Everything Counts

Week starting Mar 17, 2013

15% off for Fast Running Blog members at St. George Running Center!

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

Click to donate

to Ukraine's Armed Forces

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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
72.02	4.00	5.50	5.00	86.52

Mizuno Wave Alchemy Miles: 9.25	Asics GT-2000 Miles: 47.03	Saucony Fastwich (Red) Miles: 10.92	Saucony Fastwich 6 Miles: 10.00	Saucony Progrid Guide 5 Miles: 9.32

Weight: 151.67

Mon, Mar 18, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
17.25	0.00	0.00	0.00	17.25

AM: 12 miles easy with Ken and Ferrier on the Riverdale Parkway.

Lunch: 5.25 miles easy on base perimeter road.

Mizuno Wave Alchemy Miles: 5.25	Asics GT-2000 Miles: 12.00

Weight: 154.20

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Tue, Mar 19, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.42	0.00	5.50	0.00	10.92

TEMPO RUN

I had a good workout this morning. We had a good crew this morning for a hard workout: Ken, Jace, Hales, and Bryant. We met at the Dee Events Center parking lot and headed to South Ogden toward our old "college tempo loop". We warmed up just over 3 miles including strides and a half mile at 6:00 pace. We are started the workout together, but everyone ended up doing something different in the end. I did 5.5 miles in 28:34 or 5:11 average pace.

Saucony Fastwich (Red) Miles: 10.92

Weight: 151.80

Comments(4)

Wed, Mar 20, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.25	0.00	0.00	0.00	12.25

12.25 miles easy with Ken on the base perimeter road.

Asics GT-2000 Miles: 12.25

Weight: 151.40

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Thu, Mar 21, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	0.00	5.00	14.00

AM: I planned on running 20x400 meters this morning, but with STRONG winds and snow I decided to move the workout to later in the day. So, instead I did a quick 4 miles easy out in the weather and called it good.

Lunch: 400 METER REPEATS

I did 20 by 400 meters in 1:09 average (4:36 mile pace). I did a cut down on the rest after every four repeats. So rest was 1:30 for first four, then 1:25, 1:20, 1:15, and 1:10 for the last four. I thought this workout would feel a lot easier than it did. It wasn't super hard, but I thought it'd be rather easy and it wasn't.

I wanted to compare it to previous 400 workouts I've done recently, but then realized looking back at my log that I haven't done 400 repeats since I did 31 of them on my birthday last May! I used to do 400s all the time. I will have to make sure I don't go 10 months before doing them again this time around.

Mizuno Wave Alchemy Miles: 4.00	Saucony Fastwich 6 Miles: 10.00

Weight: 151.60

Comments(7)

Fri, Mar 22, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.32	0.00	0.00	0.00	9.32

9.32 miles easy. I ran from my house and looped into Uintah and back. I got caught in some fierce wind and snow the last two miles, but before that it was a pleasant run.

Saucony Progrid Guide 5 Miles: 9.32

Weight: 150.00

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Sat, Mar 23, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
18.78	4.00	0.00	0.00	22.78

LONG RUN

I met up with Ken at 5:00 am to get our long run started. He had to be home by 7:30 for kid duty. Ken ran the first two hours with me and then I added on another half hour for a total of 2:30. I did a tempo from 18 to 22, the splits were 5:42 (uphill) 5:18 (downhill) 5:22 (rolling hills) and 5:16 (rolling hills). I feel pretty good about this run.

This is a new weekly mileage lifetime PR for me too! Pretty soon I may even hit a 90-mile week, which not too long ago sounded ridiculous to me.

Asics GT-2000 Miles: 22.78

Weight: 151.00

Comments(5)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
72.02	4.00	5.50	5.00	86.52

Mizuno Wave Alchemy Miles: 9.25	Asics GT-2000 Miles: 47.03	Saucony Fastwich (Red) Miles: 10.92	Saucony Fastwich 6 Miles: 10.00	Saucony Progrid Guide 5 Miles: 9.32

Weight: 151.67

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