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Week starting Jun 09, 2013

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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
70.957.001.992.1182.05
Adidas Supernova Sequence Miles: 9.10Pearl Izumi EM Road M3 Miles: 35.53Saucony Fastwich 6 Miles: 11.94Asics GT-2000 (Yellow) Miles: 25.48
Weight: 154.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.000.000.0016.50

AM: 12 miles easy.  I met up with Ken, Albert, and Bret at the Riverdale Parkway.  We ran some single track trails just off the parkway that somehow we've never hit up before and they were crazy...tons of quick, steep ups and downs and just winding all over through a very forested area.  We had no idea where the trail was going to come out and I joked that it'd come out in Narnia.  It also appeared to be covered in a half inch of snow, but it was actually cotton and it didn't bode well for my allergies! Then we hit the parkway on the way back and finally looped Riverdale and ran at the Riverdale Park a bit. 

I am still trying to get rid of this cold.  Saturday didn't help.  I felt worse yesterday than I did Thursday-Saturday of last week.  I don't know if it was due to less sleep Friday night or the physical exertion of the race.  But yesterday was pretty rough.  Today though I feel ok again, about how I felt on Friday.  So who knows maybe two more days of this cold (fingers crossed).

PM: 4.5 miles way easy pushing the girls in the double stroller.  My little one Hannah loves it.  She doesn't make a sound and barely moves, and then she almost always falls asleep.  Only coughed twice on the run...progress!

Adidas Supernova Sequence Miles: 4.50Pearl Izumi EM Road M3 Miles: 12.00
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.530.000.000.0010.53

10.53 miles easy with Jace out in Kaysville and Farmington.  It was a nice change of scenary and Jace was kind enough to keep the pace slower for me.  My legs were quite tired from yesterday's double.  My nose is running like a faucet with my allergies combined with this lingering cold that I just can't shake! It's getting annoying; colds shouldn't last this long!

Pearl Izumi EM Road M3 Miles: 10.53
Weight: 153.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.442.001.992.1116.54

AM: COMBO WORKOUT

I met up with Albert, Bret, Ken, Bryant, and Omar at the 21st Street Pond.  We warmed up 3.25 miles and then started into the workout, everyone but Bryant; he just went easy again today.

We started with 2 miles at marathon pace.  I ran 5:27 5:29.  After that we did 3 by 1,000 meters with 1:30 rest.  Ken and I both ran 3:02 3:02 3:00.  Then we took 4 minutes and did 3200 meters at threshold pace.  I ran 10:02.  Finally we did 2 200 meter sprints uphill.  Ken and I ran the first one is 31.0.  Right before the second one we stepped aside for a biker who said "Thanks, I'm headed up the hill".  Ken replied, "So are we.  We'll catch up to you".  To which the biker replied, "Yeah, good luck with that!"  Ken and I looked at each other and I raised my eyebrows as if to say, "Let's go get her!"  So, we sprinted after her and caught her after about 100 meters, passed her, and finished the 200 meters in 28.8!  Which was a great uphill split!

Then we cooled down a few more miles.  I'm pretty happy with the workout.  I am feeling a bit better and I think the cold is almost gone.  It's still lingering a bit, but it's almost gone.

PM: 4.6 miles easy pushing the kids in the double jogger again.

Saucony Fastwich 6 Miles: 11.94Adidas Supernova Sequence Miles: 4.60
Weight: 155.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.230.000.000.0010.23

10.23 miles easy.  I met up with Albert and Ken at the Dee and we ran straight uphill for the first two miles up to the top of Ogden and then ventured over into South Ogden/Upper Uintah and then looped back down lower.  My legs are very tired, but my cold is almost, just almost gone.

Asics GT-2000 (Yellow) Miles: 10.23
Weight: 153.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.255.000.000.0015.25

PROGRESSIVE LONG RUN

Ken and I met at the 21st Street Pond to do a long-ish run.  The plan was to run it as a progression run, cutting down the pace each mile.  We started quite slow and just naturally got faster each mile.  We stopped the progression at 13 miles and then cooled down the remaining 2.25 miles.  Good morning for a run, nice and cool.

Splits: 734 657 640 632 621 610 608 559 549 538 530 523 520

Asics GT-2000 (Yellow) Miles: 15.25
Weight: 155.60
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 miles easy with Jon and Ben in North Ogden and Pleasant View.  Just a great run with lots of good conversation and a nice, easy pace.

Pearl Izumi EM Road M3 Miles: 13.00
Weight: 155.60
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
70.957.001.992.1182.05
Adidas Supernova Sequence Miles: 9.10Pearl Izumi EM Road M3 Miles: 35.53Saucony Fastwich 6 Miles: 11.94Asics GT-2000 (Yellow) Miles: 25.48
Weight: 154.60
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