Everything Counts

Week starting Oct 30, 2016

15% off for Fast Running Blog members at St. George Running Center!

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

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Salomon Pro Wings 2 Lifetime Miles:						161.10
Brooks PureCadence 5 Lifetime Miles:						101.85
Brooks Adrenaline 17 Lifetime Miles:						161.85
Brooks Transcend 4 Lifetime Miles:						219.45
Brooks Ravenna 8 Lifetime Miles:						225.10
Brooks PureCadence 6 Lifetime Miles:						188.10
Brooks Launch 4 Lifetime Miles:						107.50
Brooks Glycerin 14 Lifetime Miles:						101.47
Brooks Hyperion Lifetime Miles:						92.13
Brooks Caldera Lifetime Miles:						31.10

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
59.29	10.70	0.00	6.21	76.20

Adidas Supernova Sequence 8 Miles: 20.60	Asics GT 2000 3 Miles: 8.10	Brooks PureCadence 4 Miles: 34.20	Hoka One One Constant Miles: 8.75	Salomon Pro Wings 2 Miles: 4.55

Weight: 153.30

Mon, Oct 31, 2016

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, Ken, and Dave, avg pace 7:17/mile.

Adidas Supernova Sequence 8 Miles: 12.00

Weight: 0.00

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Tue, Nov 01, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.10	0.00	0.00	0.00	8.10

8.1 miles easy on Rail Trail and through the Freeport Center with Denver, Bryant, Dave, Jared, and Ben, avg pace 7:26/mile.

Asics GT 2000 3 Miles: 8.10

Weight: 154.40

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Wed, Nov 02, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.79	0.00	0.00	6.21	15.00

ONE-HOUR FARTLEK: 20X60 SECONDS ON/OFF AND 20X30 SECONDS ON/OFF

I met Bryant and Albert at Farmington Station. We warmed up three miles with a few strides and then did the fartlek. Bryant and I averaged roughly 4:51/mile for the 60-second pickups and 4:38/mile on the 30-second pickups. It was great to see and run with Albert again.

Brooks PureCadence 4 Miles: 15.00

Weight: 153.00

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Thu, Nov 03, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.30	0.00	0.00	0.00	13.30

AM: 8.75 miles easy with Denver.

PM: 4.55 miles from Adam's Canyon trailhead after work and before helping my brother move, avg pace 7:15/mile.

Hoka One One Constant Miles: 8.75	Salomon Pro Wings 2 Miles: 4.55

Weight: 153.60

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Fri, Nov 04, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.60	0.00	0.00	0.00	8.60

8.6 miles easy from Uintah Trailhead, up Adam's Toll, down thru Terrace, and back on Parkway, avg pace 6:58/mile.

Adidas Supernova Sequence 8 Miles: 8.60

Weight: 0.00

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Sat, Nov 05, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.50	10.70	0.00	0.00	19.20

2-HOUR LONG RUN WITH 60-MINUTE AEROBIC BUILDER

I met Bryant and Hales at Kent's Market. We ran South on the Rail Trail to Gentile. From there we started our hour tempo, down to Syracuse Trail and then back up on the SR-193 trail. Hales and I got about 10.7 miles in during the hour at 5:34/mile pace. Cool down back to the car, total pace was 6:15/mile for the whole run.

Brooks PureCadence 4 Miles: 19.20

Weight: 152.20

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
59.29	10.70	0.00	6.21	76.20

Adidas Supernova Sequence 8 Miles: 20.60	Asics GT 2000 3 Miles: 8.10	Brooks PureCadence 4 Miles: 34.20	Hoka One One Constant Miles: 8.75	Salomon Pro Wings 2 Miles: 4.55

Weight: 153.30

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