Everything Counts

St George Half

Previous YearRecent 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 MessageWeek ViewMonth View
Graph View
Next Year
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
2849.65560.34253.53108.843772.36
Saucony Progrid Guide 5 Miles: 226.73Mizuno Wave Alchemy Miles: 114.94Saucony Fastwich (Red) Miles: 88.45Adidas Supernova Sequence Miles: 59.51Saucony Fastwich (Green) Miles: 30.85Asics DS Racer Miles: 11.22Asics GT-2000 Miles: 339.58Saucony Fastwich 6 Miles: 293.99Adidas Supernova Sequence Miles: 321.20Pearl Izumi EM Road M3 Miles: 381.81Pearl Izumi EM Road N1 Miles: 292.74Asics GT-2000 (Yellow) Miles: 351.52Barefoot Miles: 8.64Pearl Izumi EM Trail M2 Miles: 98.73Pearl Izumi EM Road M3 Miles: 358.78Pearl Izumi EM Road N1 Miles: 101.22Pearl Izumi EM Road H3 Miles: 267.70
Weight: 150.99
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.738.000.000.0010.73

AEROBIC BUILDER

We got an awesome group out this morning for an aerobic builder.  I met up with Ken, Jace, Jon, Bryant, Hales, and Ben at the 21st street exit.  We warmed up two miles and then did an 8-mile aerobic builder.  During the first mile Ken told the story of when he and I met Mike Tyson in Las Vegas at Fat Burger and how he and Tyson had a bonding moment, thanks to my Coca-Cola Classic!  After 5 miles there wasn't a ton of conversation, just a few comments here and there.

The pace was quite brisk, we averaged 5:36 for 8 miles.  It was fun to run with everyone and it was a great start to 2013!  Happy New Year's y'all!

My mileage for 2012 ended up being 2611 miles.  In 2011 it was 2067 miles.  So I increased my mileage by just over 25%.  My goal for 2013 is going to be 3200 miles.

Saucony Progrid Guide 5 Miles: 10.73
Weight: 152.80
Comments
From Ben VanBeekum on Tue, Jan 01, 2013 at 13:04:29 from 67.169.244.46

Great Run today. I blame Ken for my dropping back after 5 miles. Had me laughing to early in the run, wasted all my energy! haha! Glad to be out again with the boys. Solid group for sure. It would be great if we can get all of us to do the USATF circuit this year!

From Matt Poulsen on Tue, Jan 01, 2013 at 16:50:13 from 98.202.242.213

Great job Riley! Definitely a great way to start the New Year! You are in amazing shape. You guys have an awesome group. Big results for you guys to come in 2013! I'd love to hear the whole Mike Tyson story some time.

From RileyCook on Thu, Jan 03, 2013 at 09:16:26 from 132.3.57.68

Ben, it's totally Ken's fault!

Matt, the Tyson story is good stuff! One day if we ever get to run with you guys we'll tell it to you. Nice job on your mileage, I wish I had the determination to get mine up higher!

From SpencerSimpson on Mon, Jan 28, 2013 at 16:37:54 from 173.10.25.110

Riley, I am excited for you to do PHX. Good choice in my opinion also between the two. I feel you will do fine in either, but I think you will do better in PHX. You are definitely primed and ready for a breakout marathon performance. I am hopeful as others on here have expressed that you get over this sick bug quickly. Hopefully you dont tease your body too much with trying to "hurry up" your recovery. Be wise my friend. Look forward to seeing you down there...maybe sooner :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.300.000.000.0013.30

AM: 8.3 miles easy on base perimeter road.  The middle miles into the canyon wind were crazy cold!  My eyes kept trying to freeze shut.  Coming back the opposite direction though wasn't too bad.

PM: 5 miles easy.

Mizuno Wave Alchemy Miles: 13.30
Weight: 150.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.032.473.000.7510.25

10K FARTLEK

I did the same workout as two weeks ago: 10k fartlek on the treadmill.  I wasn't going to attempt a fast workout outside in 6 degrees with wind!  Two weeks ago I ran 32:45 and it felt easy, today I ran 32:23 and it felt pretty tough.  Here's the splits:

1.25 miles 6:08 (4:55 pace)

1 mile 5:51

1 mile 4:50

0.75 miles 4:21 (5:48 pace)

0.75 miles 3:35 (4:47 pace)

0.5 miles 2:52 (5:46 pace)

0.5 miles 2:24 (4:48 pace)

0.22 miles 1:14 (5:36 pace)

0.25 miles 1:07 (4:28 pace)

Total 6.22 miles 32:23 (5:13 pace)

Saucony Fastwich (Red) Miles: 10.25
Weight: 151.60
Comments
From Jake K on Thu, Jan 03, 2013 at 09:19:16 from 155.100.226.191

Strong work - it should feel harder when you go 20+ seconds faster! :-)

From RileyCook on Thu, Jan 03, 2013 at 09:55:49 from 132.3.57.68

Thanks Jake. Yeah it was 20 seconds faster overall but the last mile was about 5 seconds slower I think. So I think I almost got the paces in the right place today. Last time I had too much left in the tank at the end.

From scottkeate on Thu, Jan 03, 2013 at 12:00:40 from 192.150.9.200

Impressive work, Riley! You are looking super strong. Good call on the treadmill workout.

From Matt Poulsen on Thu, Jan 03, 2013 at 20:32:02 from 98.202.242.213

Impressive Riley! Keep up the great work!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.000.000.007.30

7.3 miles easy.  I ran on the South side of base to avoid the canyon wind as much as possible.  I felt pretty tired, I think I need more sleep.

Adidas Supernova Sequence Miles: 7.30
Weight: 151.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.100.002.000.0023.10

150 minute run or 23.1 miles up in Ogden Valley with Ken, Bryant, and Jon.  Bryant wanted to get out of the smog, so we traded off a few degrees in temp for cleaner air.  It was 0 degrees when we started the run.  Toward the end I did a two-mile pickup 5:19 and 5:09.  Glad to get this one in even if it wasn't the most pleasant of runs.

Mizuno Wave Alchemy Miles: 23.10
Weight: 153.00
Comments
From Derek D on Sat, Jan 05, 2013 at 14:18:34 from 68.109.132.154

Tough. Can't comprehend that temperature living in Arizona. Nice Run!

From Bam on Sat, Jan 05, 2013 at 14:26:04 from 89.126.28.24

Nice run Riley. I couldn't imagine getting out of bed at those temps, never mind going out for a 150 min run. Nice fast finish. I feel cold even thinking about it.

From JPark on Sat, Jan 05, 2013 at 15:05:31 from 174.52.34.169

Great long run and nice push at the end. Overall, that's a terrific pace for a long run; 23.1 miles in 150 minutes. Nice work!

From Matt Poulsen on Sat, Jan 05, 2013 at 15:33:45 from 98.202.242.213

Great work getting the job done in sub-optimal conditions. And nice finish!

From Ben VanBeekum on Sat, Jan 05, 2013 at 21:27:09 from 67.169.244.46

Ya what they all said. ;)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.110.000.000.0010.11

10.11 miles easy.  I just flat out didn't want to run in the cold again, so I ran on the indoor track at the gym.  It got really crowded at one point with slow airmen, so I did three miles in the middle on the treamill.  Once the crowd thinned, I hopped back on the track.  So seven miles indoor track and three on the mill.

Saucony Progrid Guide 5 Miles: 10.11
Weight: 153.20
Comments
From Matt Poulsen on Mon, Jan 07, 2013 at 18:51:18 from 98.202.242.213

You got the job done Riley. Doesn't matter how you did it -- all that matters is that you got it done. Nice job.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.638.000.000.0015.63

AM: AEROBIC BUILDER

I met Ken at Flying J again on 21st Street.  I never thought 23 degrees could feel like paradise, but it was great this morning to have a warmer temp!  Two mile warmup followed by eight miles in 5:29 average (5:29 also happened to be the median and mode today too for you stat geeks) and a small cooldown after.

PM: 5 miles semi-easy, probably should've gone a bit easier.  Oh well.

Saucony Fastwich (Green) Miles: 10.63Mizuno Wave Alchemy Miles: 5.00
Weight: 152.80
Comments
From Jake K on Tue, Jan 08, 2013 at 09:07:14 from 155.100.226.191

You're dropping these down nicely. Did you decide about an early spring marathon? Seems like you aren't far away from being very, very ready to pop a good one.

From RileyCook on Tue, Jan 08, 2013 at 09:19:01 from 132.3.57.68

Jake, I'm still trying to decide between PHX and Woodlands. But PHX is much cheaper to travel to than Houston, so I am kind of leaning toward PHX. Then again if I run well, Woodlands would likely be a better payday in the end. Who knows...I'm a natural born procrastinator, I'll decide eventually.

From Jake K on Tue, Jan 08, 2013 at 09:31:26 from 155.100.226.191

Such a conundrum. I know how it is, though... I'm going back and forth on FALL marathons. I finally had to tell myself to just STOP and decide in June or July :-)

From Derek D on Tue, Jan 08, 2013 at 12:39:56 from 166.137.210.48

Riley, Phx sent out an email and are down to less then 50 spots left. I emailed them and got a comped entry for the half. You are much faster than me so I bet you could get one for the full. I had a group of people I'm training for Ohx out on the course Saturday and with the exception of a decent hill from 5-6.5 the course if fantastic. Downhill without quad busting. Great workout today an just wanted to give you a heads up on Phx.

From AngieB on Tue, Jan 08, 2013 at 14:21:56 from 65.130.68.66

Nice workout Riley!

From Matt Poulsen on Tue, Jan 08, 2013 at 18:40:17 from 98.202.242.213

Great job Riley! Another fantastic workout! Nice double also.

From RileyCook on Wed, Jan 09, 2013 at 09:50:17 from 132.3.57.68

Derek, thanks for the info on PHX. I am certainly considering running it. I should try to decide by the end of the week. We'll see...

From AngieB on Wed, Jan 09, 2013 at 09:53:27 from 216.206.44.14

Hey one perk to Phoenix is you can fly rt out from Ogden airport now and pretty sure it's cheaper.

From RileyCook on Wed, Jan 09, 2013 at 09:54:36 from 132.3.57.68

Angie, I didn't know that. Where can I find info online about flights out of Ogden?

From AngieB on Wed, Jan 09, 2013 at 10:04:25 from 199.190.170.28

I think its called allegiant air. I think they fly to mesa arizona for like $142 round trip or something like that. I am not sure how far phoenix is from mesa.

From Jake K on Wed, Jan 09, 2013 at 10:04:47 from 155.100.226.191

Its crazy cheap on Allegiant. The flight I'm taking down for the RnR 1/2 next weekend cost like $105 roundtrip. I'll drive to Ogden for that!

From Jake K on Wed, Jan 09, 2013 at 10:05:59 from 155.100.226.191

Mesa is where the marathon actually is. PHX is huge and spread out... the main airport is actually centrally located and very convenient to get in and out of. But the Mesa airport is great if you are headed to Mesa / Gilbert / Chandler area... anywhere in the east valley.

From AngieB on Wed, Jan 09, 2013 at 10:06:27 from 199.190.170.28

I just looked up its 19 miles to Phoenix from Mesa.

From AngieB on Wed, Jan 09, 2013 at 10:10:06 from 199.190.170.28

This probably sealed the deal for ya hu Riley. Phoenix it is???

From RileyCook on Wed, Jan 09, 2013 at 10:11:31 from 132.3.57.68

Haha, yeah it certainly makes PHX more appealing. Thanks for the info guys. That is crazy cheap airfare.

From RileyCook on Wed, Jan 09, 2013 at 10:12:57 from 132.3.57.68

Jake had I known airfare was only $105, I would've joined ya for RnR! That's cheaper than the gas I'll use to get to St. George for the half next week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

10.1 miles easy on base perimeter road.  My iPod shuffle actually worked today so I was able to listen to some tunes this morning.  A few of the songs that were enjoyable this morning:  U2's "Bad" got me started, "While We Were Hunting Rabbits" by Matthew Good, song from Inception's soundtrack composed by Hans Zimmer, "Hang" by Matchbox Twenty, "Million Voices" by Wyclef, and "The District Sleeps Alone Tonight" by The Postal Service finished out the run.

My weight this morning is the lowest it's been for a morning weigh in since 2005!  Hopefully I can keep it down.

After my run this morning by buddy at work showed me a national map showing air pollution and a list of the five worst cities in the nation for the day.  1-5 were Logan, Ogden, Provo, SLC, and Brigham!  Yeah, go Utah!

 

Saucony Progrid Guide 5 Miles: 10.10
Weight: 149.60
Comments
From Ken Bess on Wed, Jan 09, 2013 at 10:55:33 from 174.52.144.177

Your post made me remember my ipod shuffle - I put it through the washing machine and found out they aren't washable.

Nice work on trimming your weight down, and doing it during the holidays!

From Matt Poulsen on Wed, Jan 09, 2013 at 14:41:24 from 98.202.242.213

Great job on the weight Riley. Everyone's ideal weight is different, but it sure feels good to be approaching it, eh? I too have trimmed up and am the lowest I've been since 1998. Another benefit of getting in shape.

From RileyCook on Wed, Jan 09, 2013 at 15:04:14 from 132.3.57.68

Matt, yeah it's nice to trim down a bit. Weight has been holding my performance back for too long. But I still have quite a bit of flub to trim.

How tall are you? I noticed you're in the 140s.

From Bam on Wed, Jan 09, 2013 at 15:14:32 from 89.126.28.24

Nice work on the weight Riley. It's tough trying to balance enough eats to do the training but still shed some lard. Once you trim the last bit of flub (love that word and I'll be stealing it) you'll fly - but you know that. Good work. When are you doing your next session of 10x3mins off 1 min? - That's a great session.

From RileyCook on Wed, Jan 09, 2013 at 16:01:14 from 132.3.57.68

Thanks Bam. I may do that workout again in three weeks or so. It's hard to do with the weather we've had lately. It's been so cold, I'm scared to go under 5:00 pace outside (just too hard to get warmed up sufficiently to not worry).

From Matt Poulsen on Wed, Jan 09, 2013 at 16:26:48 from 166.137.209.34

I'm 5'11". I've lost 35 pounds since starting to run again, and for some reason I've lost 5 pounds during the past 2 weeks. Haven't really been trying to -- just getting in better shape. How tall are you?

From RileyCook on Wed, Jan 09, 2013 at 16:38:51 from 132.3.57.68

I'm just shy of 5'10". Today was my lowest weigh in, but for some reason Wednesdays are always my lowest weigh in for the week. It's a high on Monday (which makes sense since I don't run on Sundays) then low Wednesday and creeps back up a bit the rest of the week (I'm guessing this Saturday will be 151-ish). So I measure my true progress on weekly averages.

That's sweet you've dropped so much! I was 175 pounds in fall of 2010, so I'm down like 23-25ish. I was in the low 140s when I hit the track PRs you see listed here on my blog.

From Matt Poulsen on Wed, Jan 09, 2013 at 16:51:24 from 98.202.242.213

Great weight loss yourself Riley! Impressive. My weight fluctuates very similar to the way yours does (and for the same reasons). I was almost 180 pounds in the fall of 2010, so very similar to you. I was also in the low 140's when I ran my PR's in college. One of these days, I'll have to list my PR's on my blog. My track and cross country PR's are very similar to yours. You have a very impressive running past Riley (and present)!

