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Sand Hollow 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
300.1541.0010.0014.45365.60
Salomon S-Lab XT 6 Miles: 63.10Asics DS Racer 10 Miles: 34.95Hoka One One Constant Miles: 69.50ASICS DS Trainer 20 Miles: 34.20Brooks Adrenaline GTS 16 Miles: 77.85Brooks Pure Cadence 4 Blue Miles: 54.80Brooks Adrenaline GTS Miles: 25.70La Sportiva Bushido Miles: 4.50
Weight: 152.58
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles easy on the trails with Bret, Ben, Jason, and Denver, avg pace 8:12/mile.

Salomon S-Lab XT 6 Miles: 12.00
Weight: 152.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.600.000.005.5013.10

20x1 MIN ON/OFF 10x30 SECONDS ON/OFF

I met Ben and Matthew at Smiths for a workout. We warmed up just over two miles and started into the workout. I ran 20 one minute pickups with 1 minute jog rest followed by 10 30-second pickups with 30 second jog rest. I averaged 4:35/mile pace on the 1-min pickups and 4:21/mile pace on the 30-second pickups.

On the second rep, I had by far the closest encounter with almost getting hit by a car that I've ever had. Car ran stop sign and came within 2-feet of me. But I still hit pace on that rep :) I think it scared the driver as much or more than me.

Asics DS Racer 10 Miles: 13.10
Weight: 153.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.850.000.000.0014.85

AM: 7.2 miles easy, avg pace 7:31/mile.

PM: 7.65 miles on the Centennial Trail w/ a Kingfisher loop on way back, avg pace 6:44/mile.

Hoka One One Constant Miles: 7.20ASICS DS Trainer 20 Miles: 7.65
Weight: 153.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.000.000.0021.00

LONG RUN

I met Ben at 2nd and Harrison. We dropped his car off and drove mine to Rainbow. Bret met us there and ran the first 3.5 miles with us before he headed home. Ben and I ran from Rainbow along the canal road to Weber High School. Then we ran up to the top of North Ogden and hit the Bonneville Shoreline Trail. It was pretty dry for awhile, but at the highest 2.5 miles at 5,800 feet elevation we hit some deep snow. We were post-holing for two miles in knee-deep snow. Needless to say that killed our overall average pace. We ran that to the divide and then back along Mountain Road to Ben's car, avg pace overall 8:24/mile. Pace for the 19 miles that weren't in knee-deep snow was 7:31/mile.

It was fantastic weather and a beautiful morning. Minus the snow for 2.5 miles it was a glorious, spring trail run.

Salomon S-Lab XT 6 Miles: 21.00
Weight: 153.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

I ran from my parents' house up the Burch Creek trail connecter to Beus Canyon, up Beus to BST, ran that to Taylor, down to Gibs, through Beus Pond, and back, avg pace 7:28/mile.

The trails, even the higher ones were pretty clear and runnable, with a few exceptions on some Northern-facing slopes.

Brooks Adrenaline GTS 16 Miles: 11.00
Weight: 153.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.003.000.000.0015.00

MODERATE MONDAY

I ran with Ken and Ben on our now normal Monday route on a moderate progression, avg pace 6:25/mile. Quickest we've run yet on the last three uphill miles.

Brooks Adrenaline GTS 16 Miles: 15.00
Weight: 154.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles easy with Ben (and Denver for first four) with hill sprints at the end, avg pace 7:40/mile.

Hoka One One Constant Miles: 12.00
Weight: 154.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.000.008.9515.65

INTERVALS: 7x2,000 METERS

Ken, Ben, and I met at Smiths and warmed up three miles to the OHS track including 4x100 strides. We met Denver and Moss at the track. My plan was 7-8 reps of 2,000 meters at the same pace as I did 1,000 reps last month (4:58/mile).

Overall the workout went quite well. It got a bit miserable when it was rainy and windy, but the rain let up on the last few reps and it was nice. I took 3:00 rest, one of which was walking and two jogging.

Splits: 6:09, 6:09, 6:10, 6:12, 6:11, 6:12, 6:08 for a 6:10 avg or 4:56/mile.

I felt pretty controlled throughout the workout.

Brooks Pure Cadence 4 Blue Miles: 15.65
Weight: 153.20
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

AM: 8 miles easy, avg pace 7:45/mile.

PM: 10 miles on Weber River/Centennial Trail with Denver and Ken, avg pace 7:06/mile.

Brooks Adrenaline GTS Miles: 8.00Hoka One One Constant Miles: 10.00
Weight: 152.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.050.000.000.0010.05

10.05 miles easy with 6 hill sprints at the end with Ben, avg pace 8:03/mile.

