| 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 | | 82.95 | 3.60 | 9.60 | 1.30 | 97.45 |
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| Altra Provision 2 Miles: 22.30 | Asics GT 2000 3 Miles: 20.00 | Adidas Supernova Sequence 8 Miles: 16.20 | Brooks Pure Cadence 4 Miles: 15.00 | Hoka One One Constant Miles: 9.40 | Salomon Pro Wings 2 Miles: 14.55 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.20 | 0.00 | 0.00 | 0.00 | 20.20 |
| 14.1 miles easy with Ben and Dave in South Ogden & Washington Terrace, avg pace 7:10/mile.
6.1 miles easy on tready, avg pace 7:18/mile, and yes I watched and episode of "Vikings".
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| Altra Provision 2 Miles: 6.10 | Asics GT 2000 3 Miles: 14.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| 10.2 miles easy with Jared and Ben in Clearfield/West Point, avg pace 7:43/mile. Cold and I was tired! |
| Adidas Supernova Sequence 8 Miles: 10.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.70 | 0.00 | 5.90 | 1.30 | 20.90 |
| AM: LACTATE SHUNTS 6X(5-1-1-3) Bryant and I met at Kneaders in Ogden in roughly 12-15 degrees to do our shunts. We warmed up 3-ish miles with strides. The workout is six sets of 5-minutes at 10-mile pace, 1-minute rest, 1-minute at 5k pace, and 3 minutes between sets. We hit 5:03.8/mile avg for 5-min sections and 4:42.2/mile avg for 1-min sections. This was tenfold better than my shunts two weeks ago on tready (I'm more convinced than ever my tready is not calibrated correctly) and it was a few seconds per mile faster than the 3-1-1-3, so we not only extended the length, but also dropped a second or two per mile average pace. We're getting there.... PM: 5.9 miles easy, watching Vikings on tready, avg pace 7:29/mile. |
| Asics GT 2000 3 Miles: 5.90 | Brooks Pure Cadence 4 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.40 | 0.00 | 0.00 | 0.00 | 15.40 |
| AM: 9.4 miles easy in East Layton with Dave, Jared, Bryant, and Jason, avg pace 7:30/mile.
PM: 6 miles easy on the treadmill, avg pace 7:23/mile. Season 4 of "Vikings" is a clear step down from the previous three season so far!
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| Hoka One One Constant Miles: 9.40 | Adidas Supernova Sequence 8 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.05 | 0.00 | 0.00 | 0.00 | 10.05 |
| 10.05 miles easy on snowy, slushy, slow roads with Dave and Matt, avg pace 7:55/mile. |
| Salomon Pro Wings 2 Miles: 10.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.40 | 3.60 | 3.70 | 0.00 | 20.70 |
| 2X20-MINUTE PICKUPS
I met Jared, Dave, and Bret at Kneaders in Ogden at 7:00. There was a couple inches of snow on the roads, so my motivation to get the pickups in was quite low. We were barely running 8:00/mile pace on the warmup, so I was not thrilled with trying to get down into the 5:00s. But after six miles of slogging through the snow with the guys, I started my first 20 minutes. I hit that at 5:31/mile pace, which I thought was pretty good considering the snow. The effort was certainly strong. 5 minutes of rest and then the second pickup. I ran that one at 5:23/mile pace. The effort was definitely good on that one. I skipped the fast pickups at the end due to the slick conditions.
Overall, it was a good run and it was my highest mileage in a week since September.
PM: Ben and I tackled Malans Peak in the freshly fallen snow, it was really slow going on the second half of the climb. But the night views of the mountain snow and the city lights was worth it, avg pace 15:15/mile.
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| Altra Provision 2 Miles: 16.20 | Salomon Pro Wings 2 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 82.95 | 3.60 | 9.60 | 1.30 | 97.45 |
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| Altra Provision 2 Miles: 22.30 | Asics GT 2000 3 Miles: 20.00 | Adidas Supernova Sequence 8 Miles: 16.20 | Brooks Pure Cadence 4 Miles: 15.00 | Hoka One One Constant Miles: 9.40 | Salomon Pro Wings 2 Miles: 14.55 |
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