From Andrea on Wed, Jan 09, 2013 at 17:01:13 from 72.37.171.52

Just speaking as the weight-loss police, make sure you guys don't drop too much weight and too quickly! It's always safer to be a little over than a little under weight :)

From Matt Poulsen on Wed, Jan 09, 2013 at 17:23:25 from 98.202.242.213

Very well spoken Andrea! We all always need to remember that. I think it's important to not worry too much about weight. If you're wise about it (and not extreme), the body just goes to it's ideal weight on it's own (which obviously is different for everyone).

From Holt on Wed, Jan 09, 2013 at 19:51:42 from 67.2.252.43

Hans Zimmerman - Time... One of the greatest songs ever, from one of the greatest movies ever!

Are you, or anyone up there, coming down to run the SG half?

From RileyCook on Thu, Jan 10, 2013 at 09:18:28 from 132.3.57.68

Dave, well said. That "Time" song at the end of Inception is incredible.

Yeah I plan on racing down there next weekend. Not sure who else from up north is headed down. Ken, who I run with, was going to run it but now sounds doubtful. Ben was also going to run but has been injured.

From Matt Poulsen on Thu, Jan 10, 2013 at 22:31:52 from 98.202.242.213

I'll be racing the SG 1/2 next weekend. Looking forward to it. It will be nice to meet you Dave, and it will be great to see you again Riley.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.720.006.000.0011.72

PROGRESSIVE TEMPO

I ran a loop around the base and did a 6-mile progressive tempo on the second half.  The plan was to start at 5:28 and drop 5 seconds per mile down to 5:03.  Actual splits were: 5:23 5:20 5:15 5:08 5:06 4:54 (5:11 avg).  The last 2.5 miles were slightly aided (maybe 30 feet per mile).  The middle four miles were easier than I anticipated.  The first mile is always hard for me to get the blood pumping and the last mile was a task picking it up.

 

Saucony Fastwich (Red) Miles: 11.72
Weight: 150.60
Comments
From Bam on Thu, Jan 10, 2013 at 09:02:10 from 89.126.28.24

Nice progression Riley. Your aerobic fitness is coming along nicely; all that whatdayamacallit (flub?) you've lost, must be helping:)

From scottkeate on Thu, Jan 10, 2013 at 09:05:04 from 192.150.9.200

Nice work! Great effort today!

From RileyCook on Thu, Jan 10, 2013 at 09:19:40 from 132.3.57.68

Yes, Bam the less flub the faster I can run! But I still have plenty to lose, slowly but surely.

From Jake K on Thu, Jan 10, 2013 at 09:33:19 from 155.100.226.191

Love the progression runs. They mimic the way a race goes so nicely and its a good way to sneak down to LT pace.

From Holt on Thu, Jan 10, 2013 at 10:55:29 from 204.113.55.41

Nice job!

From Matt Poulsen on Thu, Jan 10, 2013 at 22:29:00 from 98.202.242.213

Nice work Riley! Animal.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles easy on my treadmill.  I was exhausted from shoveling two feet of snow off my  driveway and just didn't feel like going any further than five miles.

Adidas Supernova Sequence Miles: 5.00
Weight: 151.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.0010.003.000.0018.00

BIG WORKOUT

I wanted to get a quality workout in this morning and that wasn't going to happen on the roads.  So I headed to the gym on base.  The plan was to do 2x5 miles and 1x3 miles with 1 mile in between each.  I did the fast miles on the treadmill and the recovery jogs on the indoor track to mix things up.

5 miles (5:30 5:28 5:24 5:23 5:19 or 5:25 avg.)

5 miles (5:27 5:24 5:21 5:19 5:15 or 5:21 avg.)

3 miles (5:19 5:16 5:10 or 5:15 avg.)

This was easily the most boring 18-miler I've ever done.  I hate the treadmill, but it sure serves a purpose on days like today when I want to still get a good workout in.

Saucony Progrid Guide 5 Miles: 18.00
Weight: 151.40
Comments
From Bam on Sat, Jan 12, 2013 at 12:30:55 from 89.126.28.24

Great stuff Riley. Good that you managed to get in a good session. Everything's looking sweet for a sub 2:25.

From AngieB on Sat, Jan 12, 2013 at 12:36:11 from 65.130.68.66

Good job Riley! Way to stay motivated for a good workout today!

From Jake K on Sat, Jan 12, 2013 at 12:41:46 from 67.177.11.154

That's a quality session. When I did 2x5 the first time (10 days before UVM '11), I knew I was ready to bust a good marathon. It gives you a good indication of both your strength and speed, especially when you throw on that bonus 3 at the end!

From Fritz on Sat, Jan 12, 2013 at 13:11:40 from 65.100.192.74

Nice job getting creative with the workout. You are set up for a great race next weekend. Unless you have a 6 car driveway I wouldn't recommend a snowblower.

From RileyCook on Sat, Jan 12, 2013 at 13:14:41 from 65.130.90.84

My driveway could fit 12 cars on it. 4 across and 3 deep! It's a monster! Actually 13 cars if someone drove up by the garage side door.

From Fritz on Sat, Jan 12, 2013 at 13:25:10 from 65.100.192.74

That's no fun. I grew up at a house with a super wide driveway and we never had a snowblower. It's obviously crucial that you need to a good shovel that won't break. One like this or even wider that you can slide are great as long as the snow isn't deeper than a foot.

http://www.amestruetemper.com/products/detail.aspx?ProductId=1275&FamilyId=66&LineId=3

From Matt Poulsen on Sat, Jan 12, 2013 at 13:39:31 from 98.202.242.213

Total animal Riley! Great job. You are ready to pop one next weekend!

From scottkeate on Sat, Jan 12, 2013 at 14:09:18 from 71.199.4.146

Whatever!

From RileyCook on Sat, Jan 12, 2013 at 14:12:57 from 65.130.90.84

Fritz, I do need a shovel like that! The one I have now is a joke. I bought it three years ago for $7 at Big Lots. Very cheap shovel. I may have to invest in a wider one like that one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Weight: 149.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles easy.  I told myself last night if the temp was above 0 I would go outside, if not I would hit up the gym.  Temp was -4 (feels like -14), so I went to the gym.  5 miles on indoor track and 4 miles on treadmill.

Mizuno Wave Alchemy Miles: 9.00
Weight: 152.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.006.000.000.0015.00

AM: AEROBIC BUILDER

I met up with Bryant at Flying J on 21st Street and did a 6-mile aerobic builder.  The roads weren't completely clear and a few spots had questionable footing, but mostly it was safe to run fast.  I averaged 5:22 for the six miles.  It wasn't too cold out running; what was cold was driving to work after the run in my car with no heat!

PM: 5 miles easy

Saucony Fastwich (Green) Miles: 10.00Adidas Supernova Sequence Miles: 5.00
Weight: 152.20
Comments
From Jake K on Tue, Jan 15, 2013 at 08:47:27 from 155.100.226.191

I thought the exact same thing, it takes 25 minutes for the heat to kick into gear in my jeep... and by that point i'm already there... and FREEZING. Much warmer to just be running!

From RileyCook on Tue, Jan 15, 2013 at 08:50:44 from 132.3.57.68

Haha yeah it's WAY colder than running. I keep a blanket in there to put over my legs and wear my wool coat and leather gloves and I am still cold. Then to make it worse, because I just ran the windows fog up and I have to blow cold air on them to defrost (it's like driving with AC!). The one saving grace is the leather heated seat warms up after about 10 minutes.

From Ken Bess on Tue, Jan 15, 2013 at 13:59:32 from 174.52.144.177

I drove a car with no heat for a few years, reading this is bringing back bad memories of shivering at stoplights and not being able to move my fingers.

From Derek D on Tue, Jan 15, 2013 at 20:03:56 from 68.109.132.154

Great workout Riley. You seem to be in fantastic shape. Excited to see how you race this weekend. I hope you get heat soon. That sounds awful.

From Matt Poulsen on Tue, Jan 15, 2013 at 21:40:57 from 98.202.242.213

Strong work Riley. You are definitely ready for a great race this Saturday!

From scottkeate on Wed, Jan 16, 2013 at 10:03:30 from 192.150.9.200

Great workout in the morning and nice milage on the day. You are looking so strong. I'm excited to see what you can do this weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy on the base perimeter road.  I got started late for several reasons and only had time for 7 miles before work.  I hadn't run on the perimeter road since before the storm last week and hence wasn't aware how slippery it still is.  Solid ice in some spots, but I managed.

Saucony Progrid Guide 5 Miles: 7.00
Weight: 150.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

PRIMER REPEATS

I did a light workout to get primed for the race Saturday.  I did 2 by 1.5 miles in 7:40 (5:07 pace) with 0.5 jog at 7:00 pace for rest in between.  It felt pretty good.  I had to get this in super early due to an early morning meeting at work.  I hate when work gets in the way of workouts...what's up with that?!

Saucony Fastwich (Red) Miles: 7.00
Weight: 152.20
Comments
From AngieB on Thu, Jan 17, 2013 at 07:58:49 from 159.212.71.17

Nice workout Riley! Good luck this weekend. You put in the time go have a great race. Was that fog this morning around the base or smog?

From Bam on Thu, Jan 17, 2013 at 08:04:03 from 89.126.28.24

Nice tune-up Riley. Good luck on the weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Saucony Progrid Guide 5 Miles: 6.00
Weight: 0.00
Comments
From JPark on Fri, Jan 18, 2013 at 15:32:41 from 205.124.145.253

Good luck tomorrow Riley! I know you're going to put up an impressive result that is well deserved.

From Bam on Sat, Jan 19, 2013 at 07:23:46 from 89.126.28.24

Good luck, Riley...

Race: St George Half (13.1 Miles) 01:08:13, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.0013.100.0018.85

St. George Half Marathon

Warmed up from the hotel with Bryant and Ken.  During the warmup I felt a little sluggish, but felt pretty good on my strides.  I got one last visit to the potty and was ready to roll.  The weather was a bit chilly at first but after a few miles it felt fine.

The gun went on and Ken and I ran side by side in front for the first straightaway.  After the turn he dropped back a bit and Holt got up on my side.  After 400 meters it was really just Holt and me, which was surprising; I thought more people would challenge for the lead early on.  But, judging from everyone's times, they started conservatively and it paid off as many people had great times today.

Mile 1 split 5:14.  Dave and I were just rolling side by side with a tiny bit of chatting but not much.  Ben was biking alongside us and he and Dave struck up a light conversation as well.

Mile 2 5:17.  This was some gradual uphill; nothing bad though.  I was still just feeling out the race and getting into a rhythm.  Dave was still alongside me.

Mile 3 5:11. This mile was some downhill followed by some up and then a bit more down.  I think Dave dropped back at some point during this mile.  I was starting to roll and ready to increase the pace.

Mile 4 5:03.  Feeling good and just rolling along.  Ben keeps telling me to continue to open the lead up.

Mile 5 5:05.  The hills start on this portion.  The lead bike takes a wrong turn, but I knew the right way and ignored them.

Mile 6 5:19.  There was some decent uphill on this section.  It's all uphill but it's not steep; just a grind.  But I felt good and just tried to maintain a good pace.  Toward the end of this mile I thought I may need to stop for a pit stop, but was hoping to hold it.

Mile 7 5:18.  This mile contains the steepest portion of the course, but I attacked it and kept the pace under 5:20.  My stomach is really starting to churn though and I feel like it cost me a few seconds on this mile and the next two.

Mile 8 5:04.  Some good downhill followed by a good flat section.  I wasn't laboring at all and I didn't even feel like I was racing on this mile, yet I couldn't go faster with my stomach churning.  This mile should've been like 4:55.  It was that good of a stretch of down and flat.

Mile 9 5:07.  I know by now that I'm going to have to stop for a potty break, but the helicopter is overhead and flying low and watching me!  I'll wait until it goes away.  Also the lead biker is a girl so I will wait until she goes around a curve.

Mile 10 5:42.  There's a really good spot behind a bush right off the paved trail and the lead biker is out of sight.  I pull off the side and take care of business.  I am now only running with one glove ;-)  Ben timed my stop and had it at 25 seconds.  It was worth stopping because I couldn't run faster than 5:20 at this point without the stop.

Mile 11 5:03.  I am really feeling good and feel like I have a ton left in the tank.

Mile 12 5:00.  I've made the turn and am heading toward the finish.  I can't believe how easy the pace is feeling.

Mile 13 4:55.  I'm really rolling.  Ben can tell I'm not laboring much and yells at me "come on! start working!"  

Finish 4:35 pace for the last bit.  I realize I just missed going under 1:08 and the pit stop cost me that 1:07, but you gotta do what you gotta do (my "moving time" on my garmin report was 1:07:43, which would have been a 1 second PR).  I finish and feel like I left quite a bit on the course.  I felt so good.  I felt like I could've kept rolling.  The mile splits are from my garmin and my garmin had the race at 13.19, so add a about 2 seconds per mile to get about what the actual splits were on the mile markers.

Overall, I am happy with the result.  It's a new non-aided PR by two minutes on a very honest course with some good uphill portions.  Before the race Ben said I had 1:07:30 in me and I didn't really believe him.  But now I think maybe I could've come close to that with a quicker start.  But this is a confidence builder and I am excited for the new year.

Bryant was second and we were hoping Ken would finish third for a 1-2-3 sweep for our training group, but he didn't quite have it. 

It was great to hang out after with everyone: Ben, Scott, Bryant, Jon, Spencer, Ken, Matt. And I met more of the Utah county crew: Brandon and Mike. 

Congrats to everyone who ran.  It was so good to come down and get out of the cold and haze.  St. George did a great job of putting this race on and Aaron Metler is to be commended as the race director: job well done! 

Here's the garmin data: http://connect.garmin.com/activity/264368349

Saucony Fastwich (Red) Miles: 15.85Saucony Progrid Guide 5 Miles: 3.00
Weight: 0.00
Comments
From RileyCook on Sat, Jan 19, 2013 at 13:12:22 from 74.120.32.192

Report to come tonight. I felt great!

From Bam on Sat, Jan 19, 2013 at 13:14:58 from 89.126.28.24

Congrat's Riley - looking fwd to the report...

From Holt on Sat, Jan 19, 2013 at 13:19:12 from 67.2.252.43

Amazing race!

From Fritz on Sat, Jan 19, 2013 at 13:26:06 from 65.100.192.74

Great job Riley!

From AngieB on Sat, Jan 19, 2013 at 13:45:05 from 65.130.68.66

Way to go Riley! All the winter hard works paying off this is a great start to 2013 racing!

From Six on Sat, Jan 19, 2013 at 14:58:15 from 67.186.215.117

Great work Riley, looks just like what I expected from all your strong workouts! Congrats on the win.

From Jake K on Sat, Jan 19, 2013 at 19:40:58 from 98.165.228.80

Strong work Riley! Great way to start off the year!

From Ben VanBeekum on Sat, Jan 19, 2013 at 21:03:57 from 74.120.32.192

Great job Riley!

