Everything Counts

November 18, 2017

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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

Miles:This week: 0.00 Month: 0.00 Year: 1810.85
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
14.150.006.002.2522.40

AM: WORKOUT: MILE REPS & 600m REPS

We had a good turnout this morning with Dave, Moss, Ben, Bryant, and I all working out, and Jared ran the warm-up with us. The workout this morning was three sets of 1 mile at half pace, 90 rest, 1 mile at 10k pace and three minutes in between sets. So 6xmile and then 5 minutes rest followed by 6x600m with 60 rest.

Splits: 4:55, 4:53, 4:55, 4:55, 4:56, 4:53 for a 4:55.1 avg (the splits are same pace but the effort on even reps was more as it was into wind)

1:46, 1:45, 1:47, 1:46, 1:47, 1:44 for a 1:46.3 avg or 4:48/mile pace.

PM: 6.25 miles easy, avg pace 7:06/mile.

Brooks Adrenaline 17 Miles: 6.25Brooks PureCadence 6 Miles: 16.15
Weight: 152.80
Comments
From Ben VanBeekum on Wed, Mar 22, 2017 at 13:20:46 from 159.212.71.126

I don't think anyone on this blog knows how mind boggling difficult these workouts are. Especially at the paces that you are hitting them at! Awesome morning bro!

Also dont forget the quote of the day! "I sold my Garmin for $20, 10 rockstars, and a box of cookies!"

From RileyCook on Thu, Mar 23, 2017 at 09:06:23 from 172.58.33.139

Thanks bro! It's fun getting this workouts in with ya!

Cookies paid in full...Stay tuned for the rest.

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