Everything Counts

April 23, 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

Tue, May 07, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.25	7.20	0.00	0.00	16.45

AM: AEROBIC BUILDER

We had a great group out this morning: Ken, Bryant, Jace, Bret and even Sariah wanted to join us though she'd be running a different pace. We met at the Riverdale parkway and warmed up two miles and then went into the workout. Jace is racing Saturday so he only wanted 6 miles, so the goal was at least 6 miles though Bryant and I were considering 8 if we felt good. The pace was spot on the whole time and everyone finished the 6 miles on pace, it was pretty cool to have a group of five guys run 6 miles at 5:18 average pace all together the whole way. At six miles Bryant kept going on for 8, I stopped for a potty break and the others called it good at six miles. After my pit stop I figured I'd do either two more miles or as far as I could get without having to stop again as my stomach was bugging me. I did another 1.2 miles in 5:18 pace but then had to stop again and at that point just called it good at 7.2 total miles.

Splits: 5:21 5:16 5:19 5:19 5:18 5:17 5:18

PM: 4.95 miles easy with Amy and while pushing the double jogger. Nice evening with a little wind. Amy had us run up the monster hill in the neighborhood and pushing the double jogger up it really works your calves!

Adidas Supernova Sequence Miles: 4.95	Pearl Izumi EM Road N1 Miles: 11.50

Weight: 153.60

Comments

From Josh E on Tue, May 07, 2013 at 13:26:16 from 205.235.104.4

Nice run Riley. Is that anyone's goal marathon pace?

From Trevor Baker on Tue, May 07, 2013 at 14:05:20 from 174.27.192.123

Nice! I'm calling up Flotrack and have them do a workout Wednesday with you guys haha!

From RileyCook on Tue, May 07, 2013 at 14:09:30 from 132.3.45.82

Josh: I think Bryant is going to attempt that as his marathon pace at Ogden. Brett and I will likely start out easier than that however. 5:20 has just kind of become our pace on these workouts. Hopefully we can make it 5:15 soon and down from there.

Trevor: Haha, yeah I'm sure Flotrack would love my pit stop especially!

From Josh E on Tue, May 07, 2013 at 14:15:16 from 205.235.104.4

That was my guess given he ran about that for the 30k. I am thinking sub 2:20 is in the works. It will be interesting to see if he holds up.

From RileyCook on Tue, May 07, 2013 at 14:25:57 from 132.3.45.82

I think he can break 2:20. He's run 2:21 before at UVM and he's in substantially better shape now than he was back then. The kid's an endurance machine.

Like you said he ran like 5:18 for the 30k and the marathon will be aided, so I think he can do it.

From Trevor Baker on Tue, May 07, 2013 at 14:43:12 from 174.27.192.123

He needs to find some nasty competitive marathon that's flat and at sea level this fall and he'll have a OTQ mark it sounds like.

From RileyCook on Tue, May 07, 2013 at 15:18:35 from 132.3.45.82

Trevor, yeah I agree. I think he can hit it in the fall. We're both running St. George, which obviously wouldn't count, but maybe later in the fall he could hit one at sea level.

I think I'll try to hit 1:05 half first and then maybe next year with more marathon experience and training shoot for an OTQ.

When are you planning your marathon debut?

From scottkeate on Tue, May 07, 2013 at 16:15:05 from 192.150.9.200

Super impressive to have that many of you running together. Definitely the powerhouse training group in the state for road racing. Nice work!

From Trevor Baker on Tue, May 07, 2013 at 16:25:27 from 174.27.192.123

Riley, you've always had the edge on the half marathon ever since you hit the road running scene. I def think that a sub 105 is not too distant for you. The marathon will also continue to develop as we all know it's not a one and done deal.

Debut? Who knows... I'd like to give it a whirl in the fall. St. George would be fun, I'll just have to see how training progresses and how to balance life with PT school and an infant as well this summer.

From RileyCook on Tue, May 07, 2013 at 16:30:58 from 132.3.45.80

St. George is like the main stage of racing in Utah in my opinion. I love it down there and it's a really deep and competitive field. And they take good care of ya. It'd be a good choice for you.

From Jason D on Tue, May 07, 2013 at 18:48:52 from 24.1.80.94

Looking strong, Riley. Looks like you are continuing to drop that pace. That must be quite a sight to see a good group dropping low 5s.

From SpencerSimpson on Wed, May 08, 2013 at 07:37:13 from 50.73.45.89

nice workout again brotha. Impressive group up north yall have. Hope the knee is good for ya in a couple of saturday's...

From mike⇒nelson on Wed, May 08, 2013 at 08:45:26 from 199.127.123.162

You guys have a great group up there! Keep it up.

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