| 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 | | 112.41 | 2.00 | 1.00 | 2.79 | 118.20 |
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| Brooks Transcend Miles: 31.75 | Brooks Ravenna 5 Miles: 29.35 | Brooks Pure Cadence 3 Miles: 22.05 | Brooks Adrenaline ASR 10 GTX Miles: 28.75 | Brooks Racer ST5 Miles: 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| I did 53 minutes on the Arc Trainer at a moderate effort and then hopped on the treadmill for 2.5 miles easy at 7:33 avg pace. The pain on the interior knee has reduced a lot and doesn't hurt, but I can still feel its presence a bit. Hopefully it'll be gone altogether soon and I can get back to getting back to running! I followed up with abs and hip exercises.
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| Brooks Transcend Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| I did 30 minutes on the Stairmaster and then 2 miles on the treadmill at 8:10 avg pace. It took tremendous discipline to not speed it up. But I really wanted to keep it slower and easy, don't want to aggravate the knee. Then I do another 15 minutes on the elliptical since the arc trainers were all being used. Finished up with abs, hip exercises, and lower body lifting.
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| Brooks Ravenna 5 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| 50 minutes on the Arc Trainer and then 2.5 miles on treadmill at 7:28 avg pace. Finished up with abs, hip exercises, pushups, pullups, & bar dips.
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| Brooks Transcend Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 minutes on the Arc Trainer. I simulated 8x30 second hill reps by amping the incline and resistance and going hard as I could for the 30 seconds. Finished up with abs, hip exercises, pushups, and lower body lifts. My legs are TIRED. I'm glad I skipped running today, knee feels good. Maybe three easy tomorrow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles easy on base with Dave, avg pace 7:47. Great December temps and it was so nice to get out of the gym and not cross train today. The knee felt ok, still minor discomfort, but steadily healing I think/hope. We did some abs and hip exercises after the run.
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| Brooks Pure Cadence 3 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles with my brother Denver around my neighborhood here in South Weber. Avg pace 7:39.
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| Brooks Ravenna 5 Miles: 3.00 |
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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 on base with Dave, avg pace 7:34. Then we did 40 minutes of cross training, 20 each on Stairmaster and Arc Trainer. Finished up with abs and hip exercises.
Check out the Ogden Crew's 2014 Season Video
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| Brooks Transcend Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 70 minutes at moderate effort on the Arc Trainer. Then finished up with abs, hip exercises, and lower body lifting.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles easy on base at 7:36 avg pace. Then did 40 minutes on the Arc Trainer and simulated 8x200 meter hills by increasing incline and resistance. Finished up with abs, hip exercises, pushups, pullups, and bar dips.
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| Brooks Pure Cadence 3 Miles: 3.00 |
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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 on base with Dave at a 7:26 avg pace. Then we did another 40 minutes on the Arc Trainer easy. Finished up with abs, hip exercises, and some lower body lifting.
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| Brooks Ravenna 5 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| 4.2 miles easy with Denver around my parents' neighborhood in Ogden, avg pace 7:33. My knee felt ok for the most part, but it is more noticeable on the downhills. After we finished up with abs, hip exercises, and pushups.
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| Brooks Adrenaline ASR 10 GTX Miles: 4.20 |
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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 with Denver from my parents' house, avg pace 7:21. There was a light rain, but it wasn't too bad and still in the 40s. We finished up with some abs, hip exercises, and pushups.
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| Brooks Transcend Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.05 | 0.00 | 0.00 | 0.00 | 4.05 |
| 4.05 miles with Denver from the East base gym, lapping the pond twice, avg pace 7:32. Then I did the Arc Trainer for 30 minutes and some abs, hip exercises, and pushups.
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| Brooks Pure Cadence 3 Miles: 4.05 |
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| 5.1 on East side of base with Dave & Denver, avg pace 7:22 on a hilly route. Great run for Denver! After we did 20 minutes on the Arc Trainer, abs, pushups, and lower body lifting.
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| Brooks Ravenna 5 Miles: 5.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.80 | 6.30 |
| HILL REPS
I met up with Denver & Dave at the East gym. We warmed up just over two miles then did 8 by 30 second hill "sprints" with 2:00 minute jog for rest. I eased into them but the knee held up well. Dave and I averaged about 5:00 flat on them. After the run we did another 10 minutes on the Arc Trainer, abs, hip exercises, bar dips, and some upper body lifting.
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| Brooks Racer ST5 Miles: 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 70 minutes easy effort on the Arc Trainer. I decided to take a day off running to be safe as I continue to ramp up slowly. I finished up with abs, hip exercises, pushups, and lower body lifting.
