| 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
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 264.52 | 68.84 | 6.84 | 0.00 | 340.20 |
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| Hoka One One Constant Miles: 34.85 | Brooks Adrenaline GTS 15 Miles: 30.45 | Asics GT 2000 3 Miles: 41.15 | Brooks PureCadence 4 Miles: 121.65 | Salomon S-Lab XT 6 Miles: 5.65 | Adidas Supernova Sequence 8 Miles: 70.70 | Altra Provision 2 Miles: 22.20 | ASICS DS Trainer 20 Miles: 12.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.90 | 0.00 | 0.00 | 0.00 | 15.90 |
| AM: 9.65 miles easy in South Weber, avg pace 7:23/mile. PM: 6.25 miles on a moderate progression on the Prospector Rail Trail in Roy, avg pace 6:04/mile. |
| Hoka One One Constant Miles: 9.65 | Brooks Adrenaline GTS 15 Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| 7.2 miles easy at work, avg pace 7:30/mile. |
| Asics GT 2000 3 Miles: 7.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 25.00 | 0.00 | 0.00 | 0.00 | 25.00 |
| 25 miles steady state on the Ogden Major Loop with Bryant and Hales, avg pace 5:59/mile.
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| Brooks PureCadence 4 Miles: 25.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.10 | 0.00 | 0.00 | 0.00 | 22.10 |
| AM: 16.45 miles on the aerobic builder route extended into Ogden at the end, avg pace 7:00/mile. Ben, Taylor, Henry, and Jared showed up. Jared ran first three with us. We ran into Coach Hislop toward the end, who was out on his five mile walk. Good run that went by fast with some good conversation.
PM: 5.65 miles on the Sardine Peak trail from Maples gate to Ogden Canyon Overlook and back, while the kids played on the Snow Basin playground, avg pace 7:09/mile.
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| Salomon S-Lab XT 6 Miles: 5.65 | Adidas Supernova Sequence 8 Miles: 16.45 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles easy with Ben and a couple miles with Denver in Layton, avg pace 7:33/mile. |
| Asics GT 2000 3 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.72 | 12.43 | 0.00 | 0.00 | 22.15 |
| LONG INTERVALS: 4X5K WITH 1K REST We switched our route a tad and ran the Uintah route we did for the 16-mile tempo a few weeks ago. We started on Skyline at Aztec. I ran well and I'm happy with it, but I'm just slightly behind where I was for Ogden at this same point in the buildup. I wish I were a bit more fit, but it is what it is at this point. I'm three pounds heavier now than I was then and I just cannot shed it, even with restricting sugars. Splits: 16:07 (3:07, 3:14, 3:17, 3:18, 3:10) 16:16 (3:11, 3:13, 3:15, 3:19, 3:17) 16:12 (3:28, 3:15, 3:15, 3:07, 3:05) 16:04 (3:06, 3:18, 3:11, 3:16, 3:11) Average of 16:09.8 or 5:12/mile. I was a 15:59 avg for same workout in spring. PM: 4 miles easy pushing Hannah and Nora in the double stroller, avg pace 7:21/mile. |
| Hoka One One Constant Miles: 4.00 | Brooks PureCadence 4 Miles: 18.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM: 8 mile shuffle, avg pace 7:51/mile. Yesterday pretty much drained me. Today and tomorrow will be easy recovery runs and then the big one on Saturday!
PM: 6 miles with Manny on the Centenntial Trail from Uintah, avg pace 6:51/mile. I only felt about 100 times better this afternoon than this morning! Phew, I was worried with how badly I felt this morning; I thought maybe I was getting sick. But I feel much better now. I got in a ton of calories today and drank lots of water.
