| 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 | | 74.71 | 11.00 | 0.00 | 2.49 | 88.20 |
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| Brooks Ravenna 6 Miles: 26.20 | Brooks Transcend 2 Miles: 24.20 | Brooks Adrenaline 15 Miles: 15.45 | Brooks Adrenaline ASR 11 Miles: 10.55 | Brooks Pure Cadence 4 Miles: 11.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.65 | 0.00 | 0.00 | 0.00 | 17.65 |
| AM: 12.2 miles easy on Monday Funday with Jon, avg pace 6:44/mile. My legs were sore Saturday night and yesterday morning. But I rolled them out yesterday morning and used Denver's new air massage machine last night and the legs felt quite decent this morning. PM: 5.45 miles easy at work, avg pace 6:58/mile. HR 130 beats/minute. |
| Brooks Ravenna 6 Miles: 5.45 | Brooks Transcend 2 Miles: 12.20 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 1.00 | 16.00 |
| 10.55 miles easy on Tuesday Trailday with Jon, avg pace, 7:41/mile. One of the coolest July mornings I've experienced in Utah; I almost needed gloves. Lunchtime: 5.45 miles at work, avg pace 6:16/mile. I picked up the last mile in 4:34.8, which isn't bad for the 16th mile of the day, in trainers, and hurdling a cement barrier. |
| Brooks Adrenaline 15 Miles: 5.45 | Brooks Adrenaline ASR 11 Miles: 10.55 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles easy on the Parkway out into West Haven on the new section with Ben, Ben, Justin, Denver, and Jon, avg pace 7:15/mile. |
| Brooks Transcend 2 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.31 | 0.00 | 0.00 | 1.49 | 11.80 |
| 400-METER HILL REPS I met up with Jason, Ken, and Ben at Smiths and we ran 7 miles easy before Jason and I did some hill work. The plan was 6-8 reps. But after the first few it became obvious that eight wasn't happening. Jason did four reps and I did six. The hill is a 5% grade, where you gain 68 feet over 400 meters. Splits: 75.6 77.6 73.4 72.1 78.6 71.7 for a 74.83 avg. Jason and I did these two weeks before Phoenix last year where we both had a PR in the marathon and thought we were pretty fit. Back then I averaged 77.95 on this same workout/same hill. I couldn't break 75 on any of them and I remember really trying hard on the last one. So I'm pretty pumped for today's result. |
| Brooks Pure Cadence 4 Miles: 11.80 |
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| | Comments(3) |
| | 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 with Ken and Jon on the Riverdale Parkway, avg pace 7:07/mile. |
| Brooks Adrenaline 15 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.75 | 11.00 | 0.00 | 0.00 | 20.75 |
| LONG RUN WITH 11 MILES STEADY STATE
I met Jon and Denver at the 21st Street Pond at 6:00 am. Denver ran the first 4-5 miles with us on Monroe Your Boat then turned down to get 10 miles. Jon and I continued up to Mountain Road, to the top of North Ogden and then came down 2700 N. We stopped at Lee's for a quick drink from the spring and to take a Gu. Then we were back to it and headed out West.
We got moving pretty good in the middle there. Jon did 7 strong miles under 6:00 and I continued on for 11 miles. Then I turned and looped back to Jon and we cooled down together.
My watch died at 19 miles, but the pace for 19 miles was 6:13/mile. The pace for the 11 steady state miles in the middle was 5:40.
Solid run today for Jon; his fitness is coming along nicely.
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| Brooks Ravenna 6 Miles: 20.75 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 74.71 | 11.00 | 0.00 | 2.49 | 88.20 |
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| Brooks Ravenna 6 Miles: 26.20 | Brooks Transcend 2 Miles: 24.20 | Brooks Adrenaline 15 Miles: 15.45 | Brooks Adrenaline ASR 11 Miles: 10.55 | Brooks Pure Cadence 4 Miles: 11.80 |
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