| 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 | | 74.60 | 0.00 | 6.50 | 3.50 | 84.60 |
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| Adidas Supernova Sequence 8 Miles: 29.85 | Hoka One One Constant Miles: 19.05 | Asics DS Racer 10 Miles: 12.85 | Brooks Adrenaline GTS 15 Miles: 4.00 | Asics GT 2000 3 Miles: 8.85 | Altra Provision 2 Miles: 10.00 |
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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 on the normal Monday route with some light rain with Ken, Ben, Jared, Sariah, Denver, and Dave, avg pace 7:15/mile. |
| Adidas Supernova Sequence 8 Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.05 | 0.00 | 0.00 | 0.00 | 12.05 |
| 12.05 miles easy on the Rail Trail from Clearfield into Roy and back with Dave and Jared, avg pace 7:14/mile. |
| Hoka One One Constant Miles: 12.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.35 | 0.00 | 0.00 | 3.50 | 16.85 |
| FARTLEK: 16 X 1-MINUTE ON/OFF Ken and I met at Smith's, did a bit longer of a warm-up and then did a 31 minute fartlek at the Nature Park Loop in South Ogden. The loop is on a hill, so half of the reps were downhill and half uphill; it was good to get some variation. I ended up averaging 4:40/mile for the 16 one-minute pickups. It varied from 4:14 to 5:04 pace based on elevation. PM: 4 miles easy, avg pace 7:30/mile. I pushed Hannah and Nora for two miles but then we got a flat tire. |
| Asics DS Racer 10 Miles: 12.85 | Brooks Adrenaline GTS 15 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.85 | 0.00 | 0.00 | 0.00 | 15.85 |
| AM: 8.85 miles easy in South Weber with Ben, Jared, Denver, and Matt, avg pace 7:47/mile. PM: 7 miles easy on Riverdale Parkway and bike trails with Dave, Taylor, and Trace, avg pace 7:05/mile. |
| Hoka One One Constant Miles: 7.00 | Asics GT 2000 3 Miles: 8.85 |
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| | 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 Terrace loop with Dave, Ben, Ken, Moss, Matt, Jared, and Jason, avg pace 7:33/mile. |
| Altra Provision 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.35 | 0.00 | 6.50 | 0.00 | 16.85 |
| 20-MINUTE TEMPO, 5-MINUTE REST, 5X90 SECONDS, 5X45 SECONDS, & 5X30 SECONDS
I ran from the Dee Events Center. I warmed up with a loop on Weber's campus and then out to South Ogden for 40 minutes and then 5x20 second strides. I then did 20 minute tempo at 5:12/mile followed by 5 minutes rest and then straight into 5 by 90-seconds on/off just under 5:00/mile average, 5 by 45-seconds 4:56/mile average, and 5 by 30-seconds on/off at 4:47/mile average. I was completely spent at the end and my cool down was barely under 9:00/mile pace.
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| Adidas Supernova Sequence 8 Miles: 16.85 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 74.60 | 0.00 | 6.50 | 3.50 | 84.60 |
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| Adidas Supernova Sequence 8 Miles: 29.85 | Hoka One One Constant Miles: 19.05 | Asics DS Racer 10 Miles: 12.85 | Brooks Adrenaline GTS 15 Miles: 4.00 | Asics GT 2000 3 Miles: 8.85 | Altra Provision 2 Miles: 10.00 |
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