| 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 | | 73.25 | 12.00 | 5.00 | 2.75 | 93.00 |
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| Brooks Adrenaline GTS Miles: 18.55 | Salomon S-Lab XT 6 Miles: 19.30 | Brooks Adrenaline GTS 16 Miles: 40.00 | Brooks Ravenna 5 Miles: 4.85 | Asics DS Racer 10 Miles: 10.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.30 | 0.00 | 3.00 | 0.00 | 21.30 |
| AM: 13.3 miles with Denver on some trails in Santa Clara, avg pace 8:02/mile. We started down at the road, ran up single track to dirt parking lot, then Barrelroll to Sidewinder, and looping Suicidal Tendencies and back. Fun trails with of winding and switchbacks. We ran into Holt and his team on our way back.
PM: 8 miles in the heat of the day with a 3-mile downhill tempo on way back, overall avg pace 6:17/mile. Tempo splits 5:26, 5:12, and 4:36.
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| Brooks Adrenaline GTS Miles: 8.00 | Salomon S-Lab XT 6 Miles: 13.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles easy, avg pace 7:12/mile.
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| Brooks Adrenaline GTS 16 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.15 | 9.00 | 0.00 | 1.00 | 15.15 |
| AEROBIC BUILDER WITH LAST MILE CRANK
I ran a 10-mile aerobic builder on the Virgin River Trail. I did an out and back. So first five miles were slight up and last five slight down. I ran 52:18 total with these splits: 5:24 5:23 5:22 5:18 5:24 5:06 5:11 5:09 5:09 4:47
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| Brooks Ravenna 5 Miles: 4.85 | Asics DS Racer 10 Miles: 10.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 8 miles easy in perfect weather, avg pace 7:00/mile. It was partly cloudy, sun sneaking through, smell of rain still in the air, and 58 degrees.
PM: 6 miles on random dirt-bike trails behind the condo, avg pace 7:34/mile. Holy wind!
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| Salomon S-Lab XT 6 Miles: 6.00 | Brooks Adrenaline GTS 16 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.55 | 0.00 | 0.00 | 0.00 | 10.55 |
| 10.55 miles easy, avg pace 6:44/mile.
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| Brooks Adrenaline GTS Miles: 10.55 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 3.00 | 2.00 | 1.75 | 20.00 |
| LONG RUN: 3-2-1-0.5-0.25 BREAKDOWN
I met Ben at the 21st Street Pond at 5:45 a.m. and we headed out West for a long run. We did the Ben Van Beekum Special, which is 3 miles, 2 miles, 1 mile, half mile, and quarter mile pickups with equal distance rest in between. It's a fun workout that isn't too difficult, but breaks the run up and makes it go by fast.
Splits: 3 miles (5:24 5:24 5:20) 2 miles (5:09 4:57) 1 mile (4:46) 0.5 mile (2:18) 0.25 (1:02)
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| Brooks Adrenaline GTS 16 Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 73.25 | 12.00 | 5.00 | 2.75 | 93.00 |
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| Brooks Adrenaline GTS Miles: 18.55 | Salomon S-Lab XT 6 Miles: 19.30 | Brooks Adrenaline GTS 16 Miles: 40.00 | Brooks Ravenna 5 Miles: 4.85 | Asics DS Racer 10 Miles: 10.20 |
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