| 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 | 59.70 | 6.00 | 5.00 | 6.21 | 76.91 |
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Pearl Izumi EM Road M3 Miles: 17.60 | Adidas Supernova Sequence Miles: 4.30 | Pearl Izumi EM Road H3 Miles: 25.20 | Pearl Izumi EM Trail M2 Miles: 10.10 |
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| 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 on what's becoming our Monday route with Albert, Ben, and Jon. I think it was the coldest morning yet, but when dressed properly it's not bad at all. |
Pearl Izumi EM Road M3 Miles: 12.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.55 | 6.00 | 2.00 | 0.00 | 17.55 |
| AEROBIC BUILDER: PROGRESSION We had a decent crew for a cold builder this morning. It had snowed lightly up until right when we started. My goal this morning was to do 8 miles progressing from 5:25 to 4:57 dropping four seconds per mile. Things went according to plan for the most part. The pedestrian bridge in mile five was snowy and slick so I slowed way down there. The last two miles were tough but felt good mentally to be hitting those splits. Splits: 5:26, 5:20, 5:16, 5:10, 5:24 (5:09 besides slowing on bridge), 5:05, 5:01, 4:57 I really needed a solid run like this to restore my fragile confidence after last week's sub-par workouts. 4.3 more easy miles at lunch with Dave. |
Adidas Supernova Sequence Miles: 4.30 |
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| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| 10.1 miles on the Riverdale Parkway with Bret, Albert, and Dave. The pace was very easy, but I was still very sluggish from yesterday's builder. |
Pearl Izumi EM Road H3 Miles: 10.10 |
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| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.85 | 0.00 | 0.00 | 6.21 | 12.06 |
| 1,000 METER REPS I met Jon, Albert, and Jason at the pond and warmed up 3.25 miles together to include strides. Then we got into our workouts, with basically everyone doing something different. Jon did 400s, Albert did a 5-mile tempo, and Jason and I did 1000s. My goal was to average 3:02-3:03 pace or basically 4:52 pace for ten reps. I ran them around the pond which is just over a mile long. So not all reps are equal. The backside of the pond loop is ever so slightly uphill and into a slight headwind, while the front side has opposite conditions. So some reps were almost all in good or bad conditions and some were about half and half. But the effort was basically the same for the reps except I picked the last one up a bit. Rest was 75 seconds. Splits: 3:03.7 2:59.7 3:02.1 2:59.7 2:57.3 3:02.7 2:58.5 2:59.0 3:02.3 and 2:50.8 for a 2:59.5 avg or 4:48-4:49 pace. I am really happy with the workout and not just the pace. The pace was good, but it's been awhile since I felt this good hitting a workout. I felt I could've held pace for 15 reps. Hopefully this bodes well for Big Sur. |
Pearl Izumi EM Road M3 Miles: 5.60 |
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| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| 10.1 miles easy on the trails from Rainbow Gardens with Ken, Dave, Bret, Steve, and Albert. The temps were awesome at 48 degrees. Hello shorts and t-shirt weather, I didn't think I'd see you in the morning again until 2014!
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Pearl Izumi EM Trail M2 Miles: 10.10 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.10 | 0.00 | 3.00 | 0.00 | 15.10 |
| 15.1 miles with Steve, Dave, Ben, and Ken from Steve's house in Hooper. We threw in a three-mile tempo in the middle. I ran 14:42. After we put down two gallons of chocolate milk in no time. And Steve was kind enough to make us breakfast burritos. Awesome morning. Thanks again Steve. |
Pearl Izumi EM Road H3 Miles: 15.10 |
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| Comments(3) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 59.70 | 6.00 | 5.00 | 6.21 | 76.91 |
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Pearl Izumi EM Road M3 Miles: 17.60 | Adidas Supernova Sequence Miles: 4.30 | Pearl Izumi EM Road H3 Miles: 25.20 | Pearl Izumi EM Trail M2 Miles: 10.10 |
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