| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 54.80 | 17.75 | 0.00 | 6.00 | 78.55 |
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| Brooks Adrenaline GTS Miles: 22.85 | Brooks Adrenaline 15 (Orange) Miles: 12.20 | Brooks Ravenna 5 Miles: 36.30 | Asics DS Racer 10 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 7.75 | 0.00 | 0.00 | 12.25 |
| 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.
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| Brooks Adrenaline GTS Miles: 12.25 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.20 | 0.00 | 0.00 | 0.00 | 12.20 |
| 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.
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| Brooks Adrenaline 15 (Orange) Miles: 12.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.35 | 0.00 | 0.00 | 0.00 | 10.35 |
| 10.35 miles easy on a semi-hilly route, avg pace 7:11/mile.
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| Brooks Ravenna 5 Miles: 10.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.35 | 0.00 | 0.00 | 6.00 | 12.35 |
| 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
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| Brooks Ravenna 5 Miles: 5.15 | Asics DS Racer 10 Miles: 6.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| 10.6 miles easy on the canal path, up Badger Mtn, over to Little Badger Mtn, and back to Amy's Mom's house, avg pace 7:40/mile.
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| Brooks Adrenaline GTS Miles: 10.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.80 | 10.00 | 0.00 | 0.00 | 20.80 |
| 20.8 miles from my Mother-in-law's house to the Badger Mtn parking lot, two ascents up Badger, and then back, avg pace 6:05/mile with 2,300 feet of elevation gain.
I'm feeling fit again for the first time since late September or early October. I felt quite strong on the run and was holding pretty quick paces up the steep climbs.
The weather was pretty dang frigid with some cold windchill.
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| Brooks Ravenna 5 Miles: 20.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 54.80 | 17.75 | 0.00 | 6.00 | 78.55 |
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| Brooks Adrenaline GTS Miles: 22.85 | Brooks Adrenaline 15 (Orange) Miles: 12.20 | Brooks Ravenna 5 Miles: 36.30 | Asics DS Racer 10 Miles: 6.00 |
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