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September 24, 2018

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South Weber,UT,

Member Since:

May 09, 2012



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.



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

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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: I met Bryant, Bret, Jason, and Jon at the Dee Events Center parking lot, where Ben was just finishing his Strider's WRC 5k. We picked him up and headed out on a run. Bryant, Bret, and I were planning some mile reps. But as soon as we started running the snow started falling. After a four mile warm up Ben, Jason, and Jon headed out to finish an easy run and Bryant, Bret, and I started some mile reps.

Those two wanted faster reps with more rest, while my plan was high quantity on reps with very little rest. So we only ran the first one together. I was planning on 10 by one-mile at 5:10 with 1:00 rest. So I started on that quest. The first one wasn't too slick and I ran a 5:08. The second one got more slippery and I still managed a 5:11. But the third one got dangerously slippery and I decided it wasn't worth the risk of taking a bad fall to get this workout in. Plus it was extremely difficult to see with the snow blowing in my eyes. So after a 5:15 third one I called it off. Not finishing one workout is not going to kill my plans, while one bad fall could kill my plans.

It's frustrating because I feel like this week has been a waste. I wanted higher miles and I wanted better workouts. But, the week just felt blah and the workouts just didn't go according to plan. I feel like it was an important week in terms of PHX marathon prep and I just didn't really get the job done. I tried, but the travel, the lack of sleep, and the weather just didn't cooperate. I hope to get back on track next week as I feel I haven't had a good workout in like three weeks.


I couldn't help myself. I wanted to finish the workout I had to abandon this morning. So, I headed to the base gym and ran seven by one mile with 1:00 rest on the treadmill at a 1.5% incline (which according to this website is the incline most comparable to outdoor running: http://www.hillrunner.com/training/tmillchart.php) 

I ran progressive splits. I started at 5:10 and figured I would ramp it up a couple seconds each rep until I got to seven reps or couldn't handle the pace anymore off the short rest. It went very well: 5:10 5:07 5:05 5:02 5:00 4:57 4:51

I'm glad I went back out again and got in a good workout. I feel much better now!


Brooks Ravenna 5 Miles: 14.30
Weight: 0.00
From Ben VanBeekum on Sat, Feb 01, 2014 at 13:15:01 from

Dude it will be a blessing in disguise I promise! You are great shape still. Think you still got 80+ miles in this week on a tough schedule. Good rest will benefit in the end! Keep the head up.

From Superfly on Sat, Feb 01, 2014 at 14:56:49 from

Dude your fine. You had a great week considering being gone. 3 full training weeks left.

From RileyCook on Sat, Feb 01, 2014 at 18:10:37 from

Thanks fellas.

But I couldn't help myself I went for a second run and finished this morning's workout. NOW I feel much better!

From Trevor Baker on Sat, Feb 01, 2014 at 22:23:18 from

Ha.. My mind works the same... Way to make the treadmill apart of your workout. Jack Daniels says that 1.5%-2% is the best to get an "outdoor" effort, but whenever I run a 2%, it just feels awkward.... I'm a big fan of the 1.5%.. Awesome work! PHX will be a great opportunity for you.

From Matt Poulsen on Sun, Feb 02, 2014 at 09:39:58 from

Riley, you are a total beast! Great week, and great workout today! You've set yourself up very well for PHX. No question you will be ready.

From scottkeate on Mon, Feb 03, 2014 at 12:02:45 from

Certifiable!!! Can you say obsessive compulsive? Solid workout and you are in great shape!

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