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Week starting Nov 04, 2012

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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
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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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
40.508.005.000.2553.75
Mizuno Wave Alchemy Miles: 9.00Asics 2170 (Newer) Miles: 10.00Adidas Supernova Sequence Miles: 25.50Asics DS Racer Miles: 9.25
Weight: 154.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Weight: 153.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.259.00

9 miles easy on the north base loop.  Quarter mile hill surge in the middle.

Mizuno Wave Alchemy Miles: 9.00
Weight: 155.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.008.000.000.0010.00

AEROBIC BUILDER

Another aerobic builder with the guys at the Riverdale Parkway at 545 this morning.  The crew this morning was Ken, Jon, Bret F, and Jace (nickname Six on this blog).  2-mile warmup followed by 8 miles at a 5:55 avg.  I think these are getting easier for everyone as this morning seemed a lot more conversational than the last few weeks.

Asics 2170 (Newer) Miles: 10.00
Weight: 154.60
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles easy.

Adidas Supernova Sequence Miles: 9.00
Weight: 155.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.005.000.009.25

INTERVALS

I did some intervals on the flat section of the base perimeter road.  I did one each of 1.5 miles, 1.25 miles, 1 mile, 0.75 miles, and 0.5 miles (with 0.25 jog for rest in between at 8:00 pace).  The 1.5 mile interval and the 0.5 mile interval were both into a decent headwind while the others had tailwind.

1.5 Miles 7:44 (5:09 pace)

1.25 Miles 6:21 (5:05 pace)

1 Mile 4:54

0.75 Miles 3:34 (4:45 pace)

0.50 Miles 2:29 (4:58 pace)

Asics DS Racer Miles: 9.25
Weight: 154.40
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

A little bit of knee pain today in my left knee, so I'm going to take today off to let it heal a bit.

Weight: 153.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.000.000.0016.50

Early morning long run with Ken, Bret F, Jon, and Bryant.  We hit up the Bonneville Shoreline Trail in about 9 inches of snow.  As we descended down a bit the snow became more shallow and easier to run in.  We ran for 2 hours and 10 minutes with the pace varying from 6:15 up to 9:45 but the effort was pretty consistent.  The soft snow was great for my aching knee.

Adidas Supernova Sequence Miles: 16.50
Weight: 155.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
40.508.005.000.2553.75
Mizuno Wave Alchemy Miles: 9.00Asics 2170 (Newer) Miles: 10.00Adidas Supernova Sequence Miles: 25.50Asics DS Racer Miles: 9.25
Weight: 154.60
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