which was almost 20 seconds faster than I ran that mile last year.

Mile three drops a ton and then turns around and comes right back up the same road.  So the first half of the mile I was rolling 4:30 pace and the second half like 5:35-ish pace for a mile three split of 5:06.  My first 5k was right around 15:52 I think.

Now the course gets substantially easier.  I was still recovering from the uphill push so mile four wasn't quite as fast as I had hoped for.  Mile four 5:00.  Now I was recovered and really getting in a groove.  Mile five, which includes the quick, steep drop was 4:52.

Now I just had 1.22 of flat terrain to the finish.  I continued to push as I weaved in and out of slower 5k runners and managed a 4:51 mile six.  Then I turned it on a bit more and averaged 4:30 pace for the last 0.22 (59 seconds for last 0.22).   Final time of 31:07.  

 Last year I was 32:13 and 32:4x the year before that.  So, this was a really good time for me and it's actually my best 10k since college (minus 10k splits of downhill half marathons).

So, I'm feeling good and the weight I've dropped is paying off.   

PM: 5.51 miles easy.  My goal this week was to hit 90 miles for the first time ever.  I came up short as of this morning and it just wasn't sitting well with me.  So, I headed back out this evening to get the 90 mpw monkey off my back!  Weekly mileage PR! 

Pearl Izumi EM Road M3 Miles: 5.51Pearl Izumi EM Road N1 Miles: 12.76
Weight: 151.20
Comments
From SpencerSimpson on Sat, Aug 10, 2013 at 11:03:53 from 63.82.19.2

great report and fantastic effort. Gotta be pleased 2 weeks out from TOUHM. Gonna be fun...

From Matt Poulsen on Sat, Aug 10, 2013 at 13:54:57 from 98.202.242.213

Wow! Excellent race, Riley! Especially given that you did it solo on an honest course. You are clearly back in the action! No question about it.

From Matt Poulsen on Sat, Aug 10, 2013 at 13:55:46 from 98.202.242.213

Oh, and nice job with the weight!

From Fritz on Sat, Aug 10, 2013 at 14:35:39 from 65.100.192.74

great race Riley and you must be happy with the big improvement over last year. How many little races around the countyr have winners running 31:xx 10ks? Can't be many. Nice job.

From Dave Taylor on Sat, Aug 10, 2013 at 14:54:13 from 174.23.77.31

Wow! Must be something in that police exhaust :)

From Jason D on Sat, Aug 10, 2013 at 23:58:25 from 68.80.27.222

Looking strong, Riley. Good for you.

From Paul on Sun, Aug 11, 2013 at 07:58:48 from 71.215.78.30

Great time, and nice job on the time improvement.

From Kendall on Sun, Aug 11, 2013 at 08:50:24 from 70.196.195.217

Killed it! Nice job Riley!

From Derek D on Sun, Aug 11, 2013 at 12:20:46 from 68.109.132.154

Awesome race Riley. That's a great time. Amazing how much faster you are than last year. Those aerobic builders seem to be the key to your success.

From Dave Olson on Sun, Aug 11, 2013 at 12:34:44 from 67.182.237.143

Sick race dude. Congrats on hitting 90. Now its holding that kinda mileage!

From Jake K on Mon, Aug 12, 2013 at 12:36:01 from 67.177.11.154

Solid run. 31 flat at altitude is a strong performance, and the progression over the last couple years is a nice indicator of the overall work you've put it. Good going.

From Steve on Fri, Aug 16, 2013 at 09:53:05 from 66.87.77.134

That is a serious nice 10k time.

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