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

Wed, May 30, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.72	3.00	2.00	0.00	11.72

11.72 miles @ 6:05 avg. pace. 11-mile progression run followed by .72 cooldown. Mile splits, using my new garmin :), were 7:07 6:47 6:39 6:30 6:18 6:09 5:52 5:35 5:24 5:11 4:53. I felt pretty good. I actually felt better on the second half of the run than on the first, slower half. This is will probably be my last workout of this type of quality and quantity until after UVM next week. I'll start to back things off a bit from this point until the race, get the legs feeling fresh.

Asics 2170 Miles: 11.72

Weight: 0.00

Comments

From scottkeate on Wed, May 30, 2012 at 09:35:54 from 216.49.181.254

Solid workout! You're in a great spot for the race. Nice 4:53 last mile!! Once I get around 5, my tires start to rattle a bit :-) I want to be as fast as you when I grow up :-)

You're body's in great shape. You've got a lot of spring in stride. If the rest of your body cooperates, you're in for an impressive marathon. I look forward to seeing you feel and perform well.

From Jake K on Wed, May 30, 2012 at 10:17:52 from 155.100.226.54

very nice run - its nice when a progression workout finishes with a 4:53!

From Derek D on Wed, May 30, 2012 at 10:22:02 from 166.147.88.22

Great run Riley! Some good looking splits at the end of the run. Nice work. Enjoy that new Garmin.

From AngieB on Wed, May 30, 2012 at 11:06:09 from 199.190.170.24

Nice run! what kind of garmin do you have? I have a 205 and I have had it forever and I am tard cuz I dont know how to go back and look at all my mile splits on it. How do you do it? I want to look at my splits from ogden and dont know how. I know you go to history but cant seem to pull up every mile split from there.

From RileyCook on Wed, May 30, 2012 at 11:11:03 from 132.3.57.68

Angie, I have the Garmin 610. The 610 has an autolap function that is set up to take a split every mile. I'm not sure how to get the splits on the 205. Does it give you splits if you download your workout to your computer and garmin's website? Sorry, I'm not much help, I'm not familiar with the 205.

From AngieB on Wed, May 30, 2012 at 12:03:03 from 199.190.170.24

Ya I am going to try and download it into my computer and see if that works. So is a 610 a smaller round one? I am debating getting one of them. I hate how big mine is but I absolutely love having a garmin. Does yours do AP and current pace?

From RileyCook on Wed, May 30, 2012 at 14:41:54 from 132.3.57.68

Yeah the 610 is a bit smaller. It's still a little bit bulky and heavy but definitely better than the 205. You can choose the setup for what you want displayed, but the default is distance, total time, and avg pace for that split I think. I've only had it for two days but I think that is right. I think you can change the settings to have it show current pace.

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