This is my "heat map" of where I've run since I got my Garmin in 2012, pretty cool:
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles with Dave & Denver on the East side of base up to the golf course clubhouse and back to the gym, avg pace 7:12. After we did core and hip exercises.
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| Brooks Transcend Miles: 6.50 |
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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 mile trail run from Dave's house in Ogden with Dave, Denver, Ken, Ben, and Jon. It felt really good to run with the guys on the trails in the rain in daylight! I haven't run on a trail since 2013 I think. I felt pretty good on the climbs, I think the cardio is coming along. Avg pace 7:39, and 910 feet vertical.
This is my first week over 20 miles of running since March, or in other words first week over 20 miles in 40 weeks!
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| Brooks Adrenaline ASR 10 GTX Miles: 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy with Dave & Denver on base perimeter road, avg pace 7:12. Then I did 35 minutes on the Arc Trainer, core, hip exercises, and upper body lifting.
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| Brooks Pure Cadence 3 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 0.00 | 0.00 | 1.99 | 6.00 |
| FAST REPS
I warmed up 2 miles with Denver and then did 6x400 meters and 4x200 meters while Denver kept going easy. I took 90 seconds inactive rest for 400s and 60 seconds for 200s.
I planned/hoped I could at least hit 75 avg. Without looking at pace at all I hit 69.5 73.1 70.0 68.5 67.2 & 68.5 (69.4 avg or about 4:39 pace) Then on 200s I did 32.8 32.3 30.7 32.5 (32.05 avg or about 4:18 pace).
Then I cooled down, did core, hip exercises, pushups, and lower body lifting.
I was pleasantly surprised I was running much faster than I thought. Speed appears to be still there, but stamina and endurance will take awhile to return.
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| Brooks Pure Cadence 3 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 6.25 miles easy with Ken, Denver, and Dave along the Weber River on the new path heading East into South Weber from Riverdale, avg pace 7:13. Once I got home I did my core exercises, hip exercises, and some pushups.
I'm feeling pretty good. My knee is feeling better, maybe 95%. I feel like all the strength work and rehab activities are helping a lot as is the supplemental cross training. I am way ahead of the schedule I had in my mind, but I have to continue to be patience and methodical on how I increase mileage and training load. I still have a long ways to go, but I'm enjoying the journey and especially enjoy getting my brother Denver out there running again. He's a great runner, who just hasn't trained for quite a few years.
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| Brooks Transcend Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy at midnight on Christmas Eve/Christmas Morning on the Ogden Parkway with Ken, Steve, Jon, Ben, and Taylor, avg pace 6:53. It started lightly snowing just as we started running and continued throughout. Temperature was perfect, maybe even a tad warm. This was a very enjoyable run with friends. Now I gotta get as much sleep as I can before my girls wake up. Merry Christmas everyone!
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| Brooks Adrenaline ASR 10 GTX Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| 5.25 miles easy with Denver and Dave on a slick, hilly route in Shadow Valley, avg pace 7:48. We did our core exercises, hip exercises, and some pushups afterward.
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| Brooks Adrenaline ASR 10 GTX Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 1.00 | 0.00 | 0.00 | 8.25 |
| 8.25 miles with Ben, Jon, Denver, Dave, and Ken from Ben's house in Harrisville, avg pace 6:50. Dave and I picked up mile 7 and ran a 5:35 for that mile. After the run Ben's wife, Nikki, made us all some delicious breakfast burritos! Dave, Denver and I did core exercises after the run and I also did some pushups with Ben.
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| Brooks Ravenna 5 Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy with Dave in Ogden on snow-covered roads, avg pace 7:26. Our route was blocked by a train stuck on the crossing, so we just looped around neighborhoods close to Wal Mart on Wall and 20th.
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| Brooks Adrenaline ASR 10 GTX Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.00 | 1.00 | 0.00 | 7.00 |
| 7 miles on the treadmill at the gym alongside Denver and Dave. I hate running on treadmills, but I guess I hate running in blowing snow and -20 windchill more. I did the 7 miles on a progression: 7:40, 7:22, 7:06, 6:46, 6:30, 6:04, 5:30 all on a 1.5% incline.
After we did core exercises, hip exercises, pushups, and lower body lifting.
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| Brooks Ravenna 5 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy, avg pace 7:14. Then did core exercises and pushups.
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| Brooks Transcend Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 112.41 | 2.00 | 1.00 | 2.79 | 118.20 |
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| Brooks Transcend Miles: 31.75 | Brooks Ravenna 5 Miles: 29.35 | Brooks Pure Cadence 3 Miles: 22.05 | Brooks Adrenaline ASR 10 GTX Miles: 28.75 | Brooks Racer ST5 Miles: 6.30 |
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