Everything Counts

April 25, 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

Thu, Oct 24, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.37	0.00	3.73	16.10

600 METER REPEATS

I met up at the pond with Dave, Ben, Bret, and Albert for some fast VO2 Max reps. My goal was 12 reps at 4:20-4:30 pace with 1:30 rest (so splits between 1:36-1:40). We warmed up and then did 600 meters at MP to get the blood flowing followed by a few strides. Then I started the workout and it was TOUGH! I got out too quickly on the first one and paid the price the rest of the workout. I was breathing like a donkey in labor after five reps and wasn't sure how many more I could do. I stopped looking at the watch and just ran as hard as I could for five more and called it at ten. I think the other guys enjoyed seeing me in pain!

Splits: 1- 1:34.2 or 4:15 pace

2- 1:38.4 (4:26)

3- 1:36.2 (4:20)

4- 1:39.7 (4:30)

5- 1:36.9 (4:22)

6- 1:40.0 (4:30)

7- 1:40.4 (4:32)

8- 1:39.9 (4:30)

9- 1:40.2 (4:31)

10- 1:41.2 (4:34) AVG 1:38.7 or about 4:27 pace

PM: 5 more easy miles around South Weber

Pearl Izumi EM Road M3 Miles: 6.32	Pearl Izumi EM Road H3 Miles: 5.00

Weight: 149.60

Comments

From Dave Olson on Thu, Oct 24, 2013 at 09:23:24 from 66.87.113.64

I stand by my "You're a Dumb A--" comment about your first couple intervals, however; your workout was impressive. Nice job putting 'em on the table to be hammered as Coach Hislop would say.

From Jake K on Thu, Oct 24, 2013 at 09:49:59 from 199.190.170.22

I would have called it a day after the 1:34 :-)

From Amy Cook on Thu, Oct 24, 2013 at 10:27:23 from 174.52.234.49

I'm not sure you've heard what a donkey in labor sounds like. But good workout sounds tough.

From Jake K on Thu, Oct 24, 2013 at 10:28:44 from 199.190.170.22

You might want to check his Youtube history, Amy. That's a weird analogy :-)

From RileyCook on Thu, Oct 24, 2013 at 10:35:16 from 206.29.182.254

Haha. Well I couldn't decide if it sounded more like a donkey or more like someone in labor so I combined the two assuming that's what it would sound like. Suffice it to say the phrase wheezing loudly didn't quite capture the lack of breath.

From Rachelle on Thu, Oct 24, 2013 at 13:17:28 from 159.212.71.77

haha I'm so glad I'm not the only one that feels that way when doing speed. Great workout Riley and major mental toughness points for sticking it out.

From mike⇒nelson on Thu, Oct 24, 2013 at 16:44:46 from 199.127.123.162

600s have always been my least favorite interval. You run a 400 and ... keep going. Pure pain. Nice work!

From Matt Poulsen on Fri, Oct 25, 2013 at 09:08:20 from 174.52.216.185

Impressive workout. Nicely done. And, I especially liked the "breathing like a donkey in labor" comment. Hilarious.

Add Your Comment.

Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.

Debt Reduction Calculator

Featured Announcements

Most Recent Entries:

New Kids on the Blog
(need a welcome):

Lone Faithfuls
(need a comment):