| 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 | | 66.50 | 11.80 | 1.95 | 2.10 | 82.35 |
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| Altra Provision 2 Miles: 6.30 | Mizuno Wave Inspire 11 Miles: 11.50 | Adidas Supernova Sequence 8 Miles: 10.65 | Salomon Pro Wings 2 Miles: 11.85 | Brooks Pure Cadence 4 Miles: 33.40 | Hoka One One Constant Miles: 8.65 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.80 | 0.00 | 0.00 | 0.00 | 17.80 |
| AM: 11.5 miles easy with Jared, Ben, and Dave, avg pace 7:23/mile.
PM: 6.3 miles moderate, avg pace 6:09/mile.
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| Altra Provision 2 Miles: 6.30 | Mizuno Wave Inspire 11 Miles: 11.50 |
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| | 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 easy in East Layton with Dave, Ben, Jared, and Jason, avg pace 7:23/mile.
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| Adidas Supernova Sequence 8 Miles: 10.65 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.90 | 3.80 | 1.95 | 1.20 | 19.85 |
| AM: WORKOUT: 20-MINUTE PROGRESSIVE TEMPO, 8X40 SECOND HILLS, 10-MINUTE TEMPO
Bryant, Ben, Dave and I met at Smith's at 5:15 a.m. We warmed up to the tempo loop with bathroom stops at Starbuck's en route. We did a 20-minute progressive tempo (10 minutes at 5:24/mile, 7 minutes at 5:09, and 3 minutes at 5:03), 5 minute jog, 8x40 second hills at 4:31 pace, 5 minute jog, 10-minute tempo to finish at 5:08/mile pace.
PM: 5.45 miles easy on the snow-covered trails in the rain, avg pace 9:38/mile.
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| Salomon Pro Wings 2 Miles: 5.45 | Brooks Pure Cadence 4 Miles: 14.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.65 | 0.00 | 0.00 | 0.00 | 8.65 |
| 8.65 miles easy on Centennial Trail from Uintah TH - Riverdale Rd - Terrace - Down Toll Rd. avg pace 7:11/mile.
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| Hoka One One Constant Miles: 8.65 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| 6.4 miles on snow-covered trails in Wheeler Canyon and on Old Snow Basin Road with Dave and Bret, avg pace 9:01/mile. We hit some mid-shin deep snow and decided to turn back before getting our legs too tired for tomorrow's workout.
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| Salomon Pro Wings 2 Miles: 6.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 8.00 | 0.00 | 0.90 | 19.00 |
| AEROBIC BUILDER & 5x45 PICKUPS
I met Dave and Moss at Kneaders at 7:15. It was 18 degrees (feels like 9 degrees) with 12 mph winds from the NW. We warmed up 6.7 miles to the start of the builder route and then did the builder into mostly headwind. I was ten seconds slower per mile than the last few weeks at a 5:25/mile avg. But, that is mostly due to the cold temps and the headwind; the effort was good. The 5x45 second pickups were faster than previous attempts due to some tailwind on those; I averaged 4:16/mile pace on those. Cool down to 2 hours total running time.
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| Brooks Pure Cadence 4 Miles: 19.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 66.50 | 11.80 | 1.95 | 2.10 | 82.35 |
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| Altra Provision 2 Miles: 6.30 | Mizuno Wave Inspire 11 Miles: 11.50 | Adidas Supernova Sequence 8 Miles: 10.65 | Salomon Pro Wings 2 Miles: 11.85 | Brooks Pure Cadence 4 Miles: 33.40 | Hoka One One Constant Miles: 8.65 |
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