Everything Counts

Week starting Jan 25, 2015

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

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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
48.56	7.00	5.04	0.00	60.60

Brooks Transcend Miles: 17.00	Brooks Pure Cadence 3 Miles: 12.45	Brooks Adrenaline (NYC) 15 Miles: 23.15	Brooks Ravenna 5 Miles: 8.00

Weight: 0.00

Mon, Jan 26, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

10 miles easy with Denver and Dave in South Ogden, avg pace 7:25/mile. Core, hips, and pushups after.

Brooks Transcend Miles: 10.00

Weight: 0.00

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Tue, Jan 27, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.45	7.00	1.00	0.00	12.45

AEROBIC BUILDER

I met up with Dave and Jason at the pond for my first builder on the official Ogden Crew Aerobic Builder course. I was pretty excited to see what I could do and find out where my fitness is at. After a 2-mile warmup with one stride we were off. I ran 8 miles in 45:25, which is like a 5:40 avg/mile. I was really happy with the effort. Jason ran extremely well, in the low 5:20s, his best ever. I'm excited to see what he can do at Phoenix Marathon.

Splits: 5:50.2, 5:44.7, 5:37.3, 5:43.6, 5:44.1, 5:42.3, 5:39.6, and 5:23.9 (overall avg clearly benefitting from last mile)

After the run, I did core exercises, hip exercises, pushups, and some lower body lifting

Brooks Pure Cadence 3 Miles: 12.45

Weight: 0.00

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Wed, Jan 28, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

7 miles easy with Denver, Dave, and Ken, avg pace 7:54/mile. It was a beautiful morning with warm temps and the smell of rain. After the run I did core, hips, and upper body lifting at the gym.

Brooks Transcend Miles: 7.00

Weight: 0.00

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Thu, Jan 29, 2015

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 on a very hilly route with Dave, avg pace 6:54/mile. After the run I did core, hips, pushups, and lower body lifting.

Brooks Adrenaline (NYC) 15 Miles: 10.05

Weight: 0.00

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Fri, Jan 30, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

8 easy miles with Dave, Albert, and Denver, avg pace 7:44/mile. It was a rough night last night in the Cook house. I was up for almost three hours from 1:00 AM to 4:00 AM with my daughters, then up at 5:00 AM to go run. Needless to say I was quite sluggish on the run, but I got it in.

Brooks Ravenna 5 Miles: 8.00

Weight: 0.00

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Sat, Jan 31, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.06	0.00	4.04	0.00	13.10

I was supposed to meet the guys at 6:30 at the pond for a run, but when Evelyn came into our room at 6:50, I realized I had set my alarm wrong (PM instead of AM). So I headed to the pond anyway in case I run into them somewhere. I did run into Denver finishing off his 10 miles and ran the last 2.5 miles with him. Then I started into my fartlek section of the run up the parkway East toward the Canyon.

FARTLEK

6 minutes - 1.1 miles or 5:28 pace

5 minutes rest at 7:22 pace

5 minutes - .93 miles or 5:23 pace

4 minutes rest at 7:53 pace

4 minutes - .78 miles or 5:09 pace

3 minutes rest at 7:02 pace

3 minutes - .59 miles or 5:06 pace

2 minutes rest at 7:28 pace

2 minutes - .42 miles or 4:49 pace

1 minute rest at 7:46 pace

1 minute - .22 miles or 4:35 pace

60 miles for the week. Next week will be a cut week in mileage and then the week after I'll shoot for 60 again.

Brooks Adrenaline (NYC) 15 Miles: 13.10

Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
48.56	7.00	5.04	0.00	60.60

Brooks Transcend Miles: 17.00	Brooks Pure Cadence 3 Miles: 12.45	Brooks Adrenaline (NYC) 15 Miles: 23.15	Brooks Ravenna 5 Miles: 8.00

Weight: 0.00

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