Everything Counts

Week starting Sep 04, 2016

15% off for Fast Running Blog members at St. George Running Center!

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

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Salomon Pro Wings 2 Lifetime Miles:						161.10
Brooks PureCadence 5 Lifetime Miles:						101.85
Brooks Adrenaline 17 Lifetime Miles:						161.85
Brooks Transcend 4 Lifetime Miles:						219.45
Brooks Ravenna 8 Lifetime Miles:						225.10
Brooks PureCadence 6 Lifetime Miles:						188.10
Brooks Launch 4 Lifetime Miles:						107.50
Brooks Glycerin 14 Lifetime Miles:						101.47
Brooks Hyperion Lifetime Miles:						92.13
Brooks Caldera Lifetime Miles:						31.10

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
72.32	30.53	0.00	0.00	102.85

Salomon S-Lab XT 6 Miles: 5.65	Adidas Supernova Sequence 8 Miles: 25.95	Asics GT 2000 3 Miles: 12.00	Hoka One One Constant Miles: 4.00	Brooks PureCadence 4 Miles: 41.25	Altra Provision 2 Miles: 6.00	Brooks Adrenaline GTS 15 Miles: 8.00

Weight: 153.20

Mon, Sep 05, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
22.10	0.00	0.00	0.00	22.10

AM: 16.45 miles on the aerobic builder route extended into Ogden at the end, avg pace 7:00/mile. Ben, Taylor, Henry, and Jared showed up. Jared ran first three with us. We ran into Coach Hislop toward the end, who was out on his five mile walk. Good run that went by fast with some good conversation.

PM: 5.65 miles on the Sardine Peak trail from Maples gate to Ogden Canyon Overlook and back, while the kids played on the Snow Basin playground, avg pace 7:09/mile.

Salomon S-Lab XT 6 Miles: 5.65	Adidas Supernova Sequence 8 Miles: 16.45

Weight: 154.40

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Tue, Sep 06, 2016

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 a couple miles with Denver in Layton, avg pace 7:33/mile.

Asics GT 2000 3 Miles: 12.00

Weight: 153.80

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Wed, Sep 07, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.72	12.43	0.00	0.00	22.15

LONG INTERVALS: 4X5K WITH 1K REST

We switched our route a tad and ran the Uintah route we did for the 16-mile tempo a few weeks ago. We started on Skyline at Aztec. I ran well and I'm happy with it, but I'm just slightly behind where I was for Ogden at this same point in the buildup. I wish I were a bit more fit, but it is what it is at this point. I'm three pounds heavier now than I was then and I just cannot shed it, even with restricting sugars.

Splits:

16:07 (3:07, 3:14, 3:17, 3:18, 3:10)

16:16 (3:11, 3:13, 3:15, 3:19, 3:17)

16:12 (3:28, 3:15, 3:15, 3:07, 3:05)

16:04 (3:06, 3:18, 3:11, 3:16, 3:11)

Average of 16:09.8 or 5:12/mile. I was a 15:59 avg for same workout in spring.

PM: 4 miles easy pushing Hannah and Nora in the double stroller, avg pace 7:21/mile.

Hoka One One Constant Miles: 4.00	Brooks PureCadence 4 Miles: 18.15

Weight: 0.00

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Thu, Sep 08, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.00	0.00	0.00	0.00	14.00

AM: 8 mile shuffle, avg pace 7:51/mile. Yesterday pretty much drained me. Today and tomorrow will be easy recovery runs and then the big one on Saturday!

PM: 6 miles with Manny on the Centenntial Trail from Uintah, avg pace 6:51/mile. I only felt about 100 times better this afternoon than this morning! Phew, I was worried with how badly I felt this morning; I thought maybe I was getting sick. But I feel much better now. I got in a ton of calories today and drank lots of water.

Altra Provision 2 Miles: 6.00	Brooks Adrenaline GTS 15 Miles: 8.00

Weight: 152.20

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Fri, Sep 09, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.50	0.00	0.00	0.00	9.50

9.5 miles easy with Dave from my house, avg pace 7:18/mile.

Adidas Supernova Sequence 8 Miles: 9.50

Weight: 151.80

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Sat, Sep 10, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	18.10	0.00	0.00	23.10

LONG TEMPO

Ben, Bryant, and I ran up in Monte Cristo. We did a three-mile warmup with half of it up the highway and half back down. We started at the dirt lot and did 18 miles of tempo. We did one mile out and back up toward Causey to get a good uphill mile in the middle of the tempo. Bryant and I ran the whole way together and did a 5:20/mile avg. So, basically 18 miles at 2:20 marathon pace. Three more weeks to STG!

Brooks PureCadence 4 Miles: 23.10

Weight: 153.80

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
72.32	30.53	0.00	0.00	102.85

Salomon S-Lab XT 6 Miles: 5.65	Adidas Supernova Sequence 8 Miles: 25.95	Asics GT 2000 3 Miles: 12.00	Hoka One One Constant Miles: 4.00	Brooks PureCadence 4 Miles: 41.25	Altra Provision 2 Miles: 6.00	Brooks Adrenaline GTS 15 Miles: 8.00

Weight: 153.20

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