Everything Counts

September 23, 2017

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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

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
5.306.000.000.0011.30

Marathon pace effort for six miles in the middle of an 11.3-mile run, avg pace for the whole run, 6:31/mile. Pace for the tempo, downhill, 5:15/mile.

Brooks PureCadence 5 Miles: 11.30
Weight: 154.00
Comments
From Mike M on Fri, May 12, 2017 at 11:29:03 from 168.213.5.107

Hey Riley, I have a question- I am planning on doing a half and a full marathon with a lot of downhill (as well as a couple of hills), but I live in an EXTREMELY flat area- literally no hills. I do however have access to a relatively steep and long bridge that's approximately 0.25 of a mile downhill. Should I focus on doing that about once a week, and more importantly, what type of efforts should I keep the downhills on? I want to make sure my quads are ready for the excessive use when it comes. Thoughts?

From RileyCook on Sat, May 13, 2017 at 16:19:49 from 73.3.122.191

Hey Mike. It will be hard to fully simulate the downhill pounding of the races in your area. But I would certainly consider some reps going down that long bridge. If you have a treadmill that does any kind of decline that would maybe serve well for some longer efforts. I would do all the downhill training based on effort and not worry about pace. If it feels like marathon pace, even if it looks fast, it should be fine. Effort is key, otherwise the fast pace on the watch may scare you a bit. Hope that helps.

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