From Bec on Sat, Jan 19, 2013 at 21:24:46 from 72.191.19.182

Flyin' Riley! Great job.

From Matt Poulsen on Sat, Jan 19, 2013 at 21:34:38 from 74.211.25.142

Awesome performance Riley! Strong work.

From Kendall on Sat, Jan 19, 2013 at 22:41:02 from 208.54.4.197

Well done Riley. Good to see you done there. Safe travels.

From scottkeate on Sat, Jan 19, 2013 at 23:11:31 from 74.120.32.192

It was awesome to see you perform so well today. I knew you had a great race in you, but you exceded my expectations. Looking forward to some more impressive performances this year.

From Matt Schreiber on Sun, Jan 20, 2013 at 10:05:11 from 173.27.189.65

Awesome race! and great report. Very strong finish.

From Ken Bess on Sun, Jan 20, 2013 at 13:34:26 from 174.52.144.177

Great race report and fantastic job out there! All of those hard routines paid off. Pretty speedy pit-stop too.

From bdase on Sun, Jan 20, 2013 at 13:38:18 from 70.199.197.58

Awesome race and report Riley! It was great to finally meet you.

From JPark on Sun, Jan 20, 2013 at 14:09:45 from 174.52.34.169

Great race Riley! Incredibly fast for that course. Excellent way to start the year.

From mike⇒nelson on Sun, Jan 20, 2013 at 19:36:03 from 98.202.247.25

Very impressive race Riley. It was nice meeting you. Amazing finish. 15:26 for the last 5k? Great work.

From Logan Fielding on Sun, Jan 20, 2013 at 21:45:29 from 74.211.12.125

Nice job on your race. It was nice meeting you yesterday. Great start to the year. Keep it up!

From AngieB on Sun, Jan 20, 2013 at 22:54:08 from 65.130.68.66

That's why us runners wear gloves right? ;)

From ACorn on Sun, Jan 20, 2013 at 23:42:37 from 24.2.76.146

Awesome race! What a way to start the year.

From Bam on Mon, Jan 21, 2013 at 02:10:25 from 89.126.28.24

Congrats on the win and a great time. Enjoyed the report and I'm glad that the girl on the lead bike missed your big move - could've been devastating for both of you:-)

That sub 2:25 is looking good...

From RileyCook on Mon, Jan 21, 2013 at 09:52:08 from 65.130.67.114

Thanks everyone! I appreciate all the support. It was a fun race!

From Jason D on Tue, Jan 22, 2013 at 20:01:53 from 24.1.80.94

Fantastic, Riley. Any day you can PR so hugely at that level is amazing, especially given the temporary obstacle.

From Steve on Tue, Jan 22, 2013 at 20:12:07 from 64.134.165.77

I like that mile 9.

From Superfly on Mon, Jan 28, 2013 at 10:29:48 from 74.211.21.81

Looking solid Riley. Way to dominate. I'm looking forward to seeing good things this spring and summer.... stay healthy and PR's are inevitable.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.070.000.000.009.07

9 miles easy with Ken in Ogden. 

Single digits and haze!  It's so nice to be back!  My legs felt pretty decent this morning; there's no soreness, just a tad of fatigue.  I'll see how they are feeling tomorrow morning and decide whether I can do my aerobic builder tomorrow or if I need to push it back to Wednesday.

Mizuno Wave Alchemy Miles: 9.07
Weight: 151.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.228.000.000.0016.22

AM: AEROBIC BUILDER

I decided my legs felt up to getting back to business as usual, and that means an aerobic builder on Tuesdays.  With it being 5 degrees outside, I headed to the gym and did the workout on the treadmill.  I averaged 5:21 pace for 8 miles.

PM: 5 miles easy on the base perimeter road.  It's still cold in the afternoon and the road is still covered in ice...yeah!

Adidas Supernova Sequence Miles: 5.00Asics DS Racer Miles: 11.22
Weight: 151.40
Comments
From SpencerSimpson on Tue, Jan 22, 2013 at 18:35:07 from 173.10.25.110

Dude, you are an animal. Already doing tempo on Tuesday after that performance?! Fantastic. I appreciate the advice from you, Ben and Scott. The golf was fun just to be out. Pretty lame how many people were backed up into us though. Oh well, cannot complain to be golfing in Jan ever. I look forward to years more of training and racing down the road. Hope to be competitive soon. Much success to the Ogden Crew as North Utah County/Draper looks forward to the competition with yall ;)

From scottkeate on Tue, Jan 22, 2013 at 19:37:40 from 71.199.4.146

Nice tempo--way to get back to business. A nice double for the day as well. Your recovery is awesome as usual.

From Derek D on Tue, Jan 22, 2013 at 20:13:54 from 68.109.132.154

Great workout so close to the race. Great race by the way. Too bad you have to go to the bathroom every race but atleast you've got it down to 25 seconds. That's almost as impressive as the 1:08.

From Matt Poulsen on Tue, Jan 22, 2013 at 21:13:48 from 98.202.242.213

Great tempo and great double. Keep it up!

From RileyCook on Thu, Jan 24, 2013 at 16:19:32 from 132.3.57.68

Derek, it may seem like I have a bathroom break every race, but this is actually (believe it or not) only the second half marathon I've had to stop in (the other being SLC Half last spring).

Now, marathons on the other hand I'm 100% on those! Oh wait I take that back the Utah Marathon I didn't stop, but I wasn't really racing that one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: No run.  I got violently ill last night with some sort of flu bug or food poisoning or something.  It was a long, miserable night (I lost 5 pounds overnight).  I feel a bit better this morning, but I feel very weak and dehydrated.  I don't have an appetite, but I will try to get some food and especially water down and see if I can get out for a really easy run this evening.

Weight: 146.20
Comments
From Jake K on Wed, Jan 23, 2013 at 09:50:54 from 155.100.226.191

This has nothing to do with you being sick (bummer by the way, but sometimes those things will pass in 24 hrs)... if you ended up deciding to fly allegiant for the PHX marathon, be aware that they try to trick you into paying $35 for a carry-on. If you only bring one smallish bag / backpack that you can fit under your seat, then its free. If you use the overhead compartment, then you have to pay. It was actually quite convenient and easy flying in and out of Ogden.

From AngieB on Wed, Jan 23, 2013 at 10:46:11 from 159.212.71.25

Eash doesnt sound good. Take care!

From scottkeate on Thu, Jan 24, 2013 at 10:34:28 from 192.150.9.200

Hope this thing passes soon!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

9.5 miles easy.  I feel really fatigued and low on energy from being sick, but I was able to slug out 9.5 easy miles.  I definitely didn't have any where near the energy needed to get in my weekly Thursday hard workout.  Hopefully I can get my energy levels back before Saturday's long run.

Saucony Progrid Guide 5 Miles: 9.50
Weight: 147.40
Comments
From Matt Poulsen on Thu, Jan 24, 2013 at 12:03:01 from 205.204.43.66

Really hope you feel better soon. Sorry you got sick. Losing 5 pounds overnight is no fun at all.

From RileyCook on Thu, Jan 24, 2013 at 12:12:53 from 132.3.57.68

Yeah I wouldn't mind losing 5 pounds, but this isn't the way to do it! I just hate how long it takes to get your energy levels back after being sick like that. But, at least it was only a 24-hour bug.

From Matt Poulsen on Thu, Jan 24, 2013 at 12:34:43 from 166.137.210.48

Yeah, not a good weight loss strategy. Glad it was only 24 hours. I agree -- brutal how long it takes for energy levels to return.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy around South Weber.  It was cold, wet, and icy, but I was still able to hold a decent pace.  I feel like I'm almost fully recovered from my mid-week stomach virus.  I'm looking forward to a good long run tomorrow.  Hopefully the weather will cooperate.

Mizuno Wave Alchemy Miles: 8.00
Weight: 149.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.554.000.000.0022.55

LONG RUN

I met up with Jed, Ken, and Bryant for a 2.5 hour run.  Jed was only planning on 10 miles, so we headed out on a 10-mile loop.  Three miles in I simply had no energy and felt so weak.  I was thinking I was going to be lucky to make it 10 miles.  I figured my energy was still low from being sick.  But, after awhile I got going.  It never felt great, but I got the whole workout in.  Bryant and Ken stopped at 16 miles and then Ken drove 6.5 miles out and picked me up after I finished.  I threw in a 4-mile pickup at 5:27-ish average.  I wanted to average 5:20 but the first two miles were into a headwind and were slower, once I turned and it was a crosswind I easily managed 5:20 pace for the last two.

Saucony Progrid Guide 5 Miles: 22.55
Weight: 150.20
Comments
From Fritz on Sat, Jan 26, 2013 at 14:02:31 from 65.100.192.74

Great run and workout Riley. With all of these long runs under you belt and your speed that marathon breakthrough is right around the corner

From Matt Poulsen on Sat, Jan 26, 2013 at 15:47:53 from 98.202.242.213

Excellent work Riley, especially while not being 100% healthy. Glad your health is improving. I agree with Fritz -- you are in for a breakthrough marathon very soon.

From SpencerSimpson on Sat, Jan 26, 2013 at 18:05:04 from 166.147.88.33

No question. This workout will help you for PHX or Woodlands. Great week. Stay healthy.

From RileyCook on Mon, Jan 28, 2013 at 09:01:57 from 132.3.57.68

Fritz, Matt: I hope you guys are right. I need a breakthrough marathon!

Spencer: I decided on PHX instead of Woodlands.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

After shoveling my driveway tonight, I feel like yesterday's long run may not have been the best idea.  I was so wasted today trying to shovel.  My energy was way low.  Oh well, I will take tomorrow easy and see how I feel by Tuesday.

Weight: 150.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles easy on base.  I still feel kind of wiped out from being sick last week.

Mizuno Wave Alchemy Miles: 11.00
Weight: 150.80
Comments
From AngieB on Mon, Jan 28, 2013 at 09:29:08 from 159.212.71.199

Chicken Noodle soup cures everything...or wait was it McDonalds:) Take it easy and drink lots of fluids. I remember when I got the stomach flu and for a whole week after I felt like that and it ended up being a virus that I still had. Be careful and take care.

From Matt Poulsen on Mon, Jan 28, 2013 at 09:30:09 from 98.202.242.213

Sure hope your full energy returns soon. I'll bet it will. Absolutely no fun at all.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.006.503.500.0017.00

AM: AEROBIC BUILDER & SHORT TEMPO

Well it snowed a ton again!  I am so done with this!  Anyway Ken met me at the the gym since an aerobic builder wasn't going to happen outside.  We warmed up two miles on the track and then hit the treadmills to get the workout in.  I was planning on doing 8-10 miles at 5:20-5:25 average pace.  But, 6.5 miles in I had to...you guessed it...use the restroom.  So I had 6.5 miles at a 5:22 average.  Then after a quick break I decided to finish with a tempo effort since aerobic builder pace would feel too easy after a break and for only another 3.5 miles.  So, I did a 3.5 mile tempo at 5:05 average to finish up.  1 mile cooldown on the track after.  It was a good workout and I'm happy to get it in. 

PM: 4 miles easy

Adidas Supernova Sequence Miles: 4.00Saucony Fastwich (Red) Miles: 13.00
Weight: 149.40
Comments
From Derek D on Tue, Jan 29, 2013 at 09:58:17 from 166.137.119.44

Great workout! You are really putting a bunch of good stuff together. You will be really strong for the marathon. Which one did you decide on?

From RileyCook on Tue, Jan 29, 2013 at 10:00:35 from 132.3.57.68

I'm coming down your way for PHX. At first the race director said the owners wouldn't let him add anymore elites, but a week later he called me and said he talked them into letting me in. I'm excited, I've never been to Phoenix or that area, only Flagstaff.

From Bam on Tue, Jan 29, 2013 at 14:29:33 from 89.126.28.24

Good improvisation. I like that as a session in it's own right. I'll have to use that myself - minus the bathroom break:)

It'll be exciting to see how you go in Phoenix. Is it a big marathon - with rucks of elites?

From RileyCook on Tue, Jan 29, 2013 at 14:44:57 from 132.3.57.68

I don't imagine there will be many elites.

Derek, you may know more than me how fast the field will be. I would imagine it'll be similar to a large Utah marathon in terms of number of elites. It's the same marathon Jake is running on March 2. In fact, Jake likely knows more too on how fast the field will be.

But if I had to guess I would say maybe a handful (5 or so) guys under 2:30.

From Bam on Tue, Jan 29, 2013 at 14:55:55 from 89.126.28.24

I've just looked up the race and they have a prize for the first person who weighs over 200lbs. The way I'm going, I might qualify.

Looks like a fast course and they seem to have a plethora of restrooms along the route; wouldn't surprise me if Scott turned up:)

From RileyCook on Tue, Jan 29, 2013 at 15:00:58 from 132.3.57.68

I'll need those bathrooms! Actually I hope to not need them but I haven't gotten through a marathon yet without stopping.

Yeah it should be fast. It's not quite sea level, but 1,500 feet or so is close enough for us mountain dwellers. Then of course it drops I think 1,000 feet or so. I would prefer a flat course, but this race is relatively close and the weather should be great that time of year.

From Matt Poulsen on Tue, Jan 29, 2013 at 20:28:39 from 98.202.242.213

Great double and awesome treadmill workout Riley! Sounds like your energy is back!

From Derek D on Wed, Jan 30, 2013 at 18:54:23 from 68.109.132.154

Riley, I know of Jake and one local guy that should be under 2:30. Other than that I'm not sure. Our local running scene here is not close to what you guys have up there in Utah. I would guess you'll be right near the top 3 but you never know. Let me know if you need help with anything as the race approaches. I would offer you a place to stay but we don't have any extra beds. If you get desperate and don't mind sleeping on the floor give me a shout. I'm looking forward to meeting you. I'm doing the half so I'll be out there.

From RileyCook on Thu, Jan 31, 2013 at 08:44:32 from 132.3.57.79

Thanks Derek, I appreciate that. I think I should be good on lodging etc. I'm excited to meet you as well. That should be a great half marathon for ya.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy on base.  I was pretty fatigued from yesterday's workout.  The snow shoveling workout that is!  Ok, the actually running workout played a role too.  So, I just went really easy this morning.

Saucony Progrid Guide 5 Miles: 10.00
Weight: 147.80
Comments
From Mattrow on Thu, Jan 31, 2013 at 06:47:52 from 132.3.57.79

I would love to see your course on base.

From RileyCook on Thu, Jan 31, 2013 at 08:42:30 from 132.3.57.80

This one was just on a treadmill on base. But normally when I run outside I start at 1279 gym, head North out by where they train the military dogs, then head East on the base perimeter road. I just do an out and back usually. You can loop the entire base though too going that way, which is just shy of 12 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.006.2210.22

1,000 METER REPEATS

Even though I woke up and there wasn't new snow on my driveway and the temperature was nice, I went to the gym to run 1,000 meter repeats on the treadmill.  It's nice out there this morning, but still a little too slick to attempt running 4:40 pace on.  So I warmed up two miles on the track with some strides and then got on a treadmill.  I did 10 x 1,000 meters at 2:53.5 or 4:39 pace with 1:30 rest.  After I cooled down two more miles on the track.  It was a great workout, but now I need to find a way to run that pace for 10,000 meters without taking a 90 second rest 9 times during it ;-)

Saucony Fastwich (Green) Miles: 10.22
Weight: 148.40
Comments
From Bam on Thu, Jan 31, 2013 at 08:53:09 from 89.126.28.24

That's one of the best workouts I've seen recorded on here. The 2:53's are excellent in their own right, but off 90 secs - wow.

