| 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 | | 61.94 | 11.46 | 0.00 | 3.75 | 77.15 |
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| Brooks Racer ST5 Miles: 4.00 | Brooks Adrenaline ASR 11 Miles: 10.35 | Brooks Ravenna 5 Miles: 11.10 | Brooks Pure Cadence 4 Blue Miles: 30.30 | Brooks Adrenaline 15 (Orange) Miles: 5.60 | Brooks Adrenaline GTS Miles: 10.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.35 | 0.00 | 0.00 | 0.00 | 14.35 |
| AM: 10.35 mile shuffle through mid-shin high, fresh powder up on the trails with Ken and Jon, avg pace 9:31/mile. Denver, Matt, and Ben met us too but mostly stayed on the roads.
PM: 4 miles on the treadmill at home, avg pace 6:15/mile.
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| Brooks Racer ST5 Miles: 4.00 | Brooks Adrenaline ASR 11 Miles: 10.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
| 11.1 miles easy on the Riverdale Parkway with Matt, avg pace 7:52/mile. It was mostly plowed, but was icy in several spots.
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| Brooks Ravenna 5 Miles: 11.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.04 | 2.46 | 0.00 | 3.75 | 11.25 |
| 10k FARTLEK - FAILED
I took my workout indoors this morning, since the roads were still quite icy. Usually in the winter when I have to do a treadmill workout, I like to do the 10k fartlek, since it keeps your mind occupied and helps avoid boredom. I last did this workout two years ago. Then I ran it in 31:30 at a 1% incline. Today I tried to match paces but at 1.5% incline, which theoretically is 4 seconds/mile faster effort. Well the pace was too ambitious and I ended up taking two rests instead of running the whole thing continuous.
Splits: 1.25 mile at 4:48/mile
1 mile at 5:42 pace
1 mile at 4:47 pace
3-min rest
3/4 mile at 5:40 pace
3/4 mile at 4:40 pace
3 min rest
1/2 mile at 5:32 pace
1/2 mile at 4:36 pace
0.21 at 5:24 pace
1/4 mile at 4:31 pace
For 31:36 total, but total means nothing since I took two rest breaks. It is what it is...on to the next one.
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| Brooks Pure Cadence 4 Blue Miles: 11.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
| A tale of two 5.6-mile runs
AM: 5.6 miles up to Malan's Peak and down into Malan's Basin in knee-deep at first and then mid-thigh deep snow, avg pace 15:25/mile.
PM: 5.6 miles at home, avg pace 6:39/mile
PM2: Going to go see The Force Awakens...
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| Brooks Adrenaline 15 (Orange) Miles: 5.60 |
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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 in Ogden with Ken, Matt, and Denver, avg pace 7:13/mile.
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| Brooks Adrenaline GTS Miles: 10.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.05 | 9.00 | 0.00 | 0.00 | 19.05 |
| PROGRESSION RUN
Brett Hales met me at my house and we ran down South Weber Drive to the toll road, up into the Terrace, down into Riverdale, and back home on South Weber Drive, avg pace 5:57/mile.
Splits: 644 623 609 618 632 549 539 535 549 540 541 538 537 525 512 then cool down 604 608 609 621
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| Brooks Pure Cadence 4 Blue Miles: 19.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 61.94 | 11.46 | 0.00 | 3.75 | 77.15 |
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| Brooks Racer ST5 Miles: 4.00 | Brooks Adrenaline ASR 11 Miles: 10.35 | Brooks Ravenna 5 Miles: 11.10 | Brooks Pure Cadence 4 Blue Miles: 30.30 | Brooks Adrenaline 15 (Orange) Miles: 5.60 | Brooks Adrenaline GTS Miles: 10.20 |
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