| 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 | | 61.10 | 34.22 | 0.00 | 0.00 | 95.32 |
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| Brooks Transcend 2 Miles: 4.40 | Brooks Adrenaline 15 (Orange) Miles: 25.45 | Brooks Adrenaline ASR 11 Miles: 10.50 | Brooks Pure Cadence 4 Miles: 43.97 | Brooks Ravenna 6 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.05 | 3.00 | 0.00 | 0.00 | 20.05 |
| AM: 15.65 miles with Ben, Bret, and Janae on the extended aerobic builder route, avg pace 6:30/mile. Ken asked if Janae could come in his place today and if we'd help pace her quick-paced long run at 6:35 pace. So that's what we did. She ran strong and should have a good race in Chicago. I had three faster miles in middle to catch back up after stopping with some watch losing satellite issues. Three miles in 5:19, 5:12, and 5:33 to catch up.
PM: 4.4 miles on Kay's Creek Parkway, avg pace 6:19/mile.
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| Brooks Transcend 2 Miles: 4.40 | Brooks Adrenaline 15 (Orange) Miles: 15.65 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 miles very easy paced on the trails with Ben and Jon, avg pace 8:34/mile.
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| Brooks Adrenaline ASR 11 Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.75 | 5.00 | 0.00 | 0.00 | 17.75 |
| MARATHON WORKOUT
I met Ken, Jon, and Ben at 5:00 am at Smiths. The plan today was 2-mile warmup, 8-10 miles at 85% marathon pace (6:05-6:10), 5xmile at marathon pace with one-minute jogging rest, and 2-mile cool down.
We ended up doing 8 miles @5:57 pace and then for the miles I split 5:15, 5:14, 5:15, 5:07, 5:09. I tired to keep them at 5:15, but just got out a bit too quick on the last two. Great workout, overall pace for entire run was 6:06/mile. We avoided rain for the most part but it was very windy this morning.
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| Brooks Pure Cadence 4 Miles: 17.75 |
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| | Comments(2) |
| | 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 on the Riverdale Parkway with Ben and Jon, avg pace 7:38/mile.
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| Brooks Ravenna 6 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.80 | 0.00 | 0.00 | 0.00 | 9.80 |
| 9.8 miles easy with Denver from his house out into South Ogden and back, avg pace 7:10/mile.
Tomorrow is my last run over 20 before Chicago. I may go up to 20 next week, but not over. We'll see. I'll be doing my run tomorrow at the Top of Utah Marathon and aiming for MP+30 for pace or around 5:45 pace. It should be good practice and I'll see how well taking Muccinex can fight off this mucous buildup I tend to get often after 18 miles or so. It'll also be good practice taking gels and water on the run.
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| Brooks Adrenaline 15 (Orange) Miles: 9.80 |
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| | Comments(3) |
| | Race: |
Top of Utah Marathon (26.219 Miles) 02:32:09, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 26.22 | 0.00 | 0.00 | 27.22 |
| STEADY STATE LONG RUN - CHICAGO DRESS REHEARSAL
I did the Top of Utah Marathon this morning for my final steady-state long run. The plan was to run 5:45-ish pace. I ran 2:32:09 or 5:48/mile with one quick, potty break. The weather was great and organization of the race is first class. Three more weeks.
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| Brooks Pure Cadence 4 Miles: 26.22 |
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| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 61.10 | 34.22 | 0.00 | 0.00 | 95.32 |
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| Brooks Transcend 2 Miles: 4.40 | Brooks Adrenaline 15 (Orange) Miles: 25.45 | Brooks Adrenaline ASR 11 Miles: 10.50 | Brooks Pure Cadence 4 Miles: 43.97 | Brooks Ravenna 6 Miles: 10.00 |
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