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Striders WRC Half 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
322.6984.4026.210.00433.30
Salomon S-Lab XT 6 Miles: 24.05Brooks Adrenaline GTS Miles: 24.15Asics DS Racer 10 Miles: 30.35Brooks Adrenaline GTS 16 Miles: 121.10Hoka One One Constant Miles: 55.00Brooks Transcend 2 Miles: 12.45ASICS DS Trainer 20 Miles: 96.80Brooks Pure Cadence 4 Blue Miles: 26.15Altra Provision 2 Miles: 43.25
Weight: 150.66
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy with Dave, avg pace 8:36/mile. We ran from Mt Ogden Park along Gib's trail to 29th, then up Taylor's Canyon until 3 miles and then ran back (over 1k elevation). Racing the half tomorrow, and I'm feeling good and ready to put down a good time.

Salomon S-Lab XT 6 Miles: 6.00
Weight: 150.40
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Race: Striders WRC Half Marathon (13.109 Miles) 01:06:50, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.640.0013.110.0016.75

STRIDER'S WRC HALF MARATHON

I had a great time at the race this morning. My first goal was to win the race. I didn't really want to set a time goal, as I usually run poorly when I do that. But I figured anything under 1:07.30 would be really good for this course. My PR on this course is 1:07.53 back in 2013, and I had a really good racing year in 2013.

I met Denver, Ken, and Matt at Rainbow Gardens and carpooled up with those guys. We met Ben up there and also ran into Moss. The pre-race logistics were kind of a mess. We arrived to the start line at 7:00 with a 7:30 start time. The lines for the restroom were already ridiculously long too. So time for a warmup and potty run was quite limited. They sent all the buses up at the same time and then only unloaded one at a time, so we wasted valuable time sitting on the bus to unload, which was very frustrating to me.

So, I only managed 1.5 miles of warmup. It was cold at the start, about 28F. I wore singlet, half tights, gloves, arm sleeves, and an ear warmer. The compeition upfront was Anthony Costales, Ken, Ben, and me. They started the race on time.

Anthony and I ran side by side for the first half mile or so. Then he picked it up to a pace that I wasn't interested in running quite yet. Every time I've started this race off quickly, I've really blown up. So, I stuck with my plan for a bit more conservative start. So he had about 7-8 seconds on me by mile 3. Miles 1 & 3 are good downhill, while 2 is rolling with no net drop. I clocked 5:02, 5:10, 5:02.

The sun was starting to hit us, which was quite welcomed. Now I was feeling warmed up and ready to start rolling. I was making some ground on Anthony and thought I could catch him by mile 5. Turns out I was making up more ground than I realized and passed him in mile 4. I threw in a faster half mile on the pass to try and discourage him from latching on. It didn't seem like I got much of a gap at first, but by mile 5 I couldn't hear footsteps or see his long shadow anymore. Miles 4-5 were 4:52, 4:57.

Now I just wanted to get in groove and rhythm. I did just that. The course here is still downhill, but it's not as steep and it's really just a nice, barely noticeable downhill grade. This continues until mile 8.5. There you turn onto a parkway, which is a rhythm killer. It's constantly going up and down. From 8.5 to the end it's rolling hills with no net drop. My sister passed me in her car at mile 8 and said I had a "huge lead", which was a surprise to me. Miles 6-9 were 5:00, 5:00, 5:01, 5:01.

All right, 9 down and the 4 toughest miles to go. I tried to keep the effort high, even though you can no longer get into a good rhythm. I stayed pretty strong until the end. Mile 13 I was pretty tired, but I had been doing the math and was certain I could get under 1:07, which is really an excellent time on this course (the course record was Paul's 1:07.2x in 2011). I finished up and was quite exhausted and thrilled. Miles 10-13 were 5:05, 5:16, 5:07, 5:14, and 4:55 pace for the leftover change.

Short cooldown after with Ken, Anthony, and Matt.

