Everything Counts

St. George Marathon

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesRileyCook's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
201220132014201520162017
15% off for Fast Running Blog members at St. George Running Center!

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
105.3672.614.114.00186.08
Mizuno Wave Alchemy Miles: 56.84Adidas Supernova Sequence Miles: 30.08Saucony Fastwich (Red) Miles: 68.86Asics 2170 (Newer) Miles: 30.30
Weight: 155.65
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy out and back on the base perimeter road.  I feel fresh and ready for Saturday, I just wish it would come sooner!

Mizuno Wave Alchemy Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy out and back on the north base loop.

Adidas Supernova Sequence Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.661.000.001.506.16

LIGHT INTERVALS

Met up with Ben at 21st St. Pond to do some early morning light intervals.  The goal was just to get a little bit of turnover and keep the legs sharp.  We did six 400s with 1:15 rest and one mile at goal marathon pace.

400s: 70.4 69.5 68.7 70.9 67.1 71  Mile: 5:27

I felt very fresh and ready to roll.  The mile felt like a breeze after the 400s.  Saturday can't come soon enough!

I'm heading to St. George this afternoon and my parents' condo down there doesn't have internet, so I likely won't be checking in here until after the race.  My goal is to run sub-2:26 and I it should be very doable, but with my past experiences with the marathon...we'll see.  But I do feel this is the most prepared I've been for a marathon so I think it will go well.

Saucony Fastwich (Red) Miles: 6.16
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

3.5 miles easy around Hurricane.

Mizuno Wave Alchemy Miles: 3.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.560.000.000.002.56

2.56 miles easy around Hurricane.

Mizuno Wave Alchemy Miles: 2.56
Weight: 0.00
Add Comment
Race: St. George Marathon (26.2 Miles) 02:29:22, Place overall: 10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

ST GEORGE MARATHON 2012

I came into the race with confidence, I had been crushing half marathons all year and I finally got my mileage up to the low end of a marathoner's range.  I figured that I should be capable of running 2:22-2:23 on the aided St. George course, but I was hesitant to make that time my goal due to my previous failures at attempting fast marathon times.  So I went with a more conservative sub-2:26 goal and thought that should be very doable.  Turns out I was wrong. 

Unfortunately I was on one of the last buses to get to the start and I was worried I wasn't going to have time to hit the port a potty and warm up.  I prioritized the port a potty over warming up and headed for the elite area port a potties.  Turns out the lines there are just as long as the non-elite port a potty lines.  I barely used one in time before shedding my warm clothes and heading to the starting line.

I exchanged greetings with several runners including Ben, Scott, Fritz, Jon, Clyde, Dave, Steve H, and finally met Justin Park in person.  The gun went off and the first pack took off pretty hard.  I found myself kind of running alone.  I slowed a tad hoping one or more of Ben, Scott, and Justin would pull up to me.  Finally, Scott and Justin did and the three of us settled into the race.  After two miles of easing into pace we started to hit some good splits.  It was great running company.

As we approached Veyo I told Scott and Justin that 6:00-6:15 would be fine for Veyo hill and that it's better to error on the slow side and save the legs for the second half.  After Veyo we hit decent uphill splits up on top but nothing too fast; it was still conservative enough.  Around mile 8-9 I knew I was going to be needing a pit stop despite two immodium the night before and one the morning of the race.  I waited a bit hoping to get a few more miles in with Scott and Justin before stopping.  By 11, it was slowing me down a bit and I was 5 seconds off of those two guys so I figured I should just get it over with.  So, I hit the port a potty at 12.  Without going into much detail the stop took longer than I expected.  I was surprised when I got out that no one had passed me.  I was hoping Ben would have caught up by now and I could run with him but with the quick glance back I didn't see anyone super close.

So, now I was running solo and did so the rest of the race.  After the pit stop I just never felt good again in the race.  I had a hard time getting back in a rhythm.  My splits were still decent for a few more miles but it didn't feel right, felt tougher than before the stop. 

I hit the half marathon in 1:14:2x, which was almost exactly one minute slower than I wanted.  But that minute was lost in the pit stop, so really I was right where I wanted to be time wise.

