Everything Counts

April 24, 2024

15% off for Fast Running Blog members at St. George Running Center!

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

Thu, Nov 15, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.26	0.00	6.21	0.00	10.47

1,000 METER REPEATS

Got up early and headed to base to do some 1,000 meter repeats again on the flat section of the base pond path. The goal was 10 by 1,000 meters with 60 seconds rest. I did this exact workout two weeks ago with Ken at the same place and we averaged 3:08. I wanted to shoot for a 3:05 average this week.

Splits: 3:02 3:06 3:04 3:06 3:04 3:05 3:03 3:04 3:04 3:02 (average 3:04 or about 4:56 pace)

I'm very happy with my progress over the last two weeks and with this workout. It felt pretty good. Number eight was the toughest interval mentally to get through, but after that 9 and 10 took care of themselves.

For comparison purposes here was our workout from two weeks ago:

Splits: 3:11 3:12 3:10 3:10 3:08 3:10 3:05 3:07 3:07 3:01 (3:08 average or about 5:02 pace)

Saucony Fastwich (Red) Miles: 10.47

Weight: 153.00

Comments

From Mattrow on Thu, Nov 15, 2012 at 11:04:47 from 132.3.57.68

Nice workout,

10 1,000 repeats, that is a tough workout. The first and last was the fastest repeats.

From Jake K on Thu, Nov 15, 2012 at 12:16:58 from 155.100.226.191

You've been hitting some nice workouts lately. This one especially!

What are you targeting in the next couple months? Thinking of some indoor 5Ks? :-)

From RileyCook on Thu, Nov 15, 2012 at 14:50:20 from 132.3.57.68

Thanks guys.

Jake, I don't really have any targeted races in the next few months. I may try to run the St George Half in Jan if my schedule permits and then I'd like to do a marathon in Feb-Mar time frame.

I may step on an indoor track once or twice, but not really training specifically for anything like that. Mostly, just trying to lose weight and gain fitness right now.

From Jake K on Thu, Nov 15, 2012 at 14:56:53 from 155.100.226.191

You're in pretty good shape right now to nail 1Ks like that. 8-10 @ 3:05 is usually a good benchmark for me to know I'm fit.

I'm thinking the same type of timeframe - HM in January (possibly somewhere in California) and then maybe the PHX Marathon in early March.

From RileyCook on Thu, Nov 15, 2012 at 15:01:45 from 132.3.57.68

Yeah this is the best 1,000s workout I've had since college, so I was very pleased with it. If I can get my weight down, I'd like to make a really big jump in fitness next year.

I am also considering PHX marathon, but I'm leaning toward Woodlands at the moment. We'll see as the time gets a bit closer.

And then I am running Ogden Marathon in May.

From Ken Bess on Thu, Nov 15, 2012 at 17:05:25 from 174.52.148.34

wow, this sounds like an awesome workout Riley. I'm going to bookmark this and give it a try sometime. Nice job!

From JPark on Thu, Nov 15, 2012 at 22:25:51 from 174.52.34.169

Yeah Riley, you're looking fantastic! Keep it rolling!

Good to hear that you're doing the Ogden Marathon. My wife and I are doing it too. I'm sure you'll smoke me this time!

From Derek D on Fri, Nov 16, 2012 at 20:49:08 from 68.109.132.154

Riley that is one nice workout! There is a $26.20 off coupon code going from next Thurs to Fri. for the Phoenix Marathon. I can find out exactly what it is if you are interested. You are in good shape right now and I like those aerobic builders you've been doing.

From RileyCook on Fri, Nov 16, 2012 at 21:12:01 from 65.130.78.234

Ken, this is a great workout and it was a staple in Weber State's program (except we did 15, not 10).

Justin, I would never assume that I'd smoke you in a marathon after the whooping you gave me at St. George. But it'll be fun to run with you again.

Derek, thanks for the info. I'm holding off on a decision right now as to which marathon I'll do in Feb-Mar, but I'll keep PHX on the list. Also, I've been loving these aerobic builders, they have been great.

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