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

Tue, Oct 29, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.60	5.00	1.00	0.00	17.60

AEROBIC BUILDER 3-2-1

My plan this morning was to do 4-3-2-1, but 38 degrees and pouring rain was not cooperative weather. When you're warming up and the topic of conversation is how you in particular severely under dressed for the cold, that's a bad omen.

By the time we finished the warm up my clothes weighed an extra five pounds and my shoes and socks were drenched. I wore shorts and I just could never get moving the whole run. It felt like I had taken an ice bath and then got out and tried to do a workout. On the first set it was very clear I wasn't going to be hitting my goal paces. So, rather than just completely throwing in the towel I adjusted to 3-2-1 and slowed the paces down by 10-15 seconds more than I originally planned. I did 3 miles in 16:18, 3 min jog, 2 miles in 10:20, 2 min jog, and then 1 mile in 4:57.

The 3-mile cool down was completely miserable! The good thing was I had a warm car to get into immediately after, oh wait I take that back the heat in my car doesn't work! Yeah...I'm still cold even now!

PM: 5 miles easy in South Weber

Adidas Supernova Sequence Miles: 5.00

Weight: 149.40

Comments

From Dave Olson on Tue, Oct 29, 2013 at 09:23:02 from 66.87.113.162

I walked in to work and had to brief my big boss. My hands still weren't working. I kept dropping paper.

From Jake K on Tue, Oct 29, 2013 at 09:23:23 from 159.212.71.25

40 degree rain is the worst weather. Or, what they call "summer" in the northwest.

Those were exactly the conditions we were expecting this morning, but somehow it completely missed SLC. At least you got your ice bath in.

From RileyCook on Tue, Oct 29, 2013 at 09:27:50 from 208.54.5.234

Jake if you guys missed the rain this morning, the running gods were certainly smiling on you. That bodes well for Saturday for you!

From Jake K on Tue, Oct 29, 2013 at 09:35:01 from 159.212.71.25

I was sure this morning was going to be awful. Started raining as I walked into work, that's perfect timing.

Dave - non functioning hands for 2-3 hours is the sign of someone who has been getting after it. Any boss would appreciate that dedication :-)

From RileyCook on Tue, Oct 29, 2013 at 09:38:50 from 208.54.5.234

That sounds about right. It stopped raining here just as we got to work.

From Steve Shepherd on Wed, Oct 30, 2013 at 12:41:21 from 67.137.118.235

Where are you getting your ideas for workouts? Or, are you imagining them up yourself?

From RileyCook on Wed, Oct 30, 2013 at 13:33:32 from 208.54.5.234

Steve, I've just kind of collected and tweaked workouts over the last few years. I used to search online a lot to see what some pros and elites do. I also used to use some online pace calculators. But now I just kind of come up with my own stuff, which is an evolved mixed bag of workouts I've seen others do and what we did in college. As for pace, I know my body and fitness level quite well these days and usually know about where the pace needs to be. So basically I just come up with my own stuff. I try to plan it out a month at a time and tweak as necessary as I go.

From Steve Shepherd on Wed, Oct 30, 2013 at 14:49:56 from 67.137.118.235

It looks like you have come up with some really good ones. Do you plan to coach someday?

From SpencerSimpson on Wed, Oct 30, 2013 at 17:43:05 from 63.82.19.2

This thread is fantastic and very entertaining to read. Yall would have been better off running around Lee's Market and eating donuts while ice bathing in the stream there. just sayin...

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