| 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 | | 73.80 | 28.00 | 0.00 | 0.00 | 101.80 |
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| Brooks Ravenna 6 Miles: 4.50 | Brooks Adrenaline 15 (Orange) Miles: 18.80 | Brooks Transcend 2 Miles: 27.35 | Brooks Pure Cadence 4 Miles: 35.85 | Brooks Racer ST5 Miles: 4.65 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.30 | 0.00 | 0.00 | 0.00 | 23.30 |
| AM: 18.8 miles easy with Ben and Bryant, avg pace 6:33/mile. The weather was a lot cooler and enjoyable. We ran the Aerobic Builder route and then extended it into reverse Monroe Your Boat. I felt a bit weak earlier in the run (maybe due to yesterday's fast?), but strong at the end. Ben was adding on after Bryant and I finished; he was feeling good.
PM: 4.5 miles easy around my 'hood with 4x12 second strides on the soccer field, avg pace 6:32/mile.
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| Brooks Ravenna 6 Miles: 4.50 | Brooks Adrenaline 15 (Orange) Miles: 18.80 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.65 | 0.00 | 0.00 | 0.00 | 10.65 |
| 10.65 miles on the trails by headlamp with Ben, Denver, and Ken for first part, avg pace 8:22/mile. We were a tad slower due to Ben's headlamp going out and him trying not to die (or sprain an ankle).
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 12.00 | 0.00 | 0.00 | 23.00 |
| AEROBIC BUILDER: 3x4
I met Jon and Ben at Smiths. We warmed up just over 2.5 miles and I threw in one stride. Then we started a three by four-mile workout. I was aiming for 5:21 pace, as I feel that may be close to 5:15 sea level effort. But as usual I had a hard time not being a tad quick. I need to aim for 5:25 next time so it ends up at 5:21. We took about four minutes between sets. I had to take a quick stop at a ports pottie during second set.
Splits: 5:18 5:15 5:18 5:20 rest 5:17 5:19 5:17 5:15 rest 5:17 5:14 5:15 5:16
PM: 7.3 miles on the Riverdale Parkway, avg pace 6:37/mile. I felt surprisingly good considering this morning's workout. Tomorrow may be a different story...
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| Brooks Transcend 2 Miles: 7.30 | Brooks Pure Cadence 4 Miles: 15.70 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.65 | 0.00 | 0.00 | 0.00 | 14.65 |
| AM: 10 miles on the Riverdale & Ogden parkways with Denver, Ben, Jon, and Ken, avg pace 7:23/mile. I was TIRED.
PM: 4.65 miles on Kay's Creek Parkway up around Hobbs Reservoir, avg pace 6:39/mile.
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| Brooks Racer ST5 Miles: 4.65 | Brooks Transcend 2 Miles: 10.00 |
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| | 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 Ken and Jon, while Denver did first five with us, avg pace 7:05/mile on a hilly route.
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| Brooks Transcend 2 Miles: 10.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.15 | 16.00 | 0.00 | 0.00 | 20.15 |
| LONG RUN - QUICK PACE
I met Bryant at Farmington Station for a long run. We did two ten-mile loops on the Legacy Parkway and on the Rail Trail. We did 2-mile warmup, 16 miles at marathon pace + 15 seconds, and a 2-mile cooldown. We stopped briefly at the cars at ten miles to drop off headlamps, grab a drink, and use secret bathroom.
Splits for 16 mile pickup: 531 535 531 525 528 527 533 530 531 528 527 531 530 527 529 527
I felt strong and Bryant did awesome.
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| Brooks Pure Cadence 4 Miles: 20.15 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 73.80 | 28.00 | 0.00 | 0.00 | 101.80 |
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| Brooks Ravenna 6 Miles: 4.50 | Brooks Adrenaline 15 (Orange) Miles: 18.80 | Brooks Transcend 2 Miles: 27.35 | Brooks Pure Cadence 4 Miles: 35.85 | Brooks Racer ST5 Miles: 4.65 |
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