| 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 | | 39.00 | 5.00 | 1.00 | 0.00 | 45.00 |
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| Brooks Transcend Miles: 13.00 | Brooks Racer ST5 Miles: 8.75 | Brooks Ravenna 5 Miles: 7.00 | Brooks Adrenaline (NYC) 15 Miles: 6.25 | Brooks Pure Cadence 3 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy with Denver, Dave, and Ken from 21st Street Pond, avg pace 7:45. Denver was struggling with the pace even though it was slower and he looked really warm, you could tell he was likely sick. So we looped back to drop him off at 4 miles. Then we picked the pace up just a tad.
After the run, Dave and I went to the base gym to do our core exercises, hip exercises, and pushups.
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| Brooks Transcend Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 3.00 | 1.00 | 0.00 | 8.75 |
| PROGRESSIVE TEMPO
I met up with Jon, Dave, and Ken for a 4-mile tempo. Dave and I hoped to run 6:00, 5:50, 5:40, 5:30. But we knew that would be tough after only five weeks back to running.
It ended up going much better than I could've hoped for: 5:54 5:42 5:33 5:23 for a 5:38 avg. That's easily the fastest I've run since March and post-injury.
After the run, we did core exercises, hip exercises, pushups, and lower body lifting at the gym followed by an ice cold shower, since a pipe burst...that was fun!
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| Brooks Racer ST5 Miles: 8.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 very easy, recovery miles with Denver & Dave on base, avg pace 8:10. Dave and I were pretty tired from yesterday and Denver is still getting over being sick, so we kept pace really easy. After the run I did core, hip exercises, pushups, and upper body lifting.
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| Brooks Transcend Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy with Bret, Dave, & Ken on the Ogden Parkway, avg pace 7:17. Then I did core exercises, hip exercises, pushups, and lower body lifting at the gym.
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| Brooks Ravenna 5 Miles: 7.00 |
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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 Denver & Dave on a semi-hilly route in Ogden, avg pace 7:03. Afterward we did core, hips exercises, and pushups.
It was actually somewhat clear this morning. Last night there was terrible haze, but the wind seems to have blown most of it out west and it was clear up near the mountains. That and running with actual daylight was a very nice and welcomed change.
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| Brooks Adrenaline (NYC) 15 Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| 10 miles with a very large and fun group (Bret, Ben, Denver, Dave, Ken, Taylor, and Jon) on the Riverdale and Ogden Parkways, avg pace 6:40. I picked up miles 7-8 on a very slight uphill and hit 5:42/5:38. I felt a bit stronger last Saturday than today, but progress is still coming right along.
This was my first double-digit run in 10 months! It's so good to be back running.
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| Brooks Pure Cadence 3 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 39.00 | 5.00 | 1.00 | 0.00 | 45.00 |
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| Brooks Transcend Miles: 13.00 | Brooks Racer ST5 Miles: 8.75 | Brooks Ravenna 5 Miles: 7.00 | Brooks Adrenaline (NYC) 15 Miles: 6.25 | Brooks Pure Cadence 3 Miles: 10.00 |
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