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Mesa-Phoenix 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: 0.00
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
1548.1086.05154.9021.801810.85
Altra Provision 2 Miles: 70.50Asics GT 2000 3 Miles: 79.60Adidas Supernova Sequence 8 Miles: 53.05Brooks Pure Cadence 4 Miles: 129.10Mizuno Wave Inspire 11 Miles: 3.70Hoka One One Constant Miles: 79.55Salomon Pro Wings 2 Miles: 124.85Brooks PureCadence 5 Miles: 101.85Brooks Adrenaline 17 Miles: 161.85Brooks Transcend 4 Miles: 219.45Brooks Ravenna 8 Miles: 225.10Brooks PureCadence 6 Miles: 188.10Brooks Launch 4 Miles: 107.50Brooks Glycerin 14 Miles: 101.47Brooks Hyperion Miles: 92.13Brooks Caldera Miles: 31.10
Weight: 153.08
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.200.000.000.0017.20

AM: 11 miles easy in snow, slush, and ice in Ogden with Ben, Bret, Taylor, Jared, Bryant, Moss, and we ran into Thatcher along the way and he joined us for last half, avg pace 7:52/mile. A good 90 minutes of snow shoveling afterward!

Lunchtime: 6.2 miles on the treadmill watching the second season of "Vikings", avg pace 6:57/mile.

Altra Provision 2 Miles: 6.20Asics GT 2000 3 Miles: 11.00
Weight: 156.00
Comments
From Ben VanBeekum on Mon, Jan 02, 2017 at 12:46:31 from 67.128.146.68

Double already? That was a quick turnaround.

From RileyCook on Mon, Jan 02, 2017 at 13:32:10 from 73.3.122.191

Trying to catch up to you on mileage for the year!

From Ben VanBeekum on Mon, Jan 02, 2017 at 14:39:24 from 67.128.146.68

Ain't going to happen! I need some gratification in leading you in something.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.150.000.000.0010.15

10.15 miles easy with Benny Van in East Layton, avg pace 7:33/mile.

Adidas Supernova Sequence 8 Miles: 10.15
Weight: 155.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.350.006.001.6018.95

AM: SEMI-FAILED LACTATE SHUNTS 8 SETS OF (4-1-1-3 FARTLEK)

I fell for the forecasters 100% chance of snow and planned to run at home on the tready. Turns out I should've known better than to believe those fools. I totally could've done this outside and feel it would've been easier mentally.

I hopped on the tready warmed up three miles watching Vikings, paused the show to finish on the cool down and started the workout.

Four weeks ago I did 2-1-1-3 on this treadmill. The plan was same paces and incline as then, but extending that 2 minutes to 4. I used 11.2 mph and 12 mph for the paces. The plan was 3% incline.

I struggled and had to adjust the incline along the way.

For the eight sets, the incline was 3% 3% 2% 1.5% 1% 0.5% 1.5% 1%

PM: 3.7 miles on tready to shake out the legs, avg pace 7:47/mile.

Brooks Pure Cadence 4 Miles: 15.25Mizuno Wave Inspire 11 Miles: 3.70
Weight: 153.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.000.0014.25

AM: 8 miles easy in a slippery, slushy, snowy mess with Ben and Toby, avg pace 7:59/mile.

PM: 6.2 miles on tready, watching "Vikings", avg pace 7:29/mile.

Hoka One One Constant Miles: 8.00Altra Provision 2 Miles: 6.25
Weight: 152.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy in Ogden with Bret, avg pace 7:23/mile.

Salomon Pro Wings 2 Miles: 10.00
Weight: 153.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.253.753.401.3018.70

WORKOUT: 20-MINUTE TEMPO, 6 MIN REST, 18-MINUTE TEMPO, 5 MIN REST, 5X45 SECOND PICKUPS, 5X20 SECOND PICKUPS

I met Bryant, Trace, and Jason at Kent's. We warmed up 5 miles along the rail trail to Gentile and backtracking to Hill Field Rd. Trace and Jason continued an easy run, while Bryant and I started our workout. We ran 20 minutes on gradual downhill at 5:19/mile pace. 18 minutes on gradual uphill and some icy patches at 5:16/mile pace. Then I averaged 4:16/mile pace for the 45s and 3:59/mile pace for the 20s.

I felt WAY better than Wednesday! The temps were quite cold and when we picked up the pace my lips and nose went numb for a bit, but then warmed up fine. It was nice to get in some faster paces despite the cold, snow, and ice outdoors...I'm sick of fast workouts on treadmills!

Brooks Pure Cadence 4 Miles: 18.70
Weight: 155.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.900.000.000.0016.90

AM: 10.7 miles on mostly black ice in Ogden, avg pace 7:58/mile. There was a lot of tip-toeing and short shuffling to ensure no falls occurred.

PM: 6.2 miles easy on tready watching"Vikings", avg pace 7:19/mile.

Altra Provision 2 Miles: 6.20Adidas Supernova Sequence 8 Miles: 10.70
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

10.2 miles easy on solid ice with Ben and Bryant, avg pace 7:53/mile. The rail trail was 100% black ice, not a dry spot to be found. It was more of a shuffle than a run at times.

Asics GT 2000 3 Miles: 10.20
Weight: 155.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.100.000.000.002.10

I woke up feeling sick to my stomach, but I met Bryant and Ben anyway. After a couple miles it was clear that I had some type of stomach bug, so I quit the run and went home and slept all day.

Brooks Pure Cadence 4 Miles: 2.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run - sick

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.400.000.000.0010.40

10.4 miles easy in Clearfield/Layton with Jared, Dave, and Jason, avg pace 7:10/mile. Energy levels feel decent after the layoff with the stomach bug. Stomach still just a bit uneasy and still have a little congestion.

Hoka One One Constant Miles: 10.40
Weight: 154.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.252.800.001.9518.00

LONG WARMUP, 15 MINUTES TEMPO @ MP, 10X60 SECOND HILLS

I met Bret, Jared, Jon, and Steve at Kneaders in Ogden. I ran the first 8.5 miles with them, catching up with Jon and Steve, who we haven't run with in awhile. Then I did my workout. 15 minutes at 5:21/mile pace on a hilly route, 5 minutes rest, and then 10x60 second hills at 5:10/mile pace. Strava had the GAP (grade-adjusted pace) at a 4:02/mile pace average, so some good pushes up the hills.

Brooks Pure Cadence 4 Miles: 18.00
Weight: 153.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.200.000.000.0020.20

14.1 miles easy with Ben and Dave in South Ogden & Washington Terrace, avg pace 7:10/mile.

6.1 miles easy on tready, avg pace 7:18/mile, and yes I watched and episode of "Vikings".

Altra Provision 2 Miles: 6.10Asics GT 2000 3 Miles: 14.10
Weight: 154.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

10.2 miles easy with Jared and Ben in Clearfield/West Point, avg pace 7:43/mile. Cold and I was tired!

Adidas Supernova Sequence 8 Miles: 10.20
Weight: 153.40
Comments
From Ben VanBeekum on Tue, Jan 17, 2017 at 11:55:24 from 159.212.71.173

Stuff you! How'd you get 10.2? You know I am going to walk on the tready to make that up right. ;-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.700.005.901.3020.90

AM: LACTATE SHUNTS 6X(5-1-1-3)

Bryant and I met at Kneaders in Ogden in roughly 12-15 degrees to do our shunts. We warmed up 3-ish miles with strides. The workout is six sets of 5-minutes at 10-mile pace, 1-minute rest, 1-minute at 5k pace, and 3 minutes between sets.

We hit 5:03.8/mile avg for 5-min sections and 4:42.2/mile avg for 1-min sections. This was tenfold better than my shunts two weeks ago on tready (I'm more convinced than ever my tready is not calibrated correctly) and it was a few seconds per mile faster than the 3-1-1-3, so we not only extended the length, but also dropped a second or two per mile average pace. We're getting there....

PM: 5.9 miles easy, watching Vikings on tready, avg pace 7:29/mile.

Asics GT 2000 3 Miles: 5.90Brooks Pure Cadence 4 Miles: 15.00
Weight: 154.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.400.000.000.0015.40

AM: 9.4 miles easy in East Layton with Dave, Jared, Bryant, and Jason, avg pace 7:30/mile.

PM: 6 miles easy on the treadmill, avg pace 7:23/mile. Season 4 of "Vikings" is a clear step down from the previous three season so far!

