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Kennewick Turkey Trot 5k

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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
149.0661.0017.466.36233.88
Saucony Fastwich (Red) Miles: 27.40Mizuno Wave Alchemy Miles: 53.17Adidas Supernova Sequence Miles: 42.50Asics 2170 (Newer) Miles: 34.00Asics DS Racer Miles: 9.25Saucony Progrid Guide 5 Miles: 67.56
Weight: 154.47
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.320.006.250.0010.57

1,000 METER REPEATS

I met Ken on base at 630 to do some intervals.  We almost even got Ben out early on a weekday for the second day this week (which would have been earth-shattering news), but his wife already had an early morning run planned.

The goal was to do 10 by 1,000 meters with 60 seconds rest.  The plan was to start at 3:12 (5:08 pace) and then speed up if we felt good.  We ran them on the flat section of the base pond and the odd-numbered ones had a very slight tailwind, while the even-numbered ones had a slight headwind (but barely noticeable). 

Splits: 3:11 3:12 3:10 3:10 3:08 3:10 3:05 3:07 3:07 3:01 (3:08 average or about 5:02 pace)

I'm happy with this workout.  It wasn't as bad as I thought it would be and the weather this morning was incredible!

Saucony Fastwich (Red) Miles: 10.57
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.000.007.75

7.75 miles easy on the Ogden trails by headlamp and moonlight.  We had another great group of guys running this morning with Ken, Bret, Brett, Jon, and Bryant.

Mizuno Wave Alchemy Miles: 7.75
Weight: 155.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.0013.000.000.0017.00

AEROBIC BUILDER

Met up with Ken at 6:15 at the park and ride and we drove up to Peterson to run the 17-mile Morgan loop.  It was COLD.  We planned on running 2 miles warmup and then 15 at 6:00 avg, but we needed 4 miles to get the legs moving and warm.  So we ended up doing 13 miles at a 5:56 average after 4-mile warmup. 

Adidas Supernova Sequence Miles: 17.00
Weight: 155.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Weight: 153.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.259.00

9 miles easy on the north base loop.  Quarter mile hill surge in the middle.

Mizuno Wave Alchemy Miles: 9.00
Weight: 155.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.008.000.000.0010.00

AEROBIC BUILDER

Another aerobic builder with the guys at the Riverdale Parkway at 545 this morning.  The crew this morning was Ken, Jon, Bret F, and Jace (nickname Six on this blog).  2-mile warmup followed by 8 miles at a 5:55 avg.  I think these are getting easier for everyone as this morning seemed a lot more conversational than the last few weeks.

Asics 2170 (Newer) Miles: 10.00
Weight: 154.60
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles easy.

Adidas Supernova Sequence Miles: 9.00
Weight: 155.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.005.000.009.25

INTERVALS

I did some intervals on the flat section of the base perimeter road.  I did one each of 1.5 miles, 1.25 miles, 1 mile, 0.75 miles, and 0.5 miles (with 0.25 jog for rest in between at 8:00 pace).  The 1.5 mile interval and the 0.5 mile interval were both into a decent headwind while the others had tailwind.

1.5 Miles 7:44 (5:09 pace)

1.25 Miles 6:21 (5:05 pace)

1 Mile 4:54

0.75 Miles 3:34 (4:45 pace)

0.50 Miles 2:29 (4:58 pace)

Asics DS Racer Miles: 9.25
Weight: 154.40
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

A little bit of knee pain today in my left knee, so I'm going to take today off to let it heal a bit.

Weight: 153.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.000.000.0016.50

Early morning long run with Ken, Bret F, Jon, and Bryant.  We hit up the Bonneville Shoreline Trail in about 9 inches of snow.  As we descended down a bit the snow became more shallow and easier to run in.  We ran for 2 hours and 10 minutes with the pace varying from 6:15 up to 9:45 but the effort was pretty consistent.  The soft snow was great for my aching knee.

Adidas Supernova Sequence Miles: 16.50
Weight: 155.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy miles in the frigid wind of South Weber this morning.

Mizuno Wave Alchemy Miles: 10.00
Weight: 154.40
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.008.000.000.0010.00

AEROBIC BUILDER

I met up with Bret F and Bryant at the Riverdale Parkway at 545 for another early Tuesday run.  We warmed up 2 miles and then did 8 miles at a 5:54 avg.  It was cold for the first 3 miles or so but pretty nice after that.

Asics 2170 (Newer) Miles: 10.00
Weight: 156.20
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 easy miles this morning on base.  Nothing special about it, just getting it in.

