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Salt Lake 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

Click to donate
to Ukraine's Armed Forces
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
Race: Salt Lake Half Marathon (13.109 Miles) 01:07:13, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.0013.100.0015.10

SALT LAKE HALF MARATHON

Last week I thought for sure I wouldn't be able to run this race hard.  But, my knee held up this week and I got at least a decent amount of running in and it never was painful.  So, I decided to give the race a shot. 

Going in I figured 3rd place and 1:08-low would be a fair goal.  I knew both Brett and Jake were running and figured it'd be a tall task to beat one or both of them.  My plan was to race hard and stay with those two as long as I could and if I fell off pace substantially I would switch to workout mode and try to hold on for 3rd.  I know, that's bad to plan to lose, but it may have worked to my favor psychologically as I didn't put any pressure or expectations on myself.

I met my mom, Brett, and Bryant at the park and ride and we took two cars down.  We dropped one off at the finish and then all drove up to the starting line.  This was a great move, because it was freezing after the race and we were able to immediately get on warm clothes and sit in a warm car.  I was also able to get my knee sleeve and ice packs on quickly after the race too.

Saw lots of great runners at the start and exchanged pleasantries.  We are lucky to have so many great, classy guys running in Utah.  There was a nice tribute and moment of silence to those killed or injured at Boston too.

The race got started and Jake took it out hard.  I went with him for the first 1.5 miles or so and then he gapped me a bit.  By mile three he had about 10-15 seconds on me or so.  Miles 1-3 were 4:51 4:59 4:54 (garmin splits; actual were slower as the course measured 13.3 miles).

Around 3.5-4 miles I started thinking how this was playing out just like last year.  Brad Osguthorpe gapped me about the same distance by this point in the race last year.  And I thought about how I'm a poor downhill runner and the gap got even larger in this next section last year.  So, something just clicked in my head and I thought, I can't lose ground here.  I got try to work back up to Jake.  So, I concentrated as much as I could on my downhill form and getting my shoulders in front of my hips and letting gravity do it's thing.

So I leaned forward and ran as hard as I could without overdoing it and Jake started coming back to me somewhat quickly.  Within a minute or two I had caught back up.  Then I decided well why slow down now?  So I kept the downhill form and kept moving hard.  I think I gapped him slightly here.  We turned into Sugarhouse park and I ran hard and fast down the first hill into the hairpin turn section. Miles 4-5 4:43 4:49

I tried to maintain my lead through the hilly section at the park and then back up heading East.  These next few sections were hilly and a bit slower but the effort still felt right.  I knew Jake was still just right on me so I tried to just keep my rhythm.  I also knew that Brett had to be lurking back there close too as I saw him on the quick hairpin turn not far back either.  Miles 6-8 5:15 5:14 5:18.

Now the hills were over and there would be some decent downhill.  Which there was, but the wind was blowing from the North and we turned into it on Highland and it got a bit cold.  Not much had changed though as these miles went by (at least it didn't feel like it; I don't have eyes in the back of my head so it's hard to say for sure) Jake was still just barely behind me and who knew where Brett, the silent assassin, was? Miles 9-11 5:02 5:13 5:02

Now one last turn and a very long straightaway to the finish.  I snuck a peak back on the turn and saw Jake maybe 10 seconds back with Brett right on him.  I thought I better not fade at all or first will quickly turn into 3rd!  I tried to keep a good pace for mile 12 knowing I had a fast final mile and kick in me if I needed it.  If one of them caught me I should be in better position to kick since they will have been working harder than me in the previous mile.  After mile 12 though I realized it was too slow, so I picked up 13 and figured a 5:10 here would win the race.  Miles 12-13 5:18 5:04

As I got to the park I knew I had the win, but could I go sub-1:07?  I thought I could for sure.  I tried to run hard to the finish, but it wasn't 0.1 away it was 0.3 away!  So, as I kept running and time kept ticking I still couldn't see the finish.  Finally I saw it and realized no way was I going under 1:07, so I coasted in after that point.  Last 0.3 miles in 1:34 or 5:16 pace.

I broke the tape in 1:07:13 for PR and first place!  Brett wasn't far back at 1:07:26 and then Jake right behind him.  A very close finish for the top three.  It was one of those races where all three of us deserved to win, as we all put in solid efforts.

After two minutes I was freezing so we went and got changed and got in a warm car and stayed there for the next 45 minutes until my Mom was done.  Cold, wet day, but I am thrilled with how I ran.

A month ago I had this race in my mind as one I wanted to go after the win and get a PR.  But after the last two weeks I gave up on both of those goals.  And yet I still accomplished both; I was very blessed today and thankful for how well I ran.

My knee is sore.  Which makes me kind of sad/frustrated.  I thought maybe I was out of the woods with it.  But I will keep icing it like a crazy man and we'll see how it feels next week.

Congrats to Brett and Jake!  I respect them both as great people and runners.  Congrats to Bryant for winning the full and Ken for winning the 5k too!  And congrats to everyone else who ran.

