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Utah Valley 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
46.7042.1512.120.00100.97
Adidas Supernova Sequence Miles: 36.66Asics 2170 Miles: 14.01Saucony Fastwich (Green) Miles: 35.24Asics DS Racer Miles: 15.03
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today.  I had a minor operation scheduled for this morning to get my esophagus scoped and stretched.  I was told not to run until later in the evening, but I decided to just take the day off.  I'm meeting some of the guys for a long run tomorrow morning though, and then I will really back things off next week in anticipation of the marathon.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.004.000.000.0015.00

15 miles @ 6:33 avg. pace.  Met up with Bryant, Steve, and Jed at the Riverdale Parkway.  We went North and looped the 21st Street Pond twice and back for 10 miles at an easy pace.  Then we went out and back on a 4-mile tempo run for miles 11-14.  Splits were 5:20, 5:25, 5:10, 5:23.  I didn't feel too great today, but I got through the run okay with a good effort at the end.  I'm excited to taper a bit next week and let the legs get refreshed.

Adidas Supernova Sequence Miles: 15.00
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.010.000.000.007.01

7.01 Miles easy @ 6:47 avg pace.  I did an out and back run on the base perimeter road.  I wore the heart rate monitor this morning to ensure I kept my heart rate in the "easy" range. 

Asics 2170 Miles: 7.01
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy @ 6:33 avg pace.  Met up with Ken, Steve, and Jon at the Riverdale Parkway.  The bugs were out in full force this morning.  I swallowed about five bugs and ended up with like ten in my eyes.  It was horrible.  The run though felt good, the legs are starting to feel better and rested.

In other news, I shaved my head last night in support of my cousin who starts chemo this morning.  So hopefully a bald head will lead to a fast marathon time!

Adidas Supernova Sequence Miles: 6.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.032.000.000.005.03

5.03 Miles at 6:11 avg. pace.  Met Ken at the base gym to do a quick five miles with two miles at goal marathon pace: 5:30 (downhill) 5:37.  I had a massage last night so the legs were a bit tired feeling, but otherwise I feel great.  I will take a scheduled off day tomorrow and then just an easy shakeout on Friday.  I feel so lazy when I taper, but hopefully I will be ready to roll on Saturday.

Saucony Fastwich (Green) Miles: 5.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

This was a scheduled off day. 

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.030.000.000.003.03

3.03 Miles @ 6:59 pace.  I got in a quick, easy three-mile shakeout as soon as I got to work.  The legs feel a bit tight while walking around, but they feel great while running.  So, I suppose that's a good thing.  I'm as ready as I'm going to be for tomorrow, now I just need to hydrate and rest and wait. 

Adidas Supernova Sequence Miles: 3.03
Weight: 0.00
Comments(2)
Race: Utah Valley Marathon (23 Miles) 02:17:53
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0023.000.000.0024.00

Well for anyone keeping score (and I am), the score is now Marathon 4, Riley 0.  Another very frustrating attempt at the marathon for me today.  But I'll keep my head up and try again.  In all honesty today was not an ideal day to try to get a good marathon time under my belt, but I should have adapted to the conditions better than I did.  Here's the rundown:

I met Bryant at 345 to catch the buses, after a night of tossing and turning.  The bus situation ended up being perfect for us.  We were on one of the last buses and got there with only 40 minutes to go.  That was perfect for going to the bathroom, warming up, and dropping our bags.  I tried to go to the bathroom twice, but couldn't go the second time.  This worried me as I usually go three or four times, so I was scared I wasn't emptied yet.  But what could I do?

At the start I got to catch up with Scott, Steve, Jon etc.  I finally met the one and only Sasha at the start as well. 

