Everything Counts

April 26, 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, Mar 21, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	0.00	5.00	14.00

AM: I planned on running 20x400 meters this morning, but with STRONG winds and snow I decided to move the workout to later in the day. So, instead I did a quick 4 miles easy out in the weather and called it good.

Lunch: 400 METER REPEATS

I did 20 by 400 meters in 1:09 average (4:36 mile pace). I did a cut down on the rest after every four repeats. So rest was 1:30 for first four, then 1:25, 1:20, 1:15, and 1:10 for the last four. I thought this workout would feel a lot easier than it did. It wasn't super hard, but I thought it'd be rather easy and it wasn't.

I wanted to compare it to previous 400 workouts I've done recently, but then realized looking back at my log that I haven't done 400 repeats since I did 31 of them on my birthday last May! I used to do 400s all the time. I will have to make sure I don't go 10 months before doing them again this time around.

Mizuno Wave Alchemy Miles: 4.00	Saucony Fastwich 6 Miles: 10.00

Weight: 151.60

Comments

From Bam on Thu, Mar 21, 2013 at 14:04:16 from 89.126.28.24

Nice workout Riley - cutting the recovery like that has got to be tough.

I like the idea of doing birthday age repeats. On his next birthday, Mr Murphy should do 49x400m off 90 secs. If the 400's get any slower than 75 he should do 10, no make that 20, push ups after the effort:)

From RileyCook on Thu, Mar 21, 2013 at 14:14:16 from 132.3.57.82

Thanks Bam. Doing your age-numbered repeats is easier than that many miles (which many people do).

From Jake K on Thu, Mar 21, 2013 at 14:23:50 from 155.100.226.191

I've run 13 and 7 miles on my last two birthdays, respectively. That's easier than either of those options!

From Josh E on Thu, Mar 21, 2013 at 16:35:52 from 65.130.201.198

A very fun workout. In my experience of the one time I did this yesterday, 5k pace is satisfying but not grueling. I am guessing you did them faster in the past.

From RileyCook on Thu, Mar 21, 2013 at 16:50:50 from 132.3.57.82

Well in the recent past (last 2 years since I took up running again) I haven't done them too much faster than this. Maybe a 68 average once for 20.

But in college we definitely did them faster and with less rest. My coach had a "club" called 30-60. To get into it you had to do 30 400s in 60 minutes and they had to be 71 or faster. My best was I did either 34 or 35 (can't remember which for sure) in 60 minutes with about a 67 average with like 30 seconds or so average rest. At the end we were taking only 10-15 seconds rest for the last five.

The football players practicing on the field as we ran around them were blown away watching this; it was the one time they showed respect to the runners.

From Fritz on Thu, Mar 21, 2013 at 17:01:57 from 65.116.116.6

Great workout Riley, as usual. I wish you were around when I played football because we thought 10 x 100 yard dashes were difficult.

From Jason D on Thu, Mar 21, 2013 at 19:14:35 from 24.1.80.94

So, just to hit the beach ball out of the park, it looks like you had 400 meter repeats for lunch. I do like the idea of cutting down on recovery times within the same workout. I'd like to do it for a 6 x 1 mile threshold workout, but haven't been daring enough.

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