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

Wed, Aug 29, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.70	0.00	0.00	3.00	15.70

AM: LIGHT INTERVALS

I met up with Ken, Ben, Jon, and Cam at the 21st Street Pond for some intervals. The goal was to do low volume but get some fast turnover. We settled on doing two sets of 800/400/200/1,000; the goal is to do 800 at goal 5K pace, the 400 at goal 3K pace, the 200 at goal mile pace and the 1,000 at goal 10K pace. Here were my splits:

1st Set 2nd Set

800 2:20 2:20

400 1:05 1:05

200 0:31 0:30

1000 2:58 2:51

On that last 1,000 Ken wanted to pick up the last 200 meters, hence the faster split. Overall it was a good workout. Usually I do three sets of these followed up by 4x400, but with the higher mileage, the race last week, and the race this weekend we figured two sets was adequate.

PM: 6.2 miles easy around South Weber (same course as Monday afternoon). I am TIRED!

Adidas Supernova Sequence Miles: 6.00	Asics 2170 (Newer) Miles: 6.20	Saucony Fastwich (Red) Miles: 3.50

Weight: 0.00

Comments

From allie on Wed, Aug 29, 2012 at 13:45:22 from 71.213.52.249

nice workout, riley. i like how it's structured with the step-downs followed by the BIG one at the end. i'm guessing it's probably a common setup but i've never seen it before. fantastic training to prepare for the end of races -- both physically and mentally.

From RileyCook on Wed, Aug 29, 2012 at 14:41:47 from 132.3.57.68

Thanks Allie. We did this workout often at Weber State when I was there. The thing I like best about it is that after stepping down from 8 to 4 to 2 your legs are moving fast, so when you run the 1000 the pace feels easier than it normally would. So, it helps 10K goal pace feel comfortable.

From Jake K on Wed, Aug 29, 2012 at 16:35:43 from 155.100.226.191

Nice workout today! See you guys up there on Saturday.

From RileyCook on Wed, Aug 29, 2012 at 16:38:03 from 132.3.57.68

Thanks Jake. It'll be nice to run a flat, honest course. Well at least relatively flat, it's mostly flat with some soft rollers. It should be fun and more competitive than TOU Half as far as depth goes.

From Jake K on Wed, Aug 29, 2012 at 18:27:20 from 67.177.11.154

The profile reminds me a lot of Duluth.

You think it'll be MORE competitive than TOU?

From RileyCook on Wed, Aug 29, 2012 at 18:44:28 from 65.130.72.198

Jake: Yes MORE competitive in terms of field depth up front. You got all the top four of us from TOU running again. Then last I talked to Nate Hornock he was planning on running and I think Brett Hales (2nd at the Lavender Half we did) is running.

And every now and then Weber has some guys from their team run it, but the coaches never let them run faster than 1:15-ish.

From Jake K on Wed, Aug 29, 2012 at 20:04:31 from 67.177.11.154

Oh nice - I figured we'd have most of the top guys from TOU back, and some other fast guys in there will definitely make it a good one. Funny how some of the non-downhill 1/2s this year have ended up w/ the best turnouts (Thanksgiving Point, Lavender Days, and this one)

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