| 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 | | 34.76 | 1.00 | 0.00 | 1.99 | 37.75 |
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| Brooks Pure Cadence 3 Miles: 12.00 | Brooks Transcend Miles: 6.25 | Brooks Adrenaline ASR 10 GTX Miles: 11.25 | Brooks Ravenna 5 Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy with Dave & Denver on base perimeter road, avg pace 7:12. Then I did 35 minutes on the Arc Trainer, core, hip exercises, and upper body lifting.
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| Brooks Pure Cadence 3 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 0.00 | 0.00 | 1.99 | 6.00 |
| FAST REPS
I warmed up 2 miles with Denver and then did 6x400 meters and 4x200 meters while Denver kept going easy. I took 90 seconds inactive rest for 400s and 60 seconds for 200s.
I planned/hoped I could at least hit 75 avg. Without looking at pace at all I hit 69.5 73.1 70.0 68.5 67.2 & 68.5 (69.4 avg or about 4:39 pace) Then on 200s I did 32.8 32.3 30.7 32.5 (32.05 avg or about 4:18 pace).
Then I cooled down, did core, hip exercises, pushups, and lower body lifting.
I was pleasantly surprised I was running much faster than I thought. Speed appears to be still there, but stamina and endurance will take awhile to return.
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| Brooks Pure Cadence 3 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 6.25 miles easy with Ken, Denver, and Dave along the Weber River on the new path heading East into South Weber from Riverdale, avg pace 7:13. Once I got home I did my core exercises, hip exercises, and some pushups.
I'm feeling pretty good. My knee is feeling better, maybe 95%. I feel like all the strength work and rehab activities are helping a lot as is the supplemental cross training. I am way ahead of the schedule I had in my mind, but I have to continue to be patience and methodical on how I increase mileage and training load. I still have a long ways to go, but I'm enjoying the journey and especially enjoy getting my brother Denver out there running again. He's a great runner, who just hasn't trained for quite a few years.
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| Brooks Transcend Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy at midnight on Christmas Eve/Christmas Morning on the Ogden Parkway with Ken, Steve, Jon, Ben, and Taylor, avg pace 6:53. It started lightly snowing just as we started running and continued throughout. Temperature was perfect, maybe even a tad warm. This was a very enjoyable run with friends. Now I gotta get as much sleep as I can before my girls wake up. Merry Christmas everyone!
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| Brooks Adrenaline ASR 10 GTX Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| 5.25 miles easy with Denver and Dave on a slick, hilly route in Shadow Valley, avg pace 7:48. We did our core exercises, hip exercises, and some pushups afterward.
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| Brooks Adrenaline ASR 10 GTX Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 1.00 | 0.00 | 0.00 | 8.25 |
| 8.25 miles with Ben, Jon, Denver, Dave, and Ken from Ben's house in Harrisville, avg pace 6:50. Dave and I picked up mile 7 and ran a 5:35 for that mile. After the run Ben's wife, Nikki, made us all some delicious breakfast burritos! Dave, Denver and I did core exercises after the run and I also did some pushups with Ben.
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| Brooks Ravenna 5 Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 34.76 | 1.00 | 0.00 | 1.99 | 37.75 |
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| Brooks Pure Cadence 3 Miles: 12.00 | Brooks Transcend Miles: 6.25 | Brooks Adrenaline ASR 10 GTX Miles: 11.25 | Brooks Ravenna 5 Miles: 8.25 |
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