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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: 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
69.7015.006.000.0090.70
Brooks Ravenna 6 Miles: 4.00Brooks Adrenaline 15 Miles: 35.20Brooks Adrenaline ASR 10 GTX Miles: 24.00Brooks Racer ST5 Miles: 12.50Brooks Adrenaline (NYC) 15 Miles: 4.50Brooks Transcend 2 Miles: 10.50
Weight: 154.67
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.150.000.000.0019.15

AM: 15.15 miles easy, avg pace 7:01/mile. I met Ken at 5:10 and we did 2.5 miles before the other guys showed up at 5:30. We ran Monday Funday and then did three sets of up and downhill sprints. By the third set we finally got Ben moving faster than half marathon pace!

PM: 4 miles easy in South Weber, avg pace 6:55/mile. I went right after dinner, which made for an uncomfortable run. But, hey I got it in!

Brooks Ravenna 6 Miles: 4.00Brooks Adrenaline 15 Miles: 15.15
Weight: 155.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles easy mostly on the trails with Denver, Matt, Dave, Jon, and Ben, avg pace 8:05/mile.

Brooks Adrenaline ASR 10 GTX Miles: 12.00
Weight: 154.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.006.000.0017.00

TWO-MILE REPEATS

We had a big group out this morning for some lactate threshold work. After the warm up we kind of split into two groups. My plan was three reps of two miles at 10:06 (5:03 pace). This was an extension of the 1.5 mile reps I did last month. Same pace, overall distance, and rest, but each rep extended a half mile longer. I got out too quickly on both the first and second reps and paid the price for it on the third rep. But overall it was a great, successful workout.

Splits: 9:57.18 (4:57 5:00), 9:57.74 (4:56 5:01), 10:09.03 (5:02 5:06) I tried to keep that last mile on pace but I just couldn't. I was spent.

PM: 4.5 miles easy, avg pace 7:43/mile for first 4. I met Dave and Denver at Denver's house and I pushed Evie and Nora in the double jogger, while Dave pushed Hannah is a single jogger (Denver helped some too). The steeper hills were tough!

Then Evie wanted to practice for her kid's K so we ran 0.5 miles with her at 10:14/mile pace. Which I think is pretty good for a 4-year girl.

Brooks Racer ST5 Miles: 12.50Brooks Adrenaline (NYC) 15 Miles: 4.50
Weight: 155.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

10.5 miles easy on a hilly route in East Layton with Dave and Denver, avg pace 7:35/mile. We were all pretty tired from yesterday's workout and second run pushing kids in joggers.

Brooks Transcend 2 Miles: 10.50
Weight: 152.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles easy on the BST trail with Bret and Ken, avg pace 8:04/mile. Matt and Tim joined us for the first four miles and we ran into Jon halfway through and he joined us for just over a mile. I felt surprisingly fresh despite being toward the end of my largest weekly volume of the year.

Brooks Adrenaline ASR 10 GTX Miles: 12.00
Weight: 155.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.0515.000.000.0020.05

LONG RUN - STEP PROGRESSION

Ben and I did a long run out West. 3-mile warmup, followed by 5 miles targeted at 6:00/mile, 5 miles targeted at 5:50/mile, and 5 miles targeted under 5:40/mile. Ben was with me thru mile 14 (11 into faster section) then I finished solo.

Splits for 15 middle miles: 6:04 5:56 6:01 5:59 5:54 5:46 5:47 5:50 5:44 5:46 5:34 5:36 5:34 5:32 5:30    Avg 5:46

I felt pretty tired throughout, but I guess that's to be expected, considering this is my highest weekly mileage this year and post-injury. I need more of these longer sustained efforts. These are what really help me get my endurance going.

Brooks Adrenaline 15 Miles: 20.05
Weight: 155.40
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
69.7015.006.000.0090.70
Brooks Ravenna 6 Miles: 4.00Brooks Adrenaline 15 Miles: 35.20Brooks Adrenaline ASR 10 GTX Miles: 24.00Brooks Racer ST5 Miles: 12.50Brooks Adrenaline (NYC) 15 Miles: 4.50Brooks Transcend 2 Miles: 10.50
Weight: 154.67
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