| 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 | | 73.97 | 28.43 | 0.00 | 0.00 | 102.40 |
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| Altra Provision 2 Miles: 11.80 | Adidas Supernova Sequence 8 Miles: 15.00 | Asics GT 2000 3 Miles: 23.05 | Brooks Adrenaline GTS 15 Miles: 5.00 | Brooks Pure Cadence 4 Miles: 39.40 | Hoka One One Constant Miles: 8.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.70 | 0.00 | 0.00 | 0.00 | 20.70 |
| AM: 15 miles easy on the normal Monday route from Smith's, avg pace 7:19/mile. I was pretty tired and just slugged it out. PM: 5.7 miles easy with 8x8 second hill sprints, avg pace 7:08/mile excluding sprint rests. |
| Altra Provision 2 Miles: 5.70 | Adidas Supernova Sequence 8 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 miles slugging around Ogden with Jared, Dave, Matt, Ben, and Ken, avg pace 7:39/mile. So tired! |
| Asics GT 2000 3 Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.32 | 12.43 | 0.00 | 0.00 | 23.75 |
| LONG INTERVALS: 5X4 KILOMETERS WITH 1K MODERATE-PACED REST It was a tough workout this morning. I was hoping to successfully extend the 5:11/mile pace I did on the 3k reps last week. But, I got a bad side-stitch on the last rep and really bonked pretty good. Splits: 12:48 13:01 12:46 13:26 13:47 overall pace was 5:17/mile for the reps and 5:29/mile to include the MODERATE-PACED rest. Not what I was hoping for, BUT it was 1 second per mile better than same workout in April for Ogden buildup. Considering the warmer weather this morning, we'll call it progress. PM: 5 miles easy with Denver, Jared, Taylor, and a tiny bit with Ken and Janae, avg pace 7:25/mile. |
| Brooks Adrenaline GTS 15 Miles: 5.00 | Brooks Pure Cadence 4 Miles: 18.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| AM: 8.15 miles easy in South Weber, half of it with Denver, avg pace 7:52/mile. PM: 6.1 miles easy in Riverdale, avg pace 6:59/mile. |
| Hoka One One Constant Miles: 8.15 | Altra Provision 2 Miles: 6.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.05 | 0.00 | 0.00 | 0.00 | 10.05 |
| 10.05 from Walmart grocery on 193 with Jared and Jason, avg pace 7:47/mile. We ran Kay's Creek Parkway and it was at least 20 degrees cooler down there in the hollow; you could see your breath. Then Jared told us there were mountain lions all the time down in there, so then of course every sound in the dark was obviously a mountain lion ready to get us...fun times. So, when you see the Strava pace, those aren't strides :) |
| Asics GT 2000 3 Miles: 10.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.65 | 16.00 | 0.00 | 0.00 | 20.65 |
| 16-MILE QUICK PACE LONG RUN
We had a large group meet up at OHS including Ben, Jason, Moss, Dave, Jared, and Matt. Ben, Jason and I warmed up to Burch Creek trailhead and then did a 16-mile quick pace tempo. We ran down into Uintah, up into the Terrace, and the into downtown Ogden. My goal was to average 5:30/mile, which is net downhill but has the toll road which is 300-foot climb.
Splits: 524 527 523 535 532 509 522 520 528 620 537 522 523 522 522 521 for an avg of 5:28/mile.
Ben ran very well too and is rounding into shape nicely for a huge marathon PR at STG!
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| Brooks Pure Cadence 4 Miles: 20.65 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 73.97 | 28.43 | 0.00 | 0.00 | 102.40 |
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| Altra Provision 2 Miles: 11.80 | Adidas Supernova Sequence 8 Miles: 15.00 | Asics GT 2000 3 Miles: 23.05 | Brooks Adrenaline GTS 15 Miles: 5.00 | Brooks Pure Cadence 4 Miles: 39.40 | Hoka One One Constant Miles: 8.15 |
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