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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
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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
Wed, May 23, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.503.5010.00

Track Workout

Got up early to hit the Hill Air Force Base Track before work.  I forgot how much I hate doing intervals here! It's always super windy.  And on Wednesdays there's like 50 airmen on the track who think it's ok to walk in lane one!

Anyway I managed ok.  The workout was:

4 x 1,000 w/1 min. rest (3:05, 3:07, 3:07, 3:06)

4 x 800 w/2 min. rest (2:26, 2:26, 2:26, 2:25)

4 x 400 w/1.5 min rest (68.5, 69.5, 67.8, 68.1)

4 x 200 w/1.5 min rest (31.1, 30.2, 30.7, 29.2)

2 mile warmup before with strides in the last half mile and 2 mile cooldown.

This was good but not great workout.  I think the wind and sharper curves on this particular track made the workout more difficult and hence I didn't run quite as quickly as I was hoping for.  But, this still gets the job done I suppose.

Saucony Fastwich (Green) Miles: 10.00
Weight: 0.00
Comments
From Jake K on Wed, May 23, 2012 at 09:07:21 from 155.100.226.54

I would agree that got the job done, especially dodging walkers! Nice workout!

From scottkeate on Wed, May 23, 2012 at 09:41:41 from 216.49.181.254

Definitely got the job done! Not easy to crank out the intervals all by yourself on a windy day with moving human obstacles. You have been bouncing back so quickly after your races--a good sign that there is room for improvement.

From RileyCook on Wed, May 23, 2012 at 09:57:32 from 132.3.57.68

Jake: Thanks, the more I think about it, the more I realize it was a decent workout.

Scott: Yeah I have bounced back well from these races. So either I've been racing like a pansy and not giving it a full effort or my legs are getting use to the half marathon abuse. Maybe a combo of both!

The wind this morning was 12 MPH. I think 12 MPH wind that is a tailwind roughly half the time and a headwind the other half slows you down about 5 seconds a mile (so about 2.5 seconds for my 1,000s and 800s; that puts them about where I wanted them to be).

From Derek D on Wed, May 23, 2012 at 13:33:16 from 166.147.89.152

About 10k @ all at sub 5 pace or faster is very solid. Just a few days after the half too. Great job Riley!

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