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Week starting Mar 10, 2013

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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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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
53.9022.000.006.2582.15
Asics GT-2000 Miles: 46.50Saucony Fastwich 6 Miles: 22.53Adidas Supernova Sequence Miles: 4.47Saucony Progrid Guide 5 Miles: 8.65
Weight: 151.33
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM: 12 miles easy.  We had a great group this morning; I met up with Ken, Ferrier, Bryant, and Jace for a run on the Riverdale Parkway at 5:45.  The weather was pretty comfortable this morning and the parkway is nice and clear now.  Another week or so and it will even be ready for tempo efforts I think.

PM: 4 miles easy on the base perimeter road.  I was going to throw in some strides at the end but on the first one my hip oddly started hurting with the faster pace. I'm not sure where that came from, it hasn't hurt at all at anytime that I can remember.  I will have to keep an eye on that.  I can't feel it at all when running slower than 6:00 pace.  We'll see if I can manage aerobic building pace tomorrow or if it will impede me.

Asics GT-2000 Miles: 16.00
Weight: 152.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.009.000.000.0012.00

AEROBIC BUILDER: FARTLEK

This morning was an early one.  I met Bryant at 21st Street Flying J at 5:15 AM to do an aerobic builder.  Bryant is flying out to Orlando this morning so we had to do it earlier than usual.  We did the workout fartlek-style alternating miles between 5:40 and 5:15 pace.  Actual splits were: 5:37 5:14 5:39 5:13 5:37 5:15 5:41 5:08 5:40

I am happy with the workout, it's my first hard workout since the marathon and I could tell cardio-wise it'd been awhile since I'd gone hard.  My legs felt good, fresh.  I had a pain in my left hip yesterday afternoon that I was worried about.  It didn't seem to bother me this morning, though when I ran the 5:08 mile it felt like it was close to the pace where it was going to start bothering me a bit.  We'll see what happens and I will keep a close eye on it.

Saucony Fastwich 6 Miles: 12.00
Weight: 151.60
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles easy.  I met up with Ferrier, Hales, and Ken for a run through downtown and central Ogden.  We kept a pretty brisk pace, but it felt pretty good.  Beautiful morning and great company for a run.

Asics GT-2000 Miles: 12.00
Weight: 150.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.006.2515.00

AM: 3/4 MILE REPEATS

Well for the first time in quite awhile I wasn't able to hit the workout I wrote up for myself.  It probably has to do with trying to hit times I was hitting a month ago, or in other words I essentially underestimated the loss of fitness after a two-week taper and one-week recovery.  But, the workout was still decent and I'll take it.  The goal was 8 by 0.75 miles in 3:36 (4:48 pace) with a 2-minute jog for rest.  After the first two were harder than I thought they'd be I changed the rest to 2-minute inactive rest.  Then after falling off pace on the 5th and 6th intervals I dropped the distance down to 0.5 and did three more repeats.  So, total distance was still same but instead of 8x0.75 it ended up being 6x0.75 and 3x0.5.  I finished off the workout with 2x200 meters to get some fast turnover.

Splits:

6x0.75 - 3:38 3:37 3:38 3:36 3:41 3:42

3x0.5 - 2:23 2:22 2:22

2x200 meters - 29.25 and 28.5

PM: Shakeout run. 4.47 miles pushing the kids in the double stroller and running with Amy. 

 

Adidas Supernova Sequence Miles: 4.47Saucony Fastwich 6 Miles: 10.53
Weight: 150.80
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.650.000.000.008.65

8.65 miles easy.  I met up with Ken in South Ogden (maybe I can slowly get these guys to meet me further south over time).  We looped down to the Nature Park loop and then out by the toll road and back along Combe.  Awesome weather this morning.

Saucony Progrid Guide 5 Miles: 8.65
Weight: 150.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.5013.000.000.0018.50

QUALITY LONG RUN

We had a great group this morning and great weather.  I met up with Ken, Hales, Jace, and Steve for a long run.  We warmed up four miles (I guess 6:18 and 6:00 count as warmup?) and then did 13 miles at a 5:41-42 average.  Total pace for the 18.5 miles was 5:55.

Asics GT-2000 Miles: 18.50
Weight: 152.20
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
53.9022.000.006.2582.15
Asics GT-2000 Miles: 46.50Saucony Fastwich 6 Miles: 22.53Adidas Supernova Sequence Miles: 4.47Saucony Progrid Guide 5 Miles: 8.65
Weight: 151.33
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