Everything Counts

Week starting Feb 09, 2014

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesRileyCook's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
201220132014201520162017
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
57.8918.000.001.1177.00
Brooks Ravenna 5 Miles: 45.15
Weight: 151.93
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.230.000.000.1219.35

15 miles easy with Bret, Jason, Jon, Bryant, and Ken. Nobody wanted to be the last one up the toll road (long uphill with 300 feet gain in one mile) so it ended up being another good effort for that mile. The rest of the run was pretty chill though.

4.35 more miles easy after dinner and FHE. I ran the last 200 meters in 29.6 for a fast finish.

Brooks Ravenna 5 Miles: 15.00
Weight: 151.20
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.160.000.000.9912.15

200 METER HILL REPS

I met Jason and Dave at the pond and 4 miles in we met up with Bret. We did just over 8 miles easy and then did 8 200-meter reps on a 5%-ish grade with about a 380 meter slow jog for rest. Splits were 34.2, 34.7, 32.5, 32.9, 31.2, 32.6, 31.2, and 29.9 for a 32.4 avg which is 4:21 pace.

We found Jason's favorite workout I think where he pulls me at the end. We ran first seven together and then he blew me out of the water for first 150 meters of the final one and then I made a little ground over last 50 meters but still finished a few tenths behind him. Fun workout with the good burn/hurt.

Weight: 152.80
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.650.000.000.0011.65

11.65 miles easy with Dave on the base loop. We held a pretty decent pace without trying or meaning to. Pretty nice weather minus a little wind.

Brooks Ravenna 5 Miles: 11.65
Weight: 153.40
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.3510.000.000.0015.35

AEROBIC BUILDER

I met up with Jason, Dave, and Jon at the pond. Three mile warm-up with strides and then into the builder. Jason and I started at 5:30 pace and slowly worked the pace down. I ended up hitting 10 miles in 53:03 or 5:18 average pace. It wasn't quite as fast or easy as I had hoped. But its a great workout 2.5 weeks out for PHX.

My knee hurt after the most it has since it started hurting, which sucks because I thought it was slowly getting better. I may take tomorrow off. I don't want to but it may be wise.

Weight: 151.40
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I am taking the day off. I hate missing days but I need to keep the long-term perspective in mind and not let this knee pain get any worse.

Weight: 150.40
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.508.000.000.0018.50

LONG RUN

I met Jason and Bryant at 5:30 at the Dee to get a long run in. We ran 9.5 miles looping back to the Dee to meet Dave and Ben for their warm-up for the Strider's WRC 10k. But then I realized how late it had gotten and I was on a time crunch to finish so Amy could meet her friends for her long run. So instead of doing the warmup with them, we picked up the pace to get the miles in faster. We did 8 miles at a 5:55 avg on some rolling hills. It's nothing special, but a decent pickup effort (not quite marathon pace, but not easy so I labeled it MP). Ben and Dave ran well in the 10k easily taking the top two spots on a brutally tough course! Nice job guys...Ogden Crew!

My knee is still pretty :(

 

Brooks Ravenna 5 Miles: 18.50
Weight: 152.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
57.8918.000.001.1177.00
Brooks Ravenna 5 Miles: 45.15
Weight: 151.93
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: