| 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 | | 286.49 | 5.00 | 25.10 | 9.61 | 326.20 |
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| ASICS DS Trainer 20 Miles: 28.30 | Altra Provision 2 Miles: 25.10 | Brooks Adrenaline GTS 15 Miles: 61.80 | Salomon S-Lab XT 6 Miles: 80.65 | Brooks Pure Cadence 4 Miles: 39.10 | Brooks Adrenaline GTS 16 Miles: 37.40 | Hoka One One Constant Miles: 34.05 | Asics DS Racer 10 Miles: 13.10 | Brooks Transcend 2 Miles: 6.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 miles easy from Beus trailhead down to Kneaders via roads, avg pace 6:56/mile. Ben had a last, long workout and needed me to help him arrange cars. I ended up running first five miles or so with Denver and Matt and then Ken met us and I ran with him the rest of the way. |
| ASICS DS Trainer 20 Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.45 | 0.00 | 0.00 | 0.00 | 15.45 |
| AM: 9.45 miles easy in South Weber, avg pace 6:51/mile.
PM: 6 miles on the lower trails with Dave, Ken, and Taylor, avg pace 7:45/mile.
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| Altra Provision 2 Miles: 6.00 | Brooks Adrenaline GTS 15 Miles: 9.45 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.05 | 5.00 | 0.00 | 0.00 | 10.05 |
| 10.05 miles on a round-trip run from Rainbow Trailhead, up Indian Trail, down to Ogden Canyon, and back, avg pace 8:35/mile with 3,450 feet of elevation gain. I was sweating like crazy for some reason! |
| Salomon S-Lab XT 6 Miles: 10.05 |
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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 along the BST, up Malan's Peak, down into the basin, and back, avg pace 9:02/mile with 3,200 feet of elevation gain. I had just over 8,000 feet for the week before today and figured that I may as well go for 10k+
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| Salomon S-Lab XT 6 Miles: 10.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.20 | 0.00 | 0.00 | 0.00 | 12.20 |
| 12.2 miles easy with Ken, Denver, Jared, Dave, Matt, and Jason, avg pace 7:04/mile. The sunrise was a brilliant, bright orange. The weather was easily the hottest morning of the year so far. |
| Brooks Adrenaline GTS 15 Miles: 12.20 |
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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 trails with Ken, Moss, and Brandon avg pace 7:58/mile. |
| Salomon S-Lab XT 6 Miles: 11.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 4.00 | 0.00 | 10.00 |
| POND TEMPO I met Ken, Ben, Jason, and Jared at the 21st Street Pond. We warmed up to the canyon and then I tempo-ed four miles back to the pond. It was my quickest tempo on that particular route. Splits: 5:01 4:55 4:51 4:57 It was an eventful morning. When we showed up to the parking lot, there was a drugged out guy in his mid-30s acting crazy shining a flashlight at us and then we realized he was also waving a knife around. He pointed at Ken and then raised the knife to his own neck, while Ken was still safely in his car. Ken called 911. The guy wandered off up the Parkway without ever saying a word to us or responding to us. Five minutes later he was face down on the concrete, handcuffed and surrounded by 4-5 cops. Then later on the warm-up we had to run through some sprinklers and Jason, trying to avoid getting wet tried to cut in front of me and go around the sprinklers, but ran into me, caught my trail leg and I hip-planted hard on the Parkway. My right hip hurts still; I think it's going to have a big bruise. |
| Brooks Pure Cadence 4 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.05 | 0.00 | 0.00 | 0.00 | 9.05 |
| 9.05 miles easy from on home, avg pace 7:01/mile. |
| Brooks Adrenaline GTS 16 Miles: 9.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| 6.3 miles easy on the Riverdale Parkway with Dave, avg pace 6:47/mile.
Tomorrow, I am racing the Utah Valley Half. I'm hoping I have enough residual fitness from my Ogden Marathon training block to run a fast race. I haven't done much at all since then and mileage is low, but my only workout (this week's tempo) indicated that I did still have some fitness in these old legs. So, it should be fun tomorrow. It could still be pretty dang fast, but it could be a bit blah too. We'll see...