Once I hit the downhill section I thought I could get rolling again, but even though the splits got faster there still weren't where they needed to be.  The story from 14-21 was my splits were still decent but 5-10 seconds slower than planned.

At 21 my stomach all of the sudden felt like it was going to burst.  I felt really bloated and my stomach felt full of gas.  It was very painful and I was hoping and praying for a belch to get some of it out.  It took a few minutes and I considered walking it hurt so bad, but finally I belched some of it out.  I had been diligent up to that point at taking in calories but I just couldn't talk myself into anything the rest of the race, not even water.  The stomach was just way too upset and felt way too full.  I could hear water sloshing around in there.

During this time I was in 8th place and I was passed here by the guy who ended up 8th and who outran me by almost three minutes in the final five miles.

After 21 the mile splits went from decent to trying to keep it together.  I hadn't hit a wall I was just really uncomfortable (stomach wise) and tired.  After mile 24 I started dry heaving a bit and gagging.  I thought for sure I was going to vomit, but I fought it off (and slowed down a ton in the process).

It was at this point around 25 that the eventual 9th place guy passed me.  I thought for sure and hoped when I heard footsteps it would be Ben.  But it was some guy from Vegas.  The last mile was just a complete grind.  I thought if I could just get going a tiny bit I could go under 2:29 but I just couldn't get the turnover I needed.  On the final turn for the first time in the race (I didn't allow myself to look back earlier despite slowing down as I wanted to keep my focus ahead only) I looked back to see if anyone was on my tail, luckily I didn't see anyone and figured I was in the clear for the last spot on the podium.  I crossed the line in 2:29:22 and just felt relieved to be finished.

When I crossed the line, standing there to greet me were Scott and Justin-a very classy move on their part.  They were waiting and hoping they would see me come in under 2:30 and congratulated me on the finish.  I asked how they did and was blown away by their stellar times!  They both are class acts and have worked so hard; I was so happy to hear of their successful races.  Having them there helped me fight off the urge to be disappointed in my time.

I turned around and waited for Ben to finish.  I knew that since he didn't finish in front of my 2:29 he'd be a bit disappointed.  Things just didn't go as well and he and I would've liked today.  We'll have to study Scott, Justin, and Fritz's blogs and copy their playbooks I guess.

I later saw Fritz and congratulated him on his victory.  His wins and times still amaze me but no longer surprise me.  It's just another day at the office so to speak for Fritz.  But he truly has had an amazing year.

Reflecting back on the race I would call it bittersweet.  I was happy I didn't hit the wall and to finish without needing to spend time in the medical tent (previous experiences), but I was a bit disappointed too.  Everyone told me I should be happy with my performance and they're right it is a big step forward for me, but it still just didn't feel good.  It didn't feel lousy either though, it was bittersweet.  The podium finish helped too on not being disappointed.  But I told Jake earlier in the week that I cared more about time than place and that is still the case.  I would trade my 10th place for 25th if it would've been a 2:25:xx.  But I guess I still have work to do.

Splits: 540 540 514 521 525 514 516 607 554 536 549 544 638(potty break) 536 522 519 532 531 548 537 535 553 554 551 611 601 123

 

Saucony Fastwich (Red) Miles: 26.20
Weight: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles easy on the Riverdale Parkway.  I didn't plan on running today, but I felt good enough to get out.  My legs, surprisingly, aren't sore at all, but they are tired still. 

Adidas Supernova Sequence Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy.  I met Ken early on the Riverdale Parkway.  The weather is much cooler now and headlamps were out in full effect.  The legs feel great.

Asics 2170 (Newer) Miles: 8.00
Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.821.000.000.005.82

5.82 miles from Amy's baby doctor appointment to home.  Ran through four cities in only 5.82 miles (South Ogden, Washinton Terrace, Uintah, and South Weber).  I threw in one mile at marathon  pace to see how it would feel.  It was a little tougher than usual but not bad only a few days after a marathon.

Mizuno Wave Alchemy Miles: 5.82
Weight: 0.00
Add Comment
Race: Utah Marathon (26.2 Miles) 02:51:38, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.390.000.0026.39

UTAH MARATHON

If anyone is ever tempted to run two marathons on successive Saturdays, I would advise against it :-)

My thoughts on this race are, "Wow, that hurt!"

