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St George 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
234.5036.2211.505.50287.72
Brooks PureCadence 4 Miles: 38.60Salomon S-Lab XT 6 Miles: 43.40Asics GT 2000 3 Miles: 36.05Altra Provision 2 Miles: 24.90Hoka One One Constant Miles: 37.35Salomon Pro Wings 2 Miles: 10.00Adidas Supernova Sequence 8 Miles: 75.65Brooks Adrenaline GTS 15 Miles: 9.10Asics DS Racer 10 Miles: 12.85
Weight: 152.34
Race: St George Marathon (26.219 Miles) 02:16:09, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.220.000.0026.22

ST GEORGE MARATHON

Nutrition: I ate almost exclusively bagels all day yesterday (Friday) before the race. Ben and I had done a quick shake out run and then headed to Einstein's to grab a baker's dozen each. I had 2.5 bagels for breakfast. I snacked on another two during the day and also had a turkey bagel sandwich for both lunch and dinner. I supplemented the sandwiches with rice. I also snacked on French bread, Honeystinger waffles, and a Ucan bar. For breakfast this morning I had a serving of Ucan and another waffle, and then a final serving of Ucan 45 minutes before the race.

Strategy: Race! I wasn't worried about times, splits, paces, etc. I wanted to run off of feel and do my best to compete for the win. I had been asked several times "Are you going to win?" I responded basically the same way each time, "I don't know it's a stacked field with several good runners. But if I don't win, whoever does is going to have to run a very fast time, because I'm running a very fast time". I had three mantras going into this. One, race with confidence, knowing I had put in my best training block ever. Two, don't have any fear at all if you see a crazy split or pace on the watch. Three, make good, tactical decisions determined by me and not what others do.

Pre-Race: Ben's Dad was kind enough to pick me up and take Ben and me to the bus loading zone. Thanks Mr. Van Beekum! The bus lines were really long and it took quite awhile to load. Luckily Ben and I arrived just after a quick 15-minute downpour and avoided getting wet. Temps were warm, already in the 60s at 4:30 a.m. Ben and I rode up and I was tired as could be on the bus. I had a hard time keeping my eyes open. We arrived to the start hit the portables and chatted with several friends (Fritz, Butler, Keate, Mike, Bobby, Matt, Metler, Bryant, etc.). I didn't take a single step of a warm up.

Race: The race started a tad late. The field was incredibly stacked for a local, Utah race. As Nate Krah put it, "It's everyone you hope to not see when you go to a race". Basically every elite runner in the state that races regularly minus Hales, Richardson, Holt, and Costales (and those four all raced two weeks ago at either Top of Utah Marathon or Xterra Trail Champs). As the race started my first thoughts were "Oh man maybe I should've at least warmed up a little". My legs felt really stiff. But they loosened up pretty quickly. My second thought was "Oh no, I have to pee". Luckily that sensation went away by mile 6 or 7 and I never had to stop.

During the first 10k there was a lead pack of six: Bryant (2:15.56 course record holder), Metler (3-time champ), Fritz (former champ), Kotter (former champ), Hawks (pro trail runner and marathon debutant), and me. During this first 10k Kotter was very chatty and he and I talked on and off for a lot of that first 10k. We joked about timing our pit stops, so we both didn't try to use the same portables. Bryant made a move around mile 4 or so to either quicken the pace or get a gap. The rest of us closed it and he filed into the back again. At mile 7 he made another move and this time got a gap. It was right where the elite bottle grab was and while the rest of us went to the other side of the road to get our bottles, he skipped the aid station and picked up the pace. Everyone but me seemed to get their bottles ok. There were too many of us and not enough volunteers I guess and no one handed me my bottle. Kotter kindly offered me some of his, but it was Gatorade and Gatorade and my stomach don't get along. So, I politely declined.

