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Provo City Half Marathon

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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

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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
61.7020.906.200.0088.80
Brooks Adrenaline GTS 16 Miles: 19.95Altra Provision 2 Miles: 11.35Brooks Adrenaline GTS 15 Miles: 11.60Brooks Pure Cadence 4 Miles: 18.10Hoka One One Constant Miles: 9.00Asics DS Racer 10 Miles: 13.10
Weight: 149.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.300.000.000.0015.30

15.3 miles easy with Ben and Ken, avg pace 7:18/mile. Dave, Denver, and Matt ran a few of the early miles with us. As we ran throughout Ogden we saw all the damage from the wind storm, and there was a lot to see!

Brooks Adrenaline GTS 16 Miles: 15.30
Weight: 151.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.550.000.000.0016.55

AM: 11.35 miles easy with Ben, Jason, Dave, and a couple miles with Denver and Matt, avg pace 7:38/mile. We ran Combe loop, dropped Dave off and then did the WSU Discovery Trail Loop.

PM: 5.2 miles on the trails with Ken and Taylor, avg pace 7:26/mile.

Altra Provision 2 Miles: 11.35Brooks Adrenaline GTS 15 Miles: 5.20
Weight: 149.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.1014.000.000.0018.10

PROGRESSION RUN

I met Ben and Jason at Kneader's downtown. They left their cars there and I drove up to 36th and Harrison. We warmed up three miles uphill to Skyline Drive and then Ben and I did 14 miles on a progression, while Jason did 10. Overall on the progression I worked out to a 5:39/mile avg, which is roughly 94-95% of marathon pace.

Splits: 6:04, 5:56, 5:52, 5:52, 5:40, 5:48, 5:43, 5:36, 5:36, 5:33, 5:39, 5:24, 5:14, 5:07

Brooks Pure Cadence 4 Miles: 18.10
Weight: 148.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.650.000.000.0013.65

AM: 9 miles easy, avg pace 7:25/mile.

PM: 4.65 miles to and in between soccer games for the girls 6:57/mile.

Brooks Adrenaline GTS 16 Miles: 4.65Hoka One One Constant Miles: 9.00
Weight: 149.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

6.4 miles easy, avg pace 7:09/mile.

Brooks Adrenaline GTS 15 Miles: 6.40
Weight: 150.20
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Race: Provo City Half Marathon (13.109 Miles) 01:06:38, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.706.906.200.0018.80

PROVO CITY HALF MARATHON - LAST "BIG" WORKOUT BEFORE OGDEN - 20K FARTLEK ALTERNATING HMP & MP

I had a really fun time this morning running the PCHM! Run13 puts on such great and fun events. I know my kids love coming too with all the fun stuff for them to do at the finish line (bounce house/slides and face painting - all for free).

Taylor was kind enough to pick me up at Amy's Grandma's house where we stayed last night in Lindon (Thanks again Taylor). We showed up just in time for the last bus...perfect. We warmed up 2+ miles. We ran into Mike, Matt, and Bobby up there just doing a long run; good to see those guys! In the race we had Taylor, Travis Fuller (whom I hadn't met until today), Justin Park, Dave Taylor, and others.

My plan was to alternate every kilometer between 5:00-5:05 pace and 5:20-5:25 pace. But I forgot how easily you can roll on this downhill course and ended up going a bit faster than that. Taylor and I yo-yoed for the first 6-7 miles; hopefully I didn't annoy him too much :)

Splits: 3:17 2:59 3:17 3:06 3:21 3:01 3:13 3:02 3:16 3:02 3:17 3:02 3:17 3:05 3:17 3:05 3:17 3:04 3:13 3:03 3:14 or 4:54/mile pace for the half marathon-paced sections and 5:16/mile pace for the marathon-paced sections.

I felt really good and really strong! I'm as ready as I'll get for Ogden in two weeks. It's the final countdown!

Asics DS Racer 10 Miles: 13.10
Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
61.7020.906.200.0088.80
Brooks Adrenaline GTS 16 Miles: 19.95Altra Provision 2 Miles: 11.35Brooks Adrenaline GTS 15 Miles: 11.60Brooks Pure Cadence 4 Miles: 18.10Hoka One One Constant Miles: 9.00Asics DS Racer 10 Miles: 13.10
Weight: 149.60
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