Brooks Adrenaline GTS 16 Miles: 10.05
Weight: 151.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.602.503.000.0023.10

AM: 11.1 miles on the trails with Bret at a pretty moderate pace (for trails), avg pace 7:45/mile. I broke in a new pair of trail shoes for the first 4.5 miles and then switched into my Salomon's.

Lunchtime: I wanted to get a low-fuel, somewhat-fatigued-state workout in. So, all I ate after the morning run was a small egg/sausage burrito and a chocolate milk. Then I had a Honeystinger waffle right before the workout. I warmed up two miles and then attempted 2x4 mile fartleks alternating half miles at 5:00/5:30 pace. The first four went well, but I was pretty tired at the end of it. I took half mile jog rest and started the second set and after a mile I pulled the plug. I was pretty dang exhausted and didn't want to dig too deep of a hole. I actually tried one more time to start back up, but again just didn't have it. So I jogged the rest of the way. Total mileage was 12 miles, avg pace 6:13/mile.

Fartlek: 2:42/2:27 2:45/2:26 2:40/2:27 2:38/2:29 (I was fast on every split, probably part of the reason I couldn't finish the workout), rest, then 2:43/2:30 stopped, tried one more time 2:37, and called it for good.

Salomon S-Lab XT 6 Miles: 5.60ASICS DS Trainer 20 Miles: 12.00La Sportiva Bushido Miles: 4.50
Weight: 153.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.050.000.000.0013.05

13.05 miles easy with Ken, Denver, Matt, and Ben, avg pace 7:24/mile. The body had a hard time adjusting to daylight theft time!

Brooks Adrenaline GTS 16 Miles: 13.05
Weight: 153.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles easy with Ben and a few with Denver, followed by eight hill sprints, avg pace 7:52/mile.

Hoka One One Constant Miles: 12.00
Weight: 154.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.005.000.0014.10

AM: 5-MILE TEMPO

The plan was to meet at the pond, warm up the typical four miles to the canyon and tempo down, but add on a mile around the pond. We wanted to hit same pace as our 4-mile tempo last month for an additional mile.

But I somehow slept thru my alarm (I don't remember it ever going off, but it was set correctly). I figured if I hurried I could still beat Ben and Ken to the canyon at the end of their warm up and do the tempo with them. Sure enough I got there and jogged a half mile before running into them. They agreed to continue warming up until I hit two miles. Then we were off.

I ran 4:59/mile pace last month, so that was my goal. But, I was struggling early on and on the middle I slowed a bit. I got back on pace the last mile, but overall I was a tad slower at 5:02/mile. But only three seconds per mile off and it was an extra mile, so we'll call it a draw. Aldo, the wooden bridges in miles 3 & 4 were frosted and slippery which slows you down a bit.

Splits were 5:00, 4:58, 5:04, 5:08, 4:57

PM: 4 miles easy after dinner = lots of nasty burps, avg pace 6:48/mile.

Brooks Pure Cadence 4 Blue Miles: 10.10Brooks Adrenaline GTS Miles: 4.00
Weight: 152.80
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.050.000.000.0014.05

AM: 7.5 miles easy with Denver from my house, avg pace 7:42/mile.

PM: 6.55 miles with Ken on Centennial Trail, avg pace 6:33/mile.

Hoka One One Constant Miles: 7.50ASICS DS Trainer 20 Miles: 6.55
Weight: 151.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.550.000.000.006.55

6.55 miles easy, avg pace 7:01/mile.

Brooks Adrenaline GTS 16 Miles: 6.55
Weight: 151.00
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Race: Sand Hollow Marathon (26.06 Miles) 02:36:05, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.0026.050.000.0029.05

AM: SAND HOLLOW MARATHON

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
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.800.000.000.0016.80

AM: 12.1 recovery-paced miles with Ben, Denver, Ken, Jon, and Matt, avg pace 7:38/mile. We ran from Smiths through the Terrace, down into Uintah, up the BST trail and back along Combe/Old Post.

PM: 4.7 miles easy, avg pace 7:05/mile. We took the girls to the city Easter Egg Hunt and I ran home from there once they were done (with a few miles tacked on).

Brooks Adrenaline GTS 16 Miles: 12.10Hoka One One Constant Miles: 4.70
Weight: 153.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.850.000.000.0015.85

Am: 11.85 miles on a Tuesday Trailday with Ben, and Ken and Denver both for a couple miles, avg pace 9:03/mile. It was pouring rain and it must've scared all the trail runners into staying in bed. I think that's the first time I've run the most popular section of BST in the city and not seen anyone else, even in snow!

PM: 4 miles easy on treadmill while Amy was running outside, avg pace 7:00/mile.

Salomon S-Lab XT 6 Miles: 11.85ASICS DS Trainer 20 Miles: 4.00
Weight: 151.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.100.000.000.0014.10

AM: 8 miles early and easy, avg pace 7:25/mile.