Miles 1-6 splits: 5:28 5:25 5:10 5:06 5:09 5:00 (all manually taken splits off course mile markers)

We had come to Veyo and the monster hill in the race. Bryant had about 15-20 seconds for a lead. Kotter, Hawks and I had broken a bit from Fritz and Metler too. Halfway up the hill I got a little gap on those two and was in sole possession of 2nd place. That only lasted for about a mile and they both caught back up. Hayden went to move on by and I attached on and drafted off him for a little bit. There was some headwind here in Dammeron Valley. Kotter I think fell off again just as soon as he had caught back up. After drafting for probably an unfair amount of time, I moved up and offered to lead for a bit. But that only last about a half mile until we got to the bottles at mile 11. Here I had my Ucan gel attached to my bottle. I slowed down a tad to try and get that down. I had mixed it a little too thick and it was tough to swallow without water (I had dropped my bottle already not wanting to carry both items). So I nursed it over the next two miles and Hawks got a gap on me and also closed to within 10 seconds of Bryant. At the half I was 1:09.27 and I think Bryant was 20 seconds up and Hawks maybe 13-15.

Miles 7-13 Splits: 10:32 (two miles; one down into Veyo and one going up the hill), 5:27 5:20 5:37 10:35 (two miles; one gradual up and one down)

I was feeling pretty good and I was ready to roll. Going back to my mantras for the race, the decision was made to run the Dammeron hills with as little effort as I could while still maintaining contact with the leader. There is no reason to push this part of the course when you have all that downhill coming up. I started to focus on my downhill running form and ran off of effort. I didn't make any ground up on those two until mile 16 or so. At 16 Hawks looked to be slowing, and sure enough he started looking back often and I was gaining a lot of ground. I passed him at about 17.5 miles and he seemed to try to come with me, but it didn't last. Bryant on the other hand was still running very strongly and I hadn't cut into his lead at all. I crossed the 30k mat and imagined I could hear the virtual cheering that my friends and family were surely expressing when they saw my 30k split and place. This gave me a mental boost. I knew if I could get up the hill after 19 and get to mile 20, I'd be ready to close like a freight train. I had legs, I had lungs, and I had determination.

Miles 14-20 Splits: 5:13 4:56 5:03 5:03 4:57 5:14 5:21

Ken and Janae were running up the course and they were positioned just after mile 20. Ken had the gap timed at 18 seconds. So I had only cut out two seconds over the last seven miles. I opened up and really got after it. I closed 8 seconds in mile 21. During mile 22 the lead vehicle informed me the gap was 10 seconds. At the 23 mile marker I made the pass. Bryant said good job to me and I said you too and then I was in sole possession of first. He didn't put up much of a fight to come with me. But he also didn't fall far behind. I felt I had a comfortable lead and for the first time imagined that I would win. But then at mile 25 I hit a wall! My legs felt fine, but I think I either ran out of glycogen or was dehydrated or the heat was getting to me (temps had risen to mid-70s). Whatever it was, I felt terrible! I couldn't even think clearly. I actually considered walking, thinking hey I could do a 10-minute mile and still maybe break 2:20. I passed my Mom cheering with 3/4 mile to go and she said "He's 10 seconds back and closing fast". This scared me bigtime. I thought oh man I'm going to lose this in the final mile. I had nothing in the tank! But I dug down as deep as I could and left everything on the course. During the final stretch I was mumbled out loud to myself "You can do it, you can do it, you can do it" I willed my complaining body to keep going. I had no energy to celebrate; I crossed the line and laid down on the ground. The race director tried to help me up and I just asked him to let me be. He said ok but in a minute he'd have to get me moving. Bryant came in 2nd place in 2:16.46, 37 seconds back.

Miles 21-26.2 splits: 4:46 5:15 4:58 4:55 5:07 6:20 (last 1.2 which is 5:07 pace). Last 10k in 31:37.

It was a great day and so many people ran well! Huge shoutout to my training partner Benny Van! A two-minute course PR for him. And another huge shoutout to Bryant. That guy broke down the barrier of what we thought was possible at this race with his record-setting performance in 2013. After that day, low-2:20s wasn't enough. We had set our sights higher knowing it could be done and Bryant was the one who showed us it was possible. He also ran another extremely courageous race, basically going out at same pace as 2013 in worse conditions and not as much training under his belt. He is a trememdous marathoner! Several others ran so well, congrats to all.

Post-race: Every marathon in this state should attend a STG award ceremony and learn from the best. I was showered with prizes! A trip to Japan? check $750? check Treadmill? check Garmin watch? check. And tons of other gifts and gift certificates. They also give awards ten-deep, which contributes to their competitive elite field and is the main reason STG is the biggest stage in the state for road racing.

