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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
7.730.002.001.0010.73

LIGHT INTERVALS

I met up with Albert, Jace, and Bret at the pond for a light workout.  After a 4-mile warmup we did 2 x 1.5 miles.  Goal was to run 5:10 for the first mile and then drop the last 0.5 to 5:00 pace.

Split 1 - 7:37 (5:07, 2:30)

3 minutes rest

Split 2 - 7:31 (5:04, 2:27)

These felt easier than I anticipated, especially coming off a 15-mile run yesterday.  I feel like I could've easily done another and even a fourth if necessary.

 

Saucony Fastwich 6 Miles: 10.73
Weight: 152.40
Comments
From SpencerSimpson on Thu, Jul 11, 2013 at 13:44:22 from 63.82.19.2

this workout used to be my staple workout in HS. Love it. good on ya Riley...

From Jake K on Thu, Jul 11, 2013 at 16:33:48 from 67.177.11.154

"Light" intervals or "LONG" intervals? Sort of a combo of both. That's a good way to do it, progressively.

You going back to the Lavender race? I think they upped the prize $ for the 5K, too. Its the most lucrative 5K in the region. My lavender allergy won't allow me to risk it, though.

From RileyCook on Thu, Jul 11, 2013 at 16:37:53 from 132.3.57.82

Light, as in overall volume. Three miles is low volume for a quality workout.

I have been debating all week on which race to run. It's like the most stacked day of good races all year! I will procrastinate a bit longer and end up at one of them I'm sure.

From Matt Poulsen on Thu, Jul 11, 2013 at 16:58:04 from 98.202.242.213

Nice work, Riley!

From PRE on Thu, Jul 11, 2013 at 17:23:26 from 99.50.213.11

Jake,

I remember reading about the Lavender race you did. Smiled to myself as I did the Math in my head to see if I could have beat you - still couldn't!

Riley, if this is your blog site, Awesome Stats! Wishing you well with staying injury-free. Congratulations on all those 1st, 2d and third place standings. Me personally, I'm happy when I'm in the top 40-50 percent! But of course I am working on getting faster.

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