Mizuno Wave Alchemy Miles: 9.00
Weight: 154.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.260.006.210.0010.47

1,000 METER REPEATS

Got up early and headed to base to do some 1,000 meter repeats again on the flat section of the base pond path.  The goal was 10 by 1,000 meters with 60 seconds rest.  I did this exact workout two weeks ago with Ken at the same place and we averaged 3:08.  I wanted to shoot for a 3:05 average this week.

Splits: 3:02 3:06 3:04 3:06 3:04 3:05 3:03 3:04 3:04 3:02 (average 3:04 or about 4:56 pace)

I'm very happy with my progress over the last two weeks and with this workout.  It felt pretty good.  Number eight was the toughest interval mentally to get through, but after that 9 and 10 took care of themselves.

For comparison purposes here was our workout from two weeks ago:

Splits: 3:11 3:12 3:10 3:10 3:08 3:10 3:05 3:07 3:07 3:01 (3:08 average or about 5:02 pace)

Saucony Fastwich (Red) Miles: 10.47
Weight: 153.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.000.000.005.75

5.75 miles easy in my parents' neighborhood up at the top of Ogden...lots of hills.

Saucony Progrid Guide 5 Miles: 5.75
Weight: 152.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.3613.000.000.0018.36

AEROBIC BUILDER

I met up with Bryant, Jon, and Bret F at Rainbow Gardens for a long run.  We warmed up for 4 miles down the parkway and then started into the aerobic builder.  About 1.5 miles in I rolled my ankle pretty badly.  After a quick stop we were back at it, but I think that ankle is going to be sore tomorrow morning. 

After about 4 miles Bret's calf started cramping a lot so he turned back.  Bryant, Jon, and I continued the run and we ended up doing 13 miles at a 5:55 avg (Jon did 12).  I wanted to do 14 miles originally but the last few were uphill into the wind and I was struggling to keep it under 6 minute pace.  I was pretty spent; no fuel in the tank (I think the real problem is that the tank never got fully re-filled after Thursday's hard workout).

Overall I am happy with the run, it would've been nice to get one more mile in.  But in the long run there isn't much difference.  Either way it was a solid run and I think these are helping my fitness level.

Bryant was solid today and could've done that last mile but he stopped with me.  Jon stopped a mile earlier but he's in the best shape of his life and is doing awesome!  Now if I can just get him to sign up for a race finally!

Saucony Progrid Guide 5 Miles: 18.36
Weight: 153.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.650.000.000.0012.65

AM: 7.65 miles easy out and back on the base perimeter road.

PM: 5 miles easy out and back on the base perimeter road after work. 

Asics 2170 (Newer) Miles: 5.00Saucony Progrid Guide 5 Miles: 7.65
Weight: 154.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.008.000.000.0010.00

AEROBIC BUILDER

Another 545 am run with they guys at the parkway.  Ken, Jon, Bryant, and Brett H showed up this morning.  We warmed up two miles and then started into the workout.  About 1.5 miles in there's a sharp left turn onto a bridge crossing the Weber River and Ken and I were running side by side in front.  Ken was inside and as he took the turn onto the bridge we realized it was frosted over and slick, but we realized too late (going too fast and it was dark).  Ken's foot slipped out from under him.  Meanwhile I see this happening out of the corner of my eye and I try to step gingerly so as not to eat it as well.  Just when I think I've succeeded in not falling, Ken slides on his side into my planted foot and takes me out as well.  We both hurt our left hip pretty badly on the fall.  I think it's just a bruise, but it hurts.  It was both funny and irratating at the same time!

Anyway after a minute or so we got back to running.  We ended up averaging 5:49 pace for 8 miles...very nice run.  The weather was awesome this morning too.

Saucony Progrid Guide 5 Miles: 10.00
Weight: 155.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy along the Columbia River.  Very windy (15-20 mph) but warm otherwise.  

Mizuno Wave Alchemy Miles: 10.00
Weight: 154.40
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Race: Kennewick Turkey Trot 5k (3.107 Miles) 00:15:09, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.003.116.36

I decided this morning last minute that I would run the local turkey trot here in Kennewick, WA. I figured it would be a small local race with 100 or so runners.  I showed up early to get registered and couldn't believe how full the parking lots were.  Turns out this is a huge local race and there were a couple 1,000 participants.

Being out of state I how no clue who my competition would be.  There were a couple of kids with University of Idaho track shirts on, another kid with a "NCAA Regional Cross Country Meet" shirt on, and tons of high school kids.