Garmin Data: http://connect.garmin.com/activity/300606064

Pearl Izumi EM Road N1 Miles: 15.10
Weight: 155.00
Comments
From Derek D on Sat, Apr 20, 2013 at 13:58:20 from 68.109.132.154

Great race Riley especially given your recent knee trouble. It sounds like a great competitive race the three of you had. So many great runners up there in Utah. Congrats on the PR and the win. I hope your knee turns out ok.

From Steve on Sat, Apr 20, 2013 at 14:27:25 from 24.10.249.165

Awesome race Riley!

From SlowJoe on Sat, Apr 20, 2013 at 15:59:23 from 96.61.24.215

Wow, congrats on a great win! I think you might be on to something with that set-the-bar-low strategy, gotta give that one a shot. Nice going.

From Jake K on Sat, Apr 20, 2013 at 16:04:53 from 67.177.11.154

Miles 4-5 were superb. I was like "damn, I'm gonna split well under 25 for 5 miles and I just got my doors blown off!". But I was more impressed with how you held it together after that. A strong finish in those final miles. You pulled back away right as Brett and I got in striking distance. Well done today!

From TBean on Sat, Apr 20, 2013 at 16:19:02 from 97.126.208.164

Great win! Very impressive the way you held of the though competition.

From mike⇒nelson on Sat, Apr 20, 2013 at 17:31:51 from 98.202.247.25

Great race Riley! Great time. Hope your knee feels better soon.

From josse on Sat, Apr 20, 2013 at 17:48:38 from 174.239.66.191

Great job on a well ran race, being patient payed off. Congrats on 1st place!

From Sasha Pachev on Sat, Apr 20, 2013 at 18:09:34 from 72.250.218.114

Well, you beat both of them. Congratulations on the win and a PR!

Now rest your knee. I would recommend something like 60 miles a week for maybe 3-4 weeks, all jogging, lots of sleep, and good nutrition. Keep the pace slow, no faster than 7:30 unless that make the knee hurt from too much stress from increased ground contact time. If it does, find an optimal pace, but make it as slow as you possibly can. Find a slow training partner and use that time to build him up while you heal.

You will not lose much fitness. Remember the principle - soft answer turneth away wrath, doors are better opened with a key than with a crowbar, and, to overachieve you must first bridle your overachieving passions or your own wild horses will run you into the ground.

From Jason D on Sat, Apr 20, 2013 at 18:10:28 from 24.1.80.94

Good stuff, Riley. A very nice progression of half marathon times this year. Take care of that knee. Do what you need to do to make sure it straightens out. There's no telling where you year could go once you get it mended.

From Ben VanBeekum on Sat, Apr 20, 2013 at 18:11:56 from 67.169.244.46

Hey Riley I am a slow running partner!! What do you say pal??

From Kendall on Sat, Apr 20, 2013 at 21:47:51 from 208.187.252.10

Great race Riley. Congratulations on the PR and for running a super smart race. Well done!

From scottkeate on Sat, Apr 20, 2013 at 22:14:38 from 71.199.4.146

Great race, Riley! Congrats on the PR and the win. If I lived closer, I would volunteer to be your slow training partner :-) I loved your 4:43 mile 4 split--sick! And the way you held things together after the push was impressive.

From CollinAnderson on Sat, Apr 20, 2013 at 23:55:02 from 70.196.195.1

Fantastic race, you'll be easily good for a 1:06 in better weather. Hope you can keep the knee together and keep racing well!

From Steve on Sun, Apr 21, 2013 at 11:00:19 from 66.87.112.70

Yeah, soft answers, keys instead of crowbars, all good stuff Riley. I'll add this quote to that, "When the door of opportunity begins to shut, what do you do? You kick it down ".

I think your year is just starting. Looking at your week of training leading up to this race, I think that's what gave you this win. Smart week.

From Matt Poulsen on Sun, Apr 21, 2013 at 17:37:03 from 98.202.242.213

Excellent race, Riley! Very smart. Now get healed up.

From Fritz on Sun, Apr 21, 2013 at 20:30:57 from 67.177.4.64

Nice work Riley! You still looked super strong at the end. A PR on a course like that in those conditions is super impressive. You should do very well in Duluth.

From Bam on Mon, Apr 22, 2013 at 04:16:33 from 89.126.28.24

The life of Riley. Well done Riley and many congrats. Those weekly workouts are paying off. Keep working hard and be careful with that knee and you'll keep moving onwards and upwards. Great race.

From runningafterbabies on Mon, Apr 22, 2013 at 08:36:32 from 71.195.219.247

Amazing race. I really liked how you decided early on to turn on the heat and race. It shows that you learn from past experiences/races. Way to be gutsy and hang on strong to the finish. Get that knee healthy!

From Josh E on Mon, Apr 22, 2013 at 09:30:32 from 205.235.104.4

Great race Riley! That surge is awe inspring. And to do it 5 pounds above race weight!

From RileyCook on Mon, Apr 22, 2013 at 16:29:01 from 132.3.45.82

Thanks everyone for the comments, they mean a lot. I appreciate all the support/advice everyone on the blog gives me.

From Superfly on Sun, Apr 28, 2013 at 20:53:14 from 74.211.21.81

Sorry this is so late but awesome race man. Looking like a good year to come.

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