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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

Thu, Dec 20, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.03	2.47	3.00	0.75	10.25

10K FARTLEK

My plan was originally to do 1,000 repeats again. But with the extreme cold, wind, and darkness I decided it wasn't worth the risk trying to run 4:44 pace outside. So, I went to plan B which was a treadmill workout. This 10k fartlek was a workout we did when I was in college and I always liked it. In the end, it wasn't as difficult as I thought it would be when I wrote it up. That's likely due to running it on a treadmill instead of outdoors. It wasn't nearly as hard of an effort as the last three weeks of thursday hard workouts. Here's how the 10k fartlek brokedown:

1.25 miles at 5:00 pace

1 mile at 6:00 pace

1 mile at 4:55 pace

0.75 miles at 5:53 pace

0.75 miles at 4:50 pace

0.5 miles at 5:46 pace

0.5 miles at 4:43 pace

0.22 miles at 5:33 pace

0.25 miles at 4:20 pace

Total 10k time 32:45

After I finished I got a great comment from a guy behind me on an elliptical who said, "My man, you run like the $6 million man! I thought you were going to burn that motor out." I laughed and informed him that the treadmill could still go another 0.5 MPH faster than I got it up to.

Saucony Fastwich (Red) Miles: 10.25

Weight: 152.20

Comments

From Andrea on Thu, Dec 20, 2012 at 09:21:33 from 72.37.171.52

Great workout Riley! Interesting workout - looks hard, but I bet it's a great stimulus.

From RileyCook on Thu, Dec 20, 2012 at 09:32:54 from 132.3.57.68

Thanks Andrea. Partially the goal is to make marathon pace feel easy, and this workout does that. That 0.22 miles at the end at 5:33 felt like a much needed "easy" section.

It also works like a progression bringing down the pace of both the hard and easy segments as you go.

From JPark on Thu, Dec 20, 2012 at 09:38:42 from 174.52.34.169

Very impressive Riley! You're so strong.

From Jake K on Thu, Dec 20, 2012 at 09:43:54 from 155.100.226.191

Its similar to the wave/alternation workout we were discussing on my blog today... keep the recovery pace quick to work on clearing lactate while still moving fast. I like what you did here... good workout!

From RileyCook on Thu, Dec 20, 2012 at 09:47:17 from 132.3.57.68

Yeah I read that discussion on your blog and I thought it might be similar, but I'd never heard of it called wave or alternations. We always called stuff like this fartleks at Weber, and my coach there was really big on them.

From Jake K on Thu, Dec 20, 2012 at 09:49:24 from 155.100.226.191

I think the main difference between the traditional "fartlek" and what you did here (and at Weber) is keeping the recovery brisk/fast. That's way more important than running the "fast" sections a couple seconds faster and then jogging the recovery.

From RileyCook on Thu, Dec 20, 2012 at 09:53:51 from 132.3.57.68

Yeah I've always kept the recovery sections 6:00 pace or faster for my running career when doing "fartleks". I guess maybe we were calling them the wrong thing. But you're right the recovery is almost more important than the fast sections.

Coach Hislop would get pissed if we fell off pace on the "easy" section, but would cut us some slack if we fell off pace on the fast sections as long as we hit our next "easy" section on pace.

From Jake K on Thu, Dec 20, 2012 at 09:57:17 from 155.100.226.191

Its all semantics. Like "tempo run" - that means something different to almost everyone. Using the term "wave" or "alternation" has only gotten popular recently and only for really dorky guys that read Canova's posts on Letsrun.

From Ken Bess on Thu, Dec 20, 2012 at 10:18:23 from 174.52.148.34

That looks like a pretty difficult workout to me! I'm impressed that your treadmill goes that fast, mine stops at 12mph.

Interestingly I find it much more difficult to hold any pace on a treadmill than running outdoors. Probably just because I'm a wuss and there isn't much to distract me when I'm on the treadmill.

From RileyCook on Thu, Dec 20, 2012 at 10:21:58 from 132.3.57.68

Ken, it's not "my" treadmill. It's a treadmill at the gym at Hill Air Force Base. They have three types of treadmills and only one of the types goes past 12 MPH (it goes to 15 MPH). So, it's nice to have access to it. Though I try to never run on a treadmill unless it's unreasonable to run outside.

Treadmills are weird with me. I find the slower paces much more difficult on a treadmill and the faster paces much easier...weird I know.

From Matt Poulsen on Thu, Dec 20, 2012 at 20:03:05 from 98.202.242.213

Very nice Riley! Animal. Strong work!

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