Hoka One One Constant Miles: 9.40Adidas Supernova Sequence 8 Miles: 6.00
Weight: 151.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.050.000.000.0010.05

10.05 miles easy on snowy, slushy, slow roads with Dave and Matt, avg pace 7:55/mile.

Salomon Pro Wings 2 Miles: 10.05
Weight: 152.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.403.603.700.0020.70

2X20-MINUTE PICKUPS

I met Jared, Dave, and Bret at Kneaders in Ogden at 7:00. There was a couple inches of snow on the roads, so my motivation to get the pickups in was quite low. We were barely running 8:00/mile pace on the warmup, so I was not thrilled with trying to get down into the 5:00s. But after six miles of slogging through the snow with the guys, I started my first 20 minutes. I hit that at 5:31/mile pace, which I thought was pretty good considering the snow. The effort was certainly strong. 5 minutes of rest and then the second pickup. I ran that one at 5:23/mile pace. The effort was definitely good on that one. I skipped the fast pickups at the end due to the slick conditions.

Overall, it was a good run and it was my highest mileage in a week since September.

PM: Ben and I tackled Malans Peak in the freshly fallen snow, it was really slow going on the second half of the climb. But the night views of the mountain snow and the city lights was worth it, avg pace 15:15/mile.

Altra Provision 2 Miles: 16.20Salomon Pro Wings 2 Miles: 4.50
Weight: 153.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

14 miles easy on tready, avg pace 7:04/mile. I shoveled half of the driveway after for about 30 minutes before I had to head to work.

PM: 6 miles on treadmill, avg pace 6:55/mile.

Adidas Supernova Sequence 8 Miles: 6.00Asics GT 2000 3 Miles: 14.00
Weight: 155.00
Comments
From allie on Mon, Jan 23, 2017 at 10:25:54 from 71.56.28.146

that's a lot done before the work day even begins. a good approach to monday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles easy on the treadmill, avg pace 7:03/mile. I've had about enough of this winter!

Altra Provision 2 Miles: 11.00
Weight: 154.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.202.800.002.5021.50

MORE SNOW = TREADY WORKOUT: 15-MIN PROGRESSION DOWN TO MP THEN 8X75 SECOND HILLS

It snowed. Again. So I ran on the treadmill. Again. Did the tempo at 5:28/mile avg & 1.5% incline. Hill reps at 5:00/mile with 3@5%, 3@5.5%, and last 2@6% inclines.

PM: 6.5 miles easy on tready, avg pace 7:28/mile.

Asics GT 2000 3 Miles: 6.50Brooks Pure Cadence 4 Miles: 15.00
Weight: 155.40
Comments
From steve ash on Wed, Jan 25, 2017 at 09:53:25 from 67.2.208.53

I agree.. I'm starting to feel like a lab rat.

From RileyCook on Wed, Jan 25, 2017 at 18:15:10 from 73.3.122.191

Yeah it sucks. Looks like you have a good week going!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.300.000.000.0016.30

10.2 miles easy with Ben and Jared in yet another snowstorm, avg pace 8:08/mile.

PM: 6.1 miles easy on tready, avg pace 7:23/mile.

Hoka One One Constant Miles: 10.20Altra Provision 2 Miles: 6.10
Weight: 153.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy on tready, avg pace 7:31/mile.

Adidas Supernova Sequence 8 Miles: 10.00
Weight: 154.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.403.703.800.6019.50

WORKOUT: 20 MINUTES MP, 5 REST, 23 MINUTES (20 @ HALF PACE, 2 @ 10K, 1 @ 5K WORKING DOWN TO 3K PACE)

Bryant and I met at Farmington Station, which was a good call since it was ten degrees warmer there (15F) than it was at my place (5F). We warmed up 7 miles and then did the 20 minutes at marathon pace in 5:24/mile. That was harder than it should have been, I believe there was a light breeze that slowed it a bit. 5 minutes rest and then 23 minutes, the first 20 at 5:16/mile, 2 minutes at 5:05/mile and the last minute at 4:42/mile, so the 23 minutes overall was 5:13/mile avg. Pretty hard workout actually, but I felt strong enough to finish it off well. We cooled down 2+ mile to get to 2 hours and 19.5 miles.

I wore my new Brooks pureCadence 5s and I got a blister, so I switched to my old pair for the cool down. I guess I should've broken them in on a much shorter run.

 

Brooks Pure Cadence 4 Miles: 2.75Brooks PureCadence 5 Miles: 16.75
Weight: 154.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.100.000.000.0015.10

AM: 12 miles easy in Ogden with Ben, Dave, and Jared, avg pace 7:36/mile.

PM: 3.1 mile shakeout, avg pace 7:15/mile.

Brooks PureCadence 5 Miles: 3.10Brooks Adrenaline 17 Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.900.006.901.0022.80

7-1-1-3 FARTLEK

Bryant and I had planned on meeting in South Weber if the air quality was OK. It was not. So treadmill it is. I did a 6.25-mile warm-up and then the workout. I ran the 7-min blocks at 5:05/mile pace and 1.5% incline. I ran the 1-min blocks at 5:05/mile and 4.5% incline (6% on last one). The flat equivalent on those is 4:42/mile pace avg.

Really good workout.

PM: 6 miles easy on tready, avg pace 7:34/mile.

Altra Provision 2 Miles: 6.25Asics GT 2000 3 Miles: 6.00Brooks Pure Cadence 4 Miles: 10.55
Weight: 0.00
Comments
From Jason D on Wed, Feb 01, 2017 at 12:38:10 from 24.127.111.174

Really good workout, indeed. My following has been so lax lately I can't remember what you are building up to for races.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.300.000.000.0015.30

AM: 10 miles easy on the treadmill due to the poor air quality, avg pace 7:42/mile.

PM: 5.3 miles easy on the treadmill, avg pace 7:28/mile.

Hoka One One Constant Miles: 10.00Brooks Transcend 4 Miles: 5.30
Weight: 153.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.800.000.000.0016.80

AM: 10.6 miles easy on the treadmill, avg pace 7:10/mile.

PM: 6.2 miles easy, avg pace 7:11/mile.

Altra Provision 2 Miles: 6.20Brooks Adrenaline 17 Miles: 10.60
Weight: 154.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.700.000.000.0016.70

16.7 miles with Bryant and Dave in East Layton where the air quality was, get this...green, avg pace 7:17/mile.

Brooks Adrenaline 17 Miles: 16.70
Weight: 152.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

13.5 miles with Ben, Dave, and Matt in East Ogden, South Ogden, and the Terrace, avg pace 7:04/mile. Just enough to hit 100 miles on the week.

Brooks Ravenna 8 Miles: 13.50
Weight: 153.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.400.000.000.0015.40

AM: 12 miles easy in Clearfield & Layton with Ben and Dave in easily the best weather morning of the new year so far, avg pace 7:11/mile.

PM: 3.4 miles shakeout on tready, avg pace 7:11/mile.

Asics GT 2000 3 Miles: 3.40Brooks Transcend 4 Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.950.951.951.7519.60

AM: 15-MINUTE PROGRESSIVE TEMPO & 6X90 SECOND HILLS

Ben, Bryant, Jason, Moss, and met up on a rainy morning for a workout at Walmart in South Ogden. We warmed up just over four miles and then ran the tempo. I ran 5:24/mile for 5 min, 5:08/mile for 5 min, and 5:02/mile for final 5 minutes. We jogged to the bottom of Glassman and then the hills. I ran a 5:11/mile avg pace, which on Strava is 4:15/mile Grade-adjusted.

PM: 6.5 miles easy on tready, avg pace 7:17/mile.

Hoka One One Constant Miles: 6.50Brooks Pure Cadence 4 Miles: 13.10
Weight: 155.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.100.000.000.0016.10

AM: 10 miles easy in Clearfield & Clinton with Dave, Ben, and Jason, avg pace 7:37/mile.

PM: 6.1 miles easy on the tready, avg pace 7:29/mile.

Brooks Adrenaline 17 Miles: 10.00Brooks Transcend 4 Miles: 6.10
Weight: 153.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

10.2 miles in East Layton with the birthday boy, Benny Van, and Dave in light rain and upper 40s, avg pace 7:23/mile. I was pretty sluggish and tired this morning.

