Everything Counts

Week starting Nov 30, 2014

15% off for Fast Running Blog members at St. George Running Center!

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

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Salomon Pro Wings 2 Lifetime Miles:						161.10
Brooks PureCadence 5 Lifetime Miles:						101.85
Brooks Adrenaline 17 Lifetime Miles:						161.85
Brooks Transcend 4 Lifetime Miles:						219.45
Brooks Ravenna 8 Lifetime Miles:						225.10
Brooks PureCadence 6 Lifetime Miles:						188.10
Brooks Launch 4 Lifetime Miles:						107.50
Brooks Glycerin 14 Lifetime Miles:						101.47
Brooks Hyperion Lifetime Miles:						92.13
Brooks Caldera Lifetime Miles:						31.10

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.00	13.00

Brooks Transcend Miles: 5.00	Brooks Ravenna 5 Miles: 5.00	Brooks Pure Cadence 3 Miles: 3.00

Weight: 0.00

Mon, Dec 01, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.50	0.00	0.00	0.00	2.50

I did 53 minutes on the Arc Trainer at a moderate effort and then hopped on the treadmill for 2.5 miles easy at 7:33 avg pace. The pain on the interior knee has reduced a lot and doesn't hurt, but I can still feel its presence a bit. Hopefully it'll be gone altogether soon and I can get back to getting back to running! I followed up with abs and hip exercises.

Brooks Transcend Miles: 2.50

Weight: 0.00

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Tue, Dec 02, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.00	0.00	0.00	0.00	2.00

I did 30 minutes on the Stairmaster and then 2 miles on the treadmill at 8:10 avg pace. It took tremendous discipline to not speed it up. But I really wanted to keep it slower and easy, don't want to aggravate the knee. Then I do another 15 minutes on the elliptical since the arc trainers were all being used. Finished up with abs, hip exercises, and lower body lifting.

Brooks Ravenna 5 Miles: 2.00

Weight: 0.00

Comments(2)

Wed, Dec 03, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.50	0.00	0.00	0.00	2.50

50 minutes on the Arc Trainer and then 2.5 miles on treadmill at 7:28 avg pace. Finished up with abs, hip exercises, pushups, pullups, & bar dips.

Brooks Transcend Miles: 2.50

Weight: 0.00

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Thu, Dec 04, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

60 minutes on the Arc Trainer. I simulated 8x30 second hill reps by amping the incline and resistance and going hard as I could for the 30 seconds. Finished up with abs, hip exercises, pushups, and lower body lifts. My legs are TIRED. I'm glad I skipped running today, knee feels good. Maybe three easy tomorrow.

Weight: 0.00

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Fri, Dec 05, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	0.00	0.00	0.00	3.00

3 miles easy on base with Dave, avg pace 7:47. Great December temps and it was so nice to get out of the gym and not cross train today. The knee felt ok, still minor discomfort, but steadily healing I think/hope. We did some abs and hip exercises after the run.

Brooks Pure Cadence 3 Miles: 3.00

Weight: 0.00

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Sat, Dec 06, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	0.00	0.00	0.00	3.00

3 miles with my brother Denver around my neighborhood here in South Weber. Avg pace 7:39.

Brooks Ravenna 5 Miles: 3.00

Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.00	13.00

Brooks Transcend Miles: 5.00	Brooks Ravenna 5 Miles: 5.00	Brooks Pure Cadence 3 Miles: 3.00

Weight: 0.00

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