Not that you need me to tell you, but If I were in your super fast shoes I'd look at either of these options:

1. Cut the recoveries

2. Extend the efforts eg. 6x1 mile/ 5x2000m.

As you are training for the marathon, I'd suggest extending the reps.

Brilliant session, Riley.

From Jake K on Thu, Jan 31, 2013 at 09:17:20 from 155.100.226.191

You need to see if you can get into the 5K Rupp is running at Tyson, or one of the Washington meets... you gotta think you could take a serious stab at this PR, right?

5000 Meters 14:20 (Track-Stanford)

From RileyCook on Thu, Jan 31, 2013 at 09:26:10 from 132.3.57.81

Bam: Thanks for the compliment and the advice. I like to switch up my hard workouts, and mile/2k repeats may be on the horizon, but for the next few weeks anyway most of the hard workouts will be more tempo types until after the marathon. I usually do this workout with 60 seconds rest, but I wanted a fast pace and wasn't sure I could do it off 60, hence the 90. It was a great workout, but keep in mind it was on a treadmill and I think this would've been maybe 2:56 average outside (not to mention it's mentally easier on a treadmill since you don't have to worry about if you're hitting the pace or not).

Jake: That's funny you mention my 5k PR may be in play. I actually told Ken on Tuesday that for the first time in years I thought my college PRs were almost in play, especially the 10k (29:57). But, I don't know if I will have a good opportunity to attempt it (it would need to be sea level and preferably on a track). When it comes to wanting to break PRs, it sucks living at altitude.

From Jake K on Thu, Jan 31, 2013 at 09:32:01 from 155.100.226.191

I'd love to have a real track season, but its just logistically difficult to make that happen here. There are only a couple of decent local college meets in April, so if you want to run fast, you have to fly to California / Oregon, which gets very, very expensive if you are doing that multiple times.

That being said, doesn't Weber have a twilight meet sometime in the spring? We should try to get all the local fast guys to run it.

From RileyCook on Thu, Jan 31, 2013 at 09:35:12 from 132.3.57.79

Also, I am really good at repeats! That may sound weird. But, I could be extremely competitive in a competition to see who could run the fastest reps at any distance 1 mile and under. Mentally, I can just handle short reps and pain very very well.

Unfortunately, I am not as good at racing with the same mental toughness. I get fatigued mentally, if that makes sense. I can handle pain very well for about 5 minutes and then I mentally have a harder time taking the pain.

It's something I am working on, but still have a ways to go. It's why I was so good at 1500 meters and not quite on the same level with my 5k or 10k times. It's also probably why I'm not the best marathoner...yet ;-)

From RileyCook on Thu, Jan 31, 2013 at 09:38:15 from 132.3.57.80

Weber does have a twilight meet, but honestly Weber is not a fast track. It is up on the mountain and it's often windy there (almost always to a little extent). If the meet fell on a calm night, the track surface is really nice. The fastest I ever ran at Weber was 3:50 I think for 1500 meters, although I did manage a 1:50 800 there.

BYU's track is usually faster due to less wind.

From Jake K on Thu, Jan 31, 2013 at 09:40:32 from 155.100.226.191

That's good to know... the only thing I hate more than uphill tracks is windy tracks

From RileyCook on Thu, Jan 31, 2013 at 09:51:31 from 132.3.57.78

Yeah, I'm not saying it's always a hurricane there. But it's rare to get "ideal" conditions. I'd say a typical summer night at Weber's track has 4-5 MPH winds, usually from the North.

From Jason D on Thu, Jan 31, 2013 at 15:25:44 from 24.1.80.94

Crazy workout, Riley. I had to look twice at that V02 max total.

From Matt Poulsen on Thu, Jan 31, 2013 at 20:19:04 from 98.202.242.213

Very impressive workout, Riley. Nicely done! I know what you mean about Weber's track. However, I have fond memories of that track because of a good race I had there at the twilight meet in college. Conditions were decent that evening and wind was minimal (which it sounds like is rare). I won a stacked 5k that evening in ~ 14:35, which I felt decent about for a 5k in Utah.

From RileyCook on Fri, Feb 01, 2013 at 14:13:47 from 132.3.57.82

14:35 is smoking at altitude! It's funny how we love tracks where we've run fast. Stanford's track is like heaven for me! I've never stepped on that track and not had a PR.

From Bam on Fri, Feb 01, 2013 at 14:53:39 from 89.126.28.24

Riley, if you're up feeding the baby and you need some interesting stuff to read, try googling British Milers Club. It's a great site and they do booklets every quarter or so - they go back to the Coe era! They're a great read and have some fantastic training sessions in them, along with great interviews. It's mad to see some of the old stuff.

I was just reading an old volume where a guy (2:13 marathon runner and only started running when he was 23 - played soccer before running) said his favourite session was 10x1km off 60 secs! His easy runs were done at 6 min pace - 7min pace. But that wasn't at altitude. Worth a look.

From SpencerSimpson on Fri, Feb 01, 2013 at 20:24:26 from 166.147.88.17

Dude. That is a beast workout!! Love the report. Always motivating to see what you're doing. Keep it up WC!

From RileyCook on Sat, Feb 02, 2013 at 09:44:23 from 65.130.67.114

Bam, that is a sweet website. That's for the tip. I will check that more often when I'm bored!

Spencer, thanks man. It was a great workout. Your progess is coming right along as well. Keep it rolling.

From RileyCook on Sat, Feb 02, 2013 at 10:17:23 from 65.130.67.114

Also, Bam I thought it was called football, not soccer.

From Bam on Sat, Feb 02, 2013 at 10:29:21 from 89.126.28.24

You're correct, it's football. I thought it might confuse you if I said football: you guys play a mamby-pamby game called football, which is like rugby, only with loads of padding and helmets and breaks every two seconds:)

From Matt Poulsen on Sun, Feb 03, 2013 at 10:05:38 from 98.202.242.213

Good point Riley. It's easy to have fond memories of tracks and courses where we've run well. And I totally agree -- Stanford's track is a PR factory (that's been my experience there as well).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy on base perimeter road.  The weather was pretty pleasant this morning with the exception of the wind, but hey I'll take this in early Feb!

Mizuno Wave Alchemy Miles: 7.00
Weight: 149.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.5016.000.000.0018.50

QUALITY LONG RUN

I got up at 4:30 am and got ready to head out.  I drove to the Dee and from there ran 18.5 miles to Ben's house.  Ben then drove me back to the Dee and we watched the Strider's Winter Circuit 5k race.  The run wasn't as good as I had planned/hoped.  I realized early on that Thursday took more out of my legs than I had originally thought.  I planned to do 5:35-5:40 pace after a 2 mile warmup.  But that wasn't in my legs today, so I settled on a 5:49 average for 16 miles.  Still a good, quality run and I suppose it gets the job done still.

The race was strong in talent, but the guys mostly just did it as a workout so it wasn't as fun to watch as it could have been.  But, I don't blame them; if I ran a tough hilly race with nothing on the line I'd use it as a workout too.  Steve won in just over 17 minutes followed by Hales and then Bryant.  My sister did awesome and broke 22 minutes after only three weeks of running (she's been off for 10 weeks with a stress fracture).

Saucony Progrid Guide 5 Miles: 18.50
Weight: 153.00
Comments
From Matt Poulsen on Sat, Feb 02, 2013 at 21:04:32 from 98.202.242.213

Nice run Riley, and solid week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.170.000.000.0012.17

12.17 miles easy on the base perimeter road.  It was extremely foggy, but it wasn't too cold.  Also, the roads were very clear, so what more can you ask for in Feb? I ran in my new shoes, Asics GT-2000 (my prize for winning St George Half - well my prize took care of 5/6 of the shoes, I still had to pay $20), and I like them, although they don't seem much different than the Asics 2170s I used to have.  We'll see if the durability is any better; I love Asics but they seem to last the least amount of time out of any brand I have worn.

Asics GT-2000 Miles: 12.17
Weight: 153.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

12.04 miles easy.

Saucony Progrid Guide 5 Miles: 12.04
Weight: 152.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.035.350.000.0022.38

LONG RUN

Got up early and was supposed to meet Ken on base.  After waiting 10 minutes I called him and woke him up...oops.  He said sorry and that he would meet me 8 miles into the run on the other side of base.  So I headed out.  Those first 8 miles were dark, foggy, and lonely.  Then I met Ken and he joined me for the rest of the run, which was nice.  We threw in a 5.35 mile pickup toward the end of the run and I averaged 5:27 pace for that stretch.  I'm glad to have gotten this run in, I was kind of dreading it.  I wanted to run about 23.5 miles this morning but ran out of time and had to get into work.

Asics GT-2000 Miles: 22.38
Weight: 148.80
Comments
From Matt Poulsen on Wed, Feb 06, 2013 at 16:00:38 from 205.204.43.66

Nice work! Getting a long run in on a weekday is not easy.

From scottkeate on Wed, Feb 06, 2013 at 17:19:47 from 192.150.9.200

Nice work! I like the tempo miles you're getting with nearly every long run. You're in scary good shape right now.

From Matt Poulsen on Wed, Feb 06, 2013 at 20:38:13 from 98.202.242.213

Both of you: Check out the picture I just posted on my blog. It's of the finish of the 2013 Dubai Marathon. You may have already seen it. Impressive.

From Jake K on Wed, Feb 06, 2013 at 20:48:52 from 67.177.11.154

It always feels good to get in a 20+ miler during the middle of the week. The only thing that requires more dedication is one of Matt's 2am pre-hunting long runs :-)

From Mattrow on Thu, Feb 07, 2013 at 06:25:57 from 132.3.57.80

Nice work. A long run in the middle of the week, thats dedication.

From Bam on Thu, Feb 07, 2013 at 06:34:54 from 89.126.28.24

Great run Riley. To get out there and drop in a cheeky little 22.38 midweek run shows the marrow of the man!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.140.000.000.0013.14

AM: 7.5 miles easy before work.  I may try to get in a few more miles at lunchtime.

Lunch: 5.64 miles easy.  The sun was shining! I repeat the sun was shining.  I can't remember the last time I ran in Northern Utah and the sun was shining!

Adidas Supernova Sequence Miles: 7.50Mizuno Wave Alchemy Miles: 5.64
Weight: 150.40
Comments
From SpencerSimpson on Fri, Feb 08, 2013 at 13:00:56 from 173.10.25.110

its like an epiphany...me yesterday. Couldn't pass up 47 degrees...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.680.000.000.005.68

5.68 miles easy around South Weber.  It was 41 when I started and probably 25 with high winds and heavy snow when I finished.  It's crazy how fast the weather changes.

Saucony Progrid Guide 5 Miles: 5.68
Weight: 150.40
Comments
From Ben VanBeekum on Fri, Feb 08, 2013 at 17:19:13 from 67.169.244.46

Good Luck tomorrow in the 10K if you are running it!

From AngieB on Fri, Feb 08, 2013 at 22:43:59 from 65.130.68.66

It started snowing right after I saw you I was thinking of finding you and driving you home. You had a pretty strong headwind on the way home too. I just had got done alittle before you and it was so windy then.

From RileyCook on Sat, Feb 09, 2013 at 14:19:32 from 65.130.67.114

Thanks Ben!

Angie, yeah it got wicked cold very quickly after I saw you. But I managed to get without getting crazy cold.

Race: SLC Track Club Winter 10k (6.21 Miles) 00:31:46, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.230.006.220.0012.45

Well I decided at 8:00 this morning that I would head down and run the SLC Winter 10k.  It's part of the USATF circuit now, and I wanted to run it.  But, I wasn't going to run it if the weather was bad and the roads were slick.  So, I waited until this morning to make the call.  It didn't snow last night and wasn't this morning at 8:00, so I headed down.

The drive was under clear skies, but once I registered it starting snowing pretty heavily.  I was hoping that it wouldn't stick to the roads.  I ran into Albert and he and I warmed up 3 miles together.  Heading east wasn't too bad, but turning around and heading west was into a nice headwind with snow blowing in your face.  This is going to be fun I thought sarcastically.

At the starting line the snow was beginning to stick to the roads and I wasn't too happy with that.  I decided that if it got slick, I wasn't going to chance a slip and fall.  So, I was going to run easy if it got slick.  Luckily, after the first tenth or so it was pretty clear.

The race started and I dashed out to the lead.  Jake was alongside and from the sound of footsteps I figured another 4-5 guys were with us.  I took the first mile somewhat easy to get a little warmed up.  I had only done one half-hearted stride before the race, so  an easier first mile was in order.  I came through in 5:08.

At the mile I picked up the pace and I didn't hear footsteps coming with me.  Second mile was 4:55.  I kept it rolling for the third mile and started dreading the turnaround where the headwind would be in store for me.  Mile three was 4:56.

At the turn, I almost started laughing at how much of a difference it was running into the wind.  I looked over and saw Jake about to make the turn and figured I had 10-15 seconds maybe on him, though it was hard to say for sure.

The pace immediately got slower but the effort still felt right.  Mile 4 was 5:15.  I thought that might be a little too slow, so I picked up just a tad.  I figured Jake would have to run 5:00 flat or faster into the wind to catch me, and if he did that then he definitely deserved to win.  So, I settled on about a 5:10 pace.  Mile 5 was 5:09.

Now I just had 1.21 miles to go.  I was tempted to look back and see how much of a lead I had, but I avoided that temptation and just kept trying to roll along.  Mile 6 was 5:08.  At mile 6 I figured I better turn and look and make sure no one was coming up on me.  With the strong headwind I wouldn't be able to hear if someone was coming and I didn't want to get caught off guard.  So I looked and I didn't see anyone close.  I was relieved no one was close, but I wish I hadn't of looked back, because once I saw my lead I allowed myself to coast in.  I finished the last .21 at 5:22 pace.

Once I crossed the line the race organizers told me I had tied the course record.  Dang!  Why did I coast in?  Oh well.  It was a good race and I felt surprisingly good running into the wind.  Jake finished second and Matt third - a one-two-three sweep for the blog!

Afterward I cooled down with everyone and during the cooldown I felt a weird pain shoot through my lower leg about 1.5 miles in.  So I stopped and rubbed it out a bit and turned around while the others went a tad further.

I'm glad I got up and raced despite the bad conditions.  It was fun.  My 10k PR of 29:57 is starting to get scared and it should be if I can make it down to sea level for a flat or track 10k!

Saucony Progrid Guide 5 Miles: 3.00Saucony Fastwich 6 Miles: 9.45
Weight: 151.00
Comments
From Bam on Sat, Feb 09, 2013 at 14:08:32 from 89.126.28.24

Congrats on the win Riley. That's a cracking time at altitude in those conditions. You're flying at the moment. Great that the blog got 1 through 3! Once again, well done. Hope the leg is ok.

