Everything Counts

April 19, 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 17, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.60	0.00	6.00	0.00	16.60

AM: 2-MILE REPEATS

I met up with Albert, Bret, and Ken at Smith's on Harrison and we warmed up along Glassman and over to the tempo loop (making a stop at Starbuck's for the most convenient runner's bathroom). We did a few strides and then got into the repeats on the loop. I wanted to average 10:00.

#1 9:59 (5:00/4:59)

#2 9:57 (4:57/5:00)

#3 9:56 (4:57/4:59)

Then we all met back up and cooled down back the same way we came. All in all in was a decent workout for me. I hit about exactly what I wanted to and while it was hard, it wasn't super difficult. So, just about the right effort this morning. It was challenging mentally to get the second half of each rep on pace; I found myself slowing after the mile and having to re-focus to get back on pace.

PM: 4.25 miles easy around South Weber with 4x8-second hill sprints on 1900 East.

Pearl Izumi EM Road N1 Miles: 12.35	Pearl Izumi EM Road H3 Miles: 4.25

Weight: 150.20

Comments

From SpencerSimpson on Thu, Oct 17, 2013 at 12:31:24 from 63.82.19.2

great workout especially after Tuesday's push and still recovering from SGM. I actually like the progressive negative splits on this workout. If you did this workout two weeks from now you would be high to low 4:40/4:50's with the same feel I believe. Good test of your fitness. Big Sur is going to be a fun sub 1:05. you are ready...

From RileyCook on Thu, Oct 17, 2013 at 16:28:54 from 132.3.57.78

Thanks Mr. Simpson (good to see people still read my blog)! I would love to hit high 4:40s or low 4:50s on this soon.

I feel like my fitness took a small hit from the whole STG taper, race, recover, etc. But, it's not as big as I anticipated, so that's good.

Sub-1:05 would take a Hurculean effort. The course is rather hilly. I think it's a minute slower than flattish courses. But I will certainly run my heart out there and let the time fall where it may!

Oh and Spence you'd be proud of me: I've been eating like a pig since the marathon. After three months with no sugar/junk food/greasy food I had to indulge for a couple weeks. But the weight has crept back up 1-2 pounds so after this week I need get more strict again on the diet.

From SpencerSimpson on Thu, Oct 17, 2013 at 16:38:05 from 63.82.19.2

Typo. I mean to write sub 1:06. I have looked at the course map and you are correct in your judgement. The competition is what will be the ability to carry you faster than usual on a course like this.

Love the pigging out bro. After the year you have had, enjoy it. I have actually done the opposite and I am 3 weeks into strictness. Feeling better too and I think its coming along with the injury getting healed up with all the PT I am doing.

From Jake K on Thu, Oct 17, 2013 at 20:22:41 from 67.177.11.154

Sub 10 deuces are never as easy as just running mile reps. That's a good threshold workout.

From Matt Poulsen on Thu, Oct 17, 2013 at 20:43:26 from 174.52.216.185

Nice week, Riley! Great workouts today and Tuesday. Looking great.

From Trevor Baker on Fri, Oct 18, 2013 at 06:46:11 from 174.27.248.209

looks like you are all in at CIM! Nice!

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