| 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 | | 58.80 | 10.47 | 5.00 | 0.75 | 75.02 |
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| Saucony Progrid Guide 5 Miles: 20.00 | Mizuno Wave Alchemy Miles: 36.77 | Adidas Supernova Sequence Miles: 8.00 | Saucony Fastwich (Red) Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
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AEROBIC BUILDER
I usually do my aerobic builders on Tuesdays with the guys. But, with 2-4 inches of snow forecast overnight, I figured I better get this in today or it may not happen. Unfortunately I made that decision too late to notify the other guys.
It was super windy out and I am getting sick of these strong southern winds. I did 2 mile warmup and then 8 miles at 5:37 average pace. |
| Saucony Progrid Guide 5 Miles: 10.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.02 | 0.00 | 0.00 | 0.00 | 14.02 |
| AM: 9.02 miles easy. I met up with Jon, Ferrier, and Bryant at the Riverdale Parkway for an easy run (Ben was going to come but slept in). It was supposed to snow 2-4 inches up our way, but that ended up being wrong...no snow overnight. The parkway was mostly dry with a few ice patches, but mostly safe to run on. Ferrier and I discussed apocalyptic scenarios and some popular post-apocalyptic media (Walking Dead and the book I'm reading One Second After).
Jon mentioned this morning that he joined the blog. So head over to his page (JonCarr) and give him a welcome...you're sure to see fast races out of him this year.
PM: 5 miles easy. |
| Mizuno Wave Alchemy Miles: 14.02 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy. Early morning run on base in the COLD! |
| Adidas Supernova Sequence Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.03 | 2.47 | 3.00 | 0.75 | 10.25 |
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10K FARTLEK
My plan was originally to do 1,000 repeats again. But with the extreme cold, wind, and darkness I decided it wasn't worth the risk trying to run 4:44 pace outside. So, I went to plan B which was a treadmill workout. This 10k fartlek was a workout we did when I was in college and I always liked it. In the end, it wasn't as difficult as I thought it would be when I wrote it up. That's likely due to running it on a treadmill instead of outdoors. It wasn't nearly as hard of an effort as the last three weeks of thursday hard workouts. Here's how the 10k fartlek brokedown:
1.25 miles at 5:00 pace
1 mile at 6:00 pace
1 mile at 4:55 pace
0.75 miles at 5:53 pace
0.75 miles at 4:50 pace
0.5 miles at 5:46 pace
0.5 miles at 4:43 pace
0.22 miles at 5:33 pace
0.25 miles at 4:20 pace
Total 10k time 32:45
After I finished I got a great comment from a guy behind me on an elliptical who said, "My man, you run like the $6 million man! I thought you were going to burn that motor out." I laughed and informed him that the treadmill could still go another 0.5 MPH faster than I got it up to. |
| Saucony Fastwich (Red) Miles: 10.25 |
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| | Comments(11) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 2.00 | 0.00 | 10.00 |
| 10 miles on the base perimeter road. I threw in two faster miles in the middle. They really had no purpose other than I was curious how my legs would feel after yesterday's workout. They felt pretty decent, a bit heavy but not bad. I ran those two miles in 5:22/5:15. The weather was still cold but not as bad as the last few days. |
| Saucony Progrid Guide 5 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.75 | 0.00 | 0.00 | 0.00 | 22.75 |
| Today we started our run at my house. Ken, Ben, Jon, and Bryant came over. Ben ran the first 7.5 with us then turned back; he's still trying to gradually ramp back up. We ran all over the place: South Weber, Uintah, South Ogden, Ogden, and Washington Terrace. It was a LONG run. At one point in Uintah we had to stop for a train crossing and I swear that train was two miles long...it took forever to pass by. Overall the pace was moderate 22.75 miles in 2:30. |
| Mizuno Wave Alchemy Miles: 22.75 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 58.80 | 10.47 | 5.00 | 0.75 | 75.02 |
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| Saucony Progrid Guide 5 Miles: 20.00 | Mizuno Wave Alchemy Miles: 36.77 | Adidas Supernova Sequence Miles: 8.00 | Saucony Fastwich (Red) Miles: 10.25 |
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