Everything Counts

SLCTC Winter 10k

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
67.54	0.00	15.51	0.00	83.05

Brooks Ravenna 5 Miles: 30.55	Brooks Adrenaline GTS 16 Miles: 18.50	Brooks Pure Cadence 4 Blue Miles: 15.15	Salomon S-Lab XT 6 Miles: 5.30	Brooks Transcend 2 Miles: 7.05	Asics DS Racer 10 Miles: 6.50

Weight: 153.00

Mon, Feb 08, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.00	0.00	0.00	0.00	15.00

15 miles on a moderate progression with Ben, avg pace 6:34/mile.

Brooks Ravenna 5 Miles: 15.00

Weight: 153.80

Comments(1)

Tue, Feb 09, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.15	0.00	0.00	0.00	12.15

12.15 miles easy with Ben and Ken, avg pace 7:00/mile.

Brooks Adrenaline GTS 16 Miles: 12.15

Weight: 152.80

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Wed, Feb 10, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.15	0.00	9.30	0.00	20.45

AM: 15x1,000 METERS OFF 60 SECONDS REST

I met Ken, Ben, Denver, and Matt for a workout. Denver and Matt did mile reps at 6:00/mile. Ken, Ben, and I did 1,000s. My goal was 3:07 and theirs was 3:20.

Splits: 3:08, 3:02, 3:06, 3:05, 3:03, 3:04, 3:05, 3:06, 3:06, 3:04, 3:07, 3:03, 3:07, 3:04, 3:03 for a 3:05.2 avg or 4:58/mile pace.

PM: I met a group of local trail runners who had organized a memorial run for Stephen Jones, a trail/ultra runner, who lost his life in an avalance earlier this month. We all ran up Malans Peak in his honor. I didn't know anyone except for Bret and Matthew, but it was fun, avg pace 12:39/mile.

Brooks Pure Cadence 4 Blue Miles: 15.15	Salomon S-Lab XT 6 Miles: 5.30

Weight: 153.20

Comments(8)

Thu, Feb 11, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.40	0.00	0.00	0.00	13.40

AM: 7.05 miles easy in South Weber, where the morning canyon wind blows away the smog, avg pace 7:40/mile.

PM: 6.35 miles easy, avg pace 7:00/mile.

Brooks Transcend 2 Miles: 7.05	Brooks Adrenaline GTS 16 Miles: 6.35

Weight: 151.60

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Fri, Feb 12, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	0.00	0.00	9.00

9 miles was with Ken and Matt, avg pace 7:08/mile.

Brooks Ravenna 5 Miles: 9.00

Weight: 153.40

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Sat, Feb 13, 2016

Race: SLCTC Winter 10k (6.214 Miles) 00:31:34, Place overall: 2

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.84	0.00	6.21	0.00	13.05

SALT LAKE TRACK CLUB WINTER 10K

I ran the 10k this morning. I warmed up just over three miles. There was slight headwind from the East, which is abnormal for this race. So once we got started I proposed to Garek that we trade leads. We did that every half mile to the turn. Splits going out 5:08, 5:11, 5:09 and 16:08 at the 5k hairpin turn.

From here Garek and I ran mostly side by side. We traded half step leads thru 9k, but then he had that gear that I just couldn't reach down and find. Splits back 4:59, 4:59, 4:46 and 15:26 5k split. We both broke my previous course record of 31:41. Garek won in 31:24 and I was second in 31:34. So 7-second course PR for me. Good day.

Brooks Ravenna 5 Miles: 6.55	Asics DS Racer 10 Miles: 6.50

Weight: 153.20

Comments(3)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
67.54	0.00	15.51	0.00	83.05

Brooks Ravenna 5 Miles: 30.55	Brooks Adrenaline GTS 16 Miles: 18.50	Brooks Pure Cadence 4 Blue Miles: 15.15	Salomon S-Lab XT 6 Miles: 5.30	Brooks Transcend 2 Miles: 7.05	Asics DS Racer 10 Miles: 6.50

Weight: 153.00

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