| 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 | | 46.90 | 9.00 | 4.00 | 0.75 | 60.65 |
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| Brooks Ravenna 5 Miles: 16.00 | Brooks Adrenaline (NYC) 15 Miles: 25.20 | Brooks Racer ST5 Miles: 11.45 | Brooks Transcend Miles: 8.00 |
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| | 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, Dave, Jon, and Matt, avg pace 7:39/mile. We ran a very zig-zagged route to break up the wind. After the run I did core, hips, and pushups at gym.
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| Brooks Ravenna 5 Miles: 10.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| 9.2 miles easy with Dave, Ken, Bret, and Denver in South Ogden, avg pace 7:13/mile. Core, hips, and pushups after.
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| Brooks Adrenaline (NYC) 15 Miles: 9.20 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 4.00 | 0.75 | 11.45 |
| WORKOUT: 4XMILE & 6X200-METERS
We started off with a big group at Smith's with Ken, Albert, Dave, Bret, Jon, Denver, Matt and Tim. But once the workout started everyone was either in small groups or on their own for the most part. Ken and I did the whole workout together.
We did mile reps with 2:45 jogging rest at 5:04, 5:06, 5:02, and 5:01. The plan was originally five reps but we were pretty spent; the pace was tougher than I anticipated it would be (either I was overconfident from last Tues or my cold has taken a bigger toll on my energy levels than I thought). Then we did six by 200 meters with 200 meter jog rest ranging from 29-32 seconds. Overall, it was good progress moving forward with my comeback.
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| Brooks Racer ST5 Miles: 11.45 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy with Dave, Thatcher, Denver, and Tim mostly doing loops on the grass at Mt Ogden Park with one loop on the Gibs trail too, avg pace 7:57/mile.
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| Brooks Transcend Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy with Dave on base perimeter road, avg pace 7:05/mile. Core, hips, and pushups after.
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| Brooks Ravenna 5 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 9.00 | 0.00 | 0.00 | 16.00 |
| LONG RUN
We had an enormous group of runners meet up this morning (Dave, Jon, Bret, Bryant, Ben, Denver, Matt, Tim, and Kory). We mostly all ran the first five together, and then most of the group turned for a 10 mile route. Dave and I kept heading west and once all the others had turned for shorter routes we picked up the pace. We ran 9 miles (7-15) faster with a goal of a 6:00 average. But we got going quicker than we bargained for and just held that instead. I ran 9 miles in a 5:46 average (6:00 5:46 5:50 5:56 5:46 5:44 5:45 5:37 5:32) and then cooled down the last mile in like 30 mph headwind that all of the sudden came out of nowhere!
Denver and Dave both had probably their best runs since we all resumed training in December. Ben looked good coming back from his recent injury and Bryant ran like he hadn't missed a beat.
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| Brooks Adrenaline (NYC) 15 Miles: 16.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 46.90 | 9.00 | 4.00 | 0.75 | 60.65 |
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| Brooks Ravenna 5 Miles: 16.00 | Brooks Adrenaline (NYC) 15 Miles: 25.20 | Brooks Racer ST5 Miles: 11.45 | Brooks Transcend Miles: 8.00 |
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