Brooks Adrenaline GTS Miles: 1.60Asics DS Racer 10 Miles: 15.15
Weight: 152.40
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM: 15 miles easy with Ken, Denver, Ben, Matt, Jason, and Dave, avg pace 7:18/mile on a hilly route. Happy Birthday shout out to Denver!

PM: 5 miles on the treadmill watching the kids, while Amy ran outside, avg pace 7:00/mile.

Brooks Adrenaline GTS 16 Miles: 15.00Hoka One One Constant Miles: 5.00
Weight: 151.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.500.000.000.0018.50

AM: 13 miles easy with Ben and Dave for the first five miles, avg pace 7:20/mile.

PM: 5.5 miles with Ken, avg pace 6:40/mile.

Brooks Transcend 2 Miles: 5.50ASICS DS Trainer 20 Miles: 13.00
Weight: 150.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.600.000.000.0013.60

13.6 miles with Ken, Ben, Moss, Jason, and Matt on the parkway to West Haven, looping back to the pond thru Central Ogden, avg pace 7:05/mile.

Brooks Adrenaline GTS 16 Miles: 13.60
Weight: 150.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.650.000.000.0016.65

AM: 10.4 miles easy with Bryant in South Weber, avg pace 6:47/mile. This is the first day this week that I felt my legs had some spring back in them after Saturday's race.

PM: 6.25 miles easy with Ben and Ken in Ogden, including 8x8 second hill sprints.

Brooks Pure Cadence 4 Blue Miles: 6.25Hoka One One Constant Miles: 10.40
Weight: 149.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.350.000.000.008.35

8.35 miles easy on the trails on a beautiful morning with Ken and Jason (Dave joined us for first two as well), avg pace 8:06/mile. We have a long tempo on the sched tomorrow, looking forward to putting the capstone on this high-mileage week.

Salomon S-Lab XT 6 Miles: 8.35
Weight: 149.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.5016.000.000.0023.50

16 MILE TEMPO AT GOAL MP+15 SECONDS

I met Ken at his house and we drove up to meet Ben in the Valley at Mile 14 on the marathon course. We dropped Ken's truck off and drove Ben's car up to the start. From there we warmed up to Causey Dam and back (4 miles). Then we started a 16-mile tempo at the marathon start line.

I was hoping to hit roughly 5:30-5:35/mile. I figured 5:25-5:30 on the downhill miles, 5:30-35 on the rolling miles, and 5:35-5:40 on the uphill miles. I felt incredible for the first 8 miles. I had to consciously dial it back here. But once I hit the rollers at Mile 9 I was starting to work. It's a good thing today wasn't the actual day, because I had my mucous buildup at mile 15 and had I gone past 16 miles I likely would've thrown up around mile 18-19. So, that's frustrating. I really don't know what to do about it. I've tried so many things and thought I had a solution. Anyway, overall average for the tempo was 5:31/mile.

ASICS DS Trainer 20 Miles: 23.50
Weight: 151.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.300.000.000.0021.30

AM: 15 miles on our usual Monday route from Smiths with Ken, avg pace 6:57/mile. Ben blew a tire on his way to meet us, so we missed him. Denver and Matt ran same route as us but at slower pace. Spring is finally here, and it is most welcome to stay as long as it likes!

PM: 6.3 miles with 3 on the treadmill and another 3.3 outside after Amy finished her run, avg pace 6:54/mile.

Brooks Adrenaline GTS 16 Miles: 15.00Altra Provision 2 Miles: 6.30
Weight: 151.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

13.1 miles easy with Ben and Jason down into Uintah and up to the Terrace on the toll road, avg pace 7:04/mile. I am attempting to train my body to handle fluid and calories for the marathon. So a lot of my runs in the next few weeks I am logging those details for my own record. 16 ounces of water total, started at mile 3 and drank every two miles. I mixed two Honeystinger gels into the water, so I also consumed 200 calories and 48 grams of carbs. I didn't notice any adverse effects until I had a few acidic belches in mile 13 and a small mucus buildup during that mile too, but it was easy to clear.

