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Week starting Dec 09, 2012

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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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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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
43.8320.506.000.0070.33
Adidas Supernova Sequence Miles: 23.15Mizuno Wave Alchemy Miles: 10.00Saucony Progrid Guide 5 Miles: 27.00Saucony Fastwich (Red) Miles: 10.18
Weight: 152.06
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Weight: 153.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM: 10 miles easy on the base perimeter road.  It was colder this morning, but with the right clothing you can still stay nice and warm.  Overall, it was a pretty good run this morning.

Lunch: I ran another 5 miles easy on the treadmill in the base gym.  I planned on working through lunch, but ended up getting my charts done early.  So, I found my pair of clean running clothes in the trunk for emergencies and got another run in.  Now I have to remember to put a new emergency pair in there.

Adidas Supernova Sequence Miles: 15.00
Weight: 153.80
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.507.500.000.0010.00

AEROBIC BUILDER

I met up with Ken, Jace, and Jon at the Dee Events Center parking lot for a slippery aerobic builder. We figured the Riverdale Parkway would be too dangerous to run on fast in the dark after a snowfall, so we hit some roads. It was still pretty slick in spots and we had a few near falls, but in the end we made it safely.

The plan was 2 miles warmup and then 8 miles at 5:45 average.  But during the middle of the run we cut across on a pathway instead of running on the highway and it was super slick and we had no choice but to slow down for 0.5 miles, hence the 7.5 miles of faster pace rather than 8 miles.

Average pace for 7.5 miles was 5:39.

Mizuno Wave Alchemy Miles: 10.00
Weight: 152.20
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles easy on the north base loop.  It was warmer this morning, which was nice.

Saucony Progrid Guide 5 Miles: 9.00
Weight: 150.60
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.180.006.000.0010.18

MILE REPEATS

I met up with Ken at the base pond early this morning for some mile repeats.  The plan was to keep the rest time short, we settled on 75 seconds.  We looped the pond for the repeats.  The first half is rolling hills (for those who have run Thanksgiving Point Half, think the golf course section of that race) and the second half coming back is flat but into the wind.  So, I think today's intervals were about 5 seconds slower than a flat mile.

We had a hard time getting going on the first one, but after that I settled into pace.  Ken just simply didn't have it today (we all have those bad days) and so I was on my own after the first one. 

Splits: 5:09 5:02 4:57 5:02 5:02 5:00 (5:02 average)

Afterward I was telling Ken how these sounded a lot easier than they actually were.  It was a tough workout with the hills and wind, but I am pretty happy with it.

Saucony Fastwich (Red) Miles: 10.18
Weight: 151.80
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.150.000.000.008.15

8.15 miles easy.  I had the day off so I met Ben out in North Ogden for an easy run.  It was good to run with him again; it's been about 4-5 weeks.  The weather was perfect this morning.

Adidas Supernova Sequence Miles: 8.15
Weight: 151.60
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.0013.000.000.0018.00

AEROBIC BUILDER

I met up with Jon, Bryant, and Albert at the 21st Street Pond at 7 this morning.  Luckily out west there, the roads were clear of snow and we were able to get a good run in.  We did a 3-mile slow warmup followed by the aerobic builder. 

Albert did the first 2 miles of the aerobic builder then turned back.  Bryant did five miles then took three off and then did three more with us.  Jon did 11 miles and I did 13.

It ended up being 5:40 average pace for me for 13 miles.  It was a good run and I am super proud of how well Jon is coming along.  If he decides to actually race this year, watch out! We'll have another player in the game.

Saucony Progrid Guide 5 Miles: 18.00
Weight: 151.40
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
43.8320.506.000.0070.33
Adidas Supernova Sequence Miles: 23.15Mizuno Wave Alchemy Miles: 10.00Saucony Progrid Guide 5 Miles: 27.00Saucony Fastwich (Red) Miles: 10.18
Weight: 152.06
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