Brooks Ravenna 8 Miles: 10.20
Weight: 155.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.153.754.750.0018.65

WORKOUT: 20 MINUTES MARATHON PACE & 25 MINUTES HALF PACE

I met Bryant at Farmington Station at 5:00 a.m. for our workout. It was unseasonably warm at 54 degrees. We warmed up north on the rail trail for 40 minutes and then did 20-minutes at 5:21/mile, 5 minutes rest, and then 25 minutes at 5:14/mile. I was supposed to have a fast finish on the 25 minutes but instead I was 5:11/ mile pace thru 20 and then bonked and tried to stop the bleeding and ended on the 5:14/mile avg pace. A bit frustrating. Bryant ran it very well at 5:09/mile.

Brooks Pure Cadence 4 Miles: 18.65
Weight: 153.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

11.1 miles easy with Taylor on the Ogden River Parkway, avg pace 6:51/mile.

Brooks Transcend 4 Miles: 11.10
Weight: 152.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.500.000.000.0018.50

AM: 12 miles easy on a chilly morning down on the Weber and Ogden River Parkways, avg pace 7:40/mile. Winter morning temperatures made their comeback this morning after a brief and glorious hiatus over the last week!

PM: 6.5 miles easy on the tready, avg pace 6:54/mile.

Brooks Adrenaline 17 Miles: 12.00Brooks PureCadence 6 Miles: 6.50
Weight: 152.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.350.000.000.0011.35

11.35 miles easy with Dave and Ben in Layton, avg pace 7:26/mile.

Brooks Ravenna 8 Miles: 11.35
Weight: 155.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.006.200.0019.30

AM: 10x1K W/35 SECONDS REST

I met up with Ben, Dave, and Jared at Kent's. Jared and Dave did 5 miles warm-up with us and then Ben and I did the workout. I felt awful on the warm-up, yet pretty dang good on the workout. I ran the first 9 reps in the 3:03-3:09 range with a 3:06.8 avg which is 5:01/mile avg pace, and then cranked the last rep in 2:51 or 4:36/mile pace.

PM: 6.3 miles easy in my neighborhood, avg pace 6:39/mile.

Hoka One One Constant Miles: 6.30Brooks PureCadence 6 Miles: 13.00
Weight: 155.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 recovery miles with Ben, Dave, and Jason, avg pace 7:44/mile. A lot of the run was spent giving Jason a hard time about liking the Warriors for all the same reasons he hates the Cavs.

Brooks Transcend 4 Miles: 10.00
Weight: 153.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.003.000.0018.00

PROGRESSIVE LONG RUN

I ran in the early afternoon from my place, avg pace 6:14/mile. It was a progression run from 7:10 down to 5:20 pace. I ran up Adam's Ave Toll, along Glassman to Country Hills, up to the Dee, and then back along Old Post, Combe, and 89. I pushed the hills pretty good.

Brooks Ravenna 8 Miles: 18.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

11.1 miles on the BST north of Ogden Canyon, first 7 with Taylor, avg pace 7:44/mile.

Salomon Pro Wings 2 Miles: 11.10
Weight: 153.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy on the Ogden River Parkway with Trace, Ben, Manny, and Dave, avg pace 7:31/mile. I felt surprisingly sluggish this morning.

Weight: 153.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.002.000.0010.30

10.3 miles easy with a two-mile pickup toward the end with Dave and Jared, avg pace 7:00/mile. We also ran into Jason on Gordon Ave. I did the two miles on the Rail Trail on a slight uphill in 9:57.9 (5:06/4:51).

Brooks PureCadence 5 Miles: 10.30
Weight: 154.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

10.1 miles easy in East Layton with Dave and Ben, avg pace 7:29/mile.

Brooks Transcend 4 Miles: 10.10
Weight: 154.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.150.000.000.008.15

8.15 miles easy with Ben, Jason, and Dave, avg pace 7:23/mile with 5x30 second strides.

Brooks Ravenna 8 Miles: 8.15
Weight: 154.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles easy on the tready, avg pace 7:14/mile.

Brooks Adrenaline 17 Miles: 5.00
Weight: 152.20
Race: Mesa-Phoenix Half Marathon (13.109 Miles) 01:05:11, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.800.0013.100.0015.90

MESA-PHOENIX HALF MARATHON

My goal for the spring is to run a fast half marathon time on an honest course. I've been building toward that goal since late-November and Ben, Bryant, and I have laid the foundation necessary to really ramp up our training and attack a good half marathon (under the tutelage of Stazza himself aka Irish Homer Simpson). We're really just starting into the more specific phase of the training block, but Ben and I wanted to run a half marathon before the end of the block to shake off some rust and stay race ready. Phoenix is awesome this time of year and we figured it'd be a great race to start the year off with. Also, I haven't run faster than 1:07.30 on a half marathon course that is "olympic-trials qualifier" eligible. With having a goal of running sub-1:05 (and maybe even sub-1:04) later this spring I figured it was a tall task to skip steps if you will in between 1:07:30 and sub-1:05. What I mean is the fitness may be there, but mentally it is difficult to convince yourself you can make that big of a leap and have the confidence to run the faster pace early in a race. So, I figured if I hit a good time (I was thinking 1:06) at Phoenix on an eligible course, it would give me additional confidence moving forward that I can run 1:04.

So, Ben, Ken, and I headed to Phoenix. Ken was there to hang out and have fun. He's had some back issues and hasn't been able to run, but I think this weekend motivated him to take the necessary steps to be able to get back out training again. Ken drove us to the start line and warmed up with us. We were able to give him our warm clothes at the last moment to stay warm, which was nice as it was only 39 degrees, which for Mesa is a bit on the cooler side. My goal was to start around 5:05/mile pace and see how I feel and judge and go off of that. At the start I saw Mike Hardy and Ben Bruce. So, I knew it was going to be a tough race to win.

Bruce took off fast right off the line. I moved into second after 400 meters or so and Mike was just behind me. During mile 2 Mike suggested we take turns leading/drafting. It seemed that the wind should've been a slight tailwind or at least crosswind, but for some reason it did feel a tad windy and I figured every second we can shave off will matter. So we traded leads and you did notice a difference in effort when you were drafting opposed to leading.

I wasn't sure of how fit Mike was. He certainly wasn't in 65/66 minute shape last September at Huntsville Half, so it took me a turn or two drafting before I stopped worrying about making sure he was hitting pace when he led and trusting not only his pacing but his fitness. It was clear after a few turns he was every bit as fit as me and this was going to be very beneficial to work together.

Around 10k in we noticed we were reeling in Ben Bruce. We got to within 5-6 seconds of him by mile 8. At mile 10 he looked back, saw us close, and then proceeded to run basically a 14:40 closing 5k! Haha. It was impressive to see.

Throughout the race I kept checking my breathing and tried to stay in tune with how my body was feeling. Each mile that went by with another mile at 5:00/mile pace was encouraging, but also a bit of unchartered territory. My mind kept saying "Ok, ok this is fine, but let's make sure we can handle this pace before thinking of doing anything that might make us blow up". So I was pretty content to keep rolling off low 5:00s/high 4:50s. Then at 10.5 miles Mike started moving. It was as if he mentally thought to himself that it was now or never if he was going to break 65 and get the time bonus. It took me a few seconds to respond. He got a gap, and I luckily made the decision quick enough, before my body made it for me and slowed down, to respond and go after 64:xx. What was there to lose? I had never been this close and it was worth it to give it a shot.

Mike and I both closed very well with him keeping that 4 second gap essentially the rest of the way. I looked up toward the end and saw the finish line, looked at my watch and saw 64:30, I pushed hard, looked again and the line looked still 30-40 seconds away and my watch now read 1:04:40. I pushed for another few seconds and then realized it just wasn't quite going to happen. I crossed in 1:05:11, a new PR (and faster than any downhill Utah course I've run). Ben Bruce won in 1:04:33 and Mike Hardy was 2nd in 1:05:07. I was pretty happy with the result, it was on the very high end of what I thought was possible on the day (I had thought 1:05-1:07 was the range the race could fall in, as it was hard to determine my fitness). Ben finished 6th in 1:09:40, a good strong race for him and it bodes well for his half marathon times moving forward.

Splits: 5:02, 5:01, 5:00, 4:58, 4:57, 4:59, 5:01, 4:57, 4:56, 5:04 (49:58 at ten miles), 4:54, and 10:18 for the last 2.1 which is 4:51/mile pace.

Brooks PureCadence 6 Miles: 15.90
Weight: 0.00
Comments
From steve ash on Sat, Feb 25, 2017 at 20:13:18 from 67.2.93.37

Wow.. Smokin fast time Riley. Very nice.