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| Altra Provision 2 Miles: 6.00 | Brooks Adrenaline GTS 15 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 miles easy with Dave from my house, avg pace 7:18/mile. |
| Adidas Supernova Sequence 8 Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 18.10 | 0.00 | 0.00 | 23.10 |
| LONG TEMPO
Ben, Bryant, and I ran up in Monte Cristo. We did a three-mile warmup with half of it up the highway and half back down. We started at the dirt lot and did 18 miles of tempo. We did one mile out and back up toward Causey to get a good uphill mile in the middle of the tempo. Bryant and I ran the whole way together and did a 5:20/mile avg. So, basically 18 miles at 2:20 marathon pace. Three more weeks to STG!
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| Brooks PureCadence 4 Miles: 23.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| AM: 15 miles easy out west with Dave and Henry for the whole run and Matt and Ben for the first few miles, avg pace 7:12/mile. My legs didn't feel too badly at all from Saturday's tempo, so that's a good sign. Most of the heavy lifting is almost done; I just have to hit two more big workouts this week and a moderate workout next.
PM: 4 miles on the treadmill, avg 7:30/mile.
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| ASICS DS Trainer 20 Miles: 4.00 | Adidas Supernova Sequence 8 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.70 | 0.00 | 0.00 | 0.00 | 12.70 |
| 12.7 miles easy with Jared, Dave, Ben, and Jason in Davis County, avg pace 7:26/mile. I was pretty tired, as in sleepy tired but got going after a couple miles. |
| Asics GT 2000 3 Miles: 12.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.14 | 14.91 | 0.00 | 0.00 | 20.05 |
| LONG INTERVALS: 4x6K with 1K Rest This is kind of the capstone workout of the block. I still have two more hard workouts this Saturday and next Wednesday, but they won't be this much volume. Ben and I ran the same route as last week for the 5k reps, with a few changes to extend it the extra 4k. Splits: 19:23 (5:12 pace), 19:14 (5:10 pace), 19:45 (5:18 pace, and 19:36 (5:15 pace) |
| Brooks PureCadence 4 Miles: 20.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.40 | 0.00 | 0.00 | 0.00 | 13.40 |
| AM: 9.2 miles easy with Ben in Layton, avg pace 7:45/mile. We opted to sleep in and come into work later. It had been a rough week of sleep for me, so last night's rest was glorious. I went to bed at 9:20 and woke up at 7:00! Incredible. As for the run, the legs were predictably sluggish from yesterday's workout. PM: 4.2 miles easy in South Weber, avg pace 7:05/mile. |
| Hoka One One Constant Miles: 9.20 | Altra Provision 2 Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.40 | 0.00 | 0.00 | 0.00 | 9.40 |
| 9.4 miles easy with Jared and Dave in Davis County, avg pace 7:19/mile. |
| Adidas Supernova Sequence 8 Miles: 9.40 |
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| | Race: |
Huntsville Half Marathon (13.109 Miles) 01:07:31, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.95 | 6.21 | 6.84 | 0.00 | 17.00 |
| HUNTSVILLE HALF MARATHON - 20K FARTLEK ALTERNATING 1K HM PACE 1K MARATHON PACE
I used the Huntsville Half Marathon as the setting for my 20k lactic shuffle workout. The goal is to run half marathon pace or just faster and get some lactate going, then flush it out with a marathon paced kilometer. It should teach the body to clear lactate more efficiently at marathon pace.
At the start I saw Mike Hardy, who just ran the steeplechase at the Olympic Trials. So, my hope for a $500 payday for a workout was in serious jeopardy. I convinced myself to stick to the plan no matter what for the 20k and then if he was close, either in front or behind, I would race the last 1k and change for place. This sounded good pre-race, but late in the race it was really tough to stick to the strategy. But I did stick with it. He made a move at 9 miles to get a gap to where I was no longer passing him on my faster kilometers. So at 20k it was a 20 second lead. I had 1k left and decided to keep it rolling and closed with another fast kilometer, but was only able to cut the gap to 5 seconds.