Hoka One One Constant Miles: 13.10
Weight: 149.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.7512.400.000.0022.15

AM: 5X4K INTERVALS WITH 1K MODERATE REST

I met Ken and Ben at 36th and Harrison. We warmed up 4k and then started our workout. The goal was 5x4k about 10 seconds faster per mile than goal marathon pace with 1k about 60 seconds slower per mile for rest. I wanted to be in the 5:10-5:15 range or 12:50-13:03 per rep. Splits: 13:04, 13:15, 12:54, 13:12, 13:29 for a 13:10.8 avg or 5:18/mile. Including the 4 1k rests I ran 24k or 15-is miles non-stop at 5:26/mile. So, not quite as fast as I had hoped but still solid. Nutrition: I packed the same 16 ounces with two gels mixed in. I drank about 13 ounces throughout, mostly on the rest sections. I got throw-up burps on the third rep, threw up a tiny bit in the 4th, and really struggled keeping it down on the last rep, but managed to finish before it all came up. Not encouraging, but I have quite awhile still to get a nutrition plan that works. I think acid reflux may be at play. Today wasn't caused by mucus like it normally is. Will try an antacid of some sort before next hard workout and/or long run.

PM: 3.5 mile shakeout in the rain, avg pace 6:49/mile. Upon further research, I think I may have exercise-induced acid reflux. I had never heard of it until today, but my symptoms seem to match it. It occurs usually in physically fit adults when they participate in long endurance efforts of 80+ minutes at a moderate to hard effort. Acid from the stomach enters the esophagus causing belches, burning feeling, and sometimes mucus. An journal article I found stated that acid reflux medicines such as Prevacid have been found to help in most cases, though some severe cases may require more drastic measures.

Brooks Transcend 2 Miles: 3.50ASICS DS Trainer 20 Miles: 18.65
Weight: 151.20
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.050.000.000.0014.05

AM: 9.55 miles easy in the South Weeby, avg pace 7:27/mile.

PM: 4.5 miles easy, avg pace 7:00/mile.

Brooks Adrenaline GTS Miles: 9.55Altra Provision 2 Miles: 4.50
Weight: 149.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.700.000.000.009.70

9.7 miles on the trails in a new inch of snow in the higher parts and traces of snow on the lower sections. I ran with Bret and Denver from 22nd Street to Beus Canyon and back, avg pace 8:47/mile.

Salomon S-Lab XT 6 Miles: 9.70
Weight: 151.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.6012.600.000.0025.20

STEADY STATE LONG RUN

The plan this morning was 24-27 miles with 20-24 of it at 6:00/mile or faster. I purchased some Generation Ucan to try for fueling on the run today. I woke up two hours before our run was scheduled and drank a Ucan with protein. Then 30 minutes before the run I drank another Ucan. I also made a gel out of another one to take halfway through the run.

I dropped water off around mile 10 at the Uintah trailhead for us and then met Ken and Ben at Kneader's in downtown Ogden. We ran from there along the parkway South to Riverdale and up thru Uintah to Highway 89. From there up Combe Road and then along our Wednesday workout route back thru Ogden to the Canyon and down the parkway to finish. Ken had set water out at mile 20, so we had water twice, spaced out ten miles apart.

Ben and Ken ran very well. They ran with me to mile 20 and then they cooled down to 23 miles. I kept the tempo up the whole way through the run and hit 25 miles at 5:59/mile avg. I took the Ucan gel I had made at mile 14 and it set pretty well in my stomach. I am pretty impressed with the product. My energy levels were really good throughout the run.

I finished off the week with 105 miles, which is the most I've ever run in a week. Things are looking pretty good for Ogden, as long as the whole acid reflux/mucus buildup doesn't rear it's ugly head.

