Everything Counts

April 20, 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

Tue, Feb 11, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.16	0.00	0.00	0.99	12.15

200 METER HILL REPS

I met Jason and Dave at the pond and 4 miles in we met up with Bret. We did just over 8 miles easy and then did 8 200-meter reps on a 5%-ish grade with about a 380 meter slow jog for rest. Splits were 34.2, 34.7, 32.5, 32.9, 31.2, 32.6, 31.2, and 29.9 for a 32.4 avg which is 4:21 pace.

We found Jason's favorite workout I think where he pulls me at the end. We ran first seven together and then he blew me out of the water for first 150 meters of the final one and then I made a little ground over last 50 meters but still finished a few tenths behind him. Fun workout with the good burn/hurt.

Weight: 152.80

Comments

From Superfly on Tue, Feb 11, 2014 at 11:27:10 from 74.211.21.81

Nice workout. PHX is coming right up. Your looking great. Are you flying down or driving? Going with other runners?

From RileyCook on Tue, Feb 11, 2014 at 11:38:40 from 172.56.8.173

Thanks Clyde. I am driving down with my family, leaving Tuesday and likely staying in Vegas that night then going the rest of the way Wednesday. Jason and Dave are both flying I think.

I am looking forward to it. My volume isn't as high as I hoped/wanted, but it's still decent. Originally I intended this to be a 90% effort as a training run for Boston but now I may scratch Boston and just run this one 100%. Not sure yet on Boston, but definitely racing this one hard even though I didn't do a full marathon buildup.

From Superfly on Tue, Feb 11, 2014 at 11:42:41 from 74.211.21.81

Oh. I didn't even see you were registered for Boston. I wish I was:). You'll do fine in one or both.

From RileyCook on Tue, Feb 11, 2014 at 11:45:34 from 172.56.8.173

I'd sell ya my spot if that were allowed :-)

From steve ash on Tue, Feb 11, 2014 at 12:47:56 from 174.52.100.252

You are an animal Riley.. Great to meet you last week at the 10k.

From Jason D on Tue, Feb 11, 2014 at 16:58:36 from 24.1.80.94

Great race this past weekend. This has been a great buildup even if abbreviated. Some of your longer long runs and faster stuff should be beneficial.

It's interesting to note that you have mentioned Jason's speed a few times, but when you compare your times they a similar (assuming I have the right guy). I'm guessing it is that top end gear.

From RileyCook on Tue, Feb 11, 2014 at 17:05:44 from 172.56.8.173

Steve, thanks. It was great meeting you as well. Hope to see you at several more races.

Jason, yeah Jason has better sprint speed (not to mention he's a young pup in his mid-20s). If you look at the 800 PRs his is 1:48 and I got 1:50. Those may sound close but they are really completely different levels. Two seconds in an 800 is a long time. If you look at 1500 PRs I have a faster one. So I would conclude that yeah he's got better raw, top-end speed, while I have/had better speed endurance, which is critical for the mile.

And now for some crazy reason we're both trying to be marathoners! Go figure!

From Jason D on Tue, Feb 11, 2014 at 17:12:45 from 24.1.80.94

I thought he was probably a few years out of college, and that 2 seconds in the 800m was probably fairly substantial. Makes sense.

I've tried to talk my training partner Brandon (strong D1 runner in college) into the marathon but he isn't biting :)

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