Everything Counts

April 20, 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

Thu, Mar 28, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.41	0.00	0.00	5.96	10.37

2,400 METER REPEATS

I had a really solid workout this morning. I ran these on the perimeter road on the East side of base hoping the canyon wind would be mostly only a crosswind. But it ended up still being either mostly a headwind or tailwind on the first two so I ran the last two back toward the South to ensure only crosswind. So, numbers one and two were opposites of each other on the same stretch of road. The first one was with tailwind and the second with headwind. Three and four were mostly crosswind. All were flat except the fourth was flat with a 50 meter downhill section. I took 2:30 jogging rest in between each at around 8:00-8:15 pace. My goal was to average 4:55 on these.

Splits:

1- 7:17 (4:53 pace)

2- 7:38 (5:07 pace)

3- 7:17 (4:53 pace)

4- 7:12 (4:50 pace)

As you can see the wind really slowed number two down. The first one felt the easiest and that was because the tailwind helped me more than I realized. But the effort on the last three all felt similar.

Saucony Fastwich (Red) Miles: 10.38

Weight: 151.20

Comments

From Bam on Thu, Mar 28, 2013 at 10:38:48 from 89.126.28.24

Nice workout Riley. Good to see the extension of pace and that your last rep was the fastest. Keep plugging away - it's coming and if you continue like this you'll hit those goals for the year.

From RileyCook on Thu, Mar 28, 2013 at 10:59:32 from 132.3.57.82

Thanks Bam. I felt really good this morning. The workout looked super intimidating "on paper" but once I got going it wasn't as bad as I anticipated it would be.

It's a far better workout than the 3/4 mile reps I did two weeks ago. I'm happy with the progress.

From scottkeate on Thu, Mar 28, 2013 at 11:02:58 from 192.150.9.200

Very solid effort! I love to see you cranking out these workouts. Keep playing it smart and this year will be very fun for you.

From SpencerSimpson on Thu, Mar 28, 2013 at 14:10:56 from 69.20.170.106

Fantastic workout Riley. You are looking solid for SLC.

From runningafterbabies on Thu, Mar 28, 2013 at 14:23:27 from 208.54.4.148

Do you take vit c supplements ie emergenc?

From RileyCook on Thu, Mar 28, 2013 at 14:36:09 from 132.3.57.81

Melody, no I don't take EmergenC or any other vitamin C supplement regularly. Should I be?

I take fish oil, iron, and calcium currently.

From Bam on Thu, Mar 28, 2013 at 15:27:31 from 89.126.28.24

You're taking the calcium a good few hours away from the iron, aren't you? I'm sure you know, but just to be safe, calcium taken at the same time as iron, cancels out the iron. Vit c, however, should be taken with iron - helps absorption. And just to be sure, you know you shouldn't be constantly scoffing iron - men are good at storing iron and taking too much iron can lead to problems. On and off, it's ok to take iron:)

Vit C is good to take on a daily basis but well away from workouts, as anti-oxidants block signalling pathways for adaptations that come from training.

Best bet is to eat hot dogs:)

From RileyCook on Thu, Mar 28, 2013 at 16:31:13 from 132.3.57.78

Good info Bam, thanks. I was unaware of the effects of taking the calcium and iron at the same time.

From runningafterbabies on Thu, Mar 28, 2013 at 23:05:05 from 208.54.4.193

I agree with what bam said, but my reason for bringing it up was because large doses of vit c can xause gi distress. When i eliminated that from my daily intake (just the large dose) i noticed a huge difference.

From Redd on Fri, Mar 29, 2013 at 09:13:48 from 67.182.221.190

One thing to maybe check for a gluten intolerance. You symptoms sound a lot like Amy Yoder Begley, once she found out she had Celiac's and cut out gluten it really helped her training.

From RileyCook on Fri, Mar 29, 2013 at 09:29:23 from 132.3.57.80

So a few people have mentioned checking for gluten-intolerance, and it may not be a bad idea.

But, my question is if that were my problem would I have GI issues on all my runs or only on harder efforts? Because on easy runs, even long ones I rarely have to stop. But once I get down to MP or faster I virtually have to stop every time out (And more so on sustained efforts like tempos and races than on intervals with periods of rest).

I've cleaned my diet up quite a bit too (though there's still room for improvement) and that hasn't really helped up to this point... Maybe I will go get checked for gluten-intolerance.

From Redd on Fri, Mar 29, 2013 at 09:43:43 from 67.182.221.190

It's an easy test, and Amy is a Nike runner so just look her up and see her experiences. At one point she had to take lots of breaks during track workouts. So maybe the faster paces are a trigger.

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