| 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 | 63.59 | 21.12 | 6.84 | 0.00 | 91.55 |
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ASICS DS Trainer 20 Miles: 4.00 | Adidas Supernova Sequence 8 Miles: 24.40 | Asics GT 2000 3 Miles: 12.70 | Brooks PureCadence 4 Miles: 37.05 | 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 | 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 | 63.59 | 21.12 | 6.84 | 0.00 | 91.55 |
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ASICS DS Trainer 20 Miles: 4.00 | Adidas Supernova Sequence 8 Miles: 24.40 | Asics GT 2000 3 Miles: 12.70 | Brooks PureCadence 4 Miles: 37.05 | Hoka One One Constant Miles: 9.20 | Altra Provision 2 Miles: 4.20 |
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