| 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 | | 66.59 | 0.00 | 0.00 | 9.61 | 76.20 |
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| Brooks Adrenaline GTS 16 Miles: 19.25 | Brooks Adrenaline GTS 15 Miles: 10.45 | Brooks Pure Cadence 4 Miles: 15.10 | Hoka One One Constant Miles: 9.40 | Brooks Transcend 2 Miles: 6.70 | ASICS DS Trainer 20 Miles: 15.30 |
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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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| | Comments(5) |
| | 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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| | Comments(2) |
| | 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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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 66.59 | 0.00 | 0.00 | 9.61 | 76.20 |
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| Brooks Adrenaline GTS 16 Miles: 19.25 | Brooks Adrenaline GTS 15 Miles: 10.45 | Brooks Pure Cadence 4 Miles: 15.10 | Hoka One One Constant Miles: 9.40 | Brooks Transcend 2 Miles: 6.70 | ASICS DS Trainer 20 Miles: 15.30 |
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