Everything Counts

Salt Lake Half Marathon

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

Location:

South Weber,UT,

Member Since:

May 09, 2012

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

Personal Records:

800 Meters 1:50.14 (Track-BYU)

1500 Meters 3:42.07 (Track-Stanford) Likely the best race of my life; converts to a 3:59.85 Mile

5000 Meters 14:20 (Track-Stanford)

8000 Meters 23:53 (Cross Country-Pre Nationals Iowa)

10000 Meters 29:57 (Track-Stanford)

Half Marathon (Mesa-Phoenix Half) 1:05:11

Marathon (St George) 2:16:09

Short-Term Running Goals:

2017 Races:

Mesa-Phoenix Half - 3rd Place 1:05:11 PR

Ogden WRC 10-Miler - 1st Place 55:46

Provo City Half - 1st Place 1:06:33

Ogden Marathon - 2nd Place 2:25:46

Long-Term Running Goals:

My main goal is just to stay healthy.  I was injured every year in my college career except for one.  I would like to reverse that trend and always stay injury-free.

 

Personal:

I am a family man.  I am married to my beautiful wife Amy (who also ran at Weber and is quite the runner).  We have four beautiful daughters named Evelyn (6 years old), Hannah (4 year old), Nora (2 year old), and Iris (5 months).

Twitter handle: @RunnerRiley7

Instagram RunnerRiley7

I am supported by Brooks

I am a Generation Ucan elite athlete

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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
31.530.0018.600.5050.63
Adidas Supernova Sequence Miles: 10.00Pearl Izumi EM Road M3 Miles: 8.30Asics GT-2000 Miles: 9.73Pearl Izumi EM Road N1 Miles: 22.60
Weight: 153.87
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy with Ken and Bret on the parkway.  I thought maybe I was completely out of the woods with my knee this morning.  When I woke up I could bend my knee 100% without any pain or discomfort.  But once I got running I could barely notice it again.  So, still not completely gone.  I will have to remain cautious this week.  I think SLC Half is slipping away, it's looking like it may just be a workout now instead of a race.  I had it marked as a race I really wanted to run well at and PR, but what can you do?

Adidas Supernova Sequence Miles: 10.00
Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.002.500.508.30

LIGHT INTERVALS

Yesterday I considered taking today off to rest my knee, but it didn't hurt at all yesterday and felt great this morning.  So, I went ahead and ran.  Mentally, I really needed a bit of speed to convince myself that I haven't lost too much fitness, so I went with a light load of half mile reps.  I promised myself that if I felt anything at all in my knee I would immediately quit the session.  Luckily, no pain ever came up and the knee felt good (95% I'd say).  I did 6 half-mile reps with a half mile jog in between.  Splits 229 228 224 224 220 213

Pearl Izumi EM Road M3 Miles: 8.30
Weight: 153.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.730.000.000.009.73

9.73 miles easy with Hales and Ken on the parkway.  My knee responded somewhat well to the speed yesterday, as it wasn't too bad this morning.  So, that's good news.  The bad news is that while it's not getting worse, it's also not getting better.  It is still just a little sore after runs, but then after icing and compression it feels good the next morning and ready for a run.

Asics GT-2000 Miles: 9.73
Weight: 153.40
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.003.000.007.50

LIGHT TEMPO

I did a light tempo run on the base perimeter road.  3 miles.  The first two were uphill with tailwind and the last one was downhill with headwind: 5:16 5:02 5:09.  Knee still about the same.

Pearl Izumi EM Road N1 Miles: 7.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today.  My knee has felt substantially better, but I figured I'd give it one more day to make sure it's healed up for the race tomorrow (and the beating and setback it'll likely experience tomorrow).

Weight: 0.00
Add Comment
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(21)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
31.530.0018.600.5050.63
Adidas Supernova Sequence Miles: 10.00Pearl Izumi EM Road M3 Miles: 8.30Asics GT-2000 Miles: 9.73Pearl Izumi EM Road N1 Miles: 22.60
Weight: 153.87
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: