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WRC 10-Miler

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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

Miles:This week: 0.00 Month: 0.00 Year: 1810.85
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
81.207.0010.101.85100.15
Brooks Transcend 4 Miles: 23.45Brooks Ravenna 8 Miles: 20.40Brooks PureCadence 6 Miles: 16.90Brooks Launch 4 Miles: 16.00Brooks PureCadence 5 Miles: 6.20Brooks Glycerin 14 Miles: 10.00
Weight: 153.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.450.000.000.0020.45

AM: 13.25 miles easy with Jared and Ben, avg pace 7:31/ mile. I have mentioned before how much I hate Daylight Savings Time? If not, you all should know I despise it!

PM: 7.2 miles easy around my neighborhood and on the fisherman's trail around the back of the gravel pit, avg pace 7:07/mile.

Brooks Transcend 4 Miles: 13.25
Weight: 154.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

10.5 miles easy in East Layton with Ben, Dave, Jason, and even Wolpert, avg pace 7:45/mile.

Brooks Ravenna 8 Miles: 10.50
Weight: 153.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.951.006.101.8522.90

AM: COMBO WORKOUT: WORKING DOWN THRU THE GEARS, 4-MILE PROGRESSIVE TEMPO, 5x1K, 6x500m

Ben, Bryant, Moss and I met at Kent's in Clearfield at 5:15. We warmed up north on the rail trail into Clinton, flipped around and did tempo back to Freeport Center. Splits 5:33, 5:11, 5:10, 5:09. 5 minutes rest ended up being more like seven as we re-grouped. Then 5x1k with 2-min jog rest, splits 3:01, 2:59, 3:01, 3:00, 3:02 and straight into 6x500 meters with 90-second jog rest, splits 1:27, 1:25, 1:27, 1:25, 1:19.

Average paces:

4 miles 5:16/mile

5x1k 4:51/mile

6x500m 4:35/mile

Awesome workout and we nailed it; this will be a great confidence builder.

PM: 6 miles easy in South Weber, avg pace 7:04/mile.

Brooks PureCadence 6 Miles: 16.90Brooks Launch 4 Miles: 6.00
Weight: 153.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.400.000.000.0016.40

AM: 10.2 miles easy recovery pace with Dave, Jason, and Jared, avg pace 7:50/mile. I was feeling those 23 miles and workout from yesterday! Also daylight savings is still rough; I haven't been able to adjust my body to the earlier bed time yet.

PM: 6.2 miles easy on the tready, avg pace 7:34/mile.

Brooks PureCadence 5 Miles: 6.20Brooks Transcend 4 Miles: 10.20
Weight: 152.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy in O-Town with Dave, Matt, and Manny, avg pace 7:58/mile.

Brooks Glycerin 14 Miles: 10.00
Weight: 154.00
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Race: WRC 10-Miler (10 Miles) 00:55:46, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.906.004.000.0019.90

WRC 10-MILER

I met Ben, Dave, and Jason for a warmup at the Dee. We warmed up just over four miles. I did one stride, wanting to be warmed up, but not so much that I started too fast. My workout this morning was 6 miles at marathon effort, 3 at half marathon effort, and 1 at 10k effort. The key word being effort, since this course is a hilly beast, with essentially no flat sections.

Ben ran the first two miles with me and we joked around a bit, kept it pretty conservative. During mile 3 he said, "Have a good one!" and dropped back a bit. I stuck with the conservative, marathon-paced effort through mile 6, which is right in between the two monster uphills and then I turned it up a notch for mile 7 and the second half of the hills. Finished really strong and felt great afterwards. Finished in a time of 55:46 and 1st place.

Mile markers were off quite a bit, so here's Strava splits (the lead cop vehicle DID NOT want me running tangents, so my watch actually had 10.18 miles, so these splits are faster than what the mile markers would've yielded had they been placed in the correct spots):

5:36, 5:05, 5:25, 5:33, 5:48, 6:18, 6:02, 5:05, 4:54, 5:13, and 4:34 for the last 0.18.

Not quite the CR, but they lengthened it once it was certified in 2014, and this is the fastest time post-certification and extension.

Brooks Ravenna 8 Miles: 9.90Brooks Launch 4 Miles: 10.00
Weight: 152.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
81.207.0010.101.85100.15
Brooks Transcend 4 Miles: 23.45Brooks Ravenna 8 Miles: 20.40Brooks PureCadence 6 Miles: 16.90Brooks Launch 4 Miles: 16.00Brooks PureCadence 5 Miles: 6.20Brooks Glycerin 14 Miles: 10.00
Weight: 153.20
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