Everything Counts

April 24, 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

Mon, Dec 15, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.05	0.00	0.00	0.00	4.05

4.05 miles with Denver from the East base gym, lapping the pond twice, avg pace 7:32. Then I did the Arc Trainer for 30 minutes and some abs, hip exercises, and pushups.

Brooks Pure Cadence 3 Miles: 4.05

Weight: 0.00

Comments

From Rob Murphy on Mon, Dec 15, 2014 at 08:43:22 from 163.248.33.220

You should avoid drinking out of ponds.

From Sasha Pachev on Mon, Dec 15, 2014 at 17:13:19 from 192.168.1.1

Congratulations on being able to run again!

From Matt Schreiber on Mon, Dec 15, 2014 at 19:15:03 from 66.17.102.175

Just had to Google Arc Trainer - only to find out they're all over the place at my gym. I noticed the motion was a bit different on these than an elliptical. Interesting. It's good to see you back at it.

From RileyCook on Tue, Dec 16, 2014 at 08:40:07 from 172.56.17.20

Sasha, it's great to be running again, but I'm not completely out of the woods with my knee. I still have some pain on the interior every now and then. But I think it's improving.

Matt, the Arc Trainer isn't commonly known. But it's similar to an elliptical. I like it better because it's less intense on the knees, yet still works cardio just as well (Makers of arc trainer say it burns more calories than elliptical, but who knows if that's true it not)

From Sasha Pachev on Tue, Dec 16, 2014 at 10:01:44 from 192.168.1.1

Riley - the key is patience. Whatever does not kill you makes you stronger. Gradual moderated stress makes you stronger, but slightly more than that kills.

With your history I would recommend putting higher than usual emphasis on mileage over speed. A couple of reasons - history of injuries, and performance curve with a strong peak around 1 mile. You do not want to lose your speed so you do need to do some, but be very careful. If you err on the side of endurance you might find yourself capped at 2:12 marathon because 1:04 is all you can do in the half. If you err on the side of speed, however, you may find yourself unable to run at all.

To make sure you do not misunderstand me - I do not recommend jumping to 120 miles a week quickly. Rather, when given a choice between a shorter speed workout and a slow-paced endurance run, choose the endurance run.

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