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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

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
85.400.006.002.2593.65
Brooks Glycerin 14 Miles: 13.00Brooks Ravenna 8 Miles: 10.10Brooks Adrenaline 17 Miles: 6.25Brooks PureCadence 6 Miles: 16.15Brooks Transcend 4 Miles: 8.00Brooks Hyperion Miles: 4.00Brooks PureCadence 5 Miles: 10.70Brooks Launch 4 Miles: 18.45
Weight: 152.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM: 13 miles easy and early in Clearfield and Layton with Jason, Dave, Jared, and Ben, avg pace 7:34/mile.

PM: 7 miles easy in my hood, avg pace 7:00/mile.

Brooks Glycerin 14 Miles: 13.00
Weight: 151.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

10.1 miles easy with Ben and Dave in Clearfield and Clinton, avg pace 7:40/mile.

Brooks Ravenna 8 Miles: 10.10
Weight: 151.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.150.006.002.2522.40

AM: WORKOUT: MILE REPS & 600m REPS

We had a good turnout this morning with Dave, Moss, Ben, Bryant, and I all working out, and Jared ran the warm-up with us. The workout this morning was three sets of 1 mile at half pace, 90 rest, 1 mile at 10k pace and three minutes in between sets. So 6xmile and then 5 minutes rest followed by 6x600m with 60 rest.

Splits: 4:55, 4:53, 4:55, 4:55, 4:56, 4:53 for a 4:55.1 avg (the splits are same pace but the effort on even reps was more as it was into wind)

1:46, 1:45, 1:47, 1:46, 1:47, 1:44 for a 1:46.3 avg or 4:48/mile pace.

PM: 6.25 miles easy, avg pace 7:06/mile.

Brooks Adrenaline 17 Miles: 6.25Brooks PureCadence 6 Miles: 16.15
Weight: 152.80
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: 8 mile shuffle in the freezing rain with Ben, Dave, and Matt, avg pace 8:39/ mile...Yes you read that right 8:39!

PM: 4 miles on treadmill, still sluggish and slow from yesterday's workout, avg pace 7:52/mile. I broke in a new pair of flats. They felt fine for four slow miles. I'll need to test them​ at faster paces and see if I want to wear them at my race in April.

Brooks Transcend 4 Miles: 8.00Brooks Hyperion Miles: 4.00
Weight: 151.40
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.700.000.000.0010.70

10.7 miles easy with Dave before work, avg pace 7:21/mile. I definitely felt substantially better today than yesterday.

Brooks PureCadence 5 Miles: 10.70
Weight: 153.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.450.000.000.0018.45

PROGRESSIVE, STEADY-STATE LONG RUN

I met Ben, Bryant, Dave, and Jake at the 21st Street Pond at 6:30. It was supposed to be cold, wet, and windy. But it didn't really rain much and the temps stayed in the mid-40s. The wind was bad only when heading West, so all in all it wasn't too bad on the weather front. We warmed up 5 miles and then did 13 steady state miles, avg pace 6:29/mile.

Brooks Launch 4 Miles: 18.45
Weight: 152.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
85.400.006.002.2593.65
Brooks Glycerin 14 Miles: 13.00Brooks Ravenna 8 Miles: 10.10Brooks Adrenaline 17 Miles: 6.25Brooks PureCadence 6 Miles: 16.15Brooks Transcend 4 Miles: 8.00Brooks Hyperion Miles: 4.00Brooks PureCadence 5 Miles: 10.70Brooks Launch 4 Miles: 18.45
Weight: 152.10
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