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December 11, 2017

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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

Miles:This week: 0.00 Month: 0.00 Year: 1810.85
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
4.000.000.000.004.00

4 miles easy @ 6:32 pace.  My plans changed and I am going to go 20 tomorrow instead of 15.  So, in an effort to not jump my weekly mileage too high, I cut back to just four miles today.  Ended with 7 minutes of abs.

Last night, I contacted UVM race director and switched from the half marathon to the full.  This is a big deal for me, I've had very bad experiences at my marathon attempts.  But, I figure I need to get a good one under my belt and now is as good of a time as any.  The goal will be to run a good time, but not worry about place.  Anything under 2:30 would be fantastic for my marathon confidence (or lack thereof as of now).

Adidas Supernova Sequence Miles: 4.00
Weight: 0.00
Comments
From Jake K on Fri, May 25, 2012 at 18:24:17 from 67.182.215.126

Might as well give it a shot. You've run so many strong 1/2s this year - 1:15 at the halfway should feel easy for you at this point. UVM is a great course for running a fast second half if you start off smart and controlled.

From Fritz on Fri, May 25, 2012 at 19:42:47 from 74.82.64.160

Taking the leap? Nice! You are definiteley race ready and I would second Jake's advice about the splits.

From RileyCook on Fri, May 25, 2012 at 20:49:11 from 65.130.70.180

Jake - Yeah I looked at your race report from last year and some others and it sounds like a few of you were able to negative split the course. So I plan to go out conservative. I'd rather run 2:30 and feel like I left some on the course than try for low 2:20s and end up with a 2:45!

Fritz - Thanks for the encouragement and advice.

From scottkeate on Sun, May 27, 2012 at 15:30:49 from 71.199.4.146

I'm glad to hear you're bumping it up to the full. You are running so strongly. We have a similar goal for this race. Running under 5:40 pace is going to feel easy breezy for you after all of the sub 5:20 stuff you've been cranking out in your halfs. I'm just hoping I can work out all of the lactic acid I worked up in my legs chasing you at Ogden. I didn't feel it right after the race, but it hit me hard the next few days.

From RileyCook on Sun, May 27, 2012 at 17:43:59 from 67.182.253.86

Scott I was thinking we'd have similar goals for it. So if you want to start out running together, working for 113 to 115 first half, I'd be all for it.

From scottkeate on Sun, May 27, 2012 at 20:00:58 from 71.199.4.146

After running the course yesterday, I agree with Jake's counsel to be patient the first half of this race. I would like to be close to the 1:15 mark for the first half. There are some rolling hills just before the 1/2 that are deceptively steeper than the course profile reveals. If our legs are feeling fresh at the 1/2, the second half of the race doesn't have the ups and downs and setting into cruise control seems more realistic. It'd be great to run with you for a good portion of the race--as long as you can hold back the reins :-) You've got the speed for a really good time if you're patient.

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