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March 28, 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
4.220.006.200.0010.42

1,000 METER REPEATS

Once again I got up early to head to base to do 1,000 meter repeats with 60 seconds rest.  I was dreading this workout.  I told Ben yesterday how I was dreading it because I wanted to do the workout faster than last time (3:04 avg), but last time was really solid and to beat it would take a hurculean effort.

The weather turned out great.  It got super foggy halfway through, but that was kind of a nice change of scenary.  Also, on the 5th one I looked up and saw a fox about 10 feet in front of me on the pathway.  It caught me offguard and I almost came to a complete stop before yelling at the fox and scaring the crap out of it; it immediately took off.

Splits: 3:02.8 3:01.6 3:02.1 3:01.5 3:02.5 3:01.4 3:00.8 2:59.9 2:59.1 2:57.1 (3:00.9 Avg or 4:52-ish pace)

I am super happy with this workout and glad it is over.  It definitely wasn't easy.

Saucony Fastwich (Red) Miles: 10.42
Weight: 154.60
Comments
From scottkeate on Thu, Dec 06, 2012 at 09:39:18 from 192.150.9.200

Monster workout! Thanks for inspiring me. All by yourself at that.

From Jake K on Thu, Dec 06, 2012 at 09:58:45 from 155.100.226.191

You couldn't crank out a 2:45 on the last one and get the average down to 2:59? :-)

From RileyCook on Thu, Dec 06, 2012 at 16:02:37 from 132.3.57.68

If you inspire Scott Keate (Mr. 4:30 AM interval guy) then you know you've had a good workout. So, thanks Scott.

Jake, I maybe could have cranked one out, but then next time I'd have to beat 2:59 instead of 3:00. It was all about future laziness :-)

From Derek D on Thu, Dec 06, 2012 at 19:56:24 from 68.109.132.154

Great workout. You're really clicking right now. Great combination of longer workouts and the VO2 max workouts.

From Matt Poulsen on Thu, Dec 06, 2012 at 22:18:57 from 98.202.242.213

All I can say is WOW Riley! Nicely done. You are obviously in excellent shape.

From Ken Bess on Thu, Dec 06, 2012 at 23:30:07 from 174.52.148.34

I'm glad it was a fox and not someones loose dog. Yell at a wild animal and turns tail and runs away. Yell at a domesticated dog, while running towards it, and it will rip your throat out! That would have really messed up your splits.

From RileyCook on Fri, Dec 07, 2012 at 08:56:20 from 132.3.57.68

Thanks guys. Ken, luckily there aren't many loose dogs on Hill Air Force Base. But, there are a lot of wild animals; mostly you see deer and foxes with an occasional skunk.

From Ken Bess on Fri, Dec 07, 2012 at 10:08:36 from 174.52.148.34

That would be bad to run into a skunk.

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