From Holt on Sat, Feb 25, 2017 at 21:00:38 from 71.37.78.111

Dang! Way to go!

From Burt on Sat, Feb 25, 2017 at 21:30:46 from 70.176.85.97

Nice to meet you today. Great run.

From Eugene on Sun, Feb 26, 2017 at 15:31:26 from 130.160.194.1

Great work Riley! If every 4 months you get just one second faster in the half, by early 2020 you should have that trials time! :-)

From allie on Sun, Feb 26, 2017 at 17:33:38 from 71.56.28.146

congrats, riley. this is well deserved after putting in such consistent and hard work all winter. you went for the step and got the leap -- that should give you a lot of confidence for your spring goal.

say hi to homer for me.

From RustyTF2 on Sun, Feb 26, 2017 at 17:49:42 from 97.114.88.48

Way to go Riley! PR on a flat course- that is something special!

From josse on Sun, Feb 26, 2017 at 20:59:58 from 174.52.164.19

Well done Riley!

From jtshad on Tue, Feb 28, 2017 at 13:35:46 from 141.221.191.225

Wow, amazing! Congrats on the big PR and great race. Looking to really make a splash later in the year. Great job.

From RileyCook on Wed, Mar 01, 2017 at 09:34:05 from 172.58.33.31

Thanks all! I'm really happy with the result.

Burt, good to meet you too, I'm super jealous of your "winter" weather!

Eugene, unfortunately once the window opens the new half qualifying time will be 1:04 now, not 1:05. So, still some work to do, although I am very confident I can hit the marathon time.

Allie, thanks. It does give me some good confidence moving forward. I'll say hi to Homer in between his donut eating for ya!

Taylor, thanks bro! It's not pancake flat, it does drop 140 feet from start to finish, but it's under the amount to still count as a qualifier, same as Boston or CIM.

Steve, Dave, Josse, Jeff thanks guys for the comments and support!

From SpencerSimpson on Wed, Mar 01, 2017 at 11:38:11 from 50.200.13.114

Unreal Dude. Fantastic. Proud of you bro. MIH

From Mike M on Thu, Mar 02, 2017 at 06:43:39 from 168.213.5.107

Hey Riley,

Awesome report. It really resonated with me when you said, "What I mean is the fitness may be there, but mentally it is difficult to convince yourself you can make that big of a leap and have the confidence to run the faster pace early in a race."

Fun read!

From RileyCook on Fri, Mar 03, 2017 at 10:03:35 from 172.58.36.223

Spencer, thanks buddy! Good to see you blogging again. We miss ya on here!

Mike, thanks. Looks like you had a stellar race yourself. This looks like a big year to come for you.

From Sasha Pachev on Mon, Mar 13, 2017 at 17:13:51 from 192.168.1.1

Riley:

Congratulations! This is very good progress. I am happy that you are starting to see yourself as a 63 minute guy. Definitely having run low 65 on a Trials' eligible course now helps in the cause, but you had to see yourself that way before you entered the race.

Now I think the most important element of your training is sleep. If you could just find a way to sleep in doubles...Look for remote work opportunities...

That, and of course, you need to train with a vision of 63. So basically you hit 4:45-4:50 and try to trick your mind and body into believing that no matter what anybody says or how crazy this may sound or how bad it hurts or how hard you are breathing, you can hold this for an hour. If you succeed in convincing the mind, the body overtime will grudgingly adapt.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.700.000.000.0015.70

AM: 10.2 miles easy with a large group of guys in a snowstorm, avg pace 7:53/mile. I was really feeling Saturday's race; legs were just tired!

PM: 5.5 miles easy on the tready, avg pace 7:34/mile.

Hoka One One Constant Miles: 5.50Brooks Transcend 4 Miles: 10.20
Weight: 154.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.100.000.000.0014.10

AM: 9.1 miles easy with Ben and Jared in East Layton, avg pace 8:06/mile. I'm still quite fatigued from Saturday. It's just going to be easy recovery pace for a few days.

PM: 5 miles easy on tready 7:24/mile.

Asics GT 2000 3 Miles: 5.00Brooks Adrenaline 17 Miles: 9.10
Weight: 153.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.200.000.000.0016.20

AM: 10.05 miles easy with Ben and Jason in Clearfield, avg pace 7:43/mile.

PM: 6.15 miles easy in South Weber, avg pace 6:56/mile.

Brooks PureCadence 5 Miles: 6.15Brooks Ravenna 8 Miles: 10.05
Weight: 153.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM: 11 miles easy with Ben and Matt in South Ogden, avg pace 7:48/mile. I can't believe how long it is taking to get my legs back from the race, still just tired. I may throw some strides in tomorrow to see if that helps bring some life back into them.

PM: 5 miles easy on the tready, avg pace 7:18/mile.

Hoka One One Constant Miles: 5.00
Weight: 153.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.150.000.000.0010.15

10.15 miles easy with a pretty large group: Ben, Bret, Matt, Matthew, Manny, Jon, and me, avg pace 7:32/mile. We headed out West in the parkway but it was flooded and impassable on West side of I-15, so we had to improvise. A lot of political discussion on the run with several viewpoints, and yet mostly pretty calm discussion.

Brooks Transcend 4 Miles: 10.15
Weight: 152.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

18 miles out and back along the Davis Causeway to Antelope Island, avg pace 6:30/mile. The sunrise was stunning.

Brooks Adrenaline 17 Miles: 18.00
Weight: 154.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM: 11.5 miles easy on slick, ice-covered roads in Clearfield/Layton, avg pace 7:42/mile. Winter, go away! No one likes you!

PM: 3.5 mile shakeout on the tready, avg pace 7:17/mile.

Asics GT 2000 3 Miles: 3.50Brooks Ravenna 8 Miles: 11.50
Weight: 155.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.900.007.450.0016.35

20x600-METERS OFF 60 SECOND JOGS

I met Bryant in Kaysville, we warmed up to the Rail Trail and did our reps down there on a flat section back and forth. The odd numbered reps were a bit slower into wind and the even reps a bit faster. I averaged 1:48.2 per rep, which is 4:52/mile pace. I ran the last rep in 1:39.5 or at 4:29/mile pace. I'm feeling strong on the fast intervals.

Brooks PureCadence 6 Miles: 16.35
Weight: 154.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.350.000.000.0018.35

AM: 10.1 miles easy on the Rail Trail, the first four miles with Ben, avg pace 7:25/mile. My legs didn't feel as wrecked as I thought they would from yesterday's workout.

PM: 8.25 miles in lower South Weber, avg pace 6:39/mile.

Hoka One One Constant Miles: 8.25Brooks Transcend 4 Miles: 10.10
Weight: 152.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

10.3 miles easy with the crew in East Layton, avg pace 7:35/mile.

Brooks Adrenaline 17 Miles: 10.30
Weight: 152.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.506.004.000.0021.50

AM: AEROBIC BUILDER

I met Bryant at the Smith's in Layton on corner of Fairfield and Gentile. We warmed up South along Main until crossing over 89, and then we started our builder. Plan was ten miles overall, six miles at a marathon effort and last four at half marathon effort. We ran 5:28/mile pace for first six and then I ran 5:17/mile pace for last four. I needed a bathroom break 1.5 into the last four, which kinds of throws the workout off a bit. You lose rhythm but you also recover. 18.15 miles in total at 6:20/mile pace.

PM: 3.35 miles shakeout on the tready after dinner, avg pace 7:14/mile.

Brooks PureCadence 6 Miles: 18.15
Weight: 152.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.150.000.000.0011.15

11.15 miles on the trails after a church meeting, avg pace 7:35/mile.

Salomon Pro Wings 2 Miles: 11.15
Weight: 151.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.450.000.000.0020.45

AM: 13.25 miles easy with Jared and Ben, avg pace 7:31/ mile. I have mentioned before how much I hate Daylight Savings Time? If not, you all should know I despise it!

PM: 7.2 miles easy around my neighborhood and on the fisherman's trail around the back of the gravel pit, avg pace 7:07/mile.

Brooks Transcend 4 Miles: 13.25
Weight: 154.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

10.5 miles easy in East Layton with Ben, Dave, Jason, and even Wolpert, avg pace 7:45/mile.