The gun went off and we were off to a good pace.  I wanted to average high 530s for the first seven miles.  I was just behind Scott and Sasha at mile one.  In front of them were the three Kenyans, Jon, Jordan Perry, Steve, and two guys I didn't recognize.  I glanced back and noticed Bryant was ten meters back or so.  Mile one was 5:33.  Sasha and Scott sped up a bit on mile two and I chose not to go with them.  I wanted to stay conservative and in the 530s.  Bryant slowed down a bit more and I was immediately running solo.  Mile 2 5:31, Mile 3 5:36, Mile 4 5:36.  Finally I looked back and Bryant was making his way up to me to work together.  I slowed a bit to let him catch up by mile 5 and we began working together.  Sasha and Scott were about 20 seconds up and Jordan had slowed to run with them as well.  Mile 5 5:42.  Around mile 6 the wind picked up and we agreed to switch leads.  I led mile 6 and Bryant mile 7.  We passed the two guys I didn't know on this stretch. Mile 6 5:37 Mile 7 5:44.  We caught up to the trio of Scott, Sasha, and Jordan at Mile 7.  Sasha asked me to take the next mile leading at this point.  But we were moving faster than them and I didn't really want to slow down the effort too much.  I did scale it back a bit and figured if they wanted to come with they could and we'd work as five, but they ended up staying back and only Bryant came with me.

The hills were starting and we scaled back pace and effort a bit.  The wind was howling in our faces bigtime at this point and the next ten miles or so were extremely windy with a constant, brutal headwind.  I led mile 8 up the hill and Bryant mile 9.  Mile 8 6:03 Mile 9 6:10.  During mile 9 I told Bryant he needed to grow a few more inches so I'd get a better draft off him.

Mile 10 was downhill but was one of the windiest of the race.  I was back in the lead and we came through in 5:39.  We were now running on concrete as opposed to asphault and my knee noticed the difference immediately. My knee has been bugging me lately, but tape has been doing the job. But it started aching here.

During mile 11 I knew I needed that dreaded potty break.  I apologized to Bryant that he'd have to work alone in the wind now as I had to stop.  I stopped just after mile 11 (5:48). 

I wanted a fast potty break, but the toilet paper would not cooperate!  The roll was unopened and glued shut.  I could not get the stupid roll open, it was so frustrating sitting in there wasting time trying to open the toilet paper!  Finally I got my hulk on and ripped like a quarter of the roll off and got what I needed...sheesh!

I came out of the potty just as Sasha was passing and Scott and Jordan had already gone by.  I think I must've been in there for 1:10-1:15 (and it could've been 20 seconds with a cooperative roll!) I immediately passed Sasha back and tried to get back in a groove.  Up to this break I was feeling awesome despite the wind, but after the break I could never really get back in a groove.  Mile 12 was 7:05.

I tried to make my way back up to Scott and Jordan who were roughly 30 seconds up maybe? I ran mile 13 in 5:56.  Running in the wind solo after a stop was rough on me.  I came through the half somewhere close to 1:17 I think.  I grabbed a gu at 13 and held it in my hand slowly nibbling it until 14.  My stomach didn't want it at all, but I knew I had to have it.  Before the race I calculated I needed 500 calories during the race and this gu would only make 200!  Mile 14 was 5:45.  Somewhere around here I caught up to Scott and Jordan. 

I had a decision now, slow down and work with them or try to get back up to Bryant.  I didn't feel great but I didn't want to slow the effort either.  So I went by them and started to track Bryant's progress.  I was definitely making ground and thought I may be able to get up to him within 2 miles and start working together again.  Mile 15 was 5:51

Running solo in the wind was starting to really fatigue me and the legs still weren't back in full groove from the stop.  I look up...am I still gaining on Bryant?  I think so.  This was a hilly mile.  Mile 16 6:06. 