From bdase on Sat, Feb 09, 2013 at 14:18:29 from 67.199.164.200

That's a heck of a time in those conditions :). Congratulations on the W!

From Jake K on Sat, Feb 09, 2013 at 14:34:28 from 174.253.176.80

You looked very strong and smooth today... when you didn't blend into the snow :-)

A Stanford 10,000 this spring seems like a great idea. I think you can really take down that 29:57 by quite a bit.

From JPark on Sat, Feb 09, 2013 at 15:47:45 from 174.52.34.169

Wow! Great race Riley. You're really kicking butt lately and are on pace for a monster year. Keep it up!

From allie on Sat, Feb 09, 2013 at 16:56:00 from 97.117.83.221

nice race, riley. very impressive.

From Jake K on Sat, Feb 09, 2013 at 16:59:33 from 67.177.11.154

Speaking of "coasting" in - you forgot to mention the sweet coaster that you won!

From Kendall on Sat, Feb 09, 2013 at 21:17:26 from 208.187.252.10

Congrats Riley. Off to a great start this year. Stay healthy and keep hammering.

From Matt Poulsen on Sat, Feb 09, 2013 at 22:43:33 from 98.202.242.213

Awesome job Riley. Great time for those conditions. Yes, your 10k PR is terrified, and it should be!

From RileyCook on Sun, Feb 10, 2013 at 07:28:25 from 65.130.67.114

Thanks everyone.

Jake I did forget to mention the sweet coaster I won. My wife is excited to place it on our non-existant coffee table!

From jtshad on Sun, Feb 10, 2013 at 07:31:57 from 69.20.183.178

Great race and congrats on the win and CR in tough conditions!

From mike⇒nelson on Sun, Feb 10, 2013 at 08:36:36 from 98.202.247.25

Great race Riley. Congrats on the win. I can't believe you held that pace in that wind! You're in amazing shape.

From Jason D on Sun, Feb 10, 2013 at 11:15:11 from 24.1.80.94

Congrats, Riley. A few more gonzo kilometer sessions and I would think that 10k PR would be torched. Make sure to take good care of that coaster and polish it often.

From Superfly on Sun, Feb 10, 2013 at 11:49:17 from 74.211.21.81

Solid race man. 2013 is gonna bring some of the best races of you life. Be ready to enjoy it.

From AngieB on Sun, Feb 10, 2013 at 13:01:31 from 65.130.68.66

Nice race again Riley! I'm just curious are you at your goal weight now? You must be your Burning it up!

From Rob Murphy on Sun, Feb 10, 2013 at 13:14:51 from 24.10.249.165

You looked great out there yesterday Riley. Hope that little pain on the cool down turns out to be nothing.

From Steve on Sun, Feb 10, 2013 at 14:02:39 from 66.87.66.125

Awesome race!

From scottkeate on Sun, Feb 10, 2013 at 14:34:49 from 71.199.4.146

So glad you decided to race yesterday. It was an inspiring performance under those conditions. Take good care of that vehicle of yours, it's in fantastic shape. You have been so consistent during less than ideal conditions all winter long. Hats off to you!

You deserve to look forward to Phoenix with tremendous confidence. Soon you will be dominating in every distance from the marathon to the mile.

From Derek D on Sun, Feb 10, 2013 at 19:34:37 from 68.109.132.154

Awesome race Riley. Those aerobic builders are now paying off big time. You've had some great, smart training so I'm happy for you that you are reaping the benefits. Great job yesterday!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.270.000.000.0017.27

AM: 12.27 miles easy on the base perimeter road.  It was pretty cold running into the canyon wind for first half of the run, but the second half was fantastic.  I felt pretty good this morning (must be that gallon of ice cream I downed over the weekend).  It's getting lighter earlier too and that is nice; less time having to run with my headlamp on.

Lunch: 5 more easy miles on base perimeter road.

Adidas Supernova Sequence Miles: 5.00Asics GT-2000 Miles: 12.27
Weight: 150.40
Comments
From SpencerSimpson on Mon, Feb 11, 2013 at 14:34:02 from 173.10.25.110

nice double brotha...you might even run tonight from what it sounds like. Great win Saturday. Very good time in those elements. Look forward to seeing you and Jake battle it out again at PHX...

From RileyCook on Mon, Feb 11, 2013 at 15:39:22 from 132.3.57.78

Thanks Spencer. It should be fun down there. I'd think Jake will whip me in a marathon, but I'll give it a good try.

Who are you going down there with?

From Matt Poulsen on Mon, Feb 11, 2013 at 18:07:20 from 98.202.242.213

Nice double. It's also nice to know someone else has a weakness for ice cream :) I know Jake does as well. I eat A LOT of ice cream, and I love it!

From SpencerSimpson on Mon, Feb 11, 2013 at 20:09:20 from 173.10.25.110

I am going to agree with Poulsen... While I am at it, I am pretty sure you are doing your third run today. I think we have at least 4 contestants for an after race 1 gallon ice cream eating contest. Me, you, Jake and Matt. Who else is in! I freaking pound a ton of ice cream and if you have not tried Blue Bell Ice Cream then you haven't been to Heaven yet. Look it up if you don't know what I am talking about...

From RileyCook on Tue, Feb 12, 2013 at 09:35:50 from 132.3.57.82

I'm in for the ice cream contest. It's gotta be after a really long run though so I don't feel as guilty for eating it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.008.000.000.0011.00

AEROBIC BUILDER

I met Ken, Hales, and Bryant at 5:45 to do an aerobic builder.  We warmed up two miles and then got into the builder.  Hales and I went a bit quicker than Ken and Bryant and didn't see them again until the last mile on the way back.  We averaged 5:24/mile for 8 miles.  We cooled down one mile afterward and then I drove to work in my heater-less car...brrr.

Saucony Fastwich 6 Miles: 11.00
Weight: 148.80
Comments
From runningafterbabies on Tue, Feb 12, 2013 at 12:10:06 from 71.195.219.247

Are you doing PHX or Woodlands? Nice job on Sat, by the way. You are ON fire.

From RileyCook on Tue, Feb 12, 2013 at 13:19:21 from 132.3.57.81

Thanks Melody. I have been happy with my progress. I finally wrote a training schedule back in November and have tried to stick to it. I guess getting organized really helps, instead of randomly doing workouts when I feel like it.

I am running PHX.

Nice job to you too on your race Saturday! Your training looks great as well.

From Bam on Tue, Feb 12, 2013 at 13:22:57 from 89.126.28.24

Nice work Riley. Those aerobic builders are paying off.

From Derek D on Tue, Feb 12, 2013 at 16:14:31 from 68.109.132.154

Another good one Riley. I think these have been the key to your success and will lead to your best marathon. Great work!

From Matt Poulsen on Tue, Feb 12, 2013 at 22:00:06 from 98.202.242.213

Excellent work Riley!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.730.000.000.0010.73

10.73 miles easy.  I drove into Ogden to meet Bret and Jon at 5:30 am.  Jon has had achilles problems for several weeks now and he went 5.5 miles with us.  Bret and I went back out after Jon left and got another 5+ miles in.  The pace was just nice and easy.  At one point we were running toward a young kid in downtown Ogden and kind of startled him and he clenched his fist ready to strike (until he realized we weren't threatening him).  It was kind of funny, though had he actually struck, it may not have been.  This is a typical scenario for running in downtown Ogden...gotta love it.

Saucony Progrid Guide 5 Miles: 10.73
Weight: 148.60
Comments
From Jake K on Wed, Feb 13, 2013 at 08:33:31 from 155.100.226.191

haha you guys are such bullies, running around Ogden in spandex and threatening teenagers!

From RileyCook on Wed, Feb 13, 2013 at 08:38:02 from 132.3.57.81

90% chance this kid was a gang-banger (but by young kid I meant 18-20 years old, old enough to be walking to work at 6am).

But yeah we startle them in spandex and a bright headlamp shining in their face!

From SpencerSimpson on Wed, Feb 13, 2013 at 18:26:09 from 166.147.88.43

I live for good running stories. They are better than fishing and hunting stories. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.660.000.005.0014.66

AM: MILE REPEATS

I actually ran these in my own neighborhood from my house rather than on base.  Luckily the canyon wind was pretty calm this morning, which very unusual for South Weber.  And 32 degrees felt like paradise!  I found a relatively flat loop that was about 1.25 miles and just did the repeats there with a 2-minute jog in between for rest.  I did 5xmile.  Splits were 4:58 4:56 4:52 4:51 4:50.

PM: 5.33 miles easy on the base perimeter road after work.  Just getting ready now to head to the "Purple Palace" to see Weber vs. Montana in basketball; it's a big game for the Wildcats.

Saucony Fastwich (Red) Miles: 9.33Mizuno Wave Alchemy Miles: 5.33
Weight: 150.00
Comments
From Bam on Thu, Feb 14, 2013 at 12:29:25 from 89.126.28.24

Nicely done Riley. I like how they got faster as the session progressed. You're looking sizzling hot on this Valentine's Day:)

From Matt Poulsen on Thu, Feb 14, 2013 at 18:06:15 from 98.202.242.213

Excellent work Riley! Very impressive.

From RileyCook on Thu, Feb 14, 2013 at 18:07:52 from 65.130.67.114

Thanks guys! Bam, I always look sizzling hot, but definitely more so today!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.350.000.000.006.35

6.35 miles easy.  I hit the snooze button a few too many times this morning, so I had to go a little shorter and faster than I planned.

Saucony Progrid Guide 5 Miles: 6.35
Weight: 149.60
Comments
From Matt Schreiber on Fri, Feb 15, 2013 at 21:32:35 from 66.17.102.185

That always bums me out. At least you got out the door though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.2716.000.000.0020.27

LONG RUN

I drove to the Dee Events Center and started my long run there so that toward the end I could watch the Strider's Winter Circuit 10k as I finished up.  I warmed up two miles and during that stretch ran into Paul Pilkington (Current Weber State distance coach and former 2:12 marathoner and LA Marathon winner http://articles.latimes.com/1994-03-07/sports/sp-31105_1_los-angeles-marathon).  Paul was an assistant coach while I was at Weber.  He asked what I had coming up and I told him PHX marathon in two weeks.  He then asked what I was doing this morning and I said 20 miles with 16 around 5:45 pace.  He got wide-eyed a bit and I said is that too much.  He said yeah I never went more than 15 miles two weeks out.  So, I should probably listen to a 2:12 marathoner and coach right?  Well....I'm stubborn.  I did my 20 miles still!

After the warm up I did 16 miles at a 5:42 pace and then ran the last hellacious 1.5 miles of the 10k with my sister McKenzie.  She did awesome, ran a 44:11 on that difficult course off of 25 miles a week and six weeks back from a stress fracture.

Oh and this was my first time ever breaking 80 miles in a week! 

Asics GT-2000 Miles: 20.27
Weight: 151.40
Comments
From Bam on Sat, Feb 16, 2013 at 12:01:00 from 89.126.28.24

What does a 2:12 marathoner and coach know about things:) Love it. Nice run Riley. Congrats on breaking 80. Now ease up.

If you don't eat between now and the marathon you might not need to stop for a bathroom break:)

EDIT - just read the article: great stuff. You mountain folk are all nuts:)

From Jake K on Sat, Feb 16, 2013 at 14:01:17 from 67.177.11.154

Well the thing to remember is that everyone is different in what works for them in the last 2-3 weeks before the marathon... do what makes you feel good and be confident in that!

From RileyCook on Sat, Feb 16, 2013 at 14:04:36 from 65.130.67.114

I agree Jake (but it is interesting to see what a former national marathon champion thinks).

And he did say, "Well I don't know what you've been doing" when I told him I wanted to go 20.

I feel like I have over-tapered before, so I want to scale the taper back a bit this time.

From Matt Poulsen on Sat, Feb 16, 2013 at 19:30:35 from 74.143.181.234

Nice run Riley! You are ready for a great marathon in 2 weeks. Interesting advice from Paul Pilkington (I've always been a big fan of his), but congrats sticking to your original plan. You know your body best, and you will be just fine.

From Derek D on Sat, Feb 16, 2013 at 20:19:18 from 68.109.132.154

Awesome run Riley. Yep, we're all different so whatever makes you feel best. Such an impressive cycle you've had.

From scottkeate on Sat, Feb 16, 2013 at 22:17:06 from 71.199.4.146

Fantastic effort! 5:45 for 16 miles at the end of an 80-mile week. I'd say you're ready to pound out a great marathon.

I'm excited to see how well you perform on a course that is not as steep as most of the Utah marathons--you tear up the gradual downs and flats.

Super impressed with the way you've attacked this season.

From AngieB on Sun, Feb 17, 2013 at 17:33:49 from 65.130.68.66

Haha I thought of you today after reading jakes blog and coming upon that little dog chasing you. That dang dog gets me every time right there. Last week I even let out a big scream. I had my earphones on and didn't hear him til he was right there haha. Nice job on the 80 wow you doubled mine.

From bdase on Mon, Feb 18, 2013 at 05:55:47 from 67.214.231.170

I think it's great you are experimenting still and scaling the taper back this time. You are in excellent condition and are primed for a great one. That's crazy you're running so incredibly well and this is the first time you've broke 80 :). Everyone is different indeed. Great workout!

From Bam on Mon, Feb 18, 2013 at 06:18:22 from 89.126.28.24

I was thinking about your long run and the taper and something struck me - no, it's wasn't something the wife threw at me - although you've broken 80 miles for the first time, your mileage is relatively low for a handy marathon runner. Perhaps the reason why you haven't got the balance of the taper right is because your mileage tends to be lower than most of those who run at your standard. I think the shorter taper will work in your favour and the long(ish) run will prove to be a smart move.

From RileyCook on Mon, Feb 18, 2013 at 09:57:15 from 65.130.67.114

My mileage is certainly lower than most runners with similar accomplishments. I have a paranoia of increasing my mileage too quickly, due to three stress fractures and a scoped knee in the past from raising volume too quickly.

So, I have slowly, very slowly worked my way up from 40-50 miles a week last spring to 50-60 over the summer and 60-70 toward the end of St. George Marathon training last fall. And now I'm in the 70-80 range.

After PHX I will try to get closer to the 80-85 range in the next cycle.

Bam, I agree I likely overtapered because I wasn't really running far enough to worry too much about a big taper. Also, I recover very well/quickly, so I don't think I need as long of a taper.

My plan this time with the taper is to keep the intensity of the hard workouts up but cut the volume of the hard workouts. So, tomorrow instead of 8 mile aerobic builder I will do 6 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.060.000.000.0012.06

12.06 miles easy.  I met up with Bret and Bryant at the 21st Street Pond in Ogden.  It was nice to sleep in a bit later and get the entire run done without a headlamp!  We just ran around downtown and West Ogden at a leisurely pace.

Saucony Progrid Guide 5 Miles: 12.06
Weight: 150.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.000.000.0010.00

AEROBIC BUILDER

This was my last scheduled aerobic builder before the marathon next weekend.  My goal this week is to keep overall volume relatively high and keep "hard workout" paces the same, but to cut the volume of the hard workouts.  So today instead of 8 miles fast I cut it down to 6 miles.  I did the run with Bryant and Hales and was grateful for the company.  We ended up with a 5:20 average for the 6 miles.

