| 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 | | 69.70 | 0.00 | 12.15 | 0.00 | 81.85 |
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| Brooks Adrenaline 15 (Orange) Miles: 40.60 | Brooks Ravenna 5 Miles: 23.00 | Brooks Pure Cadence 4 Blue Miles: 13.20 | Brooks Transcend 2 Miles: 5.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.05 | 0.00 | 0.00 | 0.00 | 14.05 |
| 14.05 miles easy on Monroe Your Boat with Matt, Ben, and Jason, avg pace 7:19/mile. I did four sets of hill sprints at the end too. My knee felt reasonably good.
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| Brooks Adrenaline 15 (Orange) Miles: 14.05 |
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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 with Ben (Denver and Matt ran first two with us) in South Ogden, down into Uintah, up the toll road, Terrace and back, avg pace 7:12/mile.
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| Brooks Ravenna 5 Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 6.00 | 0.00 | 13.20 |
| LT REPS: 2-MILE REPEATS
I met Ben at the pond at 5:15. We warmed up three miles with a few strides and then got into 3x2 on the aerobic builder route. I wanted to average sub-10:00 on mine. After the first I took 3-min jog rest. After the 2nd set I took about twice that to use the secret bathroom.
Splits:
9:56 (4:58, 4:58)
9:58 (4:59, 4:59)
10:03 (4:58, 5:05)
Today showed me how far I have to go if I want to run a 1:04 half marathon. My fitness is nowhere near where it was two months ago. I've got work to do. But, so far my knee is cooperating and I'm almost over my cold (it's only been two weeks, sheesh). Ben did great! Maybe his best 2-mile reps ever.
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| Brooks Pure Cadence 4 Blue Miles: 13.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.60 | 0.00 | 0.00 | 0.00 | 12.60 |
| AM: 7.55 miles early with some strides, avg pace 6:57/mile. Maybe more later today, maybe not...
PM: 5.05 miles easy after work out west in Syracuse on the paved trail, avg pace 6:52/mile.
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| Brooks Transcend 2 Miles: 5.05 | Brooks Adrenaline 15 (Orange) Miles: 7.55 |
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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 in Central Ogden with Ben, Denver, and Matt, avg pace 7:47/mile.
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| Brooks Ravenna 5 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.85 | 0.00 | 6.15 | 0.00 | 19.00 |
| LONG RUN: 60-MIN FARTLEK IN MIDDLE
I was going to meet Bryant and Ben in West Haven at the Country Park. But both of them had to cancel at the last minute due to sicknesses to them or their family. So, I was solo. I ran out into Roy and on the way back I hit the rail trail and started my fartlek. I did 5 sets of 3-2-1 minute pickups with equal 3-2-1 minute jogs for rest. I stopped briefly back at the car to get a drink and drop off my headlamp and then continued the run out west. After the last set of pickups I had my phlegm/mucous problem, which resulted in me throwing up again. This is frustrating. I thought maybe I'd found a solution for it, but I guess not. Next step in solving it I guess is carrying water with me on my runs (which really sucks). I have to figure out why this is happening. It's worthless to even attempt another marathon until I do, since I throw up everytime I put in a hard effort over 15 miles it seems.
Average pace for the 6.15 miles worth of pickups was 4:55/mile. Average pace for the total run was 6:23/mile.
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| Brooks Adrenaline 15 (Orange) Miles: 19.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 69.70 | 0.00 | 12.15 | 0.00 | 81.85 |
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| Brooks Adrenaline 15 (Orange) Miles: 40.60 | Brooks Ravenna 5 Miles: 23.00 | Brooks Pure Cadence 4 Blue Miles: 13.20 | Brooks Transcend 2 Miles: 5.05 |
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