| 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 | 68.95 | 7.45 | 0.00 | 0.00 | 76.40 |
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Brooks Adrenaline GTS 16 Miles: 12.10 | Hoka One One Constant Miles: 10.80 | Salomon S-Lab XT 6 Miles: 24.50 | ASICS DS Trainer 20 Miles: 4.00 | Brooks Adrenaline GTS Miles: 11.30 | Asics DS Racer 10 Miles: 13.70 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.80 | 0.00 | 0.00 | 0.00 | 16.80 |
| AM: 12.1 recovery-paced miles with Ben, Denver, Ken, Jon, and Matt, avg pace 7:38/mile. We ran from Smiths through the Terrace, down into Uintah, up the BST trail and back along Combe/Old Post.
PM: 4.7 miles easy, avg pace 7:05/mile. We took the girls to the city Easter Egg Hunt and I ran home from there once they were done (with a few miles tacked on).
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Brooks Adrenaline GTS 16 Miles: 12.10 | Hoka One One Constant Miles: 4.70 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.85 | 0.00 | 0.00 | 0.00 | 15.85 |
| Am: 11.85 miles on a Tuesday Trailday with Ben, and Ken and Denver both for a couple miles, avg pace 9:03/mile. It was pouring rain and it must've scared all the trail runners into staying in bed. I think that's the first time I've run the most popular section of BST in the city and not seen anyone else, even in snow!
PM: 4 miles easy on treadmill while Amy was running outside, avg pace 7:00/mile.
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Salomon S-Lab XT 6 Miles: 11.85 | ASICS DS Trainer 20 Miles: 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.10 | 0.00 | 0.00 | 0.00 | 14.10 |
| AM: 8 miles early and easy, avg pace 7:25/mile.
PM: 4.1 miles on the Weber River Trail with Ken, avg pace 6:51/mile. Then another two miles that included 8x8-second hill sprints. Big Workout tomorrow.
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Brooks Adrenaline GTS Miles: 8.00 | Hoka One One Constant Miles: 6.10 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.25 | 7.45 | 0.00 | 0.00 | 13.70 |
| LONG INTERVALS: 3K REPS
I met Ken and Ben on 36th Street and we parked at Ken's office. We warmed up 4k uphill and then started our workout. My plan was 6x3k in the 9:36-9:40 range with 1k active recovery at 6:25/mile pace. We ran a route that we hoped would give us some similar terrain to Ogden Marathon. The first rep was soft rolling hills at over 5,000 feet, second rep was slight downhill but mostly flat, third rep was downhill, as were 4-5 reps, the last rep is the last 3k of the actual marathon course.
We got started and I felt pretty sluggish. I thought my legs were maybe still heavy from last weekend. On the second rep I had a huge mucus buildup in my throat. I was hacking and coughing and dry heaving all throughout this rep and the third rep. I also started feeling very nauseous. I was running way slower than planned too. In the 4th rep I stopped and threw up. I then finished that rep and threw up again at the end of it. So, I quit the workout and took a shortcut down 20th Street to meet the guys at the finish. It was a frustrating morning. It's hard to say if I'm sick or if it's just my mucus problem. The thing is I haven't had mucus problems since November, and specifically ran the marathon Saturday to test it out and whether it was getting better. Saturday went great and now today I'm left with questions again. What triggered the huge buildup of mucus and why so early in the run? It's never happened that early. I've never thrown up because of it until mile 17 of a run/race. But with the sluggishness, it could also be that I'm sick. I really don't know.
Splits: 9:47/3:45 9:58/3:56 10:03/3:54 10:25/stopped
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Asics DS Racer 10 Miles: 13.70 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.30 | 0.00 | 0.00 | 0.00 | 3.30 |
| 3.3 miles easy, avg pace 7:20/mile. I woke up feeling ok, so I figured I'd try a run this afternoon. I got out just over 1.5 miles and felt really low on energy still, so I turned back. Hopefully I can get some energy again by next week.
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Brooks Adrenaline GTS Miles: 3.30 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.65 | 0.00 | 0.00 | 0.00 | 12.65 |
| 12.65 miles at easy pace, but it wasn't easy, from Mantua to the Firebreak Road along the Perry Bench and then up Perry Canyon on the Grizzly Trail, avg pace 9:11/mile. I ran with Ken, Ben, and Jason. We gained 2,600+ feet on the run and hit snow and lost the trail at about 6,000 feet. So we bush-whacked and hiked up to 6,500 feet and then turned back. Ben tooks some awesome photos with his GoPro:
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Salomon S-Lab XT 6 Miles: 12.65 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 68.95 | 7.45 | 0.00 | 0.00 | 76.40 |
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Brooks Adrenaline GTS 16 Miles: 12.10 | Hoka One One Constant Miles: 10.80 | Salomon S-Lab XT 6 Miles: 24.50 | ASICS DS Trainer 20 Miles: 4.00 | Brooks Adrenaline GTS Miles: 11.30 | Asics DS Racer 10 Miles: 13.70 |
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