Thank yous: I owe thanks to so many people for helping me along the way. My wife and kids for putting up with my crazy hobby. My parents and siblings for support and sometimes babysitting for races/runs. My training partners, the Ogden Crew, but especially to Ben this time who was with me at every early morning insane training session. To John Starett, who has basically become a coach to several of us on the Ogden Crew and who challenged us to take on more marathon-specific training and to tackle monster workouts. Thanks to Utahrunning.com and Generation Ucan for support. Thanks to several others on here and on Strava for vocal support as well. I love our Utah running community!

Next up: Some time off (gasp) and then a little light training for Japan in Nov!

Article and video interview link

Brooks PureCadence 4 Miles: 26.20
Weight: 0.00
Comments(20)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Weight: 152.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Weight: 153.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Weight: 151.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

30 minutes on the Arc Trainer and another 10 minutes doing some core exercises.

Weight: 152.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

2 miles hiking up Adams Ridgeline before work; it was about 1,000 feet of elevation gain in the one mile going up.

Weight: 152.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.150.000.002.009.15

9.15 miles on the trails, including going up Malan's Peak for the Strava CR. This was the first run back since the marathon last weekend, and my legs felt pretty decent. My breathing was off, but that's typical after a break with no running for me.

Salomon S-Lab XT 6 Miles: 9.15
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.300.000.000.0013.30

AM: 8.3 miles up to Sardine Peak along the Sardine Loop up by Snow Basin with Dave, avg pace 8:26/mile. Incredibly beautiful run and perfect time of day to do it, just as the sun was hitting the entire mountainside at 8:00 a.m. and everything was lit up with a golden hue. I was prepared to run in the 30s, but the temp was shockingly mid-50s! Perfect.

PM: 4 miles around my neighborhood, avg pace 7:06/mile, and then another mile jogging alongside Evelyn while teaching her to ride her bike.

Salomon S-Lab XT 6 Miles: 8.30Asics GT 2000 3 Miles: 5.00
Weight: 151.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy in the DC with Ben, Bryant, Dave, Jared, and Denver, avg pace 7:39/mile.

Altra Provision 2 Miles: 10.00
Weight: 151.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.050.000.000.0010.05

10.05 miles easy on the BST in Davis County with Bryant, avg pace 8:27/mile.

Salomon S-Lab XT 6 Miles: 10.05
Weight: 151.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.050.000.000.008.05

8.05 miles easy with Denver in South Weber, avg pace 7:22/mile. It was pretty cold in the wind this morning, but not bad in the other areas.

Hoka One One Constant Miles: 8.05
Weight: 151.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.900.000.000.0015.90

BEN LOMOND PEAK

I ran Ben Lomond from the North Ogden Divide after work today. It was 15.9 miles with 3,500 feet of vertical. I averaged 7:25/mile for the roundtrip and 8:49/mile for the uphill half. I felt pretty strong, except for the last half mile to the summit I powerhiked a bit.

Salomon S-Lab XT 6 Miles: 15.90
Weight: 152.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles on the trails in East Ogden after Evelyn's soccer game, avg pace 7:50/mile.

Salomon Pro Wings 2 Miles: 10.00
Weight: 150.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.900.000.000.0017.90

AM: 13 miles easy in the rain with Ben, Dave, Jared, Sariah, and Amber, avg pace 7:19/mile.

PM: 3.9 miles solo around the hood, avg pace 6:44/mile. Then another mile alongside Evie, while she practices biking.

Altra Provision 2 Miles: 4.90Adidas Supernova Sequence 8 Miles: 13.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

12.2 miles out West in Davis County with Dave and Jared, avg pace 7:08/mile.

Asics GT 2000 3 Miles: 12.20
Weight: 154.20
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.005.000.0012.20

FARTLEK: 1-2-3-4-5-4-3-2-1 MINUTE WITH 1 MINUTE REST JOG

I met up with Ken and Ben at Smith's and we warmed up to the tempo loop. We did some strides and got into the workout. I ran roughly 5:00/mile for the 25 minutes worth of pickups and 5:28/mile if you include the rest sections. It felt pretty terrible at first, being rusty from a long time without a workout, but it felt better toward the end.

Brooks PureCadence 4 Miles: 12.40
Weight: 153.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.350.000.000.0015.35

AM: 10.25 miles easy in the cold, brisk South Weber wind with Denver, Ben, Bryant, and Jared, avg pace 7:41/mile. First run of the season wearing tights; it's getting cold in the mornings.