I ran or rather jogged this marathon to improve my position in the USATF circuit and I did end up gaining quite a few points, so mission accomplished.

The course was a nasty bugger!  Gradual climbing for first 18 or so miles and then bombing downhill the last 6 or so, but  I couldn't use it because my legs were completely shot.

Ben ran the first five miles with me before he had to use the restroom, after that it was a solo long distance run around Salt Lake.  My legs held up reasonably well until 16 and at that point I knew it was going to be a grind to finish.  I got passed right around this point by a guy I had passed three miles earlier.

The last eight miles were extremely painful but I grinded it out and somehow finished.  And I actually think 2:51 on this beast of a course one week after a marathon is respectable.

If you care to see my slow splits you can follow the garmin link:

http://connect.garmin.com/activity/233051168

The garmin claims it was 1700 feet of climbing and I'm not sure how accurate that is but it may be close; at least it seemed like that much with the constant climbing followed by the constant ups and downs.

And for my troubles and placing 3rd overall I got a sweet medal that looks exactly like my finisher's medal...gee thanks; that's awfully generous of you!

 

Saucony Fastwich (Red) Miles: 26.39
Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today.  My legs feel surprisingly good, but I promised myself after Saturday's race that I would take Monday and Tuesday off no matter what.  I'm tempted to break that promise, but I'm going to try not to.

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I kept my promise to myself and didn't run today.  But I did get in some great cross training: 18 holes of golf!  It was windy and a bit cold and sometimes rainy, but a bad weather day on the course beats a sunny day in the office.  Plus, it was free; how could I turn that down?

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.201.001.000.007.20

7.2 miles.  I started out very easy and then got moving toward the end.  It felt good to run after three days of rest.  I didn't feel any lingering aches or pains from two marathons in 8 days, so that's a huge plus.

Asics 2170 (Newer) Miles: 7.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.860.000.000.006.86

6.86 miles easy.  I met Ken at his place to head out for a run on the trails.  Nice run; it's very pretty up on the trails this time of year.

I saw the updated circuit standings today and it looks like I may need to race Saturday, which I didn't really want to do.  But I'm barely in first place and Ken could pass me by simply showing up on Saturday regardless of where he places. 

So I'll likely just show up and try to run hard even though I know I won't place high after two marathons.  Not to mention I know Brett Hales, Teren Jameson, Jake, and Ken are racing, so I'm likely just going to get two extra bonus points but that could be the difference in whether I finish first or second.  These circuit races are eating up my Saturdays!

Mizuno Wave Alchemy Miles: 6.86
Weight: 0.00
Comments(3)
Race: Hot Pursuit 5k (3.107 Miles) 00:16:40, Place overall: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.003.110.008.21

I really didn't want to race again today, but I needed to at least show up to hold onto first place in the USATF LDR circuit.  I didn't do much running this week and wasn't really excited for this race.  But I showed up and went through the motions.

I knew taking top three and placing in the money for this race was not going to happen against the likes of Brett, Teren, Ken, Nate, and Ben after having run two marathons.  So when the gun went off I just tried to start easy and ease into something close to 5k pace.  Immediately I was dropped by the aforementioned runners and was 10 seconds back at the mile.  The gap stayed the same in the second mile from me to Nate Ken and Ben.  The third mile I worked hard to make an attempt at passing Ken and Ben (Nate had pulled a bit further ahead).  I got up to Ken and Ben at 2.5 or so and was running right behind them.  Ben was highly motivated and made a surge (I later found out he needed to beat Ken and me to place in the circuit hence the motivation).  I wasn't in the mood to try and cover it; my legs were just tired and I used most of what I had left to catch up to them (the slow start cost me).  So Ben beat me by two seconds and Ken by one. 

Basically, poor race, but I expected that.  The overall mission of holding onto first place in the circuit was accomplished...so good day.  Ken was a bit under the weather and didn't run as well as he is capable of, which helped me too as I believe he may have passed me  for 1st in the circuit with a 2nd or maybe even 3rd place finish today.

Afterward cooled down up a mountain with Ken, Brett, Albert, Ben, and Teren.  Then after that all of us (except for Teren) went to breakfast at some hole in the wall called Big Ed's (the food was good though).