Brooks Ravenna 8 Miles: 10.50
Weight: 153.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.951.006.101.8522.90

AM: COMBO WORKOUT: WORKING DOWN THRU THE GEARS, 4-MILE PROGRESSIVE TEMPO, 5x1K, 6x500m

Ben, Bryant, Moss and I met at Kent's in Clearfield at 5:15. We warmed up north on the rail trail into Clinton, flipped around and did tempo back to Freeport Center. Splits 5:33, 5:11, 5:10, 5:09. 5 minutes rest ended up being more like seven as we re-grouped. Then 5x1k with 2-min jog rest, splits 3:01, 2:59, 3:01, 3:00, 3:02 and straight into 6x500 meters with 90-second jog rest, splits 1:27, 1:25, 1:27, 1:25, 1:19.

Average paces:

4 miles 5:16/mile

5x1k 4:51/mile

6x500m 4:35/mile

Awesome workout and we nailed it; this will be a great confidence builder.

PM: 6 miles easy in South Weber, avg pace 7:04/mile.

Brooks PureCadence 6 Miles: 16.90Brooks Launch 4 Miles: 6.00
Weight: 153.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.400.000.000.0016.40

AM: 10.2 miles easy recovery pace with Dave, Jason, and Jared, avg pace 7:50/mile. I was feeling those 23 miles and workout from yesterday! Also daylight savings is still rough; I haven't been able to adjust my body to the earlier bed time yet.

PM: 6.2 miles easy on the tready, avg pace 7:34/mile.

Brooks PureCadence 5 Miles: 6.20Brooks Transcend 4 Miles: 10.20
Weight: 152.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy in O-Town with Dave, Matt, and Manny, avg pace 7:58/mile.

Brooks Glycerin 14 Miles: 10.00
Weight: 154.00
Race: WRC 10-Miler (10 Miles) 00:55:46, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.906.004.000.0019.90

WRC 10-MILER

I met Ben, Dave, and Jason for a warmup at the Dee. We warmed up just over four miles. I did one stride, wanting to be warmed up, but not so much that I started too fast. My workout this morning was 6 miles at marathon effort, 3 at half marathon effort, and 1 at 10k effort. The key word being effort, since this course is a hilly beast, with essentially no flat sections.

Ben ran the first two miles with me and we joked around a bit, kept it pretty conservative. During mile 3 he said, "Have a good one!" and dropped back a bit. I stuck with the conservative, marathon-paced effort through mile 6, which is right in between the two monster uphills and then I turned it up a notch for mile 7 and the second half of the hills. Finished really strong and felt great afterwards. Finished in a time of 55:46 and 1st place.

Mile markers were off quite a bit, so here's Strava splits (the lead cop vehicle DID NOT want me running tangents, so my watch actually had 10.18 miles, so these splits are faster than what the mile markers would've yielded had they been placed in the correct spots):

5:36, 5:05, 5:25, 5:33, 5:48, 6:18, 6:02, 5:05, 4:54, 5:13, and 4:34 for the last 0.18.

Not quite the CR, but they lengthened it once it was certified in 2014, and this is the fastest time post-certification and extension.

Brooks Ravenna 8 Miles: 9.90Brooks Launch 4 Miles: 10.00
Weight: 152.00
Comments
From allie on Sun, Mar 19, 2017 at 06:46:17 from 71.56.28.146

that is such a brutalfun race. great time and W.

can you cut off a cop car to run the tangents? maybe just tap on the window and tell them they are driving all over your tactics.

From RileyCook on Sun, Mar 19, 2017 at 12:51:10 from 73.3.122.191

They certainly were driving all over my tactics :) I like that...

Anytime I tried to go to the left side of the road they would motion me back over and several times they had more cops coming the other way forcing you to the right side. I guess the cops don't care if the course was certified using the entire road or not.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM: 13 miles easy and early in Clearfield and Layton with Jason, Dave, Jared, and Ben, avg pace 7:34/mile.

PM: 7 miles easy in my hood, avg pace 7:00/mile.

Brooks Glycerin 14 Miles: 13.00
Weight: 151.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

10.1 miles easy with Ben and Dave in Clearfield and Clinton, avg pace 7:40/mile.

Brooks Ravenna 8 Miles: 10.10
Weight: 151.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.150.006.002.2522.40

AM: WORKOUT: MILE REPS & 600m REPS

We had a good turnout this morning with Dave, Moss, Ben, Bryant, and I all working out, and Jared ran the warm-up with us. The workout this morning was three sets of 1 mile at half pace, 90 rest, 1 mile at 10k pace and three minutes in between sets. So 6xmile and then 5 minutes rest followed by 6x600m with 60 rest.

Splits: 4:55, 4:53, 4:55, 4:55, 4:56, 4:53 for a 4:55.1 avg (the splits are same pace but the effort on even reps was more as it was into wind)

1:46, 1:45, 1:47, 1:46, 1:47, 1:44 for a 1:46.3 avg or 4:48/mile pace.

PM: 6.25 miles easy, avg pace 7:06/mile.

Brooks Adrenaline 17 Miles: 6.25Brooks PureCadence 6 Miles: 16.15
Weight: 152.80
Comments
From Ben VanBeekum on Wed, Mar 22, 2017 at 13:20:46 from 159.212.71.126

I don't think anyone on this blog knows how mind boggling difficult these workouts are. Especially at the paces that you are hitting them at! Awesome morning bro!

Also dont forget the quote of the day! "I sold my Garmin for $20, 10 rockstars, and a box of cookies!"

From RileyCook on Thu, Mar 23, 2017 at 09:06:23 from 172.58.33.139

Thanks bro! It's fun getting this workouts in with ya!

Cookies paid in full...Stay tuned for the rest.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: 8 mile shuffle in the freezing rain with Ben, Dave, and Matt, avg pace 8:39/ mile...Yes you read that right 8:39!

PM: 4 miles on treadmill, still sluggish and slow from yesterday's workout, avg pace 7:52/mile. I broke in a new pair of flats. They felt fine for four slow miles. I'll need to test them​ at faster paces and see if I want to wear them at my race in April.

Brooks Transcend 4 Miles: 8.00Brooks Hyperion Miles: 4.00
Weight: 151.40
Comments
From Jason D on Thu, Mar 23, 2017 at 20:38:31 from 68.56.185.92

Welcome to my world :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.700.000.000.0010.70

10.7 miles easy with Dave before work, avg pace 7:21/mile. I definitely felt substantially better today than yesterday.

Brooks PureCadence 5 Miles: 10.70
Weight: 153.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.450.000.000.0018.45

PROGRESSIVE, STEADY-STATE LONG RUN

I met Ben, Bryant, Dave, and Jake at the 21st Street Pond at 6:30. It was supposed to be cold, wet, and windy. But it didn't really rain much and the temps stayed in the mid-40s. The wind was bad only when heading West, so all in all it wasn't too bad on the weather front. We warmed up 5 miles and then did 13 steady state miles, avg pace 6:29/mile.

Brooks Launch 4 Miles: 18.45
Weight: 152.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.400.000.000.0018.40

AM: 12.4 miles on a loop into northern Davis County with Ben, Dave, and Bryant, avg pace 7:18/mile.

PM: 6 miles easy on the tready, avg pace 7:14/mile.

Brooks Glycerin 14 Miles: 12.40
Weight: 153.80
Comments
From Burt on Mon, Mar 27, 2017 at 23:07:06 from 70.176.85.97

Why the funky average on the treadmill? Do you mix it up?

From RileyCook on Wed, Mar 29, 2017 at 13:02:32 from 172.58.38.137

I start slow and speed it up a bit here and there throughout, based on how I feel.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

10.5 easy and hilly miles in South Ogden with Dave and Ben, avg pace 7:39/mile.

Brooks Ravenna 8 Miles: 10.50
Weight: 152.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.008.700.0023.70

AM: INTERVALS: 7x2k

I met Ben, Dave, Bryant, and Moss at Kent's. We warmed up four miles along rail trail to Gordon and down Gordon. Then we did the workout. First two reps downhill to Syracuse Trail, next two reps on rollers on the trail, and the last three reps with some uphill heading back East. We took two minutes jogging rest.

Splits: 6:19, 6:15, 6:20, 6:20, 6:23, 6:20, 6:17 for an average pace of 5:05/mile on a tough, honest route.

PM: 6.2 miles easy in South Weber, avg pace 7:06/mile.

Brooks Adrenaline 17 Miles: 6.20Brooks Launch 4 Miles: 17.50
Weight: 151.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.200.000.000.0015.20

AM: 10 miles slow and easy with Ben and Dave, avg pace 7:49/mile.

PM: 5.2 miles easy on tready, avg pace 7:36/mile.