Saucony Fastwich 6 Miles: 10.00
Weight: 151.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy around South Weber.  I got up kind of late and had to be to a conference early, so only 6 this morning.  I will see if I can find time to get in a few more miles this evening.

Asics GT-2000 Miles: 6.00
Weight: 151.40
Comments
From Bam on Wed, Feb 20, 2013 at 10:29:14 from 89.126.28.24

Are you excited yet? I am. Can't wait to see how you go. I've written down my predictions for the upcoming marathons and all the FRB runners. I'll keep them secret so there's no pressure - needless to say, I suspect you'll go sub 3:)

From RileyCook on Thu, Feb 21, 2013 at 17:02:47 from 65.130.67.114

I am excited! I hate waiting for it when it's less than 2 weeks out! I have some aches and pains I've accumulated over the last few weeks that I'm hoping will go away before race day (nothing serious, I mean I've run through them so far, but my right hammy and achilles are a little tender). But I am as ready as I'll get now. It's time to see if my new training methods will pay dividends (they have in the half and 10k so far).

You'll have to reveal your predictions after the races, so we can see how close you were.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles easy for the day.  It was a pretty busy day, but I managed to get in some decent miles (as opposed to yesterday).

Adidas Supernova Sequence Miles: 4.00Asics GT-2000 Miles: 8.00
Weight: 149.60
Comments
From Matt Poulsen on Thu, Feb 21, 2013 at 18:51:57 from 98.202.242.213

Nice running this week, Riley. You know you are ready.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.004.001.0010.00

LIGHT WORKOUT

This is my last workout before the marathon.  I will do a mile or two at goal marathon pace next week but everything else will be just easy miles.  I wanted to get in a decent effort today, but not overdo anything.  The goal today was maintain fitness, not improve fitness.  I ended up doing 2 by 2-miles at 10:10 and 2 by 0.5 miles at 2:20.  I jogged a mile after each 2-mile rep and then rested 2 minutes in between the 0.5 miles reps.

Saucony Fastwich 6 Miles: 10.00
Weight: 150.40
Comments
From Bam on Fri, Feb 22, 2013 at 13:17:21 from 89.126.28.24

That's a nice little workout.

I've decided to trim my eye brows so that I can cyberspace-e-matically shed some weight for you.

From RileyCook on Fri, Feb 22, 2013 at 13:23:57 from 132.3.57.82

Thanks I'll take all the help I can get! I'm excited, just over a week out now.

From Matt Poulsen on Fri, Feb 22, 2013 at 18:08:29 from 98.202.242.213

Nice tune up! Have fun with taper time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Asics GT-2000 Miles: 10.00
Weight: 150.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles easy.  I met up with Ken, Bryant, and Bret to do 9 miles easy in Ogden.  A nice, warm 15 degrees with a strong canyon wind at the start...when do I get to Phoenix?  The bad news is I woke up with a sore throat yesterday morning and again this morning.  Bad timing for a cold to hit, hopefully I can kick it before Saturday.  I'm pounding the Zinc lozenges and vitamin C.

Asics GT-2000 Miles: 9.00
Weight: 152.40
Comments
From runningafterbabies on Mon, Feb 25, 2013 at 09:03:05 from 71.195.219.247

You have plenty of time to kick the cold. Better to come on yesterday than Thursday! You are ready to rock.

From Fritz on Mon, Feb 25, 2013 at 09:19:30 from 65.116.116.6

You will kick the cold. Not to state the obvious but lots of water and sleep should help as well. Can't wait to see how you do on Saturday.

From RileyCook on Mon, Feb 25, 2013 at 12:17:42 from 132.3.57.82

Melody, great point. Thursday would be a lot worse. I think you are ready for a fast time too down there!

Fritz, I can't wait either. I hope I can finally get a "breakthrough" marathon.

From SpencerSimpson on Mon, Feb 25, 2013 at 13:56:03 from 69.20.170.106

Dude, we must be on the same time clock. That is exactly when I caught this crud. I hope we loose it by Thursday at least. Too much invested to feel low energy levels. Are you flying or driving Riley?

From RileyCook on Mon, Feb 25, 2013 at 14:09:54 from 132.3.57.80

Spencer, I'm driving. We're driving halfway tomorrow and the rest on Wednesday morning. I was going to just go myself and fly down, but I figured the family really needed a break from being stuck indoors all winter.

How about you? When are you heading down?

From SpencerSimpson on Mon, Feb 25, 2013 at 15:21:24 from 69.20.170.106

thats cool...great place and weather to take a vacay... I fly down Friday morning. I get in around 1 to Sky Harbor. I will text you in the afternoon when I head over to the expo. Lets EAATTTT!!! lol

From AngieB on Tue, Feb 26, 2013 at 12:44:30 from 174.255.148.183

Ya I agree w melody you will be good to go. Load up on Zinc, emergen C, and airborne. Have a fun trip w the fam. Nice sunny weather:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.000.000.008.00

8 miles.  6 miles easy and 2 miles in 10:36.

Saucony Progrid Guide 5 Miles: 8.00
Weight: 151.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy.  I ran to the Las Vegas Strip and then along the Strip to Walgreen's, went in, bought more zinc lozenges, and then headed back to the hotel.  I felt extremely drained, but it was great to do a morning run in decent temps.

Asics GT-2000 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Scheduled off day.  I got in a great 2-hour nap, very nice.

Weight: 0.00
Comments
From Lesley on Thu, Feb 28, 2013 at 09:36:31 from 174.27.210.224

Good luck this weekend! Enjoy the sunshine and have fun!

From Kendall on Thu, Feb 28, 2013 at 10:58:57 from 74.81.231.133

Good luck down in Phoenix!

From NOAA:

Saturday Sunny, with a high near 82. East northeast wind 5 to 7 mph becoming calm in the afternoon.

From Bam on Thu, Feb 28, 2013 at 11:28:34 from 89.126.28.24

Good luck Riley. Can't wait to see how you go. Have fun and rip it up.

From RileyCook on Fri, Mar 01, 2013 at 11:49:24 from 71.39.74.59

Thanks guys. Still got a bit of a cold but other than that I feel ready to roll.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.750.250.000.003.00

3 miles easy.  Just a nice easy run here in Mesa to get the legs ready for tomorrow.  I threw in some strides at MP.

Asics GT-2000 Miles: 3.00
Weight: 0.00
Comments
From Fritz on Fri, Mar 01, 2013 at 10:20:37 from 65.116.116.6

Good luck tomorrow! I hope everything comes together as planned.

From Rob Murphy on Fri, Mar 01, 2013 at 10:21:38 from 163.248.33.220

I'll be tracking you hopefully. Good luck.

From RileyCook on Fri, Mar 01, 2013 at 11:50:54 from 71.39.74.59

Thanks guys. I'm hoping for the best. We'll see if I can finally run a decent marathon.

From mike⇒nelson on Fri, Mar 01, 2013 at 14:15:05 from 199.127.123.162

Good luck tomorrow. It should be a great race!

From bdase on Fri, Mar 01, 2013 at 15:01:09 from 70.196.203.53

All the best to you tomorrow Riley!

From Matt Poulsen on Fri, Mar 01, 2013 at 18:10:34 from 98.202.242.213

Best of luck tomorrow, Riley. You are ready for a great one!

From Jason D on Fri, Mar 01, 2013 at 20:53:20 from 24.1.80.94

Run hard, Riley. May the 5:20s be with you.

From Ben VanBeekum on Sat, Mar 02, 2013 at 08:57:57 from 67.169.244.46

Best of luck today, because today is Saturday! Love ya bro!

Race: Phoenix Marathon (26.22 Miles) 02:27:13, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.440.000.0026.44

Well, there are probably only a few people out there who will understand when I say that although it was a 2-mnute PR in the marathon, it was a disappointing day.  For those who just want a quick summary here it is: great through 15, stomach bugs at 15, stomach causes me to slow down 16 to 18, potty stop at 18, legs never get going again.  I feel like it's the same old story and I am sick of writing it. 

Here's a longer version for those that are bored and have nothing else to do:

In the week leading up to the race I had all sorts of stuff go wrong that could've hampered my performance: I had a cold, my right glut hurt very badly after Tuesday's workout and drive (it hurt just walking), and Wednesday's run in Vegas was energy-less and my slowest run in probably 1.5 years.  But in the end, on Saturday morning none of these things were still a problem and I had high hopes for the day.

I met up with Spencer at the buses and we ran into Dave.  It was nice to be amongst familiar faces on the bus and up at the starting area.  I had a productive visit to the bathroom and another not-as-productive visit to a secret bathroom and then it was go time.  Oh, one other note was that I had a gel in the back pocket of my shorts and it somehow broke open and gel went all over my shorts and behind.  It was pretty sticky and annoying.  I told Dave and Spencer I hoped that was my only case of bad luck for the day, but turns out it was an omen.

The gun went off and I ran in a pack with Dave, Jake, and Peter.  One guy in green took the lead and I asked Jake if he recognized him, he didn't.  The first mile was slow and just sort of a warm up, but it felt harder than it should have.  After two miles or so we caught the leader and after that it was Jake, Peter, and me running together for the next several miles.  I felt sluggish early on but after the hills I felt great and thought it was going to be a good one.  Along the way Jake's dad and Andrea provided him support and he was a class act and shared his gatorade every time, which was in a very easy to drink out of bottle.  So, kudos to Jake for that, it was appreciated.

Heading into the half I celebrated (prematurely) that it was my first marathon getting through the half without a potty stop.  Then I said "knock on wood" but obviously there was no wood to knock on and I had cursed myself!  We were 1:11:17 give or take a few seconds at the half...perfect for my assault on 2:23.  I picked up mile 14, wanting to get the pace under 5:20.  But by mile 15 my stomach started churning and by 16 it was slowing me down to around 5:30 pace.  Jake and Peter noticed my slowing and sped up a few seconds creating about a 6-7 second gap that was held until I stopped at 18 to take the potty break.  I was stopped for about a minute according to my watch and then I was off again. 

But stopping after 18 miles of pounding your legs means you don't get them back.  They're gone and you just have to hold on for dear life.  I managed one more mile near 5:30 and then the bleeding started.  It's the same thing that happens every marathon with me, potty break, one more decent mile, and then 20 seconds slower per mile than before and it slowly gets slower.

By 22 I was just in stay alive and moving mode.  My legs just couldn't move properly.  It was like a fast shuffle as opposed to a running stride.  I was certain Dave was going to catch me and I wouldn't be able to do anything about it but give him a high five and send him on his way.  The fear of being passed was the only thing keeping me moving at a respectable pace.

I held on for third place after running 26.44 miles.  I was pretty dehydrated at the end, which was my fault more so than the weather's.  Sure it was hot and I am used to running in the teens, but I stopped taking water and nutrition after my pit stop.  That probably wasn't smart, but for some reason at the time I thought I could manage 8 more miles without anything. 

So after the race I was covered in salt and my clothes were very salt-stained.  I pounded a few waters, powerades, cokes, and a chocolate milk and 30 minutes later could walk again without much difficulty.

The race was extremely well organized and the after race festivities were great.  My family loved it as spectators.  The course was a good one, not super fast, but definitely faster than a flat, honest course.  On a good day you could really get rolling on this course.

You can check out my splits here: http://connect.garmin.com/activity/280119498

 

 

 

Saucony Fastwich 6 Miles: 26.44
Weight: 0.00
Comments
From JPark on Sun, Mar 03, 2013 at 17:46:05 from 174.52.34.169

Solid race Riley. Congrats on the PR! I know it wasn't exactly what you were hoping for, but be patient...it's coming. Maintain that incredible fitness and speed you have right now and get ready to pound Ogden in ~2.5 months. Take a little time to rest, you've earned it.

From JPark on Sun, Mar 03, 2013 at 17:49:04 from 174.52.34.169

It's interesting that you've had repeated struggles with potty-stops during your races... Forgive me for asking this, but have you taken a hard look at your diet the few days leading up to races? What kind of stuff are you eating?

From bdase on Sun, Mar 03, 2013 at 18:03:14 from 160.7.242.251

The marathon is a puzzle and the positive is that every one you complete gives you additional insight on another piece. I know you will figure it out and put it all together. You are so incredibly talented. It's been awesome watching your progress and will continue to be as you continue to get even better. I'd agree with Justin in that you may want to scrutinize the diet a bit. But really, 3rd place, a two minute pr, and sub 2:30 are much to be happy about :). Excited for you this year!

From Kendall on Sun, Mar 03, 2013 at 18:21:29 from 208.54.4.203

Hey Riley, was going to write " great race" but after that descrption it's more "way to hang tough!" It was a great race and result nevertheless. You had me laughing out loud about the open GU-can they possibly make them any stickier? Congrats!

From Derek D on Sun, Mar 03, 2013 at 18:55:53 from 68.109.132.154

That was me yelling at you at mile 25. I know we've never actually met but I was still pumped up for you. I had no idea about the struggles you had encountered. Sub 2:23 fitness is there. You trained right. Get the stomach thing figured out and its yours. Congrats on the PR.

From Jason D on Sun, Mar 03, 2013 at 19:01:20 from 24.1.80.94

Way to stick with it, Riley. The disappointment makes sense. You'll get the digestion figured out (to my mind the least pleasant thing about running). Once you get that straightened out your speed is going to go a long way to cutting down your marathon times. Congrats.

From Jake K on Sun, Mar 03, 2013 at 19:21:04 from 98.165.233.14

Philadelphia 2011 was easily the most disappointed I've ever been about a race, despite running 2:25 (a time most people would kill for)... so I kind of know how you feel. But when you think about it, remember that the fact that 2:27 is now considered a "disappointment" really shows how much you have improved at the marathon... and you're setting your goals high (but by no means unrealistic) which is great. You're moving in the right direction towards achieving them. Its just a distance that is a lot harder to get right than any other race. The experience you gained in this training cycle and race is something you can really build off. You don't have to re-invent the wheel before Ogden... keep doing what you're doing and take another shot at this thing.

I'm glad you were OK w/ lemon lime Gatorade. Good thing I didn't fill those bottle with something wacky :-)

From Matt Schreiber on Sun, Mar 03, 2013 at 19:34:31 from 66.17.102.185

Congrats on the 3rd place finish! I feel ya on the frustrating pit stop thing. I need to tear apart my diet, too. Took a lot of work holding off 4th place on legs w/ 18 miles and a stop on them. Awesome job!

From Holt on Sun, Mar 03, 2013 at 19:39:01 from 67.2.244.110

Great job Riley - a step in a very positive direction. You're going to keep getting better and better! Good to see you again.

From RileyCook on Sun, Mar 03, 2013 at 20:11:58 from 65.130.90.139

Thanks guys.

Justin: I have tried all sorts of different things diet-wise before the marathon. I tried laying off dairy the week of, cutting out complex carbs, I try a different meal the night before each time since the previous ones haven't worked, I have tried immodium, and this time I cut out my breakfast almost entirely. I am running out of ideas.

Derek, I knew that was you and thanks for cheering. I just didn't have energy for much else than shuffling at the time to acknowledge the cheers.

