| 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 | 57.75 | 26.05 | 5.00 | 0.00 | 88.80 |
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Brooks Adrenaline GTS 16 Miles: 19.60 | Hoka One One Constant Miles: 19.50 | Brooks Pure Cadence 4 Blue Miles: 39.15 | Brooks Adrenaline GTS Miles: 4.00 | ASICS DS Trainer 20 Miles: 6.55 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.05 | 0.00 | 0.00 | 0.00 | 13.05 |
| 13.05 miles easy with Ken, Denver, Matt, and Ben, avg pace 7:24/mile. The body had a hard time adjusting to daylight theft time!
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Brooks Adrenaline GTS 16 Miles: 13.05 |
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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 few with Denver, followed by eight hill sprints, avg pace 7:52/mile.
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Hoka One One Constant Miles: 12.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.10 | 0.00 | 5.00 | 0.00 | 14.10 |
| AM: 5-MILE TEMPO
The plan was to meet at the pond, warm up the typical four miles to the canyon and tempo down, but add on a mile around the pond. We wanted to hit same pace as our 4-mile tempo last month for an additional mile.
But I somehow slept thru my alarm (I don't remember it ever going off, but it was set correctly). I figured if I hurried I could still beat Ben and Ken to the canyon at the end of their warm up and do the tempo with them. Sure enough I got there and jogged a half mile before running into them. They agreed to continue warming up until I hit two miles. Then we were off.
I ran 4:59/mile pace last month, so that was my goal. But, I was struggling early on and on the middle I slowed a bit. I got back on pace the last mile, but overall I was a tad slower at 5:02/mile. But only three seconds per mile off and it was an extra mile, so we'll call it a draw. Aldo, the wooden bridges in miles 3 & 4 were frosted and slippery which slows you down a bit.
Splits were 5:00, 4:58, 5:04, 5:08, 4:57
PM: 4 miles easy after dinner = lots of nasty burps, avg pace 6:48/mile.
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Brooks Pure Cadence 4 Blue Miles: 10.10 | Brooks Adrenaline GTS Miles: 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.05 | 0.00 | 0.00 | 0.00 | 14.05 |
| AM: 7.5 miles easy with Denver from my house, avg pace 7:42/mile.
PM: 6.55 miles with Ken on Centennial Trail, avg pace 6:33/mile.
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Hoka One One Constant Miles: 7.50 | ASICS DS Trainer 20 Miles: 6.55 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.55 | 0.00 | 0.00 | 0.00 | 6.55 |
| 6.55 miles easy, avg pace 7:01/mile.
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Brooks Adrenaline GTS 16 Miles: 6.55 |
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| Race: |
Sand Hollow Marathon (26.06 Miles) 02:36:05, Place overall: 2 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 26.05 | 0.00 | 0.00 | 29.05 |
| AM: SAND HOLLOW MARATHON
Ben, Ken, and I went down South this weekend to participate in the Sand Hollow Marathon in Hurricane, UT (just north of St. George). The plan was to get a practice marathon in, practice nutrition and fueling etc. I also wanted to test if my mucous problem was solved or not. The race has a very small town feel. There's about 150 runners and it's a loop course with a lot of hills, but it's extremely beautiful and really a fun course. For those looking for a change from the downhill screamers in Utah, this is a fun marathon.
Race started at 7:00. I woke up at 5:30 and ate half an engery bar and a Honeystinger Waffle. I was already well hydrated so I only drank about 4 ounces pre-race. We got there around 6:40 and used the restroom. No warm up.
The plan was to let our bodies naturally work the pace to 6:00/mile and then hold it there. Ben got a bit anxious and we got there by mile 3. After that we got in a groove right around 5:55/mile effort and held it all the way. It was way fun to run every step with both Ken and Ben. After the race lots of chocolate milk, Pepsi, Einstein bagels, and Domino's Pizza at the refreshment area at the finish!
Splits (when I tried to transfer to Garmin Connect it dumped my last month of data, so I don't have my splits, but these are from Ben's with the difference I know of in miles 18-21): 6:31 6:24 6:04 5:59 6:04 6:03 5:41 5:46 5:49 5:59 5:57 5:56 5:57 5:52 6:06 6:04 5:56 6:20 6:13 5:57 6:00 6:01 5:51 5:57 5:53 5:42 and 4:58 for last .06 (course was short).
PM: 3-mile shakeout, avg pace 7:59/mile.
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Brooks Pure Cadence 4 Blue Miles: 29.05 |
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| Comments(3) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 57.75 | 26.05 | 5.00 | 0.00 | 88.80 |
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Brooks Adrenaline GTS 16 Miles: 19.60 | Hoka One One Constant Miles: 19.50 | Brooks Pure Cadence 4 Blue Miles: 39.15 | Brooks Adrenaline GTS Miles: 4.00 | ASICS DS Trainer 20 Miles: 6.55 |
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