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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
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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
Wed, Aug 01, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.004.001.8812.38

AM: TEMPO WORKOUT

I woke up a little later than planned (the olympics are killing my sleep schedule) so I wasn't able to warm up and cooldown as much as I wanted to.  I will have to double today.  But, I did get the 4-mile tempo run in, which was the main part of the planned run this morning.  Two miles uphill into canyon wind and two miles back down with tailwind.  4 miles in 20:56

PM: TRACK WORKOUT

I've been itching to do a speed workout.  So, I headed to the track at 4:00 pm and got in a very high quality workout.

I did two sets of 600/400/300/200 so 3,000 meters total.  Rest was 2:30/1:30/1:30 and then 5:00 between sets.  Goal pace was 1:33/1:01/0:45/0:29

Here were the splits: (1st set/2nd set)

600 Meters: 1:33/1:31

400 Meters: 1:01/1:02 

300 Meters: 0:44/0:46

200 Meters: 0:28/0:29 

Cool down barefoot on the infield.  This workout hurt bigtime, but it was the good hurt! I thought the hardest interval would be the second 600 but it was actually the second 400.  I think I will need to sleep in my compression sleeves tonight to help the calves recover.  Overall, it was a great day!

Asics 2170 (Newer) Miles: 8.50Barefoot Miles: 1.50Saucony Fastwich (Red) Miles: 2.38
Weight: 0.00
Comments
From Derek D on Wed, Aug 01, 2012 at 19:02:54 from 68.109.129.9

Solid day Riley! I've never done two workouts in one day like that. Sounds like a great training day though. Nice work!

From Jake K on Wed, Aug 01, 2012 at 19:50:49 from 67.177.11.154

Nice double session. I did that a handful of times in the spring... Really liked doing the morning tempo followed by the evening track work

From JPark on Thu, Aug 02, 2012 at 23:20:27 from 174.52.34.169

Wow. Very impressive day!

From RileyCook on Fri, Aug 03, 2012 at 10:12:32 from 132.3.57.68

Thanks guys. It was a solid day, but I'm paying the price for that speed session. My calves are pretty sore; it's been awhile since I've gotten up on my toes and ran that fast for a track workout. But every now and then it feels great to really fly around the track.

From Jake K on Fri, Aug 03, 2012 at 10:14:34 from 155.100.226.54

haha the first day I ran some fast 100s in May, my calves were sore for 2 weeks!

From RileyCook on Fri, Aug 03, 2012 at 10:18:26 from 132.3.57.68

Haha. Yeah I guess I kind of forgot how often my calves were sore in college when I ran the mile. I needed weekly massages.

It's funny I expected to be at least a little sore from the marathon on Saturday and wasn't at all; then I do 3,000 meters of intervals and I'm still sore two days later.

From Jake K on Fri, Aug 03, 2012 at 10:20:20 from 155.100.226.54

Because you've run like 10 half-marathons this year, but zero 800m/1500m races! :-)

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