| 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 | | 62.90 | 8.00 | 8.00 | 0.00 | 78.90 |
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| Brooks Transcend Miles: 3.80 | Brooks Adrenaline (NYC) 15 Miles: 24.10 | Brooks Ravenna 5 Miles: 10.00 | Brooks Pure Cadence 3 Miles: 13.20 | Brooks Adrenaline ASR 10 GTX Miles: 27.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.80 | 0.00 | 0.00 | 0.00 | 15.80 |
| AM: 12 miles easy on the Riverdale Parkway with Ben, Ken, Dave, Jon, Denver, and Matt, avg pace 7:20/mile. I was very tired!
PM: 3.8 more easy miles at 7:12/mile pace. I also threw in 5x7-second hill sprints at max speed. When I got home I did core and pushups.
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| Brooks Transcend Miles: 3.80 | Brooks Adrenaline (NYC) 15 Miles: 12.00 |
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| | Comments(1) |
| | 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 Ben in South Ogden, avg pace 7:26/mile.
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| Brooks Ravenna 5 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 8.00 | 0.00 | 15.25 |
| AM: AEROBIC BUILDER: 3-2-3 SANDWICH
I met up with Ken, Jason, Dave, Ben, Jon, and John at the 21st Street Pond for a builder. Ken and I wanted 8 miles worth of 5:15 pace. I knew I couldn't do 8 miles non-stop, but I thought we could maybe swing 2x4 miles at 5:15. Jason joined us for the first mile, but quickly realized he wasn't quite recovered from last week's marathon and he backed off. Just before the 3rd mile of the builder Ken was starting to fade a bit and I was very questionable on whether I could hold for another mile, so I told him to stick with me to three miles and we'd adjust to a 3-3-2 or 3-2-3. So we rested four minutes after the first three miles then ran a two-mile set that went up over the pedestrian bridge (easily the slowest/hardest mile), rested another four minutes, and then we closed with a three-mile set. So it didn't end up like I planned (2x4) but I did still get 8 miles at 5:15 and I was more concerned with pace and quantity than I was with how it was broken down.
3 miles: 5:13 5:17 5:16 (mile 2 was likely 5:14 effort as I had to slow for traffic crossing)
2 miles: 5:06 5:15
3 miles: 5:15 5:15 5:15
PM: 2.05 easy shakeout run around South Weber, 7:14/mile pace. Then I did my core and pushups. I also did a fair amount of painful foam rolling.
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| Brooks Pure Cadence 3 Miles: 13.20 | Brooks Adrenaline (NYC) 15 Miles: 2.05 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.65 | 0.00 | 0.00 | 0.00 | 9.65 |
| 9.65-mile easy, trail run with Denver, avg pace 8:14/mile.
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| Brooks Adrenaline ASR 10 GTX Miles: 9.65 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.05 | 0.00 | 0.00 | 0.00 | 10.05 |
| 10.05 miles easy in Ogden with Ken, Ben, Dave, Denver, and Matt, avg pace 7:04/mile.
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| Brooks Adrenaline (NYC) 15 Miles: 10.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.15 | 8.00 | 0.00 | 0.00 | 18.15 |
| LONG RUN WITH 8-MILE PICKUP
We had a great group of guys out there this morning. We met at the 29th Street Trailhead and ran along the trails out to North Ogden and then dropped down to Ben's house. Other than a few slower miles on single track in the dark, we held a pretty good pace for the whole run. Ken, Jason, Dave, and I ran 8 miles faster from 9-16. Splits were 5:58 5:46 5:45 5:43 5:40 5:42 5:08 5:11. The first six were mostly flat with some soft rollers on dirt, the 7th mile was bombing downhill, and the last mile was a very slight uphill.
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| Brooks Adrenaline ASR 10 GTX Miles: 18.15 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 62.90 | 8.00 | 8.00 | 0.00 | 78.90 |
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| Brooks Transcend Miles: 3.80 | Brooks Adrenaline (NYC) 15 Miles: 24.10 | Brooks Ravenna 5 Miles: 10.00 | Brooks Pure Cadence 3 Miles: 13.20 | Brooks Adrenaline ASR 10 GTX Miles: 27.80 |
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