| 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
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 49.95 | 0.00 | 6.10 | 3.00 | 59.05 |
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| Brooks Transcend Miles: 11.15 | Brooks Adrenaline ASR 10 GTX Miles: 10.30 | Brooks Pure Cadence 3 Miles: 22.60 | Brooks Adrenaline (NYC) 15 Miles: 9.00 | Brooks Ravenna 5 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.15 | 0.00 | 0.00 | 0.00 | 11.15 |
| 11.15 miles easy through Ogden with Dave, Denver, Ken, Ben, and Jon, avg pace 7:17/mile. At one point we had Ken laughing so hard he collapsed to the ground and laid in the curb laughing...good ab workout!
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| Brooks Transcend Miles: 11.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| 10.3 miles easy on a snow-filled, hilly route, avg pace 7:16/mile. |
| Brooks Adrenaline ASR 10 GTX Miles: 10.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.85 | 0.00 | 0.00 | 3.00 | 11.85 |
| 400 METER REPS
I met Ken, Denver, Dave, and Matt at Smith's and we warmed up out to the tempo loop with a few strides and the did 12 by 400 with 90-second jogging rest. I averaged 67.8, which is 4:31 pace. Next time we do this workout I need to extend to 500 meters or do 16 reps of 400.
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| Brooks Pure Cadence 3 Miles: 11.85 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles easy with Dave, Denver, and Jon M from the 21st street pond, avg pace 7:35/mile.
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| Brooks Adrenaline (NYC) 15 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy with Dave from my house in South Weber, avg pace 6:58/mile. Still no new baby here in the Cook house. Unless Amy goes into labor tonight, I think I may hop in the Ogden WRC 10-miler tomorrow morning. I haven't raced in over a year, and I'm apprehensive about racing right now due to lack of fitness. But I think racing tomorrow will get me going and light a fire, so it'd be good.
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| Brooks Ravenna 5 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.65 | 0.00 | 6.10 | 0.00 | 10.75 |
| FAILED 10-MILE TEMPO/RACE SIMULATION
As I mentioned in my post yesterday, I was going to hop in the WRC 10-miler if Amy didn't go into labor. Well, at 1:30 am, Amy woke me up and by just before 5:00 am this little cutie entered the world:
We named her Nora.
So the race was off. I didn't really plan on running, but a window of opportunity opened to get a run in and I decided to run the race route as a tempo to see where my fitness stood.
I did a 2-mile warmup and then started the tempo. The downhill really hurt! I haven't run any fast downhill since I started running again and I could tell on the steep downhill sections. I got through the first 4.25 miles at 5:20 pace (5:21, 4:56, 5:23, 5:32), but then my GI system told me I had to stop. I did a quick 0.4 mile detour to a restroom and then tried to resume the tempo. I ran the next 1.8-ish miles uphill the beastly hills at a 6:00 average, but then had to stop again as my stomach just wasn't having it. So after that I just called off the rest of the tempo and headed back. So, I didn't really learn anything about my fitness and have no clue how fast I could've run.
So, we're happy to have our new baby with us and both Mom and baby are doing well.
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| Brooks Pure Cadence 3 Miles: 10.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 49.95 | 0.00 | 6.10 | 3.00 | 59.05 |
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| Brooks Transcend Miles: 11.15 | Brooks Adrenaline ASR 10 GTX Miles: 10.30 | Brooks Pure Cadence 3 Miles: 22.60 | Brooks Adrenaline (NYC) 15 Miles: 9.00 | Brooks Ravenna 5 Miles: 6.00 |
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