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March 28, 2024

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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

Click to donate
to Ukraine's Armed Forces
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
9.808.000.000.0017.80

AM: AEROBIC BUILDER

I met up with Dave and Albert at 21st Street Pond for an aerobic builder. My thoughts going in were 9.5 miles at 5:20. But I got off to a faster start than planned and kept rolling with it. Once I got to the T in the road where you turn left for 9.5 or right for 8, I had a choice. I could slow down a bit and get the 9.5 or keep pace and hit 8 (I knew I wasn't quite ready for 9.5 at 5:11 pace). So, I decided I wanted to keep rolling at 5:10s. I ended up with 8 miles in 41:28 (5:11 avg).

Mile 5 has a pedestrian bridge that goes up and over I-15. That mile is a very good indicator of effort. Usually if the effort is about right, I only lose 3-4 seconds on that mile. If I am over-reaching a bit, I will lose more. Today I lost 7 seconds on that mile. That seems about right. I knew that 5:11 pace was a tad quicker than I was ready for today, but I got through it. I need to show more patience though early on in my post-marathon training. This ended up just fine, but really the 9.5 miles at 5:20 would've been more marathon-specific and what I was aiming for.

PM: 4.3 miles easy around South Weber.

Adidas Supernova Sequence Miles: 4.30Pearl Izumi EM Road N1 Miles: 13.50
Weight: 148.80
Comments
From Ben VanBeekum on Tue, Oct 15, 2013 at 09:36:09 from 137.190.212.236

Good work man! I am impressed on how fast you bounced back. Be careful though this is where injury can happen real quick. See ya on Thursday! I think I will do just 4 miles today at 5:34 pace to get things rolling again

From RileyCook on Tue, Oct 15, 2013 at 09:49:58 from 132.3.57.82

Thanks BV! We missed ya out there this morning. It was lonely with three of us to start and only two of us to finish.

From Superfly on Tue, Oct 15, 2013 at 10:24:15 from 74.211.21.81

You guys are both machines and crazy. I'll do some speed stuff in like a month:).

From Amy Cook on Tue, Oct 15, 2013 at 12:09:30 from 174.52.234.49

Great workout! It's like you didn't run a marathon a week ago.

From SpencerSimpson on Tue, Oct 15, 2013 at 13:54:22 from 63.82.19.2

nice recovery run lol jk. you are in beast mode shape right now. very cool...

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