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Phoenix Marathon

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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
56.4029.220.000.8586.47
Brooks Pure Cadence 3 Miles: 29.22Brooks Transcend Miles: 4.15Brooks Ravenna 5 Miles: 37.10
Weight: 153.37
Race: Phoenix Marathon (26.219 Miles) 02:21:42, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.220.000.0026.22

PHOENIX MARATHON

FINALLY....a marathon result that I'm fully satisfied with AND where I didn't have to take any pits stops! Man, it's so much easier to keep a good rhythm and pace when you don't stop.

I didn't have high expectations at all for this race. I have been sick probably 40% of 2014 so far with that terrible cold/flu and then last week with shingles. My knee has also been bothering me and caused me to miss some mileage in the buildup. So, before even hearing about the bad weather forecast I was set on lowering my expectations (2:20) and shooting for the best place I could get (hopefully a win). But once I saw the forecast I was even more set on not worrying about time at all. I wanted a conservative start and just go from there being ready to race late in the race.

The forecast was basically a monsoon with 15 MPH headwind. It sounded awful. Luckily when I woke up the wind wasn't 15 MPH (although it was still a 5-7 MPH headwind the entire 26.2) and it hadn't rained yet. Dave picked me up and we met Jason and were off to the start line. I had 4 pre-race bathroom visits and an emergency 5th right before the start. Certainly that would be good enough right? No warm-up.

Minutes before the start, it started raining hard, and the rain continued through mile 5 or so and then it wasn't really a factor after that. For the first 5 miles or so Jason, Clyde, and I were trading leads in the wind every half mile or so. But, there had to be like 15 guys still right on our tails up to the hills at mile five. Splits 1-4 (NOT garmin splits; I knew from last year that garmin would measure this course 1/4 mile long, so I switched my autolap to 2 miles and just hit the split button on the mile marks) 5:30 5:23 5:27 5:17 

Jason and I got a little separation at five on the hills, still switching leads to break the wind. Jason got a bit antsy on mile 6 on the hill and I advised him to relax and conserve a bit of energy. I nursed a GU for 1.5 miles on this stretch. Miles 5-6 5:40 5:49

Now you have two more miles of good downhill and then it's relatively flat (actually downhill, but so little downhill that it seems flat). Jason and I still switching but at 8 we hear footsteps and have company before 9. Miles 7-9 5:13 5:37 (this split had to be long and the next short as this miles was good downhill - garmin had this split as 1.04 miles and the next as 0.99) 5:06

I lead for a good deal here thinking Jason was tired and wanting him to stay with me as long as possible, but after awhile he was like, "Hey dude, I can take it now". So I was happy to oblige; meanwhile third place guy is drafting like mad off us, but also breathing hard enough that I wasn't overly concerned. The three of us came through together at the half in 1:11:17 I think (haven't checked for sure). Miles 10-13 10:42 (no 10-mile marker on course so 10 & 11) 5:22 5:28

At 14 I went to pull Gu number two from my pocket and dropped it...dang. Luckily, I had a third I had packed and I pulled it out and nursed it for the next 1.5 miles (my new nutrition strategy, just a tiny bit at a time). Also at 14 we run by Jason's family and he gets a shot of andrenaline and drops me and third place guy. This strung us out and Jason had 8 seconds on me by 15 and I had 10 or so on third. Mile 14 5:23

The Gu started to kickin and I felt a resurgance. I thought, "Only 12 to go, I can do that at this pace. That's just barely further than a 10-mile aerobic builder at a slightly slower pace". I measured gap to Jason at 8 seconds and set out to lessen it. I think I caught up to him by 16.5 or so and said, "Let's go buddy!" After that though I think I put 5-10 seconds a mile on him for the next few miles. Miles 15-17 5:21 5:19 5:18

Now I was thinking, "I'm winning a marathon! Just keep this pace and it's yours. Don't let up. Keep on it, it's just a 9-mile builder". I just kept clicking off 5:20s give or take a few seconds and I felt pretty good. My pace was fairly constant the rest of the way.