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| Hoka One One Constant Miles: 6.30 |
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Utah Valley Half Marathon (13.109 Miles) 01:07:17, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 13.10 | 0.00 | 16.20 |
| UTAH VALLEY HALF MARATHON
As I mentioned yesterday I wasn't sure if today would turn out well or not. I had a good tempo run Wednesday, but other than that had zero workouts since mid-May and was three weeks back from Ogden Marathon. I also wasn't sure if I could run a good half marathon off of marathon-specific training that I'd had done. I think today I learned that I may need a bit more time to recover after marathons now that I'm getting older; the legs just didn't have their normal power.
I went out behind Hales in second place and I figured I would try to run under 1:06 to get the $250 time bonus. I thought if I blew up I'd still take second place anyway. But I had underestimated Travis's fitness and once I faded at the end he reeled me in and crushed me in the last mile! I was on pace for 1:05:50 at the halfway point, and thought I had a chance, since the first half has all the uphills. But I started slowing quickly at mile 8 or 9 and then just held on the best I could.
Splits: 4:55, 10:09 (two miles), 5:07, 4:59, 5:01, 5:04, 4:56, 5:15, 5:11, 5:14, 5:16, 5:20, and 44 seconds for last tenth.
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| Asics DS Racer 10 Miles: 13.10 | Brooks Adrenaline GTS 16 Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.30 | 0.00 | 0.00 | 0.00 | 12.30 |
| 12.3 miles easy with Matt, Denver, Dave, Manny, and Brandon, avg pace 7:36/mile. |
| Brooks Adrenaline GTS 15 Miles: 12.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.80 | 0.00 | 0.00 | 0.00 | 15.80 |
| Ben Lomond Peak run with Ken and Jared, avg pace 8:56/mile with 3,600 feet of elevation gain.
Ken reaching the summit:
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| Salomon S-Lab XT 6 Miles: 15.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles with Brandon on the trails, avg pace 7:39/mile. It was another ridiculously perfect morning in the high 50s.
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| Salomon S-Lab XT 6 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM: 9 miles easy in my 'hood with 8x30 second pickups, total avg pace 7:12/mile.
PM: 6 miles easy on Centennial Trail with Taylor, avg pace 6:49/mile.
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| Hoka One One Constant Miles: 9.00 | Altra Provision 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| 10.4 miles easy up to Lewis Peak and back from the North Ogden Divide with Amy to celebrate our 10-year anniversary, avg pace 12:08/mile with 2,800 feet of elevation gain.
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| Salomon S-Lab XT 6 Miles: 10.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| I ran up Mt Ogden Peak this morning via Beus Canyon shooting for the Strava CR, avg pace 11:07/mile with 4,700 feet of elevation gain. The top half of the route is hard to navigate with scrub oak covering the trail; it's especially hard to come down without tripping/falling. I did go down once, but didn't get hurt. Then I nailed my big toe on a rock, but managed to catch my balance without going down. I do think I may lose that toenail though...
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| Salomon S-Lab XT 6 Miles: 12.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles easy with Ken, Jason, Ben, and Denver, avg pace 7:17/mile. Most of the run was me telling Ben and Jason how much better LeBron is than Curry just to bust their chops (not to mention it's true). |
| Brooks Adrenaline GTS 16 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.45 | 0.00 | 0.00 | 0.00 | 10.45 |
| 10.45 miles easy in the Terrace & South Ogden with Dave, Brandon, Ben, and Matt, avg 7:25/mile. |
| Brooks Adrenaline GTS 15 Miles: 10.45 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 6.50 | 15.10 |
| FARTLEK: 20X60 SECONDS FAST/MODERATE & 20X30 SECONDS FAST/MODERATE I met Ken, Ben, and Jason at Ken's office and we warmed up 2.5 miles with two strides. Then Ken, Jason, and I started workout, while Ben went easy. Plan was one hour fartlek where you alternate one minute reps and the 30-second reps. I ran 11.25 miles in 60 minutes on an aided downhill course, which works out to 5:20/mile. I was 4:36/mile on the fast sections and 6:21/mile on the moderate sections. I was slowing and bonking there at the end, but managed to finish it off well enough. |
| Brooks Pure Cadence 4 Miles: 15.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.65 | 0.00 | 0.00 | 0.00 | 13.65 |
| AM: 9.4 miles of slow recovery running, avg pace 7:27/mile.
