| 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 | | 41.50 | 22.50 | 3.50 | 6.22 | 73.72 |
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| Mizuno Wave Alchemy Miles: 18.00 | Adidas Supernova Sequence Miles: 4.00 | Saucony Fastwich (Red) Miles: 13.00 | Saucony Progrid Guide 5 Miles: 28.50 | Saucony Fastwich (Green) Miles: 10.22 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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After shoveling my driveway tonight, I feel like yesterday's long run may not have been the best idea. I was so wasted today trying to shovel. My energy was way low. Oh well, I will take tomorrow easy and see how I feel by Tuesday. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles easy on base. I still feel kind of wiped out from being sick last week. |
| Mizuno Wave Alchemy Miles: 11.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 6.50 | 3.50 | 0.00 | 17.00 |
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AM: AEROBIC BUILDER & SHORT TEMPO
Well it snowed a ton again! I am so done with this! Anyway Ken met me at the the gym since an aerobic builder wasn't going to happen outside. We warmed up two miles on the track and then hit the treadmills to get the workout in. I was planning on doing 8-10 miles at 5:20-5:25 average pace. But, 6.5 miles in I had to...you guessed it...use the restroom. So I had 6.5 miles at a 5:22 average. Then after a quick break I decided to finish with a tempo effort since aerobic builder pace would feel too easy after a break and for only another 3.5 miles. So, I did a 3.5 mile tempo at 5:05 average to finish up. 1 mile cooldown on the track after. It was a good workout and I'm happy to get it in.
PM: 4 miles easy |
| Adidas Supernova Sequence Miles: 4.00 | Saucony Fastwich (Red) Miles: 13.00 |
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| | Comments(9) |
| | 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 on base. I was pretty fatigued from yesterday's workout. The snow shoveling workout that is! Ok, the actually running workout played a role too. So, I just went really easy this morning. |
| Saucony Progrid Guide 5 Miles: 10.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 6.22 | 10.22 |
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1,000 METER REPEATS
Even though I woke up and there wasn't new snow on my driveway and the temperature was nice, I went to the gym to run 1,000 meter repeats on the treadmill. It's nice out there this morning, but still a little too slick to attempt running 4:40 pace on. So I warmed up two miles on the track with some strides and then got on a treadmill. I did 10 x 1,000 meters at 2:53.5 or 4:39 pace with 1:30 rest. After I cooled down two more miles on the track. It was a great workout, but now I need to find a way to run that pace for 10,000 meters without taking a 90 second rest 9 times during it ;-) |
| Saucony Fastwich (Green) Miles: 10.22 |
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| | Comments(17) |
| | 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 on base perimeter road. The weather was pretty pleasant this morning with the exception of the wind, but hey I'll take this in early Feb! |
| Mizuno Wave Alchemy Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 16.00 | 0.00 | 0.00 | 18.50 |
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QUALITY LONG RUN
I got up at 4:30 am and got ready to head out. I drove to the Dee and from there ran 18.5 miles to Ben's house. Ben then drove me back to the Dee and we watched the Strider's Winter Circuit 5k race. The run wasn't as good as I had planned/hoped. I realized early on that Thursday took more out of my legs than I had originally thought. I planned to do 5:35-5:40 pace after a 2 mile warmup. But that wasn't in my legs today, so I settled on a 5:49 average for 16 miles. Still a good, quality run and I suppose it gets the job done still.
The race was strong in talent, but the guys mostly just did it as a workout so it wasn't as fun to watch as it could have been. But, I don't blame them; if I ran a tough hilly race with nothing on the line I'd use it as a workout too. Steve won in just over 17 minutes followed by Hales and then Bryant. My sister did awesome and broke 22 minutes after only three weeks of running (she's been off for 10 weeks with a stress fracture). |
| Saucony Progrid Guide 5 Miles: 18.50 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 41.50 | 22.50 | 3.50 | 6.22 | 73.72 |
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| Mizuno Wave Alchemy Miles: 18.00 | Adidas Supernova Sequence Miles: 4.00 | Saucony Fastwich (Red) Miles: 13.00 | Saucony Progrid Guide 5 Miles: 28.50 | Saucony Fastwich (Green) Miles: 10.22 |
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