| 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 | | 69.75 | 10.00 | 0.00 | 6.00 | 85.75 |
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| Brooks Ravenna 5 Miles: 23.50 | Brooks Adrenaline 15 (Orange) Miles: 13.05 | Brooks Pure Cadence 4 Blue Miles: 14.90 | Brooks Ravenna 6 Miles: 4.30 | Brooks Adrenaline GTS Miles: 30.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| 13.5 miles easy with Ben, Ken, Matt, and Jon in Ogden, avg pace 7:37/mile on slick, slight snow-dusted roads.
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| Brooks Ravenna 5 Miles: 13.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.05 | 0.00 | 0.00 | 0.00 | 13.05 |
| 13.05 miles easy on the South Ogden/Uintah/Washington Terrace loop with Ben, Denver, Matt and even Manny for a couple miles, avg pace 7:20/mile.
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| Brooks Adrenaline 15 (Orange) Miles: 13.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.90 | 0.00 | 0.00 | 6.00 | 14.90 |
| 3/4 MILE REPS
I met Ben, Ken, Moss, Denver, and Matt at Smiths at 5:15. Denver and Matt went easy so they were only with us for a bit. The rest of us warmed up 4 miles and started the workout. It was 17 degrees out, which makes for a tough first few intervals, but once I got warmed up I was able to hit some quicker paces. I took 2:30 jogging rest.
Splits: 3:42.6, 3:39, 3:37, 3:38, 3:39.9, 3:40.6, 3:36.7, 3:33.4 for an average of 3:38.4 or 4:51/mile pace
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| Brooks Pure Cadence 4 Blue Miles: 14.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.30 | 0.00 | 0.00 | 0.00 | 14.30 |
| AM: 10 miles easy in South Weber down to Weber River Path and back, avg pace 6:53/mile. I got out way later than normal, as we had two sick kids last night. One with a very high fever and the other with frequent trips to the bathroom with an upset tummy. Amy got less sleep than I did, but we both got very little. Nora's fever finally broke this morning, which is a relief.
PM: 4.3 miles easy in South Weber, avg pace 7:15/mile.
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| Brooks Ravenna 6 Miles: 4.30 | Brooks Adrenaline GTS Miles: 10.00 |
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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 with Bryant and Ken on a hilly route in East Layton, avg pace 7:35/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 | | 10.00 | 10.00 | 0.00 | 0.00 | 20.00 |
| LONG RUN WITH 10 QUICK-PACED MILES AT GOAL MP+15
I met Ken, Bryant, Ben, and Taylor at the Country Park in West Haven at 6:30. We ran a short 4-mile loop back to the cars to drop off headlamps. Then we headed up Hinckley Dr. to the Rail Trail. We started a ten-mile pickup. Bryant and I targeted 5:30 avg. I didn't feel all that great. I was uncomfortable most of the run. I wasn't out of breath and my legs felt fine, I just felt blah...maybe it was staying up until 2:00 am playing the board game Puerto Rico with Denver, Dave, and Ken.
Anyway, despite not feeling the greatest Bryant and I hit the splits we wanted:
5:33 5:30 5:22 5:25 5:29 5:29 5:37 5:29 5:26 5:21 for a 5:28-ish avg. Miles 2.5-6 were aided slighty; the rest of the miles were quite flat.
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| Brooks Adrenaline GTS Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 69.75 | 10.00 | 0.00 | 6.00 | 85.75 |
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| Brooks Ravenna 5 Miles: 23.50 | Brooks Adrenaline 15 (Orange) Miles: 13.05 | Brooks Pure Cadence 4 Blue Miles: 14.90 | Brooks Ravenna 6 Miles: 4.30 | Brooks Adrenaline GTS Miles: 30.00 |
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