PM: 5.1 miles on the Centennial Trail and Kingfisher Loop with Dave and Ben, avg pace 7:05/mile. The weather was a stark contrast to this morning as was my clothing: short sleeve shirt and shorts vs long sleeve, tights, gloves, and earwamers this morning. But that's Autumn in Utah.

Hoka One One Constant Miles: 10.25Brooks Adrenaline GTS 15 Miles: 5.10
Weight: 151.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy on the Rail Trail with Jared, Jason, and Trace, avg pace 7:27/mile.

Asics GT 2000 3 Miles: 10.00
Weight: 152.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.8010.000.000.0020.80

LONG RUN WITH 10-MILES AT STEADY STATE

Ben and I met at West Haven Country Park and ran up to the rail trail, into Clinton, out to West Point, through Hooper and back to West Haven. We did miles 7-16 at STG Marathon pace plus 30 seconds per mile. So, I hit ten miles at 5:40/mile. We went further West than we intended with the street numbers changing on us with city boundaries. Overall pace for the run was 6:25/mile.

Adidas Supernova Sequence 8 Miles: 20.80
Weight: 152.40
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 miles on the normal Monday route with some light rain with Ken, Ben, Jared, Sariah, Denver, and Dave, avg pace 7:15/mile.

Adidas Supernova Sequence 8 Miles: 13.00
Weight: 154.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.050.000.000.0012.05

12.05 miles easy on the Rail Trail from Clearfield into Roy and back with Dave and Jared, avg pace 7:14/mile.

Hoka One One Constant Miles: 12.05
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.350.000.003.5016.85

FARTLEK: 16 X 1-MINUTE ON/OFF

Ken and I met at Smith's, did a bit longer of a warm-up and then did a 31 minute fartlek at the Nature Park Loop in South Ogden. The loop is on a hill, so half of the reps were downhill and half uphill; it was good to get some variation.

I ended up averaging 4:40/mile for the 16 one-minute pickups. It varied from 4:14 to 5:04 pace based on elevation.

PM: 4 miles easy, avg pace 7:30/mile. I pushed Hannah and Nora for two miles but then we got a flat tire.

Asics DS Racer 10 Miles: 12.85Brooks Adrenaline GTS 15 Miles: 4.00
Weight: 153.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.850.000.000.0015.85

AM: 8.85 miles easy in South Weber with Ben, Jared, Denver, and Matt, avg pace 7:47/mile.

PM: 7 miles easy on Riverdale Parkway and bike trails with Dave, Taylor, and Trace, avg pace 7:05/mile.

Hoka One One Constant Miles: 7.00Asics GT 2000 3 Miles: 8.85
Weight: 152.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy on the Terrace loop with Dave, Ben, Ken, Moss, Matt, Jared, and Jason, avg pace 7:33/mile.

Altra Provision 2 Miles: 10.00
Weight: 152.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.350.006.500.0016.85

20-MINUTE TEMPO, 5-MINUTE REST, 5X90 SECONDS, 5X45 SECONDS, & 5X30 SECONDS

I ran from the Dee Events Center. I warmed up with a loop on Weber's campus and then out to South Ogden for 40 minutes and then 5x20 second strides. I then did 20 minute tempo at 5:12/mile followed by 5 minutes rest and then straight into 5 by 90-seconds on/off just under 5:00/mile average, 5 by 45-seconds 4:56/mile average, and 5 by 30-seconds on/off at 4:47/mile average. I was completely spent at the end and my cool down was barely under 9:00/mile pace.

Adidas Supernova Sequence 8 Miles: 16.85
Weight: 153.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles easy with Ben, Ken, and Dave, avg pace 7:17/mile.

Adidas Supernova Sequence 8 Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
234.5036.2211.505.50287.72
Brooks PureCadence 4 Miles: 38.60Salomon S-Lab XT 6 Miles: 43.40Asics GT 2000 3 Miles: 36.05Altra Provision 2 Miles: 24.90Hoka One One Constant Miles: 37.35Salomon Pro Wings 2 Miles: 10.00Adidas Supernova Sequence 8 Miles: 75.65Brooks Adrenaline GTS 15 Miles: 9.10Asics DS Racer 10 Miles: 12.85
Weight: 152.34
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