They started the race and the kid with NCAA shirt on took off fast with one high school kid.  I was in third.  The course is mostly flat and is an out and back (which was a huge logistical mistake).  I passed the high school kid about 0.5 miles in and caught up to the NCAA kid at the mile mark.  Mile 1 4:51

I pulled slightly in front and tried to pass the kid, but he tucked in behind me and matched my pace.  So, around 1.5 miles in I threw in a surge to test if I could drop him, but he matched it.  At mile 2 were we virtually together. Mile 2 4:51

Then it got crazy, the last mile we were running through a crowd of thousands of people that were spread across the entire road.  There were strollers, kids, dogs on leashes...just mayhem.  We were darting back and forth constantly looking for the best path to run through all these people.  Lots of weaving and dodging.  I managed to avoid two or three very near collisions.  During this stretch I was like 5 seconds back from the other kid and it stayed that way to the finish.  Mile 3 4:42

The last 0.15 we finished with kids doing their one mile run so once again it was tons of weaving and dodging.  0.15 miles in 44 seconds or 4:57 pace

In the end I was 15:09 for 3.15 miles.  I don't think the course was long, I think the extra 0.05 came from the weaving in and out of thousands of people.  My wife, Amy, said the clock was to 8:00 before all the racers had crossed the start line.  Crazy.

I talked to the winner after the race and he runs for Wash St. and was a 8:55 steeplechaser last spring and hopes to run 8:45 this year.  He was a nice kid.

The bad news is, I think I may have a stress fracture in my right tibia.  I woke up yesterday morning and it hurt and then it hurt bad on the run yesterday and all day long after the run.  It hurt even more running today.  Hopefully, I'm wrong and it's something else.  But if it is a stress fracture I figure I may as well run this race this morning and get one last good race in with my good fitness, because stress fractures require several weeks of laying off.  Everyone keep your fingers crossed for me that it's something else!  I will take tomorrow off and test it out on Saturday. 

Saucony Fastwich (Red) Miles: 6.36
Weight: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.300.000.000.004.30

30 minutes easy on the treadmill.  So, my hopes that I don't have a stress fracture are higher now than last week.  I didn't feel any pain on the easy run this morning and so far I haven't afterward either.  Whereas last week I felt it with every step running or even just walking around. 

I've had three stress fractures in the past and this felt exactly like those.  I could feel it at night, which is a telltale sign of a stress fracture and it felt like bone, not muscle pain.  But, the pain doesn't go away with stress fractures after laying off for three days either.  It's definitely is not shin splints, I've had those and this is totally different. 

So, I still don't know what it was/is but it may have to do with the fall I took last Wednesday on my run (although I still won't completely rule out a fracture).  I still have a huge bruise on my left hip from that fall.  The way I fell doesn't really line up with where I'm feeling pain: I fell on my left side/hip and it's the bone on my back right calf that hurts.  But, to have it show up the day after this fall may not be a coincidence either.  Who knows.  The important thing is I didn't feel pain today and hopefully I will be able to say the same thing tomorrow.

Saucony Progrid Guide 5 Miles: 4.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.008.000.000.0010.00

AEROBIC BUILDER

I met up with Ken, Jon, and Bryant at the Riverdale Parkway at 545 again.  Freaking cold out!  2 mile warmup followed by 8 miles aerobic builder.  I was hesitant to do this run with the recent leg pain I've had, but since I felt ok yesterday I decided it was time to attempt business as usual.  The leg felt fine for 5 miles, then some mild discomfort for the next 3, and then it felt fine for the last 2 miles.  Average pace for last 8 miles was 5:44.

Saucony Progrid Guide 5 Miles: 10.00
Weight: 156.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

I planned on crosstraining today.  So, I did the elliptical for 4 miles and just couldn't take it anymore; it's just too boring to me.  So I finished up with 5 miles on the treadmill. 

I retired my Asics 2170s after today's run.  I usually only go 300-330 miles in Asics and these have about 400 miles on them.

Asics 2170 (Newer) Miles: 9.00
Weight: 154.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.503.000.003.0011.50

FARTLEK WORKOUT

I ran the base perimeter loop and did 3 by 2-mile fartleks with one mile in between sets.  I alternated every 0.25 miles between 5:00 pace and 6:00 pace.  I ran the rest miles a little too fast looking back on it and it made the workout a bit more difficult.  Splits:

2 miles: 10:59

1 mile rest: 6:54

2 miles: 10:48

1 mile rest: 6:35

2 miles: 10:44  

Saucony Progrid Guide 5 Miles: 11.50
Weight: 154.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.420.000.000.007.42

7.42 miles easy on the North base loop.  It was pretty warm out this morning despite the decent wind from the South.

Mizuno Wave Alchemy Miles: 7.42
Weight: 152.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
149.0661.0017.466.36233.88
Saucony Fastwich (Red) Miles: 27.40Mizuno Wave Alchemy Miles: 53.17Adidas Supernova Sequence Miles: 42.50Asics 2170 (Newer) Miles: 34.00Asics DS Racer Miles: 9.25Saucony Progrid Guide 5 Miles: 67.56
Weight: 154.47
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