| 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 | | 60.45 | 20.00 | 0.00 | 0.00 | 80.45 |
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| Brooks Transcend Miles: 14.80 | Brooks Adrenaline (NYC) 15 Miles: 33.00 | Brooks Ravenna 6 Miles: 10.00 | Brooks Pure Cadence 3 Miles: 13.55 | Brooks Ravenna 5 Miles: 9.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM: 12 miles easy with 5 sets of uphill/downhill sprints, overall average pace is 7:36/mile.
PM: 4 miles easy in my neighborhood, avg pace 6:36/mile.
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| Brooks Transcend Miles: 4.00 | Brooks Adrenaline (NYC) 15 Miles: 12.00 |
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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 in East Ogden with about half on trails, avg pace 8:03/mile. My legs were quite tired from the leg strengthening I did last night. After the run this morning I did some light upper body lifting.
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| Brooks Ravenna 6 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.55 | 8.00 | 0.00 | 0.00 | 13.55 |
| AEROBIC BUILDER 2x4
I met up with Ben, both Jons, and Denver at the pond for our normal aerobic builder route. We missed the rain thankfully, but is was very windy, especially the last 2.5 miles of the builder!
I wanted a 5:15 overall average for the whole thing. First four miles were just a hair under 5:15 avg, but was somewhat easy on effort with a bit of tailwind for the middle two miles. The second set was 5:20 avg, as the headwind was too much, despite an increase in effort, to hit 5:15s. But overall, the effort was good and this should be a beneficial workout for me moving forward.
A few weeks ago I could only manage a 3-2-3 at this pace, so now I've lengthened that to 4-4, and hopefully next time 6-2, if not just 8 straight. Eventually I'd like 12 miles uninterrupted at 5:15.
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| Brooks Pure Cadence 3 Miles: 13.55 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.80 | 0.00 | 0.00 | 0.00 | 10.80 |
| 10.8 easy, recovery miles in South Ogden with Dave, Ben, Jon, and Denver for half of it, avg pace 7:31/mile. I was definitely feeling yesterday's workout.
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| Brooks Transcend Miles: 10.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| 9.1 miles easy at work with Dave, avg pace 6:55/mile. Legs felt substantially better today than yesterday. I'm ready for a long run tomorrow...
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| Brooks Ravenna 5 Miles: 9.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 12.00 | 0.00 | 0.00 | 21.00 |
| LONG RUN W/12-MILE PICKUP
I met up with Ken, Dave, Jon, and Tom for a long run. We warmed up 7 miles and then did a 12-mile steady state effort followed by a 2-mile cooldown. Average pace for the whole run was 6:20/mile, average pace for the 12 miles was 5:42/mile. It was a beautiful morning out there with great temps.
The run felt really good except for the last mile of the steady state when I picked up a wicked side-stitch, but other than that I felt strong and comfortable.
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| Brooks Adrenaline (NYC) 15 Miles: 21.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 60.45 | 20.00 | 0.00 | 0.00 | 80.45 |
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| Brooks Transcend Miles: 14.80 | Brooks Adrenaline (NYC) 15 Miles: 33.00 | Brooks Ravenna 6 Miles: 10.00 | Brooks Pure Cadence 3 Miles: 13.55 | Brooks Ravenna 5 Miles: 9.10 |
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