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Sand Hollow Marathon

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South Weber,UT,

Member Since:

May 09, 2012



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.



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: 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
Race: Sand Hollow Marathon (26.06 Miles) 02:36:05, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance


Ben, Ken, and I went down South this weekend to participate in the Sand Hollow Marathon in Hurricane, UT (just north of St. George). The plan was to get a practice marathon in, practice nutrition and fueling etc. I also wanted to test if my mucous problem was solved or not. The race has a very small town feel. There's about 150 runners and it's a loop course with a lot of hills, but it's extremely beautiful and really a fun course. For those looking for a change from the downhill screamers in Utah, this is a fun marathon.

Race started at 7:00. I woke up at 5:30 and ate half an engery bar and a Honeystinger Waffle. I was already well hydrated so I only drank about 4 ounces pre-race. We got there around 6:40 and used the restroom. No warm up.

The plan was to let our bodies naturally work the pace to 6:00/mile and then hold it there. Ben got a bit anxious and we got there by mile 3. After that we got in a groove right around 5:55/mile effort and held it all the way. It was way fun to run every step with both Ken and Ben. After the race lots of chocolate milk, Pepsi, Einstein bagels, and Domino's Pizza at the refreshment area at the finish!

Splits (when I tried to transfer to Garmin Connect it dumped my last month of data, so I don't have my splits, but these are from Ben's with the difference I know of in miles 18-21): 6:31 6:24 6:04 5:59 6:04 6:03 5:41 5:46 5:49 5:59 5:57 5:56 5:57 5:52 6:06 6:04 5:56 6:20 6:13 5:57 6:00 6:01 5:51 5:57 5:53 5:42 and 4:58 for last .06 (course was short).

PM: 3-mile shakeout, avg pace 7:59/mile.

Brooks Pure Cadence 4 Blue Miles: 29.05
Weight: 0.00
From Jason D on Mon, Mar 21, 2016 at 19:38:37 from

Darn fine training run. More importantly that sounds like a good post-race spread.

How did the other aspects work out (fueling, mucous, etc)?

From RileyCook on Mon, Mar 21, 2016 at 21:04:16 from

Thanks Jason. It went about as well as I could expect. I took at least a sip of water at every station. I took a few energy chews throughout and half a gel at mile 15. I had a small mucus buildup at 19 but cleared it easily, so that was a relief. The only small concern is miles 18 & 19 were the 300-foot hill where we had the greatest effort. I'm hoping that is not related to the mucus. In other words I'm hoping greater aerobic efforts don't cause it. But yeah it was pretty great overall.

From RileyCook on Mon, Mar 21, 2016 at 21:07:35 from

On another note, I am starting to really love long run efforts in a marathon race setting at 85-90% MP. It's really enjoyable. Beats doing a 20-miler out on your own. I think I'll do 85-90% marathon efforts a few times a year.

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