Everything Counts

April 24, 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

Thu, Nov 08, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.25	0.00	5.00	0.00	9.25

INTERVALS

I did some intervals on the flat section of the base perimeter road. I did one each of 1.5 miles, 1.25 miles, 1 mile, 0.75 miles, and 0.5 miles (with 0.25 jog for rest in between at 8:00 pace). The 1.5 mile interval and the 0.5 mile interval were both into a decent headwind while the others had tailwind.

1.5 Miles 7:44 (5:09 pace)

1.25 Miles 6:21 (5:05 pace)

1 Mile 4:54

0.75 Miles 3:34 (4:45 pace)

0.50 Miles 2:29 (4:58 pace)

Asics DS Racer Miles: 9.25

Weight: 154.40

Comments

From Kendall on Thu, Nov 08, 2012 at 09:19:05 from 74.81.231.133

That's sick.

From RileyCook on Thu, Nov 08, 2012 at 10:23:28 from 132.3.57.68

Haha. Thanks Kendall, I think...

From Kendall on Thu, Nov 08, 2012 at 10:38:32 from 74.81.231.133

I have to live vicariously through you fast guys. I just don't get it. It's impressive.

From RileyCook on Thu, Nov 08, 2012 at 15:14:37 from 132.3.57.68

Kendall: Well we all have our strengths and mine are speed and I can recover quickly (both in between repeats and after races). But I struggle with endurance and that seems to be one of your strengths. To me your ultra races are way impressive.

From Mattrow on Thu, Nov 15, 2012 at 06:51:23 from 132.3.57.68

You should let me know when you are planning on running so I could run with you. I am not saying I can keep with you, but it would be nice to have someone to run with. Was that flat section up by the airport?

From RileyCook on Thu, Nov 15, 2012 at 10:08:05 from 132.3.57.68

Matt, do you work out on base? I run out here almost every weekday morning except for Tuesdays and every other Friday. Thursdays I do my hard workout and Monday, Wednesday, and Friday are all easy days.

No the flat section I was referring to was down on the west side of base.

From Mattrow on Thu, Nov 15, 2012 at 11:01:13 from 132.3.57.68

Riley,

Yes, I do work on base. The last few weeks I have been running the last part of the day. It would be good to see some of the running trails/routes.

From RileyCook on Thu, Nov 15, 2012 at 14:52:11 from 132.3.57.68

Matt,

I mostly run on the westside of base around 6:30-7:00 AM. You're welcome to join me sometime if you want.

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