| 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 | | 84.60 | 16.00 | 0.00 | 0.00 | 100.60 |
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| Brooks Adrenaline GTS 16 Miles: 28.60 | Hoka One One Constant Miles: 15.40 | Brooks Transcend 2 Miles: 5.50 | ASICS DS Trainer 20 Miles: 36.50 | Brooks Pure Cadence 4 Blue Miles: 6.25 | Salomon S-Lab XT 6 Miles: 8.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM: 15 miles easy with Ken, Denver, Ben, Matt, Jason, and Dave, avg pace 7:18/mile on a hilly route. Happy Birthday shout out to Denver!
PM: 5 miles on the treadmill watching the kids, while Amy ran outside, avg pace 7:00/mile.
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| Brooks Adrenaline GTS 16 Miles: 15.00 | Hoka One One Constant Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.50 | 0.00 | 0.00 | 0.00 | 18.50 |
| AM: 13 miles easy with Ben and Dave for the first five miles, avg pace 7:20/mile.
PM: 5.5 miles with Ken, avg pace 6:40/mile.
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| Brooks Transcend 2 Miles: 5.50 | ASICS DS Trainer 20 Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.60 | 0.00 | 0.00 | 0.00 | 13.60 |
| 13.6 miles with Ken, Ben, Moss, Jason, and Matt on the parkway to West Haven, looping back to the pond thru Central Ogden, avg pace 7:05/mile.
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| Brooks Adrenaline GTS 16 Miles: 13.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.65 | 0.00 | 0.00 | 0.00 | 16.65 |
| AM: 10.4 miles easy with Bryant in South Weber, avg pace 6:47/mile. This is the first day this week that I felt my legs had some spring back in them after Saturday's race.
PM: 6.25 miles easy with Ben and Ken in Ogden, including 8x8 second hill sprints.
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| Brooks Pure Cadence 4 Blue Miles: 6.25 | Hoka One One Constant Miles: 10.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.35 | 0.00 | 0.00 | 0.00 | 8.35 |
| 8.35 miles easy on the trails on a beautiful morning with Ken and Jason (Dave joined us for first two as well), avg pace 8:06/mile. We have a long tempo on the sched tomorrow, looking forward to putting the capstone on this high-mileage week. |
| Salomon S-Lab XT 6 Miles: 8.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 16.00 | 0.00 | 0.00 | 23.50 |
| 16 MILE TEMPO AT GOAL MP+15 SECONDS
I met Ken at his house and we drove up to meet Ben in the Valley at Mile 14 on the marathon course. We dropped Ken's truck off and drove Ben's car up to the start. From there we warmed up to Causey Dam and back (4 miles). Then we started a 16-mile tempo at the marathon start line.
I was hoping to hit roughly 5:30-5:35/mile. I figured 5:25-5:30 on the downhill miles, 5:30-35 on the rolling miles, and 5:35-5:40 on the uphill miles. I felt incredible for the first 8 miles. I had to consciously dial it back here. But once I hit the rollers at Mile 9 I was starting to work. It's a good thing today wasn't the actual day, because I had my mucous buildup at mile 15 and had I gone past 16 miles I likely would've thrown up around mile 18-19. So, that's frustrating. I really don't know what to do about it. I've tried so many things and thought I had a solution. Anyway, overall average for the tempo was 5:31/mile.
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| ASICS DS Trainer 20 Miles: 23.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 84.60 | 16.00 | 0.00 | 0.00 | 100.60 |
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| Brooks Adrenaline GTS 16 Miles: 28.60 | Hoka One One Constant Miles: 15.40 | Brooks Transcend 2 Miles: 5.50 | ASICS DS Trainer 20 Miles: 36.50 | Brooks Pure Cadence 4 Blue Miles: 6.25 | Salomon S-Lab XT 6 Miles: 8.35 |
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