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March 28, 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
4.854.005.001.0014.85

BIG WORKOUT: 4-3-2-1 BREAKDOWN

I met up with Ken and Jace at the 21st Street Pond for a hard workout.  The goal was to hit 10 miles total: 4 miles at 5:20 3 miles at 5:10 2 miles at 5:00 and 1 mile at 4:50.  Ken planned on sitting out one mile in each set.  We got started and the 4 miles felt harder than it should and I figured I was in for a long morning, but after that the rest of the workout felt great.   The rest was mostly a slow jog.  Here are the actual splits:

4 miles: 21:24 (5:24 5:24 5:20 5:15) - 4:30 rest

3 miles: 15:19 (5:06 5:09 5:03) - 3:30 rest

2 miles: 10:04 (5:03 5:01) - 2:30 rest

1 mile: 4:44

The good news is I nailed this workout and felt great doing it, and I didn't have to stop at all for GI issues.

The bad news is my knee HURTS.  It has been sore since after Saturday's long run.  I told myself yesterday that if it still hurt this morning I would still do the workout but promise myself to take Wednesday off.  So, if anyone sees a running entry on this blog tomorrow be sure to get on my case.

Saucony Fastwich 6 Miles: 14.85
Weight: 153.80
Comments
From Jake K on Tue, Apr 02, 2013 at 09:10:22 from 155.100.226.191

That's one of my favorite workouts. You hit everything from marathon pace to 5K/10K pace, all in one nice aerobic package.

From Bam on Tue, Apr 02, 2013 at 09:11:26 from 89.126.28.24

Great session Riley. Is that on a flat course or downhill? If that's on the flat, that's a cracker; if it's downhill, it's very good:)

Get the ice on the knee and make sure there's no entry here tomorrow...

From RileyCook on Tue, Apr 02, 2013 at 09:13:30 from 132.3.57.80

It's a flat one-mile loop around a pond. So, we essentially did 10 laps. It's a great place for fast workouts, but there is one really sharp turn each lap that slows you down a tad. Otherwise it's great.

From Bam on Tue, Apr 02, 2013 at 09:28:29 from 89.126.28.24

Well then, that's a cracking session. Very impressed.

From RileyCook on Tue, Apr 02, 2013 at 09:44:48 from 132.3.57.78

Thanks Bam. I feel really good about it. I'm just concerned with this knee. I really don't want a set back right now in my training. Luckily it's not the knee that habitually gives me problems. I'm going to ice it like 10 times today and we'll see how it feels with a day off.

From SpencerSimpson on Tue, Apr 02, 2013 at 12:04:42 from 69.20.170.106

very cool workout. I agree with all the comments on here. Hope the knee is just minor ache and you are back Thursday. Great session bro. Don't run tomorrow :)

From scottkeate on Tue, Apr 02, 2013 at 17:21:30 from 192.150.9.200

Gnarly workout, Dude! That is very impressive. I'll need to give it a try sometime--although those splits make me want to heave just reading the report.

Take care of the knee. You're in great shape. Don't blow it!

From Jason D on Tue, Apr 02, 2013 at 21:13:01 from 24.1.80.94

Boom! REST.

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