| 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 | | 63.65 | 9.00 | 0.00 | 5.00 | 77.65 |
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| Brooks Transcend Miles: 11.10 | Brooks Ravenna 6 Miles: 13.00 | Brooks Adrenaline (NYC) 15 Miles: 29.00 | Brooks Ravenna 5 Miles: 2.05 | Brooks Racer ST5 Miles: 12.50 | Brooks Adrenaline ASR 10 GTX Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.80 | 0.00 | 0.00 | 0.00 | 16.80 |
| AM: 13 miles easy with the guys on the Monday Funday route, avg pace 7:15/mile. We did 5x7-second hill sprints towards the end of the run.
PM: 3.8 miles easy in South Weber, avg pace 6:42/mile. Then I did some core and pushups at home afterwards. I've gotten a bit lazy on the core and need to get back on top of it.
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| Brooks Transcend Miles: 3.80 | Brooks Ravenna 6 Miles: 13.00 |
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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 Ben, Denver, and Dave on the Riverdale Parkway, avg pace 7:37/mile.
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| Brooks Adrenaline (NYC) 15 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.55 | 0.00 | 0.00 | 5.00 | 14.55 |
| 800-METER REPEATS
We had a large group meet at the Ogden High Track for some intervals. I ran 10 reps of 800 meters with a 400-meter jog in between.
Splits: 2:27 2:25 2:28 2:25 2:24 2:24 2:24 2:23 2:24 2:20 (Avg just barely under 2:25).
PM: 2.05 mile shakeout avg pace 7:07/mile.
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| Brooks Ravenna 5 Miles: 2.05 | Brooks Racer ST5 Miles: 12.50 |
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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 easy, recovery miles on the trails in the dark by headlamp with Dave, avg pace 8:52/mile with 1,600 feet of elevation change (am I blogging this correctly trail runners?) It was a very enjoyable run, we saw two herds of deer, which is cool and also creepy in the dark when your headlamp suddenly illuminates ten pairs of eyes! After the run I did some upper body lifting at the gym.
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| Brooks Adrenaline ASR 10 GTX Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| 7.3 miles with a monster climb to the top of the "U", avg pace 8:14/mile. No, not to the top of that "U", to the top of this "U":
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| Brooks Transcend Miles: 7.30 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 9.00 | 0.00 | 0.00 | 19.00 |
| LONG RUN: PROGRESSION
I met Jason at his house in Layton/Clearfield and we did a long run on the rail trail and west into Syracuse and along that pathway out there into West Point and finally climbing back up to the rail trail again back to his house.
We ran the first 15 miles on a progression, the final four of which were uphill. First 15 miles were: 720 653 635 633 628 622 554 555 555 551 551 544 541 535 529. Then we ran the last four miles as a cooldown. Overall pace was 6:23/mile. This is my longest run in a over a year! This fat, old, out-of-shape, previously-injured body is starting to round back into form slowly...
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| Brooks Adrenaline (NYC) 15 Miles: 19.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 63.65 | 9.00 | 0.00 | 5.00 | 77.65 |
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| Brooks Transcend Miles: 11.10 | Brooks Ravenna 6 Miles: 13.00 | Brooks Adrenaline (NYC) 15 Miles: 29.00 | Brooks Ravenna 5 Miles: 2.05 | Brooks Racer ST5 Miles: 12.50 | Brooks Adrenaline ASR 10 GTX Miles: 10.00 |
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