Everything Counts

March 29, 2024

Recent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesRileyCook's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth ViewYear View
JanFebMarAprMayJunJulAugSepOctNovDec
201220132014201520162017
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.400.008.000.0013.40

AEROBIC BUILDER

I met up with Jason, Bret, and Ken for an aerobic builder. The plan was 2x4-miles with about 4:00 jog for rest. Jason was planning 5:20 pace for his last hard workout before Phoenix next weekend. I told him I'd shoot for high 5:30s on first set and then try to hang with him as long as I could on second set at 5:20.

 

We started the first set and those three took off fast! So I was bringing up the rear and came thru mile in 5:21! Yikes, that was probably too fast but I decided to see how long I could hold it. By end of mile two I caught Ken and Bret. And by end of three I got to within two seconds of Jason. I finished first set with 5:21 5:19 5:16 5:17.   

I figured I had spent most my legs and energy and was hoping to just stay sub-6:00 on second set. We took 7 minutes rest due to bathroom breaks and then started second set and I felt crazy good. I ran the whole set with Jason in 5:20 5:22 5:22 5:17! I was blown away at how fast I was able to run. I did not see that coming! I am very happy with today. In the evening I did core, hips, pushups, and some lower body-weight strengthening.

Brooks Pure Cadence 3 Miles: 13.40
Weight: 0.00
Comments
From JimmySG on Tue, Feb 17, 2015 at 08:38:01 from 168.178.70.100

Good job!

From mikenelson on Tue, Feb 17, 2015 at 12:14:00 from 71.213.20.106

Coming back with a vengeance!

From jtshad on Tue, Feb 17, 2015 at 12:25:54 from 141.221.191.225

Awesome workout!

From Fritz on Tue, Feb 17, 2015 at 13:27:52 from 65.116.116.6

Great workout! All is not lost afterall.

From Matt Schreiber on Tue, Feb 17, 2015 at 18:41:40 from 66.17.102.175

You should be happy with that workout! Nice work!

From Jason D on Tue, Feb 17, 2015 at 21:39:34 from 68.80.27.222

You're rolling, Riley. That's quite a group of guys you run with too.

From RileyCook on Wed, Feb 18, 2015 at 09:00:34 from 172.56.15.70

Thanks guys. I was thrilled with the run. It's coming back a bit quicker than anticipated which is nice. But I still need to exercise caution on ramping up my mileage. So far I'm pleased though.

From josse on Fri, Feb 20, 2015 at 12:48:10 from 71.199.39.138

Wow you are coming back strong, once was lost is now FOUND!

From scottkeate on Mon, Mar 09, 2015 at 17:33:38 from 173.36.240.168

Awesome!

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.
Only registered users with public blogs are allowed to post comments. Log in with your username and password or create an account and set up a blog.
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: