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March 29, 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
13.253.003.000.7520.00

LONG RUN: BEN VAN BEEKUM SPECIAL (3-2-1-0.5-0.25)

I met up with the crew at the pond at 8:45 for a 20-mile run with a 3-mile breakdown. Ben introduced this workout to us last year and I proposed it for today's run. It's not as difficult as your typical 3-mile breakdown, as you have ample rest (one to one distance-wise).

We warmed up 3.5 miles and then did the start of the breakdown. Steve only planned on doing 15 miles with a 3-mile pickup, but he felt good and liked the idea of the workout so he decided to go the full length.

Splits: 

3 miles (goal 5:15 avg): 5:08 5:12 5:06

2 miles (goal 5:05 avg): 5:01 5:01

1 mile (goal 4:55): 4:50

1/2 mile (goal 2:20): 2:16

1/4 mile (goal 1:06): 1:04

Ben was tearing it up today (as was Steve actually) and on the last 1/4 mile he went with me and stayed with me. I was very impressed, we ran 64.3 which is a new 400 meter PR for him! haha. 

After Ken took an ice bath in the Ogden River up to his waist for 7 minutes...crazy dude! Then we headed to Wal-Mart for chocolate milk and donuts for Albert's birthday. All in all a great run for the crew.

Pearl Izumi EM Road H3 Miles: 20.00
Weight: 0.00
Comments
From josse on Sat, Nov 30, 2013 at 13:14:56 from 174.239.102.82

Great run, the year I trained for Boston my friends and myself would sit in the Provo river in January with ice on the banks. That was cold

From Ben VanBeekum on Sat, Nov 30, 2013 at 14:16:49 from 67.169.244.46

Man that was good times today! Have fun on your work trip and we will see you in 3 weeks.

From RileyCook on Sat, Nov 30, 2013 at 14:38:58 from 172.56.38.111

Josse, I don't know how you could do that! I'm way too big of a wuss when it comes to cold water!

Ben, that was really as fun as a 20-miler gets.

From Matt Poulsen on Mon, Dec 02, 2013 at 08:24:37 from 174.52.216.185

Impressive workout, Riley! Sounds like a fun run with a great group.

From Dave Olson on Mon, Dec 02, 2013 at 08:51:23 from 66.87.113.72

I am sad I missed the donuts.

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