PM: 4.1 miles on the Weber River Trail with Ken, avg pace 6:51/mile. Then another two miles that included 8x8-second hill sprints. Big Workout tomorrow.

Brooks Adrenaline GTS Miles: 8.00Hoka One One Constant Miles: 6.10
Weight: 151.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.257.450.000.0013.70

LONG INTERVALS: 3K REPS

I met Ken and Ben on 36th Street and we parked at Ken's office. We warmed up 4k uphill and then started our workout. My plan was 6x3k in the 9:36-9:40 range with 1k active recovery at 6:25/mile pace. We ran a route that we hoped would give us some similar terrain to Ogden Marathon. The first rep was soft rolling hills at over 5,000 feet, second rep was slight downhill but mostly flat, third rep was downhill, as were 4-5 reps, the last rep is the last 3k of the actual marathon course.

We got started and I felt pretty sluggish. I thought my legs were maybe still heavy from last weekend. On the second rep I had a huge mucus buildup in my throat. I was hacking and coughing and dry heaving all throughout this rep and the third rep. I also started feeling very nauseous. I was running way slower than planned too. In the 4th rep I stopped and threw up. I then finished that rep and threw up again at the end of it. So, I quit the workout and took a shortcut down 20th Street to meet the guys at the finish. It was a frustrating morning. It's hard to say if I'm sick or if it's just my mucus problem. The thing is I haven't had mucus problems since November, and specifically ran the marathon Saturday to test it out and whether it was getting better. Saturday went great and now today I'm left with questions again. What triggered the huge buildup of mucus and why so early in the run? It's never happened that early. I've never thrown up because of it until mile 17 of a run/race. But with the sluggishness, it could also be that I'm sick. I really don't know.

Splits: 9:47/3:45 9:58/3:56 10:03/3:54 10:25/stopped

Asics DS Racer 10 Miles: 13.70
Weight: 152.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.300.000.000.003.30

3.3 miles easy, avg pace 7:20/mile. I woke up feeling ok, so I figured I'd try a run this afternoon. I got out just over 1.5 miles and felt really low on energy still, so I turned back. Hopefully I can get some energy again by next week.

 

Brooks Adrenaline GTS Miles: 3.30
Weight: 150.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.650.000.000.0012.65

12.65 miles at easy pace, but it wasn't easy, from Mantua to the Firebreak Road along the Perry Bench and then up Perry Canyon on the Grizzly Trail, avg pace 9:11/mile. I ran with Ken, Ben, and Jason. We gained 2,600+ feet on the run and hit snow and lost the trail at about 6,000 feet. So we bush-whacked and hiked up to 6,500 feet and then turned back. Ben tooks some awesome photos with his GoPro:

Salomon S-Lab XT 6 Miles: 12.65
Weight: 151.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run. I had a rough evening last night with this stomach bug, so taking today off of both running and work to rest up and get better.

Weight: 151.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.100.000.000.0014.10

AM: 10.1 miles with Ben and Matt in Central and Downtown Ogden, avg pace 7:37/mile. I'm feeling better and energy levels are returning. I should be back to full health and ready to kill the race by Saturday!

PM: 4 miles easy with Ken and......Dave!, avg pace 7:01/mile.

Brooks Adrenaline GTS 16 Miles: 10.10ASICS DS Trainer 20 Miles: 4.00
Weight: 151.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.552.002.000.0010.55

LIGHT, PROGRESSIVE TEMPO

I met Ken, Ben, Dave, Denver, and Matt at the pond. We warmed up just over four miles up to Ogden Canyon. Dave ran home from there, the rest of us tempo-ed back to the pond.

I wanted to ease into it, test my energy levels. So I ran the first two miles with Ken and Ben. Then I picked up the last two miles to just faster than goal pace for Saturday. Overall, a good tune-up.

Splits: 5:31, 5:26, 5:03, 5:00

Brooks Adrenaline GTS Miles: 2.40Asics DS Racer 10 Miles: 8.15
Weight: 151.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy on the Centennial Trail in Riverdale with Ben, Jason, Denver, and Ken, avg pace 7:22/mile.

Hoka One One Constant Miles: 10.00
Weight: 152.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
300.1541.0010.0014.45365.60
Salomon S-Lab XT 6 Miles: 63.10Asics DS Racer 10 Miles: 34.95Hoka One One Constant Miles: 69.50ASICS DS Trainer 20 Miles: 34.20Brooks Adrenaline GTS 16 Miles: 77.85Brooks Pure Cadence 4 Blue Miles: 54.80Brooks Adrenaline GTS Miles: 25.70La Sportiva Bushido Miles: 4.50
Weight: 152.58
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