| 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
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 76.35 | 5.50 | 3.00 | 8.95 | 93.80 |
|
| Brooks Adrenaline GTS 16 Miles: 25.05 | Hoka One One Constant Miles: 22.00 | Brooks Pure Cadence 4 Blue Miles: 15.65 | Brooks Adrenaline GTS Miles: 8.00 | Salomon S-Lab XT 6 Miles: 5.60 | ASICS DS Trainer 20 Miles: 12.00 | La Sportiva Bushido Miles: 4.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 3.00 | 0.00 | 0.00 | 15.00 |
| MODERATE MONDAY
I ran with Ken and Ben on our now normal Monday route on a moderate progression, avg pace 6:25/mile. Quickest we've run yet on the last three uphill miles.
|
| Brooks Adrenaline GTS 16 Miles: 15.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles easy with Ben (and Denver for first four) with hill sprints at the end, avg pace 7:40/mile.
|
| Hoka One One Constant Miles: 12.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 8.95 | 15.65 |
| INTERVALS: 7x2,000 METERS
Ken, Ben, and I met at Smiths and warmed up three miles to the OHS track including 4x100 strides. We met Denver and Moss at the track. My plan was 7-8 reps of 2,000 meters at the same pace as I did 1,000 reps last month (4:58/mile).
Overall the workout went quite well. It got a bit miserable when it was rainy and windy, but the rain let up on the last few reps and it was nice. I took 3:00 rest, one of which was walking and two jogging.
Splits: 6:09, 6:09, 6:10, 6:12, 6:11, 6:12, 6:08 for a 6:10 avg or 4:56/mile.
I felt pretty controlled throughout the workout.
|
| Brooks Pure Cadence 4 Blue Miles: 15.65 |
| |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM: 8 miles easy, avg pace 7:45/mile.
PM: 10 miles on Weber River/Centennial Trail with Denver and Ken, avg pace 7:06/mile.
|
| Brooks Adrenaline GTS Miles: 8.00 | Hoka One One Constant Miles: 10.00 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.05 | 0.00 | 0.00 | 0.00 | 10.05 |
| 10.05 miles easy with 6 hill sprints at the end with Ben, avg pace 8:03/mile.
|
| Brooks Adrenaline GTS 16 Miles: 10.05 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.60 | 2.50 | 3.00 | 0.00 | 23.10 |
| AM: 11.1 miles on the trails with Bret at a pretty moderate pace (for trails), avg pace 7:45/mile. I broke in a new pair of trail shoes for the first 4.5 miles and then switched into my Salomon's.
Lunchtime: I wanted to get a low-fuel, somewhat-fatigued-state workout in. So, all I ate after the morning run was a small egg/sausage burrito and a chocolate milk. Then I had a Honeystinger waffle right before the workout. I warmed up two miles and then attempted 2x4 mile fartleks alternating half miles at 5:00/5:30 pace. The first four went well, but I was pretty tired at the end of it. I took half mile jog rest and started the second set and after a mile I pulled the plug. I was pretty dang exhausted and didn't want to dig too deep of a hole. I actually tried one more time to start back up, but again just didn't have it. So I jogged the rest of the way. Total mileage was 12 miles, avg pace 6:13/mile.
Fartlek: 2:42/2:27 2:45/2:26 2:40/2:27 2:38/2:29 (I was fast on every split, probably part of the reason I couldn't finish the workout), rest, then 2:43/2:30 stopped, tried one more time 2:37, and called it for good.
|
| Salomon S-Lab XT 6 Miles: 5.60 | ASICS DS Trainer 20 Miles: 12.00 | La Sportiva Bushido Miles: 4.50 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 76.35 | 5.50 | 3.00 | 8.95 | 93.80 |
|
| Brooks Adrenaline GTS 16 Miles: 25.05 | Hoka One One Constant Miles: 22.00 | Brooks Pure Cadence 4 Blue Miles: 15.65 | Brooks Adrenaline GTS Miles: 8.00 | Salomon S-Lab XT 6 Miles: 5.60 | ASICS DS Trainer 20 Miles: 12.00 | La Sportiva Bushido Miles: 4.50 |
| |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|