So, overall I ran the even kilometers at 4:55/mile and the odd kilometers at 5:19/mile until 20k, and then closed the 21st k at 4:55/mile also. So, no payday. But I got my workout that I needed in and I still got a free pair of shoes and hotel stay, which beats getting nothing for a workout. Thanks to Utahrunning.com for the free entry!
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| Brooks PureCadence 4 Miles: 17.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.05 | 0.00 | 0.00 | 0.00 | 12.05 |
| 12.05 miles easy from Smith's with Dave, Jared, Ben, and Matt, avg pace 7:31/mile. |
| Adidas Supernova Sequence 8 Miles: 12.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| 10 miles easy with Ben, Jared, Dave, and Denver for the first few miles in Layton-Clearfield, avg pace 7:31/mile. Talks of putting up fences and heads exploding from shock. 1.5 miles running along side Evelyn, teaching her how to ride a bike. We went to Hannah's soccer game and back. She's got the hang of it and I only had to catch her once or twice from falling. |
| Brooks Adrenaline GTS 15 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.26 | 11.19 | 0.00 | 0.00 | 15.45 |
| AEROBIC BUILDER: 10K TEMPO 1K REST 8K TEMPO Today was the last big workout of the training block for Benny Van and me. It's been a good block, but I'm ready for it to be over and get to the final stage! We warmed up to Beus Trailhead and then did 10k/8k tempo efforts downhill at marathon pace. I ran 33:12 or 5:21/mile for the 10k and 26:48 or 5:23/mile for the 8k. It was a pretty good effort coming off of Saturday's hard workout, so I'm pleased. Ten days until launch! |
| Brooks PureCadence 4 Miles: 15.45 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy with Ben in South Weber to the Posse Grounds and Back, avg pace 7:34/mile. |
| Hoka One One Constant Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| 9.25 miles in the Davis County rain with Dave, Jared, Bryant, and Jason, avg pace 7:29/mile. There were trees down all over the place from the wind yesterday. |
| Asics GT 2000 3 Miles: 9.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 4.00 | 0.00 | 0.00 | 12.00 |
| 12 miles with Ben from Smith's at 5:45 a.m. We ran up 4600 to Skyline, to Woodland, down to Eastwood and started a 2-mile pickup on Eastwood to the Dee. I ran 5:25/5:18. Then we backtracked one mile to church on Old Post and then did another two mile pickup past the WSU stadium. I ran 5:21/5:14. Cool down back to Smith's with a small addition to make it 12 miles. One week until STG and all cylinders are firing and ready to go!
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| Altra Provision 2 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| 8.3 miles on the Centennial Trail in Riverdale with Ben, Ken, and Dave, avg pace 7:23/mile. |
| Adidas Supernova Sequence 8 Miles: 8.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.05 | 2.00 | 0.00 | 0.00 | 8.05 |
| 8.05 miles in Clearfield and on the Rail Trail with Dave, Ben, and Jason, avg pace 6:48/mile with two MP miles in middle at 5:15 & 5:12. |
| ASICS DS Trainer 20 Miles: 8.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| 6.2 miles easy at work, looping the pond, avg pace 6:48/mile. |
| Brooks Adrenaline GTS 15 Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles easy around the neighborhood, avg pace 6:41/mile. Legs feel GOOD!
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| Hoka One One Constant Miles: 4.00 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.90 | 0.00 | 0.00 | 0.00 | 2.90 |
| 2.9 miles with Ben in St George. |
| Brooks PureCadence 4 Miles: 2.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 264.52 | 68.84 | 6.84 | 0.00 | 340.20 |
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| Hoka One One Constant Miles: 34.85 | Brooks Adrenaline GTS 15 Miles: 30.45 | Asics GT 2000 3 Miles: 41.15 | Brooks PureCadence 4 Miles: 121.65 | Salomon S-Lab XT 6 Miles: 5.65 | Adidas Supernova Sequence 8 Miles: 70.70 | Altra Provision 2 Miles: 22.20 | ASICS DS Trainer 20 Miles: 12.05 |
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