Brooks Transcend 4 Miles: 10.00Brooks Hyperion Miles: 5.20
Weight: 150.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

10.25 miles easy in South Ogden with Dave and Matt, avg pace 7:46/mile.

Brooks PureCadence 5 Miles: 10.25
Weight: 150.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.708.000.000.0018.70

AEROBIC BUILDER

I met Bryant, Dave, and Jake at West Haven Country Park at 5:20. We warmed up 30 minutes and then did a 40-minute builder on the rail trail, followed by 6x45 second pickups. I ran 5:17/mile avg pace. I got hot and dropped my gloves off on the way out to pick up on the way back right off 4800 in Roy. But coming back they were gone; someone took them. Those were my best gloves!

Brooks PureCadence 6 Miles: 18.70
Weight: 150.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.550.000.000.0018.55

AM: 13 miles on the Santa Clara River Reserve Trails, avg pace 6:56/mile. An awesome morning, pre-rain and 50 degrees.

PM: 5.55 miles easy from the house, avg pace 7:11/mile.

Salomon Pro Wings 2 Miles: 13.00Brooks Transcend 4 Miles: 5.55
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

11.2 miles easy up Halfway Wash Path to SR-18 Path and back, avg pace 6:58/mile.

Brooks Launch 4 Miles: 11.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.880.009.320.0017.20

WORKOUT: 5x3k

I did my workout on the Virgin and Santa Clara River Trails in St. George, saw Steve, Aaron, and Hayden while I was finishing up. I warmed up 3.4 miles with some strides and then was off. The rest was 1k at about 7:12/mile pace.

Splits: 9:26, 9:31, 9:30, 9:15, and 9:06 for an average of 9:21.6 or 5:01/mile pace.

Brooks Transcend 4 Miles: 5.40Brooks Hyperion Miles: 11.80
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.100.000.000.0017.10

AM: 10.4 miles easy with Dave, Ben, and Jason, avg pace 7:38/mile.

PM: 6.7 miles on the Centennial Trail in Riverdale, avg pace 6:56/mile.

Brooks PureCadence 5 Miles: 6.70Brooks Glycerin 14 Miles: 10.40
Weight: 151.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

10.1 miles easy in Ogden with Dave and Matt, avg pace 7:50/mile.

Brooks Ravenna 8 Miles: 10.10
Weight: 149.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.250.000.000.0018.25

​AM: ​OGDEN WRC HALF MARATHON

​Well, I got to Eden Park this morning only to find out that the race had been cancelled...awesome. So I drove down Ogden Canyon to Rainbow Gardens and ran 13.25 miles easy in Ogden, along the parkway, several miles in the cemetary, and some on the East Bench, avg pace 7:18/mile.

PM: 5 miles on tready, avg pace 6:38/mile.

Brooks Launch 4 Miles: 13.25
Weight: 150.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.700.000.000.0019.70

AM: 12.5 miles easy in Clearfield-Clinton with Ben, Dave, and Jason, avg pace 7:24/mile. Dave disappeared and Jason almost died...Pretty uneventful morning!

PM: 7.2 miles easy in my neighborhood, avg pace 7:03/mile.

Brooks Adrenaline 17 Miles: 7.20Brooks Transcend 4 Miles: 12.50
Weight: 152.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

9.2 miles easy on the tready while Amy ran outdoors with friends and the girls (mostly) slept, avg pace 7:17/mile.

Brooks Ravenna 8 Miles: 9.20
Weight: 151.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.350.009.950.0022.30

AM: WORKOUT: 4x4,000m

I ran this one solo on the rail trail, starting in Clearfield. The first and last reps were very slight downhill, while the middle two reps were slight uphill. I felt strong but my legs were really feeling it on the cool down after.

Splits: 12:26, 12:32, 12:34, 12:22 for a 12:28.5 avg or 5:01/mile avg pace.

PM: 5.1 miles easy on tready, avg pace 7:58/mile.

Brooks Adrenaline 17 Miles: 5.10Brooks Launch 4 Miles: 5.00Brooks Hyperion Miles: 12.20
Weight: 153.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM: 10 miles easy with Ben and Dave on the Ogden River Parkway, avg pace 8:08/mile. The weather was ideal!

PM: 5 miles on Kay's Creek Parkway after work, avg pace 7:29/mile. Very windy and pretty hot.

Brooks Transcend 4 Miles: 5.00Brooks Glycerin 14 Miles: 10.00
Weight: 150.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy, first five with Jared, on Rail Trail, avg pace 7:41/mile. I'm still pretty zapped from Wednesday.

Brooks Ravenna 8 Miles: 10.00
Weight: 150.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.008.000.001.0017.00

AEROBIC BUILDER & 6x45 PICKUPS

I had an early morning church meeting, so I didn't get out for my run until 11:00. I parked at the Centennial Trailhead in South Weber/Uintah and ran the Parkway to West Haven TH, where it was flooded and had fallen trees blocking the path as well. So I turned there and headed back. I warmed up four miles and then did the 8-mile aerobic builder at 5:17/mile pace. Five minute jog easy and then the pickups at 4:34/mile pace average with two minute jog in between each. Somehow the wind felt like headwind both directions...go figure.

Brooks PureCadence 6 Miles: 17.00
Weight: 151.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

11.1 miles easy with Ben, Dave, Jason, and Jared, avg pace 7:35/mile.

Brooks Launch 4 Miles: 11.10
Weight: 153.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy on the tready, avg pace 7:31/mile.

Brooks Ravenna 8 Miles: 10.00
Weight: 153.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.008.000.0014.60

WORKOUT: 2x4-MILE REPS

I met Bryant at Farmington Station for the workout. We did 3.6 miles warm up with strides, changed shoes, and started workout. First set I ran 20:11 (5:04, 5:01, 5:05, 5:00) five minutes jog rest and then second set where wind and rain picked up in 20:12 (5:04, 5:05, 5:00, 5:03).

This was a solid workout and the last major workout before USA Half Marathon National Championships next weekend. I feel ready. I just need to freshen the legs up a bit with a taper and then enjoy that sweet sea level oxygen next week en route to a PR!

Brooks Glycerin 14 Miles: 4.60Brooks Hyperion Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy in South Ogden with Dave and Ben, avg pace 7:48/mile.

Brooks Transcend 4 Miles: 10.00
Weight: 152.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

10.1 miles on the Ogden River Parkway with Ben, Dave, and Jared, avg pace 7:37/mile. The river was really high and we saw two beavers back behind Walmart.

Brooks PureCadence 5 Miles: 10.10
Weight: 152.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.051.501.500.0012.05

LIGHT FARTLEK

Amy was going to Smith's in Ogden to shop, so I went with her and ran a course home from there. I ran down Jackson to 35th, up above WSU on Country Hills, Old Post, South Ogden to Toll, and back on South Weber Drive. I did the fartlek during miles 5-7 alternating each quarter mile between half marathon effort and a steady state. Roughly 74s for the half marathon efforts and 83/84s for the float or 4:56/mile and 5:35/mile paces.

Nothing left to do for next weekend, except freshen up and avoid stupidity.

Brooks PureCadence 6 Miles: 12.05
Weight: 153.40
Comments
From Eugene on Mon, Apr 24, 2017 at 22:46:10 from 130.160.194.6

You got this Riley! You'll get a trials qualifier for sure.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy in Clearfield with Jason, Dave, Ben, and Jared, avg pace 7:20/mile.

Brooks Glycerin 14 Miles: 10.00
Weight: 151.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 4 miles easy on the tready, avg pace 7:29/mile. Amy ran with the Utah Running Club this morning, so I was home with the kids. Iris and Nora both woke up very early, so this was all I had time for, but I planned on doing ten miles today, broken up between two runs, so it works out well.

PM: 6 miles on Centennial Trail with Dave, avg pace 6:53/mile.

Brooks Adrenaline 17 Miles: 4.00Brooks Ravenna 8 Miles: 6.00
Weight: 151.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.001.008.00

8 miles with 6x45-second pickups at 4:42/mile pace.

Brooks Launch 4 Miles: 8.00
Weight: 152.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

6.1 miles with Jon Grey along the river in Columbus, avg pace 6:25/mile. Extremely humid and mid 70s. I also noticed the high pollen levels with my itchy eyes and scratchy throat.

Brooks Glycerin 14 Miles: 6.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.100.000.000.004.10

4.1 miles with Bryant along the river in Columbus, avg pace 7:17/mile. A little less humid and less pollen than yesterday. With rain forecasted later today and tomorrow, the pollen count should go down and shouldn't affect me.

