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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
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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
4.500.000.000.004.50

Terrible morning. Was going to run five easy with Dave if knee would allow. I hadn't run in a week and haven't felt any pain at all during that time. After 2.25 miles of regular, no-pain running my knee flared up big time. Had to stop. Made it back shuffling straight-legged at 8:00 min pace. But hey at least my second round of shingles is dwindling to an end.

Weight: 0.00
Comments
From Jake K on Mon, Apr 28, 2014 at 16:28:17 from 159.212.71.199

have you even been given a speculative diagnosis yet by anyone?

From RileyCook on Mon, Apr 28, 2014 at 16:34:19 from 208.54.38.205

Yeah I saw Matt a month ago. He thought most likely IT Band Syndrome. But a meniscus tear was also a smaller probability. In light of no progress on healing after a month, we're doing an MRI Thursday. Hopefully we can rule out a tear, as that would be another 6-8 week setback. But it's been 8 weeks since I was last running regularly and no progress.

From Jake K on Tue, Apr 29, 2014 at 13:13:46 from 159.212.71.77

Yeah a meniscus tear would be somewhat of a weird running injury - typically you would see it with activity involving torsional forces. ITB is a "better" injury because there are excellent rehab protocols already well-known/documented... I don't know that I've heard of a runner having a meniscus tear, although I suppose it might be more common than I realize.

From RileyCook on Tue, Apr 29, 2014 at 14:47:37 from 172.56.9.248

We'll see once I get the MRI. But I'm getting more and more convinced it's a tear. Hope I'm wrong. But over four weeks of rest, ice, foam rolling, stretching, anti-inflammatory, etc. There has been zero improvement. Oh and I had a cortisone shot too and it still feels like it did day one.

This isn't same injury I ran phoenix marathon with. This came on within minutes of an incident in a run where my knee buckled and gave out on a regular running step. Half mile later I had to walk in pain. I would think ITB would come on somewhat gradually, but maybe not. Who knows. Like I said I hope the MRI will give some answers.

From RileyCook on Tue, Apr 29, 2014 at 14:49:50 from 172.56.9.248

I've always assumed ITB would feel similar to tendonitis. This feels nothing like tendonitis, it's a very sharp pain that comes on rapidly. One step feel fine next it hurts a lot.

From Trevor Baker on Tue, Apr 29, 2014 at 22:18:56 from 216.83.66.20

ITBS can have it's sharp moments... I'm interested in the MRI results. ITBS is a killer, but you get with a good aggressive PT, they'll get you rolling pretty quick. I wouldn't be surprised if you have a small meniscus tear based off of what you said describing the knee giving out, and the pn you describe. Either way, stay close to Matt and get lined up with a good, aggressive PT. Wishing you the best as always. You'll be back, it's experiences like this that make runners even stronger b/c they get hungrier.

From Fritz on Thu, May 01, 2014 at 20:22:05 from 98.202.9.237

The last time I had ITBS (last year from March through June) I thought I had a tear too because the pain was sharp and localized to an area the size of a quarter. An MRI ruled out the tear but the sharp painful still didn't subside for several months, even after 3 cortisone shots.

Whatever it is, I hope it gets better soon.

From SpencerSimpson on Sat, May 03, 2014 at 18:45:18 from 166.137.209.18

Second round of shingles?! Enough with the Cool trials :)

From Amy Cook on Sat, May 03, 2014 at 21:49:29 from 73.52.134.194

Fritz: It is IT Band Syndrome, so any recommendations on getting rid of it? I'm currently foam rolling, stretching, and doing hip exercises like clams, leg lifts, and balance stuff. But so far over six weeks it's not helped at all.

Spencer: Yeah shingles a second time. Luckily not on my face this time and luckily I caught it very early, since now I recognize it and it didn't spread much at all. Got it under control very quickly.

From Amy Cook on Sat, May 03, 2014 at 21:50:14 from 73.52.134.194

And I just realized Amy was signed in when I posted that last comment...

From Fritz on Sun, May 04, 2014 at 08:22:57 from 174.239.105.238

I heard from Matt yesterday. That is a real bummer. But as frustrating as I know it is it will go away and you will be able to run again :) Ben and I are proof of that. The question is how long will it take. I don think anyone has that answer but what you are doing now and staying consistent with the therapy will expedite the process. Since I didn't see quick gains I got lazy with the ice and stretching but I think those are two most important things you can do. Clam shells are great but when I was doing them I still hadn't figured out how to fire my glute so I was just stressing my TFL even more which could have only made the problem worse. So just make sure with any hip and glute work that you are actually firing your glutes. I will send some good links on glute work later. Also, as tempting as it is doing your best to restrain yourself from doing too much too fast when you start running consistently. To keep that temptation at bay I of course cross train a lot but I know that isn't for everyone.

Anyway, races aren't the same around here without you kicking our butts. I hope this gets resolved soon.

From Jason D on Sun, May 04, 2014 at 08:35:29 from 24.1.80.94

Riley: Rob posted this link a while ago. Not sure if it will work magic but something that made sense to me.

http://www.coachjayjohnson.com/2014/03/should-you-foam-roll-the-it-band/

Best wishes.

From Fritz on Sun, May 04, 2014 at 12:02:03 from 64.134.228.208

Thanks for sharing that Jason. I have wondered if the roller is helping. I like the idea of using a stick or tennis ball instead rather than smashing the it band with your body weight.

Good articles on importance of glutes and how to treat ITBS

http://www.runnersworld.com/injury-prevention-recovery/its-all-in-the-hips?

http://www.runnersworld.com/injury-treatment/getting-it-band-back-together?page=single

"Ferber and colleagues noticed several key discrepancies between runners with ITBS and those without. "Most of the differences between them were up at the hip," says Ferber. "So the hip rotated too much and the hip collapsed inwards too much, and that drew the knee inwards." In short, wonky hip mechanics were overworking the IT band, causing pain."

"While strengthening is the heavy hitter when it comes to combating ITBS, stretching still plays a role. The Team USA Minnesota runners, Barker says, "do a lot of dynamic drills, which are designed for hip flexibility." The team includes Carioca, high skips, and walking lunges in their routines.

Ferber insists that although the foam roller is no longer considered the silver bullet, it is still useful for massage. "Your IT band is like a chunk of leather. You cannot make it much more flexible," he says. "The foam roller is used to break up adhesion formation underneath the IT band.""

Good glute exercises:

http://bretcontreras.com/how-to-fix-glute-imbalances/

From RileyCook on Sun, May 04, 2014 at 12:05:57 from 50.186.64.229

Thanks guys! I will incorporate some of that into my rehab.

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