Everything Counts

April 18, 2024

Recent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesRileyCook's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth ViewYear View
JanFebMarAprMayJunJulAugSepOctNovDec
201220132014201520162017
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.720.006.000.0011.72

PROGRESSIVE TEMPO

I ran a loop around the base and did a 6-mile progressive tempo on the second half.  The plan was to start at 5:28 and drop 5 seconds per mile down to 5:03.  Actual splits were: 5:23 5:20 5:15 5:08 5:06 4:54 (5:11 avg).  The last 2.5 miles were slightly aided (maybe 30 feet per mile).  The middle four miles were easier than I anticipated.  The first mile is always hard for me to get the blood pumping and the last mile was a task picking it up.

 

Saucony Fastwich (Red) Miles: 11.72
Weight: 150.60
Comments
From Bam on Thu, Jan 10, 2013 at 09:02:10 from 89.126.28.24

Nice progression Riley. Your aerobic fitness is coming along nicely; all that whatdayamacallit (flub?) you've lost, must be helping:)

From scottkeate on Thu, Jan 10, 2013 at 09:05:04 from 192.150.9.200

Nice work! Great effort today!

From RileyCook on Thu, Jan 10, 2013 at 09:19:40 from 132.3.57.68

Yes, Bam the less flub the faster I can run! But I still have plenty to lose, slowly but surely.

From Jake K on Thu, Jan 10, 2013 at 09:33:19 from 155.100.226.191

Love the progression runs. They mimic the way a race goes so nicely and its a good way to sneak down to LT pace.

From Holt on Thu, Jan 10, 2013 at 10:55:29 from 204.113.55.41

Nice job!

From Matt Poulsen on Thu, Jan 10, 2013 at 22:29:00 from 98.202.242.213

Nice work Riley! Animal.

Add Your Comment.
  • Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
  • Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
  • If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.
Only registered users with public blogs are allowed to post comments. Log in with your username and password or create an account and set up a blog.
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):