PM: 4.25 miles in the heat, avg pace 7:01/mile.
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| Brooks Adrenaline GTS 16 Miles: 4.25 | Hoka One One Constant Miles: 9.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
| 6.7 miles easy on Centennial Trail in Riverdale/Uintah, avg pace 7:07/mile. I didn't get up to run this morning before our golf tournament, so I had to pay the price and run in the afternoon sun and with all those doughnuts, hamburgers, and nut rolls in my stomach from the tournament. Needless to say, it was not a comfortable run!
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| Brooks Transcend 2 Miles: 6.70 |
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| | Race: |
Pleasant View Founders Day 5K (3.107 Miles) 00:14:45, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.19 | 0.00 | 0.00 | 3.11 | 15.30 |
| PLEASANT VIEW 5K
I ran the Pleasant View 5k this morning. I met Ben at 5:15 at the church and we ran 10+ miles before the race. I wanted a bit more, but we didn't really have time. Amy met us at 7:00 and then we drove up to the start.
I got out pretty good and tried to run controlled for that first mile. Last year I went out in 4:44 and was hurting bigtime the third mile in 5:02. I was determined to finish strong this year, which meant a slower start. I hit 4:54 for the mile, which is dirt road with soft rollers. Mile two is bombing downhill and is really where you bank time. I ran that in 4:36. Mile three starts out with a 40-foot climb followed by a gradual down and short uphill. I ran that in 4:49 (so much better than last year's 5:02). Then the last tenth is very steep downhill and you can really finish fast. I ran 4:19/mile pace and finished race 3 seconds faster than last year in 14:45.
After the race Ben and I did 3x8 second hilll sprints with two minutes full recovery and then just over a mile cool down.
Last Year This Year
4:44 4:54
4:38 4:36
5:02 4:49
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| ASICS DS Trainer 20 Miles: 15.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.40 | 0.00 | 0.00 | 0.00 | 17.40 |
| 17.4 miles easy with Ken, Dave, Ben, Matt, Bryant, and Brandon, avg pace 7:07/mile. |
| Brooks Adrenaline GTS 15 Miles: 17.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| 13.1 miles easy with Ben, Matt, and Dave in South Ogden, avg pace 7:27/mile. Ben and I did 4x8 seconds hill sprints on Glassman. |
| Altra Provision 2 Miles: 13.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 8.00 | 0.00 | 14.00 |
| MILE REPEATS I met Ken and Ben at what has become our go to workout route starting from Ken's office and running to Kneaders. I ran 8xmile with 2:00 jogging rest at 7:00-7:30/mile pace. The route is mostly downhill with first and third reps having the most drop. The sixth rep was into the canyon headwind, which was strong and it's slight uphill there. I feel pretty good about this one. Splits: 4:30 4:49 4:39 4:49 4:59 5:12 4:53 4:56 |
| Brooks Pure Cadence 4 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.35 | 0.00 | 0.00 | 0.00 | 15.35 |
| AM: 9.35 miles easy in the South Weeb with Ben and Jared, avg pace 7:27/mile. Weather was much cooler than yesterday, which was much welcomed!
PM: 6 miles easy on Kay's Creek Parkway, avg pace 6:50/mile.
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| Brooks Adrenaline GTS 16 Miles: 6.00 | Hoka One One Constant Miles: 9.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 286.49 | 5.00 | 25.10 | 9.61 | 326.20 |
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| ASICS DS Trainer 20 Miles: 28.30 | Altra Provision 2 Miles: 25.10 | Brooks Adrenaline GTS 15 Miles: 61.80 | Salomon S-Lab XT 6 Miles: 80.65 | Brooks Pure Cadence 4 Miles: 39.10 | Brooks Adrenaline GTS 16 Miles: 37.40 | Hoka One One Constant Miles: 34.05 | Asics DS Racer 10 Miles: 13.10 | Brooks Transcend 2 Miles: 6.70 |
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