| 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 | | 77.66 | 25.19 | 0.00 | 0.00 | 102.85 |
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| Altra Provision 2 Miles: 10.45 | Brooks Adrenaline GTS 15 Miles: 20.15 | Hoka One One Constant Miles: 13.00 | Brooks Pure Cadence 4 Miles: 40.20 | Asics GT 2000 3 Miles: 8.85 | Adidas Supernova Sequence 8 Miles: 10.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.45 | 0.00 | 0.00 | 0.00 | 20.45 |
| A.M. 15.15 miles easy on the usual Monday route, avg pace 7:17/mile. It's getting pretty dark at 5:00 a.m. these days, which means it's almost headlamp season. P.M. 5.3 miles moderate with 8x8 second hill sprints, avg pace minus rest sections was 6:30/mile. |
| Altra Provision 2 Miles: 5.30 | Brooks Adrenaline GTS 15 Miles: 15.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 miles easy with a huge crew, Ben, Ken, Dave, Brayden, Jake, Henry, and Addison, avg pace 6:58/mile on the Uintah-Toll-Terrace loop |
| Hoka One One Constant Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.91 | 11.19 | 0.00 | 0.00 | 23.10 |
| AM: LONG INTERVAL REPS: 6X3K WITH 1K MODERATE PACED REST
I met Ken and Ben at Kneaders at 4:50 then Dave, Jared, and Henry at 5:00 at Ken's office. We hit the restrooms then started the warm-up. We warmed up 4k to Beus Trailhead. Then started the workout. It went really well. I was hoping for a 5:10/mile average and I ended up with 5:11/mile, so really close. Splits: 9:39 9:38 9:43 9:39 9:46 9:34 Avg of 9:39.8 or 5:11/mile. 2k shuffle at 8-9:00/mile pace cool down and then immediately drank a protein Ucan to start the recovery process. Good times this morning!
PM: 5 miles after work with Jared and Taylor from Harmon's in Roy, avg pace 7:13/mile.
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| Brooks Adrenaline GTS 15 Miles: 5.00 | Brooks Pure Cadence 4 Miles: 18.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM: 8.85 miles easy in South Weber with Matt, avg pace 8:06/mile. PM: 5.15 miles easy on Centennial Trail, avg pace 7:18/mile. I stepped on a small snake, which startled me a bit. But it was just a tiny fella and he's ok. No harm, no foul. |
| Altra Provision 2 Miles: 5.15 | Asics GT 2000 3 Miles: 8.85 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| 10.2 miles easy with Dave from the Hess, avg pace 7:11/mile. |
| Adidas Supernova Sequence 8 Miles: 10.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 14.00 | 0.00 | 0.00 | 22.10 |
| 14-MILE QUICK PACE TEMPO (DOWNHILL TRAINING FOR STG)
I ran a 4-mile warmup, 14 miles at 5:15/mile, and 4-mile cool down for a total of 22.1 miles at 6:04/mile pace. We ran down Monte Cristo again and the weather was perfect. I felt substantially better than last week and the first ten miles felt easy.
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| Brooks Pure Cadence 4 Miles: 22.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 77.66 | 25.19 | 0.00 | 0.00 | 102.85 |
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| Altra Provision 2 Miles: 10.45 | Brooks Adrenaline GTS 15 Miles: 20.15 | Hoka One One Constant Miles: 13.00 | Brooks Pure Cadence 4 Miles: 40.20 | Asics GT 2000 3 Miles: 8.85 | Adidas Supernova Sequence 8 Miles: 10.20 |
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