Everything Counts

March 29, 2024

Recent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesRileyCook's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth ViewYear View
JanFebMarAprMayJunJulAugSepOctNovDec
201220132014201520162017
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.0013.000.000.0018.00

AEROBIC BUILDER

I met up with Jon, Bryant, and Albert at the 21st Street Pond at 7 this morning.  Luckily out west there, the roads were clear of snow and we were able to get a good run in.  We did a 3-mile slow warmup followed by the aerobic builder. 

Albert did the first 2 miles of the aerobic builder then turned back.  Bryant did five miles then took three off and then did three more with us.  Jon did 11 miles and I did 13.

It ended up being 5:40 average pace for me for 13 miles.  It was a good run and I am super proud of how well Jon is coming along.  If he decides to actually race this year, watch out! We'll have another player in the game.

Saucony Progrid Guide 5 Miles: 18.00
Weight: 151.40
Comments
From Jake K on Sat, Dec 15, 2012 at 13:23:08 from 67.177.11.154

Solid run. What do you think the max distance you'll extend these aerobic builders out to? Seems like 14-16 is usually the optimal max distance for a steady state run like that. These are going to pay off so much for you in the marathon.

From RileyCook on Sat, Dec 15, 2012 at 14:18:34 from 65.130.75.74

I think right now we'll try to keep knocking 3-5 seconds off the average every two weeks until we reach around 5:25. Then I'd like to add a mile or two onto it.

The goal is to keep building them up faster every two weeks until a Feb-Mar marathon.

And I hope they will pay off with the marathon. I have to slay that beast! So far the marathon owns me and I'd like to reverse that.

From Fritz on Sat, Dec 15, 2012 at 14:30:26 from 65.100.192.74

That's a great run even without these conditions. It's very impressive that you are banking so many quality miles right now. You will definitely be marathon ready come Feb or March. Are you running the St. George Half in January? I am still on the fence but I will probably end up running it.

From RileyCook on Sat, Dec 15, 2012 at 14:36:16 from 65.130.75.74

Yeah I plan on running it. We are having our second baby later this month, and as long as mom and baby are healthy come January I will be down there.

From Jake K on Sat, Dec 15, 2012 at 14:38:19 from 67.177.11.154

That's a good plan - slowly increase the distance and every so slightly drop the pace. You can't do anything more marathon specific that semi-hard long efforts like these.

From Matt Poulsen on Sat, Dec 15, 2012 at 16:02:32 from 98.202.242.213

Another great run Riley. Solid effort!

From Derek D on Sat, Dec 15, 2012 at 20:42:43 from 68.109.132.154

Another great run Riley. Your training cycle has been really impressive. Those aerobic builders won't let you down come marathon time.

Add Your Comment.
  • Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
  • Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
  • If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.
Only registered users with public blogs are allowed to post comments. Log in with your username and password or create an account and set up a blog.
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: