| 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 | | 71.75 | 7.00 | 4.00 | 1.00 | 83.75 |
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| Brooks Ravenna 6 Miles: 17.80 | Brooks Transcend 2 Miles: 15.00 | Brooks Adrenaline ASR 11 Miles: 20.45 | Brooks Pure Cadence 4 Miles: 11.50 | Brooks Adrenaline 15 (Orange) Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.30 | 0.00 | 0.00 | 0.00 | 17.30 |
| AM: 12.3 miles on Monroe Your Boat with Ken, Jon, Ben, Cody, and Marc, avg pace 7:11/mile.
PM: 5 miles easy on the Weber River Parkway, avg pace 7:04/mile.
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| Brooks Ravenna 6 Miles: 12.30 | Brooks Transcend 2 Miles: 5.00 |
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| | 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 on Tuesday Trailday with Denver, Jon, Ben, Bret, and Cody, avg pace 8:19/mile. Usually Tuesdays are the day my legs are the most fatigued, but they felt pretty decent today.
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| Brooks Adrenaline ASR 11 Miles: 10.45 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 7.00 | 2.00 | 1.00 | 15.50 |
| AEROBIC BUILDER: 4-3-2-1
I met Jon and Ben at Smiths at 5:15. They warmed up a mile with me and then went a different way to do a down tempo, while I continued on to the tempo loop for a 4-3-2-1 cut down builder. The plan was 5:20s for the 4, 5:10s for the 3, 5:00s for the 2, and 4:50 for the mile. I took 3:30 jogging rest.
Splits: 4 miles 5:16, 5:20, 5:16, 5:18 3 miles 5:08 5:13 5:05 2 miles 5:01 5:08 1 mile 4:47
This ended up being a lot harder than I anticipated, mostly the 2-mile rep. I've worked so much on marathon pace that the LT pace hurt a lot. But the marathon-paced stuff was relatively easy, so at least that part bodes well.
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| Brooks Pure Cadence 4 Miles: 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| AM: 10 miles on the trails North of Rainbow with Ben, Jon, and Moss, avg pace sl:ow/mile.
PM: 5.5 miles easy on Weber River Parkway, avg pace 7:15/mile.
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| Brooks Ravenna 6 Miles: 5.50 | Brooks Adrenaline ASR 11 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles easy on South Weber-Uintah loop with a jaunt on the secret BST section, avg pace 7:03/mile.
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| Brooks Transcend 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 2.00 | 0.00 | 15.00 |
| MODERATE WORKOUT
I planned on a progression run this morning of 3 wu, 3 @ 6:00, 3 @ 5:45, 3 @ 5:30, and 3 @ 5:15 with a 3-mile cooldown. But I just didn't have it today. It was really dry, hot, and windy this morning. I warmed up three miles and then did three miles 6:04, 5:56, and 5:55 followed by three more at 5:49, 5:50, 5:45. At this point I thought about just bagging the workout. I was just tired. Instead I decided to change the workout a bit and do 10 one-minute pickups to see if I could get the legs moving. So I did that alternating with one-minute off at a quick pace. I averaged around 4:53/mile on the ons and 5:55/mile on the offs. In the end it was the 3-mile warmup and then 12 miles at 5:48/mile. I called the distance early too as I really needed to find a restroom.
Not the greatest week, but not terrible either. The last four weeks are starting to wear on me, which is fine because it's almost taper time anyway.
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| Brooks Adrenaline 15 (Orange) Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 71.75 | 7.00 | 4.00 | 1.00 | 83.75 |
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| Brooks Ravenna 6 Miles: 17.80 | Brooks Transcend 2 Miles: 15.00 | Brooks Adrenaline ASR 11 Miles: 20.45 | Brooks Pure Cadence 4 Miles: 11.50 | Brooks Adrenaline 15 (Orange) Miles: 15.00 |
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