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Pleasant View Founders Day 5K

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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
Race: Pleasant View Founders Day 5K (3.107 Miles) 00:14:45, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance


I ran the Pleasant View 5k this morning. I met Ben at 5:15 at the church and we ran 10+ miles before the race. I wanted a bit more, but we didn't really have time. Amy met us at 7:00 and then we drove up to the start.

I got out pretty good and tried to run controlled for that first mile. Last year I went out in 4:44 and was hurting bigtime the third mile in 5:02. I was determined to finish strong this year, which meant a slower start. I hit 4:54 for the mile, which is dirt road with soft rollers. Mile two is bombing downhill and is really where you bank time. I ran that in 4:36. Mile three starts out with a 40-foot climb followed by a gradual down and short uphill. I ran that in 4:49 (so much better than last year's 5:02). Then the last tenth is very steep downhill and you can really finish fast. I ran 4:19/mile pace and finished race 3 seconds faster than last year in 14:45.

After the race Ben and I did 3x8 second hilll sprints with two minutes full recovery and then just over a mile cool down.

Last Year       This Year

4:44                 4:54

4:38                 4:36

5:02                 4:49

ASICS DS Trainer 20 Miles: 15.30
Weight: 155.00
From Rob Murphy on Sat, Jun 25, 2016 at 18:59:34 from

A 10 mile warm-up is too much. Trust me, I read books on training.

From steve ash on Sat, Jun 25, 2016 at 19:03:01 from

Way to go guys. Fast finish plus a 3 second PR. Nice..

From RileyCook on Sat, Jun 25, 2016 at 19:19:12 from

Rob, I was hoping for 15 like last year! But just didn't get up early enough.

Steve, thanks! It was a 3-second course PR, so I'll take it. We weren't trying to absolutely crush it, otherwise we'd have gone fewer miles before. But Ben smoked his old time and PR-ed overall, not just course PR. So, that's impressive after a long "warm up" and two weeks after his marathon!

From Steve on Sun, Jun 26, 2016 at 18:10:02 from

Dang! Nice run.

From jtshad on Mon, Jun 27, 2016 at 08:29:27 from

Wow, smokin' race! Congrats!

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