During mile 17 I look up again.  Am I gaining on him? Nope not anymore he's advancing further ahead.  Crap, I'm on my own most likely the rest of the race.  Mile 17 6:11

During mile 18 my left calf started to cramp.  No no no, not again.  Crap I need a gu!  There's one at 19, I can get there.  Mile 18 5:57

I get to 19, grab a gu and drink a powerade, even though I hate taking powerade while running.  It makes my stomach upset, but I needed calories bad!  The powerade did it's job.  No, not at helping me, but at getting my stomach upset.  I have a few nasty burps, fighting off vomit and then try to get the rest of the gu down.  Mile 19 5:56

Ok, 7 miles to go. My calf is cramping bad, but I can still do this.  My knee is aching bigtime too, but nothing I can't endure.  Mile 20 6:16

Just after 20 I hear footsteps and look back to see Scott and Jordan.  I know I can't go with them, so I just give Scott a low five as he passes and say good job.  Jordan kindly says hop on and come with us, but it wasn't going to happen. 

I need water bad!  I'm getting very dehydrated, but 21 is close and the aide station there.  Mile 21 6:18.  I grab a water and it's only one fourth of the way full.  Are you kidding me? I need water! And I get like 2 ounces.  Freak!  Now I have to wait two more miles.  Oh man I need water bad.  And calories!  I've only had 300, I needed 500.  Oh man I'm in trouble.

The wheels start coming off here and the quads and right calf join the cramping party.  Mile 22 6:32.

I am still sitting in 8th but I am hurting bad.  I want to stop and stretch the calves, but no I have to get to that mile 23 aide station.  I can get there.  Don't stop.  Don't stop.  Get to the aide station, then if needed stop and get lots of powerade!  I get there just barely, but I am lightheaded and my arms are completely numb. Mile 23 6:52

I stop and drink three cups of powerade and two cups of water.  I try to stretch my calves and then attempt to run again.  But it wasn't happening.  Come on!  Run, get going again!  My legs almost give out and I stop and sit down on the curb.  Get up and finish.  Get up.  I get up again and try to walk but I can't even walk in a straight line.  I think I'm going to pass out.  I lie down on my back on the sidewalk.  Some kind half marathoners stop and give me water and gu.  They help me up and I try to go again for a third time, but I still can harldy walk, let alone run.  I'm freezing cold, despite hot temps.  I think for the first time that I may not finish.

Finally the next guy passes me, who I don't recognize and tells me I can do it.  I wish he were right.  I try one more time and nearly fall over.  I finally decide to call it quits.  I ask a bystander for a phone and for the second straight marathon I make the shameful call to my wife to ask for a ride.  Total bummer!

I cross the road to lie on some grass and wait for her.  Another bystander tells me to get up and walk.  She helps me up and offers me a ride.  I tell her my wife is coming.  She goes to her car and grabs me a drink. I thank her and walk crookedly along the sidewalk waiting for Amy.  She pulls up and gets out to help me walk and I almost cry from the combo of pain, shame, and the look of concern on her face.  We drive to the gas station and get me some gatorade and food to try to recover. 

Bryant ended up running a brilliant race and almost caught Jon for 3rd place.  I feel like I let him down by having to stop and him facing the wind alone.  Sorry Bryant if you read this.

I am frustrated and upset, but I won't give up.  I will get a win against this marathon soon enough.  One of my favorite quotes from the TV show Lost is "Struggling is Nature's Way of Strengthening".  And I definitely struggled today.

Moving forward I need to do better at taking in calories during the race.  I knew I needed 500 and I only took 300. What? Did I think the number would magically change to 300 and I'd be fine?  Dumb of me.  Second, I need to solve my bowel issues, because when I stop I have the hardest time getting going again.  I tried immodium this race but I guess it didn't help like I had hoped.

Saucony Fastwich (Green) Miles: 24.00
Weight: 0.00
Comments(21)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

30 minutes easy on the bike at the gym.  Quads and hammies are sore, but the calves feel surprisingly good.  I slept in my compression sleeves Saturday night and it worked wonders on the calves.  My knee hurts quite a bit though and that is a concern.

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.740.000.000.001.74

25 minutes on the bike at the gym.  Then I tried to get a short run in but my knee started hurting and I had to turn around early.

1.74 miles @ 6:59 pace.  Ended with 8-minute ab workout.

