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

Wed, Jan 09, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.10	0.00	0.00	0.00	10.10

10.1 miles easy on base perimeter road. My iPod shuffle actually worked today so I was able to listen to some tunes this morning. A few of the songs that were enjoyable this morning: U2's "Bad" got me started, "While We Were Hunting Rabbits" by Matthew Good, song from Inception's soundtrack composed by Hans Zimmer, "Hang" by Matchbox Twenty, "Million Voices" by Wyclef, and "The District Sleeps Alone Tonight" by The Postal Service finished out the run.

My weight this morning is the lowest it's been for a morning weigh in since 2005! Hopefully I can keep it down.

After my run this morning by buddy at work showed me a national map showing air pollution and a list of the five worst cities in the nation for the day. 1-5 were Logan, Ogden, Provo, SLC, and Brigham! Yeah, go Utah!

Saucony Progrid Guide 5 Miles: 10.10

Weight: 149.60

Comments

From Ken Bess on Wed, Jan 09, 2013 at 10:55:33 from 174.52.144.177

Your post made me remember my ipod shuffle - I put it through the washing machine and found out they aren't washable.

Nice work on trimming your weight down, and doing it during the holidays!

From Matt Poulsen on Wed, Jan 09, 2013 at 14:41:24 from 98.202.242.213

Great job on the weight Riley. Everyone's ideal weight is different, but it sure feels good to be approaching it, eh? I too have trimmed up and am the lowest I've been since 1998. Another benefit of getting in shape.

From RileyCook on Wed, Jan 09, 2013 at 15:04:14 from 132.3.57.68

Matt, yeah it's nice to trim down a bit. Weight has been holding my performance back for too long. But I still have quite a bit of flub to trim.

How tall are you? I noticed you're in the 140s.

From Bam on Wed, Jan 09, 2013 at 15:14:32 from 89.126.28.24

Nice work on the weight Riley. It's tough trying to balance enough eats to do the training but still shed some lard. Once you trim the last bit of flub (love that word and I'll be stealing it) you'll fly - but you know that. Good work. When are you doing your next session of 10x3mins off 1 min? - That's a great session.

From RileyCook on Wed, Jan 09, 2013 at 16:01:14 from 132.3.57.68

Thanks Bam. I may do that workout again in three weeks or so. It's hard to do with the weather we've had lately. It's been so cold, I'm scared to go under 5:00 pace outside (just too hard to get warmed up sufficiently to not worry).

From Matt Poulsen on Wed, Jan 09, 2013 at 16:26:48 from 166.137.209.34

I'm 5'11". I've lost 35 pounds since starting to run again, and for some reason I've lost 5 pounds during the past 2 weeks. Haven't really been trying to -- just getting in better shape. How tall are you?

From RileyCook on Wed, Jan 09, 2013 at 16:38:51 from 132.3.57.68

I'm just shy of 5'10". Today was my lowest weigh in, but for some reason Wednesdays are always my lowest weigh in for the week. It's a high on Monday (which makes sense since I don't run on Sundays) then low Wednesday and creeps back up a bit the rest of the week (I'm guessing this Saturday will be 151-ish). So I measure my true progress on weekly averages.

That's sweet you've dropped so much! I was 175 pounds in fall of 2010, so I'm down like 23-25ish. I was in the low 140s when I hit the track PRs you see listed here on my blog.

From Matt Poulsen on Wed, Jan 09, 2013 at 16:51:24 from 98.202.242.213

Great weight loss yourself Riley! Impressive. My weight fluctuates very similar to the way yours does (and for the same reasons). I was almost 180 pounds in the fall of 2010, so very similar to you. I was also in the low 140's when I ran my PR's in college. One of these days, I'll have to list my PR's on my blog. My track and cross country PR's are very similar to yours. You have a very impressive running past Riley (and present)!

From Andrea on Wed, Jan 09, 2013 at 17:01:13 from 72.37.171.52

Just speaking as the weight-loss police, make sure you guys don't drop too much weight and too quickly! It's always safer to be a little over than a little under weight :)

From Matt Poulsen on Wed, Jan 09, 2013 at 17:23:25 from 98.202.242.213

Very well spoken Andrea! We all always need to remember that. I think it's important to not worry too much about weight. If you're wise about it (and not extreme), the body just goes to it's ideal weight on it's own (which obviously is different for everyone).

From Holt on Wed, Jan 09, 2013 at 19:51:42 from 67.2.252.43

Hans Zimmerman - Time... One of the greatest songs ever, from one of the greatest movies ever!

Are you, or anyone up there, coming down to run the SG half?

From RileyCook on Thu, Jan 10, 2013 at 09:18:28 from 132.3.57.68

Dave, well said. That "Time" song at the end of Inception is incredible.

Yeah I plan on racing down there next weekend. Not sure who else from up north is headed down. Ken, who I run with, was going to run it but now sounds doubtful. Ben was also going to run but has been injured.

From Matt Poulsen on Thu, Jan 10, 2013 at 22:31:52 from 98.202.242.213

I'll be racing the SG 1/2 next weekend. Looking forward to it. It will be nice to meet you Dave, and it will be great to see you again Riley.

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