Everything Counts

April 26, 2024

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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

Sat, Oct 19, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.20	10.00	0.00	0.00	20.20

LONG RUN - STEP PROGRESSION

I met up with my I-pod Shuffle at 21st Pond for a long run. I had mapped out a beautiful, mostly flat 20-mile loop. I planned on running it progression-style. The plan was three-mile warm up, followed by five miles at 6:00 pace, five miles at 5:40 pace, five miles stepping down five seconds per mile from 5:30 pace to finish with 5:10 for mile 18, and finish up with a two-mile cool-down.

Miles 4-8: Goal 6:00 avg - Actual (6:09, 5:57, 5:55, 5:54, 5:47)

Miles 9-13: Goal 5:40 avg - Actual (5:44, 5:36, 5:33, 5:37, 5:37)

Miles 14-18 Goal 5:30, 5:25, 5:20, 5:15, 5:10 - Actual (5:27, 5:22, 5:17, 5:10, 5:03)

Cardio-wise this run felt fantastic. Leg-wise I got a bit tired toward the end, mostly in the cooldown actually. But I'm very pleased with where my endurance is at. This is the best endurance I think I've ever had. Speed could use a little work, but I haven't really focused on speed, so that's ok. You don't need super crazy speed for the half and the full.

Look at this beautiful route. 20 miles and less than 200 feet total climb and drop the whole way...about as flat as you can get a 20-loop in Utah:

http://connect.garmin.com/activity/392493810

Pearl Izumi EM Road H3 Miles: 20.20

Weight: 149.60

Comments

From Dave Olson on Sat, Oct 19, 2013 at 13:33:31 from 67.182.237.143

Nice run brother! Way to kill it early

From Josh E on Sat, Oct 19, 2013 at 15:18:45 from 71.213.3.115

Amazing workout. When you crossed 12th, you ran right by my wife's family farm. Its the red brick two story old house just north of 12th and 28th. Nice and quiet out there.

From Jason D on Sat, Oct 19, 2013 at 16:29:28 from 24.1.80.94

Nice run, Riley. I love to hit a hard mile late in a long run at ~HMP. When it occurs at mile 21 of a long run I call it "the Bam mile" because it adds a certain cheekiness to your standard 20-miler.

From Jason D on Sat, Oct 19, 2013 at 16:30:47 from 24.1.80.94

Question: How do you keep from destroying iPods? I have been through 3 regular and 1 waterproof. I pin it to my hat when I am shirtless in the summer, so maybe that is my problem.

From RileyCook on Sat, Oct 19, 2013 at 17:42:32 from 174.52.234.49

Thanks fellas.

Josh, we run by there every Tuesday for our aerobic builders. I love running there. But it's always dark when we run by. I'll have to see which house is theirs once it's light in the mornings again.

Jason, I don't know on the ipods. I've just never had a problem. I clip it to my shorts. But it's dry here and I don't sweat a ton, so maybe that is why I haven't had problems? I really don't know.

From Matt Schreiber on Sat, Oct 19, 2013 at 22:39:42 from 66.17.102.185

That's an awesome looking loop - but 36 degrees??

Jason - I kept going through ipods when I'd clip them to the front of my shorts. On hot sweaty runs I clip it to my shorts on the outside of my hipbone. Not much sweat follows that route and I quit ruining them. I sweat. A lot.

From RileyCook on Sat, Oct 19, 2013 at 23:47:27 from 174.52.234.49

Yeah we've been in the 30s in the mornings for most of the last week and a half. I hate it!

From Matt Poulsen on Sun, Oct 20, 2013 at 10:36:21 from 174.52.216.185

Impressive run and week, Riley! Looking great!

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