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December 11, 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


The plan was to meet at the pond, warm up the typical four miles to the canyon and tempo down, but add on a mile around the pond. We wanted to hit same pace as our 4-mile tempo last month for an additional mile.

But I somehow slept thru my alarm (I don't remember it ever going off, but it was set correctly). I figured if I hurried I could still beat Ben and Ken to the canyon at the end of their warm up and do the tempo with them. Sure enough I got there and jogged a half mile before running into them. They agreed to continue warming up until I hit two miles. Then we were off.

I ran 4:59/mile pace last month, so that was my goal. But, I was struggling early on and on the middle I slowed a bit. I got back on pace the last mile, but overall I was a tad slower at 5:02/mile. But only three seconds per mile off and it was an extra mile, so we'll call it a draw. Aldo, the wooden bridges in miles 3 & 4 were frosted and slippery which slows you down a bit.

Splits were 5:00, 4:58, 5:04, 5:08, 4:57

PM: 4 miles easy after dinner = lots of nasty burps, avg pace 6:48/mile.

Brooks Pure Cadence 4 Blue Miles: 10.10Brooks Adrenaline GTS Miles: 4.00
Weight: 152.80
From Ben VanBeekum on Thu, Mar 17, 2016 at 12:05:56 from

Solid mileage for the day Brother Cook, stoked for STG this weekend!! Epic.....

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