Brooks Adrenaline GTS 16 Miles: 25.20
Weight: 152.40
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.000.000.000.0023.00

AM: 17 miles easy with Ken, avg pace 6:46/mile. Jon joined us for the first three miles or so. Denver and Matt met us but ran a bit easier.

PM: 6 miles easy, avg pace 6:44/mile.

Brooks Adrenaline GTS 16 Miles: 17.00Altra Provision 2 Miles: 6.00
Weight: 150.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

13.1 miles with Ken, Denver, and Matt, avg pace 7:18/mile. It was mostly on roads, back of the Terrace, back to Smiths, to Ken's house and then up 29th to trails up Waterfall Canyon to the BST and back to Smiths.

Hoka One One Constant Miles: 13.10
Weight: 149.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.3513.000.000.0023.35

AM: 6-5-4-3-2-1 KILOMETER BREAKDOWN WITH 1K MODERATE REST

Same as last week...met Ken and Ben at 5. We warmed up 4k and then started the workout. I didn't really even set goal paces. Just anything under 5:20-5:25 for the whole workout was good enough. My stomach was upset and I had to stop a few times for bathrooms but other than that the energy was good and the pace solid. 6k - 19:33 or 5:14/mile 5k - 16:09 or 5:12/mile 4k - 13:09 or 5:17/mile 3k - 9:42 or 5:12/mile 2k - 6:30 or 5:14/mile 1k - 3:10 or 5:06/mile.

PM: 3.45 mile shakeout, avg pace 7:12/mile.

Brooks Transcend 2 Miles: 3.45Brooks Pure Cadence 4 Blue Miles: 19.90
Weight: 149.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.000.000.0012.75

AM: 8 miles easy, avg pace 7:12/mile.

PM: 4.75 miles. 1.55 miles to Hannah's soccer game and then another 3.2 miles in between hers and Evelyn's game, avg pace 6:43/mile.

Brooks Adrenaline GTS 16 Miles: 8.00Altra Provision 2 Miles: 4.75
Weight: 150.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy, avg pace 6:46/mile.

Brooks Adrenaline GTS Miles: 8.00
Weight: 150.40
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Race: Southern Utah Half Marathon (13.109 Miles) 01:07:52, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.0013.100.0020.20

SOUTHERN UTAH HALF MARATHON

Amy and I went down to St George to run the Southern Utah Half Marathon this weekend. I didn't really have any time goals in mind. This is by far the most mileage I've done in a week leading into a race and I had a pretty big workout on Wednesday, so I didn't really expect anything special.

The temperature was great, but the wind was coming pretty strong from the Southwest and which direction did our race head in? Southwest! Everyone talked about how it would be a headwind for 13.1 miles, but in reality it wasn't quite that bad, it was only like 12.5 miles of headwind ;)

The race started and there was a kid from Las Vegas that took to the lead immediately. I caught up to him and we ran side by side for 4.5 miles. The first 3 miles of the race are very downhill. Last year I bombed down those and it made the rest of the race pretty miserable. So this year I went conservative, about 40 seconds slower this year for those three miles.

Around 4.5 miles into the race the other guy dropped back a bit so I surged up a small hill to get a gap. From there the gap increased and I was able to run pretty strong to the end. The wind slowed things down a bit (it seemed strongest in miles 1-3 and 10-13), but the result was still pretty good and I am happy that I was able to run so well off of the high mileage and the big workouts. After the race, I waited to watch Amy finish and it was the highlight of the morning seeing her win! I was so proud of her, just awesome.

Huge shoutout to Steve Hooper and his team at St George Running Center for putting on another great race. If you guys haven't run this race yet, you're missing out!

Splits: 5:00 5:03 4:57 5:16 5:03 5:11 5:04 5:07 5:09 5:08 5:13 5:19 5:11 and 5:11 pace for the end.

