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March 29, 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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.006.2110.96

1,000 METER REPEATS

I wasn't able to do as many as I wanted but this was still ok. Goal was three sets of five reps with 1:05 rest between reps and 3:00 between sets. But crazy humidity and gi distress caused me to only do two sets. The humidity didn't slow me down or fatigue me as much as it just annoyed me. I was sopping wet and my shoes would squish out sweat out the sides with each step. That combined with a search for a bathroom after the tenth rep that took too long just caused me to call it early.

So I did two sets of five repeats or ten total 1,000s in an avg of 3:02 or like 4:52 pace.

Oh and I hate afternoon workouts now. I used to prefer them but now my stomach just struggles with them.

Pearl Izumi EM Road M3 Miles: 10.96
Weight: 0.00
Comments
From Matt Poulsen on Wed, Jul 31, 2013 at 20:13:35 from 98.202.242.213

Very nice, Riley! Humidity is brutal; no question about it. And GI issues certainly don't help. Nice work!

From Paul on Thu, Aug 01, 2013 at 09:50:01 from 65.114.209.66

Good workout. 15x1000 is a little insane, so perhaps your body knew best and cut you off at 10.

From RileyCook on Thu, Aug 01, 2013 at 10:01:26 from 208.54.36.150

Paul, 15 is a lot for sure. But in college with did 15 off one minute rest twice a month. They can build fitness very quickly.

Had I known I'd only get ten in I would have gone at a quicker pace. The pace I chose was to ensure I could do 15. So I mean ten was still good but I really wasn't too tired at the end just fed up with sweating so much!

But certainly it wasn't a wasted effort for me despite only getting ten.

From Paul on Thu, Aug 01, 2013 at 10:07:34 from 65.114.209.66

You ain't in college anymore! :-) 80% of marathon training is just staying healthy. For me, my ball-buster workout days are long gone in my rearview mirror. These days, it's more of a slow-and-steady progression of fitness. 8-10x1000m has been a real sweet spot; I love that workout.

From RileyCook on Thu, Aug 01, 2013 at 10:17:23 from 208.54.36.150

Haha. True I'm not in college anymore. But I also am not as fast now as I was then. Maybe it's the gap in workouts. I did more quality back then off of much lower mileage. Now my mileage is way way higher but my amount of quality is much lower.

So it's hard to decide why I am so much slower now off so much more mileage. I think maybe it's less quality, so I want to experiment a bit with ramping that back up.

From Jake K on Thu, Aug 01, 2013 at 11:00:39 from 67.177.11.154

I remember reading Ryan Hall talking about doing like 20x1K last year. Of course, he's only finished like 2 races in the past two years, so who knows how that strategy is working out for him? :-)

I usually feel like if I can do 10x1K in ~3:00 off a short rest, that will get me pretty close to 30 flat for 10K. And if you're running that quick for 10K during a marathon buildup, you're on track.

I think that's a solid workout. Humidity wears you down when you aren't used to it. Easy to dip into the well a little too far, despite the extra O2.

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