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April 25, 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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.0010.003.000.0018.00

BIG WORKOUT

I wanted to get a quality workout in this morning and that wasn't going to happen on the roads.  So I headed to the gym on base.  The plan was to do 2x5 miles and 1x3 miles with 1 mile in between each.  I did the fast miles on the treadmill and the recovery jogs on the indoor track to mix things up.

5 miles (5:30 5:28 5:24 5:23 5:19 or 5:25 avg.)

5 miles (5:27 5:24 5:21 5:19 5:15 or 5:21 avg.)

3 miles (5:19 5:16 5:10 or 5:15 avg.)

This was easily the most boring 18-miler I've ever done.  I hate the treadmill, but it sure serves a purpose on days like today when I want to still get a good workout in.

Saucony Progrid Guide 5 Miles: 18.00
Weight: 151.40
Comments
From Bam on Sat, Jan 12, 2013 at 12:30:55 from 89.126.28.24

Great stuff Riley. Good that you managed to get in a good session. Everything's looking sweet for a sub 2:25.

From AngieB on Sat, Jan 12, 2013 at 12:36:11 from 65.130.68.66

Good job Riley! Way to stay motivated for a good workout today!

From Jake K on Sat, Jan 12, 2013 at 12:41:46 from 67.177.11.154

That's a quality session. When I did 2x5 the first time (10 days before UVM '11), I knew I was ready to bust a good marathon. It gives you a good indication of both your strength and speed, especially when you throw on that bonus 3 at the end!

From Fritz on Sat, Jan 12, 2013 at 13:11:40 from 65.100.192.74

Nice job getting creative with the workout. You are set up for a great race next weekend. Unless you have a 6 car driveway I wouldn't recommend a snowblower.

From RileyCook on Sat, Jan 12, 2013 at 13:14:41 from 65.130.90.84

My driveway could fit 12 cars on it. 4 across and 3 deep! It's a monster! Actually 13 cars if someone drove up by the garage side door.

From Fritz on Sat, Jan 12, 2013 at 13:25:10 from 65.100.192.74

That's no fun. I grew up at a house with a super wide driveway and we never had a snowblower. It's obviously crucial that you need to a good shovel that won't break. One like this or even wider that you can slide are great as long as the snow isn't deeper than a foot.

http://www.amestruetemper.com/products/detail.aspx?ProductId=1275&FamilyId=66&LineId=3

From Matt Poulsen on Sat, Jan 12, 2013 at 13:39:31 from 98.202.242.213

Total animal Riley! Great job. You are ready to pop one next weekend!

From scottkeate on Sat, Jan 12, 2013 at 14:09:18 from 71.199.4.146

Whatever!

From RileyCook on Sat, Jan 12, 2013 at 14:12:57 from 65.130.90.84

Fritz, I do need a shovel like that! The one I have now is a joke. I bought it three years ago for $7 at Big Lots. Very cheap shovel. I may have to invest in a wider one like that one.

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