With three to go, I started really getting encouragement from the half-marathoners I was passing. Grabbed a gel from aid station 23 and took 1/3 as a precaution, though I felt pretty good minus some calf fatigue. The last few miles dragged on but the pace stayed pretty good. I felt I could've gone another 3-4 miles if someone put a gun to my head, but obviously was more than happy to be done.

As I came through the last 2 tenths my parents stepped out a bit and I high-fived my Dad. I was so happy! I let out a scream as I crossed the line and was really elated. 2:21:42! Are you kidding me? I really didn't think that was in the cards at all today. Miles 18-26 5:20 5:20 5:22 5:19 5:19 5:26 5:29 5:16 5:31 (another garmin 1.04) and 5:07 pace for that last .22.

The Ogden Crew:

My biggest fans and support crew (Amy won Women's 10k!)

And the top three men, all with baby in hand

 

 

 

Brooks Pure Cadence 3 Miles: 26.22
Weight: 0.00
Comments(31)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running - my legs but especially my knee could use some off days. I felt pretty good immediately after the race but that 5 hour drive to Vegas, sleep, and then 7 hour drive the next day really tightened the legs up a ton. And by Sunday afternoon in the car almost home my knee was pretty sore and tender.

I am the most confident I've been to date that I don't HAVE to qualify for trials via half marathon route. I used to think if I wanted to go I'd have to break that 1:05, because 2:18 seemed out of reach. But now both seem obtainable.

I am anxious to get going again but really need to exercise patience and caution this week and get healed up. I'm historically terrible at taking downtime after marathons but I will try my best.

Weight: 151.80
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.150.000.000.002.15

2.15 very light miles to get some blood flow to the leg muscles followed by another mile of walking, abs, stretching (which happens like once a year for me), and some pushups.

Brooks Transcend Miles: 2.15
Weight: 153.40
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

1 mile walk, 1 mile jog, and another 1 mile walk with Dave on base. Legs feeling a lot better and I'd consider resuming running tomorrow lightly, but I think the knee still needs time. We'll see tomorrow...play it by ear.

Weight: 151.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles easy with Dave. We were planning on a walk, but it was pouring rain and we would've gotten way too cold. My legs weren't sore, but they were TIRED. Also my knee is not back to 100%.

So, with that in mind I think I'm shutting it down completely the rest of the week. I was going to pace Amy in the 10-miler, but now I don't think it's a good idea. I've had a few miles of easy jogging that has brought blood to the muscles and helped with recovery. But for the rest of the week I don't see a benefit anymore to slow jogging. So, nothing until Monday I think is going to be the plan and I really hope the knee is better by then.

If you're looking for some good reading material check out Bryant Jensen's race report of the Woodlands Marathon last Saturday. The race didn't go anywhere near as well as he hoped but he keeps a positive attitude and it sounds like he's learned something too:

Bryant's Report

 

Weight: 150.80
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run - resting knee.

Weight: 152.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run. Resting knee. I had a fun time spectating the Strider's 10-Miler and taking photos. Here's a link to the pictures.

My knee is more sore now that it was any other time this week. This is the first day that I can feel it when not running. Boo. I will continue to nurse it and see how I feel on Monday.

Weight: 153.40
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

5.1 miles easy. Plan was 12-15 miles to get back on track for Boston training, but knee HURTS. I had to cut run short. I went to gym after and did a long core workout.

I would say with how much my knee hurt I may have to take the rest of the week off again and really hit the therapy hard. If I can't get a decent week of workouts next week I think I'll have to call off Boston.

I'm frustrated, but am looking at this as optimistically as I can. The timing isn't terrible. If you're going to have to layoff for an injury, right after a marathon is as ideal as you can get, as it lets the rest of the leg fully recover and rest up as well. Also, imagine how much more frustrating it would be if I was coming off a bad marathon race. At least I was fortunate enough to run a really good race before this. For that I'm grateful.

I can't think of any cross training I could do that doesn't affect the knee, as it hurts when it bends. So I guess I will stick to some core workouts in the meantime and really buckle down in eating well.

