| 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 | 85.40 | 0.00 | 6.00 | 2.25 | 93.65 |
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Brooks Glycerin 14 Miles: 13.00 | Brooks Ravenna 8 Miles: 10.10 | Brooks Adrenaline 17 Miles: 6.25 | Brooks PureCadence 6 Miles: 16.15 | Brooks Transcend 4 Miles: 8.00 | Brooks Hyperion Miles: 4.00 | Brooks PureCadence 5 Miles: 10.70 | Brooks Launch 4 Miles: 18.45 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 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 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| 10.1 miles easy with Ben and Dave in Clearfield and Clinton, avg pace 7:40/mile. |
Brooks Ravenna 8 Miles: 10.10 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.15 | 0.00 | 6.00 | 2.25 | 22.40 |
| 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.
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Brooks Adrenaline 17 Miles: 6.25 | Brooks PureCadence 6 Miles: 16.15 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 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: 8.00 | Brooks Hyperion Miles: 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.70 | 0.00 | 0.00 | 0.00 | 10.70 |
| 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 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 18.45 | 0.00 | 0.00 | 0.00 | 18.45 |
| 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.
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Brooks Launch 4 Miles: 18.45 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 85.40 | 0.00 | 6.00 | 2.25 | 93.65 |
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Brooks Glycerin 14 Miles: 13.00 | Brooks Ravenna 8 Miles: 10.10 | Brooks Adrenaline 17 Miles: 6.25 | Brooks PureCadence 6 Miles: 16.15 | Brooks Transcend 4 Miles: 8.00 | Brooks Hyperion Miles: 4.00 | Brooks PureCadence 5 Miles: 10.70 | Brooks Launch 4 Miles: 18.45 |
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