Jake, thanks for the thoughts and advice. It is a "good" thing when 2:27 is starting to feel like a disappointment.

From runningafterbabies on Sun, Mar 03, 2013 at 20:44:45 from 71.195.219.247

Don't ever feel like you have to justify yourself or your times. You know what you are capable of, how hard you have worked, etc. I agree with everyone else that you are making moves in the right direction and I gave no doubt that the 2-teen marathon will happen for you. Great job. Marathons are SO much harder when you have hiccups, so just think of how much strength and tenacity you gained.

From Fritz on Sun, Mar 03, 2013 at 21:43:43 from 67.177.4.64

Nice job Riley. Sorry that you didn't hit your goal but as the others have said it's just a matter of time until it all comes together. I think it took me about 15 to 20 marathons before I got over most of the digestion issues. On the bright side you still PR'd, all of that training sticks with you and you have another marathon under your belt to learn from.

From AngieB on Sun, Mar 03, 2013 at 22:00:45 from 65.130.79.107

Nice race Riley. The nice thing about this running thing is there's always another race to work towards to forget about the disappointment of the last:)

From Little Bad Legs on Sun, Mar 03, 2013 at 22:23:56 from 68.186.0.46

Awesome job! Without a doubt, each marathon is a learning experience. Sorry to hear about the stomach issues. But your time is fantastic and shows that you have the ability to really do some damage once you get the kinks worked out.

From Bam on Mon, Mar 04, 2013 at 02:21:35 from 89.126.28.24

Great report Riley and although you're not too happy with the pr, congratulations anyway.

For me, elements of yout training suggested that you were in 2:22-24 shape but I was concerned about the cold you picked up and your infamous 'potty problems'. I suspect you'll get to the bottom of the potty problem and put it behind you in time for your next assault on the marathon.

I'm with runningafterbabies: soon enough, you'll be hitting the 2 teens.

As usual, great report and, once again, well done.

From CollinAnderson on Mon, Mar 04, 2013 at 08:23:50 from 70.196.193.243

Sorry to hear you're not totally happy with it, but just remember that a PR is a PR. Like you said to me, just keep chipping away. You're clearly super fit right now and you're going to have plenty more stellar results this year. No matter how you cut it, 2:27 is still a great run, even if you have a faster time in you. Speaking of the stomach stuff, do you always take the same brand of gels? My stomach can be extremely sensitive during long hard efforts and I've found that certain brands just sit better than others (Powerbar Gel is the best for me). How long before the race did you eat? I took most of my food in 2 hours before the race this time and it seemed to be really helpful. I want to say that Fritz recommends eating 3 hours before the race (someone correct me if I'm wrong), so maybe just having a bit more time for things to settle will kill that problem in the future. In any event, great job!

From scottkeate on Mon, Mar 04, 2013 at 08:54:03 from 192.150.9.200

I know you were ready for a much faster performance. I get the sense that you really underplayed the sickness and other niggles you had before the race--keeping a confident and positive perspective. 2:27 is a great time when it's obvious to me you were not 100%. It's all going to line up for you one of these days and you're going to crush this performance. Get some rest and then get after your preparations for Ogden.

From mike⇒nelson on Mon, Mar 04, 2013 at 09:05:15 from 199.127.123.162

Sorry for the disappointment. You'll get there!

What I wouldn't give to be disappointed with a 2:27 :)

From Steve on Mon, Mar 04, 2013 at 10:14:13 from 67.40.118.46

I agree with these guys. What a great run. I can really feel what you mean though, when you just know how fast you are fit for, it's hard to accept something that doesn't match that. It will come!

From Steve on Mon, Mar 04, 2013 at 10:14:49 from 67.40.118.46

I hadn't even ran a marathon yet at your age. :-)

From Sasha Pachev on Mon, Mar 04, 2013 at 14:40:11 from 69.28.149.29

Riley:

This is not the same old story. The old story was a DNF while on pace for 2:33-2:35. Plowing your way to 2:27 and a podium finish through stomach issues is a new story. Still not quite the story you want to hear, but a new story. You've gone a long way over the course of the year. It is easy for me to see because I have not looked at your blog for almost a year :-)

That said, your potential is much higher. As I mentioned earlier, runners of your type take some time to condition their bodies for the marathon. Take your time, continue training with diligence and be patient. You will see 2:15, and if you can unlock the magic possibly even 2:10.

From Jackie82 on Mon, Mar 04, 2013 at 14:51:35 from 67.186.135.246

Awesome race, and great PR despite the potty breaks. Your potential is much higher, and I can't imagine the frustration of not being able to show it.

Think about getting tested for a gluten/wheat intolerance or celiac disease if you haven't already. It causes a ton of GI issues, and can be controlled with strict diet.

From MarkP on Mon, Mar 04, 2013 at 16:49:13 from 75.169.10.39

Great PR. Keep it up--congratulations!

From Matt Poulsen on Mon, Mar 04, 2013 at 23:14:33 from 98.202.242.213

I understand your disappointment, in spite of your new PR. I've PR'd before in races and been disappointed. It will all come together for you soon. You know your fitness is higher than you showed. You still did great, though!

One thought: I'm guessing you get really worried before marathons -- worried that you'll have to take the pit stop. I know it's easier said than done, but how about a different approach -- expect the pit stop and plan for it. And, if it happens, go for it and then get re-focused. Brandon Rhoades, a teammate of mine at BYU, won the St. George Marathon in 2:18 (with a significant pit-stop). The next year he ran 2:15.

If you are able to condition yourself not to worry so much about pit-stops, I'll bet you'll surprise yourself and and it won't even happen. For me, just planning on a struggle I'm concerned about takes a lot of pressure off me.

From Superfly on Tue, Mar 05, 2013 at 09:53:10 from 74.211.21.81

Sorry it wasn't all there today. Your so talented that if and when the stars line up your a sub 2:20 guy. But I've ran 20 or so marathons and most of them had some kind of issue. So my only advice is keep giving yourself chances... stay healthy and it will happen. Still an excellent race so good job!

From RAD on Tue, Mar 05, 2013 at 13:08:13 from 76.27.82.202

Congrats on a race well run! Figuring out that fueling V potty stop on marathons is a fine art. Keep doing it and you'll blow away PR's left and right. That said, I'm still VERY impressed with your race! HUGE CONGRATS!

From Seth on Tue, Mar 05, 2013 at 20:48:22 from 67.177.36.131

Solid race man! I'm stoked to see what you can do without any stomach issues.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles very easy.  My legs aren't too sore, but they are weak and fatigued.

Mizuno Wave Alchemy Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.310.000.000.006.31

6.31 miles easy on the base perimeter road.  My legs feel quite a bit better today than yesterday, but they are still a little weak and wobbly.

Saucony Progrid Guide 5 Miles: 6.31
Weight: 152.40
Comments
From scottkeate on Tue, Mar 05, 2013 at 13:18:26 from 192.150.9.200

If I came here and read that you were hardly tired or stiff, I'd have to come up there and kick you in the shins. You're Mr. Recovery! Any marathon plans this weekend? :-)

From RileyCook on Tue, Mar 05, 2013 at 13:22:58 from 132.3.57.81

Haha no, no marathons plans this weekend. I thought that was plenty crazy last fall doing two marathons in 8 days.

But, this guy from Flagstaff who I met at Morgan Marathon last year was at PHX Marathon this weekend and he was flying out after the marathon to run the Little Rock Marathon the next day. He said he's done marathons 3 days in a row before. And he's no slouch, he ran low 2:40's at PHX and then 2:59 the next day at Little Rock. Now that is crazy!

From Bam on Tue, Mar 05, 2013 at 13:23:08 from 89.126.28.24

Go on Scott, get over there and give him a kick - just for the fun of it.

Fight! Fight! Fight!

From scottkeate on Tue, Mar 05, 2013 at 13:28:23 from 192.150.9.200

@ Riley - Yeah, maybe one of these days we'll get jazzed about seeing how many marathons we can do in a year...maybe...

@ Bam - I would, but I have a high degree of confidence that Riley would kick my butt-he's at least 90% tougher than I.

From SpencerSimpson on Tue, Mar 05, 2013 at 14:19:43 from 69.20.170.106

recovery is fun...love the banter...that guy is insane...must feel no pain to be able to do that...

From Matt Schreiber on Tue, Mar 05, 2013 at 14:20:39 from 66.87.74.130

Recovering quite nicely...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.060.000.000.008.06

8.06 miles easy.  I met Ferrier and Ken at the 21st St. Pond and we were actually able to run on the parkway this morning.  There were a few spots with snow and ice still, but the vast majority of the path is clear.  My legs felt pretty good through 7 miles, then some fatigue set in and I was ready to be done at 8 miles.

Asics GT-2000 Miles: 8.06
Weight: 150.80
Comments
From SpencerSimpson on Wed, Mar 06, 2013 at 16:27:00 from 69.20.170.106

nice recovery so far brotha...my legs are tired. I am enjoying it though...excited for the rest of the year. Fun to have a standard now in the marathon. I know exactly what I need from here on out. :)

From RileyCook on Wed, Mar 06, 2013 at 16:52:37 from 132.3.57.79

I'm excited to track your progress this year.

As for the recovery it actually drives me nuts. I want to get out and get back to work, but it's not smart to do yet.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy.  I'm itching to get training again, but I'll play it smart and keep this whole week easy.

Saucony Progrid Guide 5 Miles: 6.00
Weight: 151.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.130.000.000.008.13

8.13 miles easy.  I met up with Ferrier and Bryant at the Weber Track for an easy run in the light rain.  The temperature was pretty decent when it wasn't raining hard.  My legs are not sore at all anymore, but they still don't have a lot of spunk in them. 

Tomorrow I am only running 10 miles and I will do it on the Strider's 10-miler course.  My sister is running and I told her I would pace her.  I figured it'll help her out and it will force me to keep this whole week at an easy pace.

Adidas Supernova Sequence Miles: 8.13
Weight: 152.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

12.5 miles easy.  I paced my sister McKenzie on the Strider's WRC 10-miler today.  She did awesome!  I talked her into aiming for sub-1:12 and she didn't think that was doable.  But she reluctantly agreed.  I plugged 1:12 into the course tool here on the blog and wrote down the splits she'd need, since pace varies by almost two minutes a mile on this course.

We were off and she went out FAST, probably too fast.  But she was pushing the pace, not me.  We were almost two minutes up on 1:12 pace halfway through.  Then the hill section hit and she kept questioning if she could keep going.  I kept trying to keep her motivated and told her to keep plugging away at it.  She stayed strong and although we lost some time on the hills she was still in position to hit the sub 1:12 with three miles to go.  She lost a little more time on miles 8 and 9 and got passed by a girl dropping her to 5th place.  With one mile to go she needed a 7:15 to get under 1:12.  I lied and told her she needed sub-7:00 to get her going...I know mean of me.  She got moving and closed the gap on 4th place but couldn't quite get her.  She finished 5th in 1:11:20 and was 12 minutes faster than two years ago when she ran this course.  She was way happy and the run was great for me, just over 7:00 pace.  My legs felt great and I think I'm ready to get back to training again next week.

Asics GT-2000 Miles: 12.50
Weight: 153.00
Comments
From Matt Poulsen on Sat, Mar 09, 2013 at 13:34:28 from 98.202.242.213

Wise recovery week, Riley.

From Bam on Sat, Mar 09, 2013 at 14:52:07 from 89.126.28.24

Congrats to your sister. She's made a big improvement on 2 yrs ago. I like the naughtiness of telling her she needed a sub 7:)

From Mattrow on Mon, Mar 11, 2013 at 12:53:26 from 132.3.57.81

Congrats to your sister, Lieing to your sister so she sprints up the last hill and blows by me in the last mile. She ran a good strong race.

From RileyCook on Mon, Mar 11, 2013 at 13:37:38 from 132.3.57.80

Thanks Bam I will relay the congrats. I thought you might like that little lie!

Thanks Matt (and Matt), I will pass that on to her. The goal wasn't to pass you, but to pass that woman in front of her. It almost worked, but she could only close the gap to 4 seconds. Oh well, maybe next time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM: 12 miles easy.  We had a great group this morning; I met up with Ken, Ferrier, Bryant, and Jace for a run on the Riverdale Parkway at 5:45.  The weather was pretty comfortable this morning and the parkway is nice and clear now.  Another week or so and it will even be ready for tempo efforts I think.

PM: 4 miles easy on the base perimeter road.  I was going to throw in some strides at the end but on the first one my hip oddly started hurting with the faster pace. I'm not sure where that came from, it hasn't hurt at all at anytime that I can remember.  I will have to keep an eye on that.  I can't feel it at all when running slower than 6:00 pace.  We'll see if I can manage aerobic building pace tomorrow or if it will impede me.

Asics GT-2000 Miles: 16.00
Weight: 152.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.009.000.000.0012.00

AEROBIC BUILDER: FARTLEK

This morning was an early one.  I met Bryant at 21st Street Flying J at 5:15 AM to do an aerobic builder.  Bryant is flying out to Orlando this morning so we had to do it earlier than usual.  We did the workout fartlek-style alternating miles between 5:40 and 5:15 pace.  Actual splits were: 5:37 5:14 5:39 5:13 5:37 5:15 5:41 5:08 5:40

I am happy with the workout, it's my first hard workout since the marathon and I could tell cardio-wise it'd been awhile since I'd gone hard.  My legs felt good, fresh.  I had a pain in my left hip yesterday afternoon that I was worried about.  It didn't seem to bother me this morning, though when I ran the 5:08 mile it felt like it was close to the pace where it was going to start bothering me a bit.  We'll see what happens and I will keep a close eye on it.

Saucony Fastwich 6 Miles: 12.00
Weight: 151.60
Comments
From SpencerSimpson on Thu, Mar 14, 2013 at 18:37:06 from 50.73.45.89

fantastic fartlek Riely and Bryant. Cool to see some of the workouts that yall do to build stamina and oxygen depth. Nice 1 week recovery... :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles easy.  I met up with Ferrier, Hales, and Ken for a run through downtown and central Ogden.  We kept a pretty brisk pace, but it felt pretty good.  Beautiful morning and great company for a run.

Asics GT-2000 Miles: 12.00
Weight: 150.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.006.2515.00

AM: 3/4 MILE REPEATS

Well for the first time in quite awhile I wasn't able to hit the workout I wrote up for myself.  It probably has to do with trying to hit times I was hitting a month ago, or in other words I essentially underestimated the loss of fitness after a two-week taper and one-week recovery.  But, the workout was still decent and I'll take it.  The goal was 8 by 0.75 miles in 3:36 (4:48 pace) with a 2-minute jog for rest.  After the first two were harder than I thought they'd be I changed the rest to 2-minute inactive rest.  Then after falling off pace on the 5th and 6th intervals I dropped the distance down to 0.5 and did three more repeats.  So, total distance was still same but instead of 8x0.75 it ended up being 6x0.75 and 3x0.5.  I finished off the workout with 2x200 meters to get some fast turnover.

Splits:

6x0.75 - 3:38 3:37 3:38 3:36 3:41 3:42

3x0.5 - 2:23 2:22 2:22

2x200 meters - 29.25 and 28.5

PM: Shakeout run. 4.47 miles pushing the kids in the double stroller and running with Amy. 

