Everything Counts

April 25, 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, Jan 29, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	6.50	3.50	0.00	17.00

AM: AEROBIC BUILDER & SHORT TEMPO

Well it snowed a ton again! I am so done with this! Anyway Ken met me at the the gym since an aerobic builder wasn't going to happen outside. We warmed up two miles on the track and then hit the treadmills to get the workout in. I was planning on doing 8-10 miles at 5:20-5:25 average pace. But, 6.5 miles in I had to...you guessed it...use the restroom. So I had 6.5 miles at a 5:22 average. Then after a quick break I decided to finish with a tempo effort since aerobic builder pace would feel too easy after a break and for only another 3.5 miles. So, I did a 3.5 mile tempo at 5:05 average to finish up. 1 mile cooldown on the track after. It was a good workout and I'm happy to get it in.

PM: 4 miles easy

Adidas Supernova Sequence Miles: 4.00	Saucony Fastwich (Red) Miles: 13.00

Weight: 149.40

Comments

From Derek D on Tue, Jan 29, 2013 at 09:58:17 from 166.137.119.44

Great workout! You are really putting a bunch of good stuff together. You will be really strong for the marathon. Which one did you decide on?

From RileyCook on Tue, Jan 29, 2013 at 10:00:35 from 132.3.57.68

I'm coming down your way for PHX. At first the race director said the owners wouldn't let him add anymore elites, but a week later he called me and said he talked them into letting me in. I'm excited, I've never been to Phoenix or that area, only Flagstaff.

From Bam on Tue, Jan 29, 2013 at 14:29:33 from 89.126.28.24

Good improvisation. I like that as a session in it's own right. I'll have to use that myself - minus the bathroom break:)

It'll be exciting to see how you go in Phoenix. Is it a big marathon - with rucks of elites?

From RileyCook on Tue, Jan 29, 2013 at 14:44:57 from 132.3.57.68

I don't imagine there will be many elites.

Derek, you may know more than me how fast the field will be. I would imagine it'll be similar to a large Utah marathon in terms of number of elites. It's the same marathon Jake is running on March 2. In fact, Jake likely knows more too on how fast the field will be.

But if I had to guess I would say maybe a handful (5 or so) guys under 2:30.

From Bam on Tue, Jan 29, 2013 at 14:55:55 from 89.126.28.24

I've just looked up the race and they have a prize for the first person who weighs over 200lbs. The way I'm going, I might qualify.

Looks like a fast course and they seem to have a plethora of restrooms along the route; wouldn't surprise me if Scott turned up:)

From RileyCook on Tue, Jan 29, 2013 at 15:00:58 from 132.3.57.68

I'll need those bathrooms! Actually I hope to not need them but I haven't gotten through a marathon yet without stopping.

Yeah it should be fast. It's not quite sea level, but 1,500 feet or so is close enough for us mountain dwellers. Then of course it drops I think 1,000 feet or so. I would prefer a flat course, but this race is relatively close and the weather should be great that time of year.

From Matt Poulsen on Tue, Jan 29, 2013 at 20:28:39 from 98.202.242.213

Great double and awesome treadmill workout Riley! Sounds like your energy is back!

From Derek D on Wed, Jan 30, 2013 at 18:54:23 from 68.109.132.154

Riley, I know of Jake and one local guy that should be under 2:30. Other than that I'm not sure. Our local running scene here is not close to what you guys have up there in Utah. I would guess you'll be right near the top 3 but you never know. Let me know if you need help with anything as the race approaches. I would offer you a place to stay but we don't have any extra beds. If you get desperate and don't mind sleeping on the floor give me a shout. I'm looking forward to meeting you. I'm doing the half so I'll be out there.

From RileyCook on Thu, Jan 31, 2013 at 08:44:32 from 132.3.57.79

Thanks Derek, I appreciate that. I think I should be good on lodging etc. I'm excited to meet you as well. That should be a great half marathon for ya.

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