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Week starting May 20, 2012

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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

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
56.594.052.503.7566.89
Asics 2170 Miles: 37.36Adidas Supernova Sequence Miles: 19.53Saucony Fastwich (Green) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.000.0011.75

11.75 miles around the base perimeter @ 6:10 avg pace.  Met Ken early before work to get in a long-ish run.  We ended up going faster than I planned, but I felt well enough.  There doesn't seem to be any lingering soreness or fatigue from the race.  My knee is bothering me a bit, which is troublesome since that's what put me out for two months in December.  So I'll have to monitor it closely and not overdo anything right now.  I did run with tape on my knee today and it seemed to help a bit.

Asics 2170 Miles: 11.75
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles @ 6:29 avg pace.  This morning's run ended up being essentially a Weber State Track reunion.  Met up with Ken, Bret, Dave, and Steve at the Riverdale Parkway at 5:45 for 8 easy miles.  It was good to get a nice group run together with  the guys.

Adidas Supernova Sequence Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.503.5010.00

Track Workout

Got up early to hit the Hill Air Force Base Track before work.  I forgot how much I hate doing intervals here! It's always super windy.  And on Wednesdays there's like 50 airmen on the track who think it's ok to walk in lane one!

Anyway I managed ok.  The workout was:

4 x 1,000 w/1 min. rest (3:05, 3:07, 3:07, 3:06)

4 x 800 w/2 min. rest (2:26, 2:26, 2:26, 2:25)

4 x 400 w/1.5 min rest (68.5, 69.5, 67.8, 68.1)

4 x 200 w/1.5 min rest (31.1, 30.2, 30.7, 29.2)

2 mile warmup before with strides in the last half mile and 2 mile cooldown.

This was good but not great workout.  I think the wind and sharper curves on this particular track made the workout more difficult and hence I didn't run quite as quickly as I was hoping for.  But, this still gets the job done I suppose.

Saucony Fastwich (Green) Miles: 10.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.530.000.000.2511.78

AM: 7.53 miles @ 6:32 pace.  Met up with Dave at 6:45 to get in a few easy miles on the North Base loop.

Lunch: 4 miles easy @ 6:33 pace AND 4 all out 15-second sprints.  I can't say for sure how far the sprints were, since they were just on the road.  It felt good to get up to top speed.  Finished up with 7-minute ab workout.

Asics 2170 Miles: 4.25Adidas Supernova Sequence Miles: 7.53
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles easy @ 6:32 pace.  My plans changed and I am going to go 20 tomorrow instead of 15.  So, in an effort to not jump my weekly mileage too high, I cut back to just four miles today.  Ended with 7 minutes of abs.

Last night, I contacted UVM race director and switched from the half marathon to the full.  This is a big deal for me, I've had very bad experiences at my marathon attempts.  But, I figure I need to get a good one under my belt and now is as good of a time as any.  The goal will be to run a good time, but not worry about place.  Anything under 2:30 would be fantastic for my marathon confidence (or lack thereof as of now).

Adidas Supernova Sequence Miles: 4.00
Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.314.050.000.0021.36

21.36 miles @ 6:55 avg. pace.  Met up with Ben, Jon, and Bryant to do a long run.  Ben and Jon ran the first 13 or so with us at an easy 7:12 pace.  After they were done, Ken Richardson joined us and we picked the pace up a bit.  Threw in a 4-mile tempo run at 5:40 pace from 16-20.  This was a good run and my legs don't feel too bad from it.

Asics 2170 Miles: 21.36
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
56.594.052.503.7566.89
Asics 2170 Miles: 37.36Adidas Supernova Sequence Miles: 19.53Saucony Fastwich (Green) Miles: 10.00
Weight: 0.00
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