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March 29, 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
6.042.461.252.5012.25

10K CONTINUOUS FARTLEK

I met Dave at the base gym for a hard workout, since the roads would be too slick. We warmed up three miles on the indoor track (a square track with nine laps to a mile, too sharp for fast running), hit the bathroom really quick, and then we hopped on some treadmills.

I decided to do the 10k fartlek. It's a year almost to the date since I last ran this. At that time I ran the workout in 32:23 but at 0% incline. Today I ran at 1% incline and wanted to see how far I'd come in a year for this workout.

Here is how it went:

1.25 miles in 6:00 (4:48 pace)

1 mile "easy" in 5:43

1 mile in 4:45

.75 easy in 4:12 (5:36)

.75 in 3:31 (4:41)

.5 easy in 2:46 (5:32)

.5 in 2:17 (4:34)

.21 in 1:07 (5:19)

.25 in 1:08 (4:32)

Total 10k time of 31:31 or 5:04 pace.

I'm very happy with this workout, as it gives me confidence heading into next weekend. It was hard, not going to lie. I was pretty spent at the end. But it was basically a 10k tempo at 5:04 pace the hard way!

Weight: 151.40
Comments
From Steve Shepherd on Thu, Jan 09, 2014 at 09:11:58 from 168.180.139.110

Very impressive! It must be nice to have benchmarks so you can measure your progress. I wish I had started recording my training sooner.

From RileyCook on Thu, Jan 09, 2014 at 09:25:38 from 172.56.32.20

Thanks Steve. This is actually my second fastest 10k since college haha.

It is nice having benchmarks. I just wish I had recorded all my college workouts. It'd be fun to see what I ran this workout in during college.

From Jake K on Thu, Jan 09, 2014 at 11:07:57 from 159.212.71.200

There is no "easy" way to run a 31:30 10K, but that is definitely the HARDEST way :-)

From Rachelle on Thu, Jan 09, 2014 at 13:16:55 from 199.190.170.31

Wow that is kind of awesome! Great job Riley, you should have a lot of confidence going into next weekend.

From Superfly on Fri, Jan 10, 2014 at 11:59:42 from 74.211.21.81

Ripping it! Good job man.

From Matt Poulsen on Sat, Jan 11, 2014 at 14:54:28 from 174.52.216.185

Great one, Riley!

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