 

Asics 2170 (Newer) Miles: 5.10Saucony Fastwich (Red) Miles: 3.11
Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 miles easy. 

I enabled the weight tracker today.  As far as the general population goes, I'm considered a skinny guy.  But as far as runners go and especially those running similar and/or faster times than me, I am a fatty!  I was easily the fattest guy on the podium at St. George.  I ran at a weight of 142-145 in college and now I'm 157.  It's just too heavy.  I eat too much junk food.  My racing times have always been very correlated with my weight, negatively of course.

I weighed about 152 earlier this spring and ran my best races at that time (with TOU Half as the only exception later in the year).

So I figure if I publicly state my goal of being under 150 pounds before New Year's and track my weight online, I will feel more accountability.  So feel free to make fun of me if my weight goes up and publicly humiliate me...it will help motivate me.

Mizuno Wave Alchemy Miles: 6.50
Weight: 157.40
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.007.020.000.008.02

Aerobic Builder

Met Ken at 545 at the Riverdale Parkway for a cold, wet, dark, and windy aerobic building run.  We warmed up one mile then ran 7 at a 5:56 average.  This isn't quite marathon pace but it's closer to MP than to easy so I'll log them as marathon pace. 

Adidas Supernova Sequence Miles: 8.02
Weight: 155.20
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.800.000.000.257.05

7.05 miles on the north base loop.  I threw in a quarter mile pickup on the large hill.

Mizuno Wave Alchemy Miles: 7.05
Weight: 154.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.000.002.007.00

4-MILE CONTINUOUS FARTLEK

I had planned on doing some faster intervals, but the weather forced me indoors to the treadmill.  The track and pathways on base were all snow-covered.  So I changed the workout from faster repeats to a fartlek.  I alternated every 0.25 miles between roughly 5k pace and marathon pace-ish.

2-mile warmup - 6:59 6:33

1:18 1:28 1:13 1:29 (5:28 1st mile)

1:13 1:28 1:13 1:27 (5:21 2nd mile)

1:12 1:26 1:12 1:25 (5:15 3rd mile)

1:13 1:22 1:06 1:17 (4:58 4th mile)

21:02 for the 4-miles (5:15.5 average per mile). But keep in mind it was on a treadmill, which I think is 1-2 seconds faster per 0.25 miles than running on a flat road.

1-mile cooldown - 6:39

 

 

Saucony Fastwich (Red) Miles: 7.00
Weight: 155.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles easy in the late afternoon.

Adidas Supernova Sequence Miles: 4.00
Weight: 154.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.550.000.000.0017.55

Two-hour run with Ken and Ben from Ben's house in Harrisville.  Nice and chilly this morning, but really it wasn't too bad after the first couple of miles.  My legs felt this one, I don't think they are quite recovered yet from the marathons.

Afterward Ken and I hit up Great Harvest for chocolate milk and some bread...delicious!

Mizuno Wave Alchemy Miles: 17.55
Weight: 154.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.810.000.000.258.06

8.06 miles on the north base loop around lunchtime.  The weather was perfect today; I wish we'd have weather like this more often.  I threw in a quarter-mile surge again on the large uphill.

Adidas Supernova Sequence Miles: 8.06
Weight: 158.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.008.000.000.0010.00

AEROBIC BUILDER

Met up with a great group this morning at 545 which included Ken, Ben, Brett H, Bret F, and Jon.  Two mile warmup, followed by 8 miles at 5:58 avg.  The weather was great.  About 3.5 miles in a skunk jumped out of the bushes and scared the crap out of us.  We immediately bunched to the opposite side of the parkway and I think Ken's yelling scared the skunk, which did a 180 back into the bushes.  Luckily we didn't get skunked!  Overall it was a great run.

Asics 2170 (Newer) Miles: 10.00
Weight: 156.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

A combination of poor planning, a full belly, and some being lazy caused me to miss my run today.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
105.3672.614.114.00186.08
Mizuno Wave Alchemy Miles: 56.84Adidas Supernova Sequence Miles: 30.08Saucony Fastwich (Red) Miles: 68.86Asics 2170 (Newer) Miles: 30.30
Weight: 155.65
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com
New Kids on the Blog
(need a welcome):

Lone Faithfuls
(need a comment):