| 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 | 25.88 | 21.00 | 6.25 | 0.25 | 53.38 |
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Adidas Supernova Sequence Miles: 25.06 | Asics 2170 (Newer) Miles: 10.00 | Saucony Fastwich (Red) Miles: 10.57 | Mizuno Wave Alchemy Miles: 7.75 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.81 | 0.00 | 0.00 | 0.25 | 8.06 |
| 8.06 miles on the north base loop around lunchtime. The weather was perfect today; I wish we'd have weather like this more often. I threw in a quarter-mile surge again on the large uphill. |
Adidas Supernova Sequence Miles: 8.06 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
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AEROBIC BUILDER
Met up with a great group this morning at 545 which included Ken, Ben, Brett H, Bret F, and Jon. Two mile warmup, followed by 8 miles at 5:58 avg. The weather was great. About 3.5 miles in a skunk jumped out of the bushes and scared the crap out of us. We immediately bunched to the opposite side of the parkway and I think Ken's yelling scared the skunk, which did a 180 back into the bushes. Luckily we didn't get skunked! Overall it was a great run. |
Asics 2170 (Newer) Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A combination of poor planning, a full belly, and some being lazy caused me to miss my run today. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.32 | 0.00 | 6.25 | 0.00 | 10.57 |
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1,000 METER REPEATS
I met Ken on base at 630 to do some intervals. We almost even got Ben out early on a weekday for the second day this week (which would have been earth-shattering news), but his wife already had an early morning run planned.
The goal was to do 10 by 1,000 meters with 60 seconds rest. The plan was to start at 3:12 (5:08 pace) and then speed up if we felt good. We ran them on the flat section of the base pond and the odd-numbered ones had a very slight tailwind, while the even-numbered ones had a slight headwind (but barely noticeable).
Splits: 3:11 3:12 3:10 3:10 3:08 3:10 3:05 3:07 3:07 3:01 (3:08 average or about 5:02 pace)
I'm happy with this workout. It wasn't as bad as I thought it would be and the weather this morning was incredible! |
Saucony Fastwich (Red) Miles: 10.57 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| 7.75 miles easy on the Ogden trails by headlamp and moonlight. We had another great group of guys running this morning with Ken, Bret, Brett, Jon, and Bryant. |
Mizuno Wave Alchemy Miles: 7.75 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 13.00 | 0.00 | 0.00 | 17.00 |
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AEROBIC BUILDER
Met up with Ken at 6:15 at the park and ride and we drove up to Peterson to run the 17-mile Morgan loop. It was COLD. We planned on running 2 miles warmup and then 15 at 6:00 avg, but we needed 4 miles to get the legs moving and warm. So we ended up doing 13 miles at a 5:56 average after 4-mile warmup. |
Adidas Supernova Sequence Miles: 17.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 25.88 | 21.00 | 6.25 | 0.25 | 53.38 |
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Adidas Supernova Sequence Miles: 25.06 | Asics 2170 (Newer) Miles: 10.00 | Saucony Fastwich (Red) Miles: 10.57 | Mizuno Wave Alchemy Miles: 7.75 |
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