Asics DS Racer 10 Miles: 15.20Brooks Adrenaline GTS 16 Miles: 5.00
Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM: 15 miles easy with Ben, Ken, and Dave for five miles, avg pace 7:11/mile. Denver, Matt, and Manny met us too, but ran a bit easier. My legs have no soreness at all, but they sure were tired this morning!

PM: 5 miles easy, avg pace 6:44/mile. My legs felt substantially better than this morning.

Brooks Adrenaline GTS 16 Miles: 15.00Hoka One One Constant Miles: 5.00
Weight: 151.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 miles easy with Ben and Jason, avg pace 7:24/mile. Dave joined us for first five miles, we dropped him at cars and headed into East Ogden.

Altra Provision 2 Miles: 13.00
Weight: 152.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.2512.400.000.0023.65

AM: LONG INTERVAL REPS: 4X5K WITH 1K REST

I met Ben and Jason at Ken's office. Ken unfortunately had to bail with a sore Achilles. We warmed up 4k and then did our workout. Jason was just doing the first rep. I ran really well this morning, and felt strong at the end. I averaged about 9-10 seconds per mile faster today than I did two weeks ago on the 5x4k, so great progress.

Splits: 16:02, 16:05, 15:57, and 15:52 for a 5:09/mile avg. Including the 3 1k rests I did 23k at 5:17/mile.

PM: 5 miles easy on the treadmill, while the girls watched a show downstairs and while Amy was doing her workout outside, avg pace 7:18/mile.

Brooks Adrenaline GTS Miles: 5.00ASICS DS Trainer 20 Miles: 18.65
Weight: 152.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.700.000.000.0015.70

AM: 8.4 miles easy in my neighborhood, avg pace 7:31/mile.

PM: 7.3 miles easy with Ken, Wolpert, Denver, and Dave from Denver's house in Ogden, avg pace 7:19/mile. I pushed Ken's son for about half of it in a jogging stroller.

Brooks Adrenaline GTS 16 Miles: 7.30Hoka One One Constant Miles: 8.40
Weight: 149.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.700.000.000.008.70

8.7 miles exploring the East side of South Weber, avg pace 6:53/mile.

Altra Provision 2 Miles: 8.70
Weight: 149.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.0018.000.000.0023.00

18-MILE TEMPO AT GOAL MP +15 (THOUGH I ENDED MORE LIKE +7-10)

I picked up Denver and Ken, we met Jason at Rainbow, and then met Ben and Matt at Windsurfer lot. We dropped the cars off there and Ben drove up to the marathon start. We warmed up three miles and then ran the first 18 miles of the Ogden Marathon course.

A few weeks ago we did the same thing, only for 16 miles. I ran 5:31 avg that day and felt pretty tired and spent at the end. Today, I tested my new fueling strategy. One UCAN with protein two hours before running, a double-dosed UCAN 45 minutes before, and one UCAN homemade gel at mile 12 of the tempo (15 overall). It worked quite well and I didn't have any stomach issues. We had water dropped in three locations and I stopped and took a quick sip at each for 10-20 seconds then set them back for Ben and Ken so they could easily find them.

Overall I averaged about 5:27/mile. So I was four seconds faster per mile than the 16-miler and I felt much, much stronger when I finished. I honestly feel I could've run 2:23-ish for the whole course today at the end of a 100-mile week. So, that bodes very well, especially once I get a taper in my legs.

 

ASICS DS Trainer 20 Miles: 23.00
Weight: 151.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
322.6984.4026.210.00433.30
Salomon S-Lab XT 6 Miles: 24.05Brooks Adrenaline GTS Miles: 24.15Asics DS Racer 10 Miles: 30.35Brooks Adrenaline GTS 16 Miles: 121.10Hoka One One Constant Miles: 55.00Brooks Transcend 2 Miles: 12.45ASICS DS Trainer 20 Miles: 96.80Brooks Pure Cadence 4 Blue Miles: 26.15Altra Provision 2 Miles: 43.25
Weight: 150.66
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