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Provo City 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
Race: Provo City Half Marathon (13.109 Miles) 01:06:38, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.706.906.200.0018.80

PROVO CITY HALF MARATHON - LAST "BIG" WORKOUT BEFORE OGDEN - 20K FARTLEK ALTERNATING HMP & MP

I had a really fun time this morning running the PCHM! Run13 puts on such great and fun events. I know my kids love coming too with all the fun stuff for them to do at the finish line (bounce house/slides and face painting - all for free).

Taylor was kind enough to pick me up at Amy's Grandma's house where we stayed last night in Lindon (Thanks again Taylor). We showed up just in time for the last bus...perfect. We warmed up 2+ miles. We ran into Mike, Matt, and Bobby up there just doing a long run; good to see those guys! In the race we had Taylor, Travis Fuller (whom I hadn't met until today), Justin Park, Dave Taylor, and others.

My plan was to alternate every kilometer between 5:00-5:05 pace and 5:20-5:25 pace. But I forgot how easily you can roll on this downhill course and ended up going a bit faster than that. Taylor and I yo-yoed for the first 6-7 miles; hopefully I didn't annoy him too much :)

Splits: 3:17 2:59 3:17 3:06 3:21 3:01 3:13 3:02 3:16 3:02 3:17 3:02 3:17 3:05 3:17 3:05 3:17 3:04 3:13 3:03 3:14 or 4:54/mile pace for the half marathon-paced sections and 5:16/mile pace for the marathon-paced sections.

I felt really good and really strong! I'm as ready as I'll get for Ogden in two weeks. It's the final countdown!

Asics DS Racer 10 Miles: 13.10
Weight: 0.00
Comments
From Jon on Sun, May 08, 2016 at 04:58:53 from 96.33.87.148

Impressive, especially for a workout.

From Dave Taylor on Sun, May 08, 2016 at 10:13:17 from 50.186.108.171

Rock it!

From RustyTF2 on Sun, May 08, 2016 at 20:54:43 from 97.117.29.30

It was fun riding to the race together! Any time you're in town and we're both going to the same place, I'll be happy to drive. The yo-yoing was actually encouraging, particularly on the 5:16 paced k's when you came back to me haha... at least for those first 6 or so miles. You looked so easy. I really am excited to see you PR and compete well in two weeks! (or read about it anyways)

From allie on Mon, May 09, 2016 at 17:09:23 from 24.99.46.55

a casual-workout-race-win is usually a good sign. :)

it seems like this build up has been pretty much perfect for you (from my perspective, at least). patience, consistency, and hard work balanced with reasonableness -- week after week. (plus a good dose of racing; i support that) :)

i would love to see you take down the course record...because, sports! you'll get your jersey hung in the rafters! (i think they do that for running but i'll double check)

From RileyCook on Tue, May 10, 2016 at 08:55:20 from 172.56.17.107

Thanks y'all.

Taylor, I'm glad it didn't annoy you.

Allie, you're right this buildup has gone as well as I could ask for. John, formerly Bam here on the blog, looked my training plan over and gave me some thoughts and recommended adjustments that have helped. So, definitely some credit goes to him for some help along the way and keeping me focused on the marathon training-wise; I've done almost exclusively marathon a specific workouts. In the past I did a lot more faster workouts. So I think this could be the buildup that finally pays off for a marathon!

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