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Week starting Dec 30, 2012

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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

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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
58.4610.475.000.7574.68
Mizuno Wave Alchemy Miles: 46.40Saucony Progrid Guide 5 Miles: 10.73Saucony Fastwich (Red) Miles: 10.25Adidas Supernova Sequence Miles: 7.30
Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy with Jon, Bret, and Bryant.  It was still pretty slick in a lot of spots so the pace was pretty easy.  We met at 21st Street Pond and ran around West Ogden.

Mizuno Wave Alchemy Miles: 10.00
Weight: 153.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.738.000.000.0010.73

AEROBIC BUILDER

We got an awesome group out this morning for an aerobic builder.  I met up with Ken, Jace, Jon, Bryant, Hales, and Ben at the 21st street exit.  We warmed up two miles and then did an 8-mile aerobic builder.  During the first mile Ken told the story of when he and I met Mike Tyson in Las Vegas at Fat Burger and how he and Tyson had a bonding moment, thanks to my Coca-Cola Classic!  After 5 miles there wasn't a ton of conversation, just a few comments here and there.

The pace was quite brisk, we averaged 5:36 for 8 miles.  It was fun to run with everyone and it was a great start to 2013!  Happy New Year's y'all!

My mileage for 2012 ended up being 2611 miles.  In 2011 it was 2067 miles.  So I increased my mileage by just over 25%.  My goal for 2013 is going to be 3200 miles.

Saucony Progrid Guide 5 Miles: 10.73
Weight: 152.80
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.300.000.000.0013.30

AM: 8.3 miles easy on base perimeter road.  The middle miles into the canyon wind were crazy cold!  My eyes kept trying to freeze shut.  Coming back the opposite direction though wasn't too bad.

PM: 5 miles easy.

Mizuno Wave Alchemy Miles: 13.30
Weight: 150.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.032.473.000.7510.25

10K FARTLEK

I did the same workout as two weeks ago: 10k fartlek on the treadmill.  I wasn't going to attempt a fast workout outside in 6 degrees with wind!  Two weeks ago I ran 32:45 and it felt easy, today I ran 32:23 and it felt pretty tough.  Here's the splits:

1.25 miles 6:08 (4:55 pace)

1 mile 5:51

1 mile 4:50

0.75 miles 4:21 (5:48 pace)

0.75 miles 3:35 (4:47 pace)

0.5 miles 2:52 (5:46 pace)

0.5 miles 2:24 (4:48 pace)

0.22 miles 1:14 (5:36 pace)

0.25 miles 1:07 (4:28 pace)

Total 6.22 miles 32:23 (5:13 pace)

Saucony Fastwich (Red) Miles: 10.25
Weight: 151.60
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.000.000.007.30

7.3 miles easy.  I ran on the South side of base to avoid the canyon wind as much as possible.  I felt pretty tired, I think I need more sleep.

Adidas Supernova Sequence Miles: 7.30
Weight: 151.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.100.002.000.0023.10

150 minute run or 23.1 miles up in Ogden Valley with Ken, Bryant, and Jon.  Bryant wanted to get out of the smog, so we traded off a few degrees in temp for cleaner air.  It was 0 degrees when we started the run.  Toward the end I did a two-mile pickup 5:19 and 5:09.  Glad to get this one in even if it wasn't the most pleasant of runs.

Mizuno Wave Alchemy Miles: 23.10
Weight: 153.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
58.4610.475.000.7574.68
Mizuno Wave Alchemy Miles: 46.40Saucony Progrid Guide 5 Miles: 10.73Saucony Fastwich (Red) Miles: 10.25Adidas Supernova Sequence Miles: 7.30
Weight: 152.00
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