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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
20.000.000.000.0020.00

LONG RUN

We had a great long run this morning up in Morgan.  Brad drove from Heber to meet Bryant, Ben, and me.  Always great to see Brad.  We need to drive up to meet him one of these weeks since he's driven down twice now to meet us in Morgan.  We looped the Morgan Valley.  It was kind of cool at the start and a little hot at the end, but for the most part perfect weather.  We slowly worked the pace down to 6:00 pace by mile 6 and then held it around a 6:00 average the rest of the way on a very rolly, hilly course. It was a solid effort.  Ben is looking good on the comeback trail.  We had a stray dog run the first 6 miles with us and then it fell behind, unable to keep up.  Ben said that if it had ran the whole 20 miles he would've taken it home with him. 

I need more of these long efforts at 6:00 pace or faster.  I can't run a decent marathon unless I do these almost weekly.  But this felt pretty good today.  I would love to be able to run this route at 5:30 pace with relative ease; that would be when you know you're ready to hit a OTQ standard.

Asics GT-2000 (Yellow) Miles: 20.00
Weight: 151.80
Comments
From AngieB on Sat, Aug 03, 2013 at 10:51:02 from 174.239.102.172

Awesome run Riley. Yep good ol south weber days nxt week. I'm running the 10k this year. It's a killer w the big hill. What are you doing?

From Jason D on Sat, Aug 03, 2013 at 11:53:03 from 198.228.200.152

Good week, strong run. I've only run 3 marathons, but I have noticed that on at least one effort I need to be 15-20 seconds on a 20+ to have a good prediction for what I can do in a marathon. This is for someone of average ability, but I think if you cut 10-15 seconds off in your long runs during a buildup until you do a 10 + 10 (or more) 15-25 seconds from goal a faster runner can predict similarly (as much as on can with the distance). Basically I'm saying, in long winded fashion, what you are saying in the last part of the post.

From RileyCook on Sat, Aug 03, 2013 at 14:48:06 from 174.52.234.49

Angie: I'm also doing the 10k. It is definitely the harder course of the two, but I don't mind it. I like the challenge.

From Matt Poulsen on Sun, Aug 04, 2013 at 08:00:20 from 74.211.25.142

Great run, Riley. Nice consistency. Yeah, those kinds of runs will definitely contribute to a huge aerobic base. Nice week!

From SpencerSimpson on Mon, Aug 05, 2013 at 08:50:59 from 63.82.19.2

very good run on probably a tougher course then it sounds. Great deposit for SGM...Ben making the comeback look easy...

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