Brooks Glycerin 14 Miles: 4.10
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.120.008.330.0010.45

USATF HALF MARATHON NATIONAL CHAMPS

Well that sucked! That's my first ever DNF for a half! The high temp/dew point combo blew me up. I was light-headed, fatigued, and had tingling in my arms by mile six. I dropped at mile 8, luckily four blocks from the hotel.

Certainly a disappointing result, considering I have trained since late November for this one race.

After doing some research post-race, I learned that with that weather I should have backed off pace 2-3%. Instead I forged ahead at 1:04:40 pace the first two miles. Live and learn.

I have very limited experience running hard/fast in humidity, and what I'm beginning to learn is I can run normal pace and feel normal for about 3-4 miles and then like a switch is flipped I bonk extremely hard. This happened in New York last summer in a workout I had to quit halfway through and also at Ibigawa Half where I battled through it but ran my worst half in years, and now here.

Splits: 4:57, 4:56, 5:09, 5:03, 5:21, 5:20, 5:22

Brooks Glycerin 14 Miles: 1.62Brooks Hyperion Miles: 8.83
Weight: 0.00
Comments
From Eugene on Wed, May 03, 2017 at 15:57:35 from 130.160.194.17

Sorry it didn't go your way Riley. You still have a big PR coming, I'm sure of it.

From Jason D on Thu, May 04, 2017 at 19:18:38 from 68.56.185.92

Sorry, Riley. I've never been able to run well in the humidity. People from Florida seem to do okay because they deal with it throughout the year. I've run 5ks and felt incredible the first mile and absolutely died after a mile and a half. It comes without warning as you experienced.

Best wishes going forward.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

AM: 12.6 miles on Monroe your boat with Dave, Ben, Jared, Matt, and Tim, avg pace 7:13/mile.

PM: 5.4 miles around South Weber with some laps at Central Park on the grass, avg pace 7:10/mile. Lower left calf/achilles flared up on the run a bit.

Brooks Adrenaline 17 Miles: 5.40Brooks Transcend 4 Miles: 12.60
Weight: 151.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.550.000.000.008.55

AM: 30 minutes walking on the treadmill at 9% incline, because my calf was too sore to run on.

PM: 8.55 miles easy with Dave on the Centennial Trail into Riverdale and back from Uintah trailhead, avg pace 6:55/mile. Amy massaged my calf and I took some ibuprofen and it felt better this afternoon.

Brooks Ravenna 8 Miles: 8.55
Weight: 151.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.200.000.000.0015.20

AM: 11.2 miles easy with Dave, Ben, and Jared on Rail, Layton Parkway, Bambergery, Canal run, avg pace 7:11/mile.

PM: 4 miles on the tready, avg pace 7:41/mile.

Brooks Adrenaline 17 Miles: 4.00Brooks PureCadence 6 Miles: 11.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

10.1 miles easy with Ben, Dave, and Jared, avg pace 7:25/mile. We ran in South Ogden along Combe and some laps down in Nature Park.

Brooks Transcend 4 Miles: 10.10
Weight: 151.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy from Smith's through stadium to Gibs and out onto the canal trail and back, with Ben, Dave, Jason, Tim, and Matt, avg pace 7:57/mile.

Brooks Ravenna 8 Miles: 8.00
Weight: 153.00
Race: Provo City Half Marathon (13.109 Miles) 01:06:34, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.200.0013.100.0015.30

PROVO CITY HALF MARATHON

I got up early and headed down to Provo to run the race. On my warm up my left, lower calf/achilles flared up again and really hurt coming downhill on the warmup. It hurt enough that I stopped and walked. I was very worried I wouldn't be able to race. I sat on a rock and worked/massaged the calf for about ten minutes, and then walked down and changed my shoes and dropped my bag off. Once the race started, I felt no pain at all. So, I guess I just need to really focus on keeping the muscles loose to avoid the pain I've been having this week.

The race was pretty uneventful. I was out in front and Justin Park just behind me. It stayed that way for both of us throughout the race. It was good to see Justin, he's a good man and a great runner.

I went quite easy/conservative the first two steep downhill miles and then got to work. I was probably too fast on miles 3-8, and slowed down quite a bit the last five miles as a result. I won the race in 1:06:34, the joy of winning still somewhat swallowed up in last week's failure.

After the race my stomach was killing me! I felt really sick, which I did not feel at all during the race. I felt too sick to cool down. This lasted for about five hours after the race! Not fun.

Splits: 5:04, 4:59, 5:03, 4:56, 4:50, 4:57, 5:10, 4:58, 5:09, 5:10, 5:21, 5:16, 5:19 and 4:56 pace for last bit.

Brooks Launch 4 Miles: 2.20Brooks Hyperion Miles: 13.10
Weight: 0.00
Comments
From allie on Sun, May 07, 2017 at 16:14:23 from 71.56.28.146

i was just looking at the results. that was a pretty lonesome race!

i don't know if you were planning on this one or not, but it's nice that you were able to get in a "do over" effort of sorts.

sorry to hear about the troubles last week -- humidity can do weird and terrible things to you, and it happens so fast. james and i have both had our share of bad bonks over the last few years. it can make things really tough.

anyway, nice rebound!

From RileyCook on Mon, May 08, 2017 at 11:14:14 from 172.58.33.255

Allie, it was lonely! The racing scene in Utah is on a low it seems. The races a re getting less competitive.

Yeah I learned the humidity thing the hard way. It certainly sucks and it's easier to sympathize with you humidity-dwellers now when I hear about workouts cutting short or going slow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.400.000.000.0017.40

AM: 12.4 miles easy in Clinton with Dave, Ben, Bryant, and Jason, avg pace 7:17/mile.

PM: 5 miles easy on the tready, watching "Last Kingdom" Season 2 on Netflix, avg pace 7:48/mile.

Brooks Adrenaline 17 Miles: 5.00Brooks Transcend 4 Miles: 12.40
Weight: 153.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.000.000.008.60

8.6 miles easy on the tready, avg pace 7:47/mile.

Brooks Ravenna 8 Miles: 8.60
Weight: 153.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles easy with Dave in Ogden, avg pace 6:53/mile. I felt pretty decent this morning.

Brooks PureCadence 6 Miles: 12.00
Weight: 154.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy with Ben in Ogden, from Kneaders up to 29th TH, along BST to Rainbow, and back on parkway, avg pace 7:59/mile. Take that 8-min guy!

Brooks Ravenna 8 Miles: 10.00
Weight: 153.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.306.000.000.0011.30

Marathon pace effort for six miles in the middle of an 11.3-mile run, avg pace for the whole run, 6:31/mile. Pace for the tempo, downhill, 5:15/mile.

Brooks PureCadence 5 Miles: 11.30
Weight: 154.00
Comments
From Mike M on Fri, May 12, 2017 at 11:29:03 from 168.213.5.107

Hey Riley, I have a question- I am planning on doing a half and a full marathon with a lot of downhill (as well as a couple of hills), but I live in an EXTREMELY flat area- literally no hills. I do however have access to a relatively steep and long bridge that's approximately 0.25 of a mile downhill. Should I focus on doing that about once a week, and more importantly, what type of efforts should I keep the downhills on? I want to make sure my quads are ready for the excessive use when it comes. Thoughts?

From RileyCook on Sat, May 13, 2017 at 16:19:49 from 73.3.122.191

Hey Mike. It will be hard to fully simulate the downhill pounding of the races in your area. But I would certainly consider some reps going down that long bridge. If you have a treadmill that does any kind of decline that would maybe serve well for some longer efforts. I would do all the downhill training based on effort and not worry about pace. If it feels like marathon pace, even if it looks fast, it should be fine. Effort is key, otherwise the fast pace on the watch may scare you a bit. Hope that helps.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.900.000.000.009.90

9.9 miles on the Indian Trail and BST, avg pace 8:04/mile with almost 2k of elevation gain.

Salomon Pro Wings 2 Miles: 9.90
Weight: 152.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.400.000.000.009.40

9.4 miles easy in Clearfield/Layton with Ben, Dave, Jason, and Jared avg pace 7:25/mile.

Brooks Transcend 4 Miles: 9.40
Weight: 152.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 slow miles in the tready, avg pace 7:59/mile. I can't run very fast at all on the treadmill in the mornings. It's always substantially slower than had I gone outside.

Brooks Adrenaline 17 Miles: 7.00
Weight: 153.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.252.000.000.008.25

8.25 miles on the ORP with Ben, Dave, Ken, and Wolpert, avg pace 6:53/mile. Two miles at MP in middle at 5:26/mile. It snowed!!!!

Brooks Ravenna 8 Miles: 8.25
Weight: 154.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.800.000.000.004.80

4.8 miles easy in Central Ogden with Ben and Jared, avg pace 7:49/mile. It was a whopping 28 Degrees this morning, so pretty much typical May weather!

Brooks Launch 4 Miles: 4.80
Weight: 153.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles easy from Smith's, avg pace 7:02/mile. Picked up a dozen bagels at Einstein's after for today to carb up for tomorrow's marathon.

Brooks Glycerin 14 Miles: 3.00
Weight: 152.40
Race: Ogden Marathon (26.219 Miles) 02:25:46, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.8026.200.000.0027.00

OGDEN MARATHON

I didn't train at all for this race. I haven't done a long run of 20 miles since October! I didn't do any long tempos or marathon pace training. I also didn't do any downhill training. But this is my hometown race and I really enjoy it and I had the free VIP entry from winning last year. So I figured I'd try to hit the podium and collect some circuit points. Ben, Bryant, and I ran the first half together in 1:13:10. At that point Bryant surged, wanting a huge negative split to attempt the course record, and Ben slowed down a bit. I kept chugging away at roughly the same pace. With my lack of marathon prep I was too scared to try anything faster, not wanting another miserable Ogden finish. I ended up with a slight negative split and finished about 80 seconds back of Bryant for 2nd place in 2:25:46. So second half in roughly 1:12:36. I felt decent the whole way. Cardio-wise the pace was a walk in the park, but the legs didn't have the full strength needed to really get after the pace. Overall, I am pleased with the result. Once I get some marathon training in, I'll be cruising this fall.

Brooks Hyperion Miles: 27.00
Weight: 0.00
Comments
From JPark on Tue, May 23, 2017 at 13:48:04 from 76.8.212.219

Great race Riley, despite the lack of marathon-specific training. It was cool to see Bryant, you, and Ben go 1, 2, and 3 on the home turf. You guys make it look too easy! Cheers to a great summer and fall of training and racing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

4.5 miles hiking up the Indian Trail with Ken and Ben with 1,400 feet of gain. Legs feel pretty dang good actually.

Salomon Pro Wings 2 Miles: 4.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

8.5 miles with Dave from Uintah Trailhead up BST to South Ogden, Nature Park, down Toll, and along Centennial Trail a bit, avg pace 7:03/mile.

Brooks Ravenna 8 Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

4.9 mile hike up Beus Canyon with Ken and Ben, gained over 2,000 feet.

Salomon Pro Wings 2 Miles: 4.90
Weight: 152.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

10.25 miles easy with Dave and Jared in light rain, avg pace 7:14/mile.

Brooks Glycerin 14 Miles: 10.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

10.25 miles on the Indian Trail over and back from Rainbow to Ogden Canyon with Bret and Dave, avg pace 9:58/mile with 3,500 feet of elevation gain. I pushed the Ogden Canyon to Hut climb and bettered my Strava CR by 2:30.

Salomon Pro Wings 2 Miles: 10.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.004.000.0010.30

AM: 10.3 miles from my house with 4-mile tempo down South Weber Drive, overall run pace 6:16/mile. For the tempo I ran 4:53, 5:03, 4:56, 4:49 and felt good, strong. It's been over a month since I've felt "normal", so this was a good sign.

PM: 3.7 mile hike with my family and Denver from Ogden Canyon up the Indian Trail. Evelyn is an aerobic giant for her age. She handled the trail like a boss. Hannah did well too for a 4-year old, but needed some "carrying" from time to time from uncle Denver. I carried Nora on my back and Amy carried Iris in the baby swaddler. A lot of fun.

Salomon Pro Wings 2 Miles: 3.70Brooks PureCadence 5 Miles: 10.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.700.000.000.0012.70

12.7 miles with a massive crew (Dave, Jason, Bret, Taylor, Moss, Jared, Albert, and Matt) up to Sardine Peak and Ogden Canyon Overlook, avg pace 7:56/mile and 2,250 elevation gain. So much fun!

Salomon Pro Wings 2 Miles: 12.70
Weight: 154.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

AM: 5.5 miles easy on the treadmill, I planned on more but the kids woke up and diapers needed changing and babies needed feeding etc. Hopefully more running this afternoon.

PM: 6 miles after work, avg pace 6:37/mile.

Brooks Glycerin 14 Miles: 6.00
Weight: 154.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.003.753.7014.20

WORKOUT: 20-MIN TEMPO, 4x3:00, 4x1:30

I met Ben, Dave, Jared, and Ken at Ken's office. We warmed up to Beus TH and then I ran my workout. 5 minutes rest between each phases of the workout and one to one rest in between the timed reps. I hit 5:07/mile on the tempo, 4:52/mile on the 3:00s, and 4:52/mile on the 1:30s. The route was rolling net downhill.

Brooks PureCadence 6 Miles: 14.20
Weight: 153.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.400.000.000.0012.40

12.4 miles "recovery" on the trails with Ben, Dave, Jason, Matt, Tim, Jon, Kory, and Bret, avg pace 9:32/mile. We ran Coldwater Canyon from Ogden Nature Center then to divide and back straight CC again, gaining 2900 feet of elevation on the run. Dave was rungry and needed a Snickers!

Salomon Pro Wings 2 Miles: 12.40
Weight: 151.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy with Dave and Jared in South Ogden, avg pace 7:20/mile.

Brooks Transcend 4 Miles: 10.00
Weight: 151.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.500.000.000.0017.50

AM: 10.8 miles running to Lewis Peak from the North Ogden Divide in a new pair of Brooks Caldera, avg pace 7:41/mile. I pushed the pace roundtrip.

PM: 6.7 miles running to Grandeur Peak from Millcreek Canyon, avg pace 10:55/mile. I pushed the uphill and very easy jog down. I'm going to be sore tomorrow. I finished the week with just over 12,000 feet of elevation gain.

Salomon Pro Wings 2 Miles: 6.70Brooks Caldera Miles: 10.80
Weight: 152.40
Comments
From James on Sun, Jun 04, 2017 at 21:35:03 from 170.72.48.14

How is Grandeur? Never done that one.

From RileyCook on Wed, Jun 07, 2017 at 13:41:24 from 172.56.39.149

It's a nice trail. I wouldn't say it's anything too special. Pretty much like any Wasatch Front peak.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy in Davis County with Ben, Jared, and Dave, avg pace 7:44/mile. My legs are more sore from my double mountain runs on Saturday than after any recent marathon I can remember...ouch.

Brooks Adrenaline 17 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run - legs still sore. I did however play 45 minutes of ultimate frisbee with the young men.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

9.5 miles on the Davis County section of the shoreline trail, avg pace 7:40/mile. My legs are still slightly sore, yet coming around. I LOVE the Brooks Caldera by the way!

Brooks Caldera Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.800.000.000.0010.80

10.8 miles easy on the shoreline trail in Ogden with Ben, avg pace 8:09/mile. It was hot and windy.

Brooks Caldera Miles: 10.80
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.150.000.000.004.15

4.15 miles easy from home, avg pace 7:16/mile.

Brooks Ravenna 8 Miles: 4.15
Weight: 154.40
Comments
From Tom K on Mon, Apr 15, 2019 at 14:57:33 from 47.206.60.114

Great Race today! I know you don't know me, but I saw that you did really well. Great Running!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1548.1086.05154.9021.801810.85
Altra Provision 2 Miles: 70.50Asics GT 2000 3 Miles: 79.60Adidas Supernova Sequence 8 Miles: 53.05Brooks Pure Cadence 4 Miles: 129.10Mizuno Wave Inspire 11 Miles: 3.70Hoka One One Constant Miles: 79.55Salomon Pro Wings 2 Miles: 124.85Brooks PureCadence 5 Miles: 101.85Brooks Adrenaline 17 Miles: 161.85Brooks Transcend 4 Miles: 219.45Brooks Ravenna 8 Miles: 225.10Brooks PureCadence 6 Miles: 188.10Brooks Launch 4 Miles: 107.50Brooks Glycerin 14 Miles: 101.47Brooks Hyperion Miles: 92.13Brooks Caldera Miles: 31.10
Weight: 153.08
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