Adidas Supernova Sequence Miles: 1.74
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.130.000.000.003.13

25 minutes on the bike at the gym.  I tried another run to test the knee out.  Today was better than yesterday, but it still hurts a bit.  I ran the last mile in 5:42 to test out how it felt going faster.  It actually hurt a bit less going fast.  Followed the run up with 10.5 minutes of abs.

3.13 miles @ 6:10 pace.

Adidas Supernova Sequence Miles: 3.13
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles easy @ 6:09 pace.  Met Ken for a lunchtime run on base.  The knee hurt for the first half mile, then seemed to warm up.  It was still a bit bothersome, but not so bad as to prevent running.  Finished up with 10.5 minutes of abs.

Asics 2170 Miles: 4.00
Weight: 0.00
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Race: Wasatch Back Relay Leg 5 (7.93 Miles) 00:48:54
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.007.930.000.007.93

Leg 5 of the Wasatch Back Relay.  I wasn't sure if I was even going to be able to run.  My knee has been hurting a lot this week.  But I made a commitment to my team to run and I love running with my old teammates (it's like a Weber Track Reunion), so I decided to give it a try.

Going into the leg we were in 2nd place as a team and about 3.5 minutes behind the BYU team for first.  I got anxious and wanted to make up time, so I got after it quickly.  The leg is basically up a mountain, you run up Avon Pass.  You gain over 1200 feet in just under 8 miles.  I was a bit too fast at the start and slowed a bit at the end, but overall a very solid time for running over a mountain pass on a rocky dirt road.  And in the end I cut two minutes out of the BYU lead! Sweet.  Here are my splits from the garmin.

5:51 5:46 6:04 5:58 6:08 6:23 6:59 and 6:06 pace for last .93  Mile 7 gained over 300 feet and was really difficult on me.

The knee hurt the first mile and then warmed up and/or went numb, either way I was able to finish.

Asics DS Racer Miles: 7.93
Weight: 0.00
Comments(3)
Race: Wasatch Back Relay Legs 17 & 29 (7.1 Miles) 00:38:31
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.004.222.880.007.10

Leg 17 of Wasatch Back Relay.  I had a rough night leading up to my second leg.  I had the runs bigtime and my stomach was not being kind to me.  I had to use the potty at five exchanges in a row before my run.  By the time I started running my stomach was really upset and I had sideaches and stomach cramps less than a mile in.  Again, the knee hurt in the first mile and then went away.  Usually my night runs are great at Ragnar, but this was easily my weakest effort this year.  Time was 23:26 for 4.22 miles.  Elevation was 133 gain and 18 loss according to my garmin.  Splits were: 5:34 5:25 5:40 5:35 and 5:18 pace for final .22

Leg 29 of Wasatch Back Relay.  The knee hurt pretty bad now before I even started.  The stomach was still churning and I was now up to 12 stops to the potty in like 13-14 hours.  The knee killed the first mile and only hurt the rest of the way on this one.  I will have to cross train for most of next week and get this knee to heal.  Distance was 2.88 miles with a slight downhill.  Splits were 5:15 5:08 and 5:21 pace for last .88.  Total time was 15:05.

Overall I think we took second place with a team time of 19:49:xx for 197.5 miles or a 6:01 average I think.  Total sleep was one hour almost exactly...not bad!

My teammates were Ken Richardson, Jed Johanson, Bret Ferrier, Trent Hooper, Ben Van Beekum, Kevin Dickey, Braden Perry, Bryant Jensen, Brett Lechtenberg, Steve Shepherd, and Trevor Ricks.

Asics DS Racer Miles: 7.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

50 minutes on the bike at the gym. I tried to get my heart rate up, but my legs get tired out a lot more quickly than my heart rate elevates when I bike.  My legs will be burning from going fast but my heart rate stays down in the 120s.  I guess I just need to get the legs more accustomed to biking.  I ended with 12 minutes of abs.  I will not attempt a run today in hopes of getting over this knee pain that's been nagging me since UVM.  Legs aren't sore from Ragnar, which is a plus.  I just got to get this knee feeling better and I'll be good to go again.

Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.260.000.000.002.26

2.26 miles @ 6:29 pace.  I decided to test the knee out on a run and turns out it's not any better at all :(  I will likely not attempt running again until next Monday.  If it still hurts on Monday, I will have to go get it checked I suppose.  Frustrating stuff.  It seems like every time I get into pretty decent shape this left knee takes me out.  I missed 8 weeks in Jan and Feb this year with this same knee, and I had this knee scoped in college and was out for a couple months.

Adidas Supernova Sequence Miles: 2.26
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

35 minutes on the bike followed by 10.5 minutes of abs.  I don't think the knee is going to be ready for running next Monday, I can still feel it even just biking.  So annoying, I want to run!

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.001.000.003.00

3 miles at 5:55 pace.  I went for a short run to test the knee out.  It starting bugging me about a mile in.  I decided to go a bit further and faster to see how it would respond.  I ran the second mile in 5:06, and it hurt much less going faster.  I slowed back down the third mile and it hurt a bit more again.  So, it hurts less going fast.  What does that mean? I have no idea.

Had a few extra minutes so I biked 15 more minutes then did my 10.5 minute ab workout.

It looks like I'll be off of running a few more days and maybe I'll test the knee out again Thursday or Friday. 

Asics 2170 Miles: 3.00
Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

30 minutes on the bike followed by 10.5 minutes of abs.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.001.002.000.004.00

4 miles at 5:36 pace.  Today it was time to test the knee out again.  I decided to quicken the pace, since over the last few weeks, the knee has hurt less when running faster.  I wanted the middle two miles at tempo pace and then cooldown the last mile (but the last mile ended up being faster than a typical cooldown). The knee held up well and only started to hurt for the last 3/4 mile.  Splits 603 514 512 556.  Very hot out!  Finished up with 10.5 minutes of ab workout.

I think another week of resting the knee with a few short runs here and there and it should be good to go after that.  I hope anyway (fingers crossed!).

Adidas Supernova Sequence Miles: 4.00
Weight: 0.00
Comments(2)
Race: Run for the Children 10K (6.21 Miles) 00:34:03, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.006.240.007.74

I wasn't sure whether to run this race or not.  I haven't run the last two weeks and my knee is still not fully healed.  But I figured I could just suffer through it and get some circuit points out of it.  I told Ben that I didn't think I could go faster than 34:00.  I seem to lose fitness really fast when I miss two weeks like this.  So, the goal was just to get a decent place and score the circuit points.

Immediately after the start Ken Richardson, Nate Hornock, Ben Van Beekum, and Albert Wint formed a pack and they were running 5:12-ish pace.  I knew that wasn't sustainable for me with my lack of fitness so I let them go and hung back in fifth place for a bit.

I started gaining a bit on the lead group just after mile 2 and passed Albert and soon after Ben around 2.5 miles in.  I was about 4 seconds or so back from Ken and Nate but the breathing got really heavy and I slowed quite a bit.  They actually sped up from that point on and soon were well out of reach.

My knee felt great until about 4.5 miles in and then it started to ache and hurt.  I put up with the pain for the last bit and finished up in 3rd place in 34:03. 

I opted against a cooldown since the knee was aching and I didn't want to get it any more inflamed.

Splits 5:21, 5:16, 5:29, 5:32, 5:33, 5:33 (1:19 for last .24)

Hopefully by the end of next week this knee pain will be a thing of the past and I can try to get back into decent shape again.  For the circumstances this race was fine, but it's still frustrating to run a flat 10k 15 seconds slower per mile than some half marathons I did in the spring.

Saucony Fastwich (Green) Miles: 6.24Adidas Supernova Sequence Miles: 1.50
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
46.7042.1512.120.00100.97
Adidas Supernova Sequence Miles: 36.66Asics 2170 Miles: 14.01Saucony Fastwich (Green) Miles: 35.24Asics DS Racer Miles: 15.03
Weight: 0.00
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