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15% off for Fast Running Blog members at St. George Running Center!

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
73.203.759.402.9089.25
Altra Provision 2 Miles: 12.45Asics GT 2000 3 Miles: 11.00Adidas Supernova Sequence 8 Miles: 10.15Brooks Pure Cadence 4 Miles: 33.95Mizuno Wave Inspire 11 Miles: 3.70Hoka One One Constant Miles: 8.00Salomon Pro Wings 2 Miles: 10.00
Weight: 154.23
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.200.000.000.0017.20

AM: 11 miles easy in snow, slush, and ice in Ogden with Ben, Bret, Taylor, Jared, Bryant, Moss, and we ran into Thatcher along the way and he joined us for last half, avg pace 7:52/mile. A good 90 minutes of snow shoveling afterward!

Lunchtime: 6.2 miles on the treadmill watching the second season of "Vikings", avg pace 6:57/mile.

Altra Provision 2 Miles: 6.20Asics GT 2000 3 Miles: 11.00
Weight: 156.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.150.000.000.0010.15

10.15 miles easy with Benny Van in East Layton, avg pace 7:33/mile.

Adidas Supernova Sequence 8 Miles: 10.15
Weight: 155.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.350.006.001.6018.95

AM: SEMI-FAILED LACTATE SHUNTS 8 SETS OF (4-1-1-3 FARTLEK)

I fell for the forecasters 100% chance of snow and planned to run at home on the tready. Turns out I should've known better than to believe those fools. I totally could've done this outside and feel it would've been easier mentally.

I hopped on the tready warmed up three miles watching Vikings, paused the show to finish on the cool down and started the workout.

Four weeks ago I did 2-1-1-3 on this treadmill. The plan was same paces and incline as then, but extending that 2 minutes to 4. I used 11.2 mph and 12 mph for the paces. The plan was 3% incline.

I struggled and had to adjust the incline along the way.

For the eight sets, the incline was 3% 3% 2% 1.5% 1% 0.5% 1.5% 1%

PM: 3.7 miles on tready to shake out the legs, avg pace 7:47/mile.

Brooks Pure Cadence 4 Miles: 15.25Mizuno Wave Inspire 11 Miles: 3.70
Weight: 153.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.000.0014.25

AM: 8 miles easy in a slippery, slushy, snowy mess with Ben and Toby, avg pace 7:59/mile.

PM: 6.2 miles on tready, watching "Vikings", avg pace 7:29/mile.

Hoka One One Constant Miles: 8.00Altra Provision 2 Miles: 6.25
Weight: 152.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy in Ogden with Bret, avg pace 7:23/mile.

Salomon Pro Wings 2 Miles: 10.00
Weight: 153.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.253.753.401.3018.70

WORKOUT: 20-MINUTE TEMPO, 6 MIN REST, 18-MINUTE TEMPO, 5 MIN REST, 5X45 SECOND PICKUPS, 5X20 SECOND PICKUPS

I met Bryant, Trace, and Jason at Kent's. We warmed up 5 miles along the rail trail to Gentile and backtracking to Hill Field Rd. Trace and Jason continued an easy run, while Bryant and I started our workout. We ran 20 minutes on gradual downhill at 5:19/mile pace. 18 minutes on gradual uphill and some icy patches at 5:16/mile pace. Then I averaged 4:16/mile pace for the 45s and 3:59/mile pace for the 20s.

I felt WAY better than Wednesday! The temps were quite cold and when we picked up the pace my lips and nose went numb for a bit, but then warmed up fine. It was nice to get in some faster paces despite the cold, snow, and ice outdoors...I'm sick of fast workouts on treadmills!

Brooks Pure Cadence 4 Miles: 18.70
Weight: 155.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
73.203.759.402.9089.25
Altra Provision 2 Miles: 12.45Asics GT 2000 3 Miles: 11.00Adidas Supernova Sequence 8 Miles: 10.15Brooks Pure Cadence 4 Miles: 33.95Mizuno Wave Inspire 11 Miles: 3.70Hoka One One Constant Miles: 8.00Salomon Pro Wings 2 Miles: 10.00
Weight: 154.23
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