Brooks Ravenna 5 Miles: 5.10
Weight: 152.40
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run - knee pain. It feels much better today over yesterday. Lots of ice and compression lately oh and ibuprofin.

More great reading at our ogdencrew blog. Bret Ferrier has made a splash on the trail runnng scene in the La Sportiva Mtn Cup. He won the Hillbilly Half in Olympia, WA this last weekend and is in 2nd place in the cup overall standings. You can read his race report here. Also, on the blog Bryant gives an update on his training six weeks out from Boston.

Weight: 154.20
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.150.000.000.852.00

Tried testing the knee and it failed the test. Turned around after a mile and then out of frustration ran the last 0.85 at 4:33 pace. Finished up with about 20 minutes of core at the gym.

Brooks Transcend Miles: 2.00
Weight: 155.60
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I'm not going to attempt a run today, going to give the knee a day off. I got a massage from Sariah yesterday and hopefully that helped loosen whatever may have been pulling on the tendon and making it inflamed. If so, another few days and the inflammation should be gone. If not, I may have more serious issues at play.

I'll do some core work tonight while watching tv.

Weight: 156.80
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy. I was actually able to run. The knee pain was still present but the pain was much much more tolerable. Now ice ice ice!

Weight: 155.60
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.003.000.000.0015.00

15-mile run from my house with Ben and Jason into Uintah and back. We did a 3-mile fast finish with a gradual uphill mile one, big climb mile two, and long grinding climb in mile three. The paces were marathon, but the effort was more threshold to be honest. 5:19, 5:24, 5:27.

My knee felt pretty decent for first 7-8 miles, hurt pretty badly from 9-12, and then went away with the fast push and doesn't hurt now either (30 min later). Hopefully with tomorrow off it will heal even more.

Brooks Ravenna 5 Miles: 15.00
Weight: 153.60
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

17 miles at a moderate pace with Jason, Jon, and Bret. Plan was 20 but my knee was done at 16, I jogged to 17 and then walked it in (another mile). The pain on the knee moved from inside to outside this morning. So I'll work the IT band tonight and hope to get this under control soon. I'm getting really close to pulling the plug on Boston. Avg pace 6:40.

Brooks Ravenna 5 Miles: 17.00
Weight: 152.80
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run. My knee hurts, but not at all where it was hurting before. It's in a completely new area and it feels like I twisted/sprained it or something. I do remember a step on the run yesterday where it kind of gave out a little and I stumbled a bit. I wonder if that is the cause. It was a half mile later that I couldn't run on it anymore. Hmmm. Anyway, letting it rest/heal today and maybe tomorrow.

Weight: 153.60
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run - resting knee. It feels way better today than yesterday, but better safe than sorry.

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run - still letting knee rest/heal. Yesterday my knee was pain-free 99% of the day. I can only feel it when I swing my leg in and then back out (swinging right leg over my left leg and then back out...hurts when going back out, so lateral movement). So once I can do that motion with no pain, I will give a light run a try and re-evaluate at that point.

Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run - see yesterday's remarks.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

 No run - I will try a couple miles on Monday. At this point I figure I may as well take today off too and give it two more days (with tomorrow off also) before trying a run. That will be a full week off with no running, so hopefully it'll feel ok when I run on Monday.

Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles easy to test my knee after a week of no running. Result = no bueno.

It's not as bad as last week, but it's also not nearly as healed as I had hoped. I guess it's another week of no running and if it hurts when I get back in town I will have to go get it checked out.

Brooks Pure Cadence 3 Miles: 3.00
Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I'm basically going nuts not being able to run lately. Tomorrow I will give it a try for a few miles and hope the knee responds. 

Strider's Half Marathon is this upcoming weekend and I've written a post on how I feel is the best way to pace that race. Check it out here.

Keep your fingers crossed for my knee tomorrow!

Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles on base perimeter. Felt ok for first two (minus breathing like a fat kid) and then the knee flared up a lot on way back and was sore after.

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
56.4029.220.000.8586.47
Brooks Pure Cadence 3 Miles: 29.22Brooks Transcend Miles: 4.15Brooks Ravenna 5 Miles: 37.10
Weight: 153.37
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