 

Adidas Supernova Sequence Miles: 4.47Saucony Fastwich 6 Miles: 10.53
Weight: 150.80
Comments
From Bam on Thu, Mar 14, 2013 at 12:05:50 from 89.126.28.24

I like how you're trying to extend the 72 second pace. I wouldn't give up on this method - you'll crack it. Don't forget you've just been to war with the Krong over the marathon distance. That's got to take a good bit out of you. Careful you don't push too hard too soon.

From Jake K on Thu, Mar 14, 2013 at 21:16:58 from 98.202.146.178

If you look at this in the perspective of running a marathon 12 days ago, it's a pretty good session. Most of us are still on 4-5 mile jogs!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.650.000.000.008.65

8.65 miles easy.  I met up with Ken in South Ogden (maybe I can slowly get these guys to meet me further south over time).  We looped down to the Nature Park loop and then out by the toll road and back along Combe.  Awesome weather this morning.

Saucony Progrid Guide 5 Miles: 8.65
Weight: 150.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.5013.000.000.0018.50

QUALITY LONG RUN

We had a great group this morning and great weather.  I met up with Ken, Hales, Jace, and Steve for a long run.  We warmed up four miles (I guess 6:18 and 6:00 count as warmup?) and then did 13 miles at a 5:41-42 average.  Total pace for the 18.5 miles was 5:55.

Asics GT-2000 Miles: 18.50
Weight: 152.20
Comments
From Derek D on Sat, Mar 16, 2013 at 11:55:58 from 68.109.132.154

Wow! Great run. You are coming back really quickly. I wish I could do that. Nice work today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.250.000.000.0017.25

AM: 12 miles easy with Ken and Ferrier on the Riverdale Parkway.

Lunch: 5.25 miles easy on base perimeter road.

Mizuno Wave Alchemy Miles: 5.25Asics GT-2000 Miles: 12.00
Weight: 154.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.420.005.500.0010.92

TEMPO RUN

I had a good workout this morning.  We had a good crew this morning for a hard workout: Ken, Jace, Hales, and Bryant.  We met at the Dee Events Center parking lot and headed to South Ogden toward our old "college tempo loop".  We warmed up just over 3 miles including strides and a half mile at 6:00 pace.  We are started the workout together, but everyone ended up doing something different in the end.  I did 5.5 miles in 28:34 or 5:11 average pace.

Saucony Fastwich (Red) Miles: 10.92
Weight: 151.80
Comments
From Bam on Tue, Mar 19, 2013 at 14:08:40 from 89.126.28.24

Nice tempo Riley.

I like your goals for this year...

From mike⇒nelson on Tue, Mar 19, 2013 at 15:58:48 from 199.127.123.162

Nice tempo. You sure bounced back quickly.

From scottkeate on Tue, Mar 19, 2013 at 18:25:23 from 192.150.9.200

Another awesome workout!

From SpencerSimpson on Wed, Mar 20, 2013 at 11:18:22 from 69.20.170.106

Rupp called...he want's to get on the track with ya... :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

12.25 miles easy with Ken on the base perimeter road.

Asics GT-2000 Miles: 12.25
Weight: 151.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.005.0014.00

AM: I planned on running 20x400 meters this morning, but with STRONG winds and snow I decided to move the workout to later in the day.  So, instead I did a quick 4 miles easy out in the weather and called it good.

Lunch: 400 METER REPEATS

I did 20 by 400 meters in 1:09 average (4:36 mile pace).  I did a cut down on the rest after every four repeats.  So rest was 1:30 for first four, then 1:25, 1:20, 1:15, and 1:10 for the last four.  I thought this workout would feel a lot easier than it did.  It wasn't super hard, but I thought it'd be rather easy and it wasn't. 

I wanted to compare it to previous 400 workouts I've done recently, but then realized looking back at my log that I haven't done 400 repeats since I did 31 of them on my birthday last May!  I used to do 400s all the time.  I will have to make sure I don't go 10 months before doing them again this time around.

Mizuno Wave Alchemy Miles: 4.00Saucony Fastwich 6 Miles: 10.00
Weight: 151.60
Comments
From Bam on Thu, Mar 21, 2013 at 14:04:16 from 89.126.28.24

Nice workout Riley - cutting the recovery like that has got to be tough.

I like the idea of doing birthday age repeats. On his next birthday, Mr Murphy should do 49x400m off 90 secs. If the 400's get any slower than 75 he should do 10, no make that 20, push ups after the effort:)

From RileyCook on Thu, Mar 21, 2013 at 14:14:16 from 132.3.57.82

Thanks Bam. Doing your age-numbered repeats is easier than that many miles (which many people do).

From Jake K on Thu, Mar 21, 2013 at 14:23:50 from 155.100.226.191

I've run 13 and 7 miles on my last two birthdays, respectively. That's easier than either of those options!

From Josh E on Thu, Mar 21, 2013 at 16:35:52 from 65.130.201.198

A very fun workout. In my experience of the one time I did this yesterday, 5k pace is satisfying but not grueling. I am guessing you did them faster in the past.

From RileyCook on Thu, Mar 21, 2013 at 16:50:50 from 132.3.57.82

Well in the recent past (last 2 years since I took up running again) I haven't done them too much faster than this. Maybe a 68 average once for 20.

But in college we definitely did them faster and with less rest. My coach had a "club" called 30-60. To get into it you had to do 30 400s in 60 minutes and they had to be 71 or faster. My best was I did either 34 or 35 (can't remember which for sure) in 60 minutes with about a 67 average with like 30 seconds or so average rest. At the end we were taking only 10-15 seconds rest for the last five.

The football players practicing on the field as we ran around them were blown away watching this; it was the one time they showed respect to the runners.

From Fritz on Thu, Mar 21, 2013 at 17:01:57 from 65.116.116.6

Great workout Riley, as usual. I wish you were around when I played football because we thought 10 x 100 yard dashes were difficult.

From Jason D on Thu, Mar 21, 2013 at 19:14:35 from 24.1.80.94

So, just to hit the beach ball out of the park, it looks like you had 400 meter repeats for lunch. I do like the idea of cutting down on recovery times within the same workout. I'd like to do it for a 6 x 1 mile threshold workout, but haven't been daring enough.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.320.000.000.009.32

9.32 miles easy. I ran from my house and looped into Uintah and back. I got caught in some fierce wind and snow the last two miles, but before that it was a pleasant run.

Saucony Progrid Guide 5 Miles: 9.32
Weight: 150.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.784.000.000.0022.78

LONG RUN

I met up with Ken at 5:00 am to get our long run started.  He had to be home by 7:30 for kid duty.  Ken ran the first two hours with me and then I added on another half hour for a total of 2:30.  I did a tempo from 18 to 22, the splits were 5:42 (uphill) 5:18 (downhill) 5:22 (rolling hills) and 5:16 (rolling hills).  I feel pretty good about this run.

This is a new weekly mileage lifetime PR for me too!  Pretty soon I may even hit a 90-mile week, which not too long ago sounded ridiculous to me.

Asics GT-2000 Miles: 22.78
Weight: 151.00
Comments
From jtshad on Sat, Mar 23, 2013 at 09:37:13 from 69.20.183.178

Great run and new mileage high. You are running really well!

From Derek D on Sat, Mar 23, 2013 at 15:26:31 from 68.109.132.154

Another good one Riley. Great job!

From SpencerSimpson on Sat, Mar 23, 2013 at 16:53:33 from 66.60.125.98

nice LR brotha...great new weekly mileage PR.

From scottkeate on Sat, Mar 23, 2013 at 17:28:25 from 71.199.4.146

Way to finish off the week! I'm also glad you're getting in the miles and staying healthy. Keep on rollin!!

From RileyCook on Mon, Mar 25, 2013 at 08:59:24 from 132.3.57.79

Thanks fellas. I'm feeling really good about my training right now; I just got to keep it rolling.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.350.000.000.0018.35

AM: 13.1 miles easy.  I ran on the base perimeter road this morning and the first 5 miles into the canyon wind was brutally cold.  But coming back I felt like I was flying despite an easy effort due to the tailwind.  Great run to start the week.

Lunch: 5.25 miles easy on base perimeter.  Still windy, but not nearly as cold.

Mizuno Wave Alchemy Miles: 5.25Saucony Progrid Guide 5 Miles: 13.10
Weight: 151.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.8210.000.000.0013.82

AEROBIC BUILDER: REPEATS

I met up with Jace (nye.fastrunningblog.com) at 5:45 at Flying J on 21st Street to do our workout.  The plan was to run 4-mile repeats at aerobic builder pace.  The goal was 3 repeats if we could swing it, but at least two and then see where we stand on the third.  We did a decent warmup with two strides and then got started.  The first set went well without any hiccups.  Unfortunately, my stomach hated me this morning and was mean to me and we had to stop during the second set and again right after the second set was over.  My stomach was still hurting and Jace said he was ok with only doing two miles for the third set.  So, we settled on two miles and I wasn't sure my stomach would even allow me to do that; it was really a bad day (my stomach still feels sick, hopefully I'm not actually getting sick).  So, overall ten miles of aerobic building pace.  It didn't go extremely smoothly but still got the job done and I think we'll both benefit from the workout immensely.

Splits:

4-miles: 525 520 519 519

3:30 rest

4-miles: 520 520 518 521

about 5:00-ish rest

2-miles: 528 527 (slight uphill on these two)

Funny sidenote: I keep my car key and my emergency toilet paper both in my back zipper pocket.  Well, when we got back to the cars I realized my key was missing.  So Jace had to drive me back out to try and find it, luckily I had a pretty good idea (it must've fallen out when I pulled the toilet paper out of the pocket) of where it might be.  I mean I basically had an X marks the spot, well not quite an X but you get the idea.  We found it very easily; which was a relief.

Saucony Fastwich 6 Miles: 13.82
Weight: 151.80
Comments
From Jake K on Tue, Mar 26, 2013 at 10:43:49 from 155.100.226.191

That's why I always hold my key between my teeth while I'm running. You know if you lose it (because you choke) and the metallic taste is better than gels.

From scottkeate on Tue, Mar 26, 2013 at 13:38:51 from 192.150.9.200

A great workout even with the potty breaks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.360.000.000.0012.36

AM: 8.25 miles easy on the base perimeter road.

PM: 4.11 miles easy running with Amy and pushing kids in double jogging stroller.

Adidas Supernova Sequence Miles: 4.11Asics GT-2000 Miles: 8.25
Weight: 151.00
Comments
From Ryan Achatz on Wed, Mar 27, 2013 at 18:33:58 from 71.221.164.141

Real men push jogging stollers. I see all these couples out running together and the women are always pushing the stoller.

From SpencerSimpson on Wed, Mar 27, 2013 at 18:37:45 from 69.20.170.106

I agree with Ryan...Amy put it to you Riley on those easy miles though I bet...

From RileyCook on Wed, Mar 27, 2013 at 18:38:17 from 65.130.68.80

Agreed Ryan. I write easy miles but really no miles are easy when pushing the jogger, especially uphill.

From RileyCook on Wed, Mar 27, 2013 at 18:40:41 from 65.130.68.80

Spence, she's coming along quite well with the post-pregnancy getting back in shape routine!

What made it more of a workout was not only pushing the jogger but I had to stop a few times when Hannah cried and give her her pacifier again and then catch back up to Amy!

From Ryan Achatz on Wed, Mar 27, 2013 at 18:47:49 from 71.221.164.141

I often run on easy days with the stoller. It takes practice doing the one are swing or the one-handed-push-double- arm-wing-one-armed-push. Eventually you get pretty good at it, even up hills.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.410.000.005.9610.37

2,400 METER REPEATS

I had a really solid workout this morning.  I ran these on the perimeter road on the East side of base hoping the canyon wind would be mostly only a crosswind.  But it ended up still being either mostly a headwind or tailwind on the first two so I ran the last two back toward the South to ensure only crosswind.  So, numbers one and two were opposites of each other on the same stretch of road.  The first one was with tailwind and the second with headwind. Three and four were mostly crosswind.  All were flat except the fourth was flat with a 50 meter downhill section.  I took 2:30 jogging rest in between each at around 8:00-8:15 pace.  My goal was to average 4:55 on these.

Splits:

1- 7:17 (4:53 pace)

2- 7:38 (5:07 pace)

3- 7:17 (4:53 pace)

4- 7:12 (4:50 pace)

As you can see the wind really slowed number two down.  The first one felt the easiest and that was because the tailwind helped me more than I realized.  But the effort on the last three all felt similar.

Saucony Fastwich (Red) Miles: 10.38
Weight: 151.20
Comments
From Bam on Thu, Mar 28, 2013 at 10:38:48 from 89.126.28.24

Nice workout Riley. Good to see the extension of pace and that your last rep was the fastest. Keep plugging away - it's coming and if you continue like this you'll hit those goals for the year.

From RileyCook on Thu, Mar 28, 2013 at 10:59:32 from 132.3.57.82

Thanks Bam. I felt really good this morning. The workout looked super intimidating "on paper" but once I got going it wasn't as bad as I anticipated it would be.

It's a far better workout than the 3/4 mile reps I did two weeks ago. I'm happy with the progress.

From scottkeate on Thu, Mar 28, 2013 at 11:02:58 from 192.150.9.200

Very solid effort! I love to see you cranking out these workouts. Keep playing it smart and this year will be very fun for you.

From SpencerSimpson on Thu, Mar 28, 2013 at 14:10:56 from 69.20.170.106

Fantastic workout Riley. You are looking solid for SLC.

From runningafterbabies on Thu, Mar 28, 2013 at 14:23:27 from 208.54.4.148

Do you take vit c supplements ie emergenc?

From RileyCook on Thu, Mar 28, 2013 at 14:36:09 from 132.3.57.81

Melody, no I don't take EmergenC or any other vitamin C supplement regularly. Should I be?

I take fish oil, iron, and calcium currently.

From Bam on Thu, Mar 28, 2013 at 15:27:31 from 89.126.28.24

You're taking the calcium a good few hours away from the iron, aren't you? I'm sure you know, but just to be safe, calcium taken at the same time as iron, cancels out the iron. Vit c, however, should be taken with iron - helps absorption. And just to be sure, you know you shouldn't be constantly scoffing iron - men are good at storing iron and taking too much iron can lead to problems. On and off, it's ok to take iron:)

Vit C is good to take on a daily basis but well away from workouts, as anti-oxidants block signalling pathways for adaptations that come from training.

Best bet is to eat hot dogs:)

From RileyCook on Thu, Mar 28, 2013 at 16:31:13 from 132.3.57.78

Good info Bam, thanks. I was unaware of the effects of taking the calcium and iron at the same time.

From runningafterbabies on Thu, Mar 28, 2013 at 23:05:05 from 208.54.4.193

I agree with what bam said, but my reason for bringing it up was because large doses of vit c can xause gi distress. When i eliminated that from my daily intake (just the large dose) i noticed a huge difference.

From Redd on Fri, Mar 29, 2013 at 09:13:48 from 67.182.221.190

One thing to maybe check for a gluten intolerance. You symptoms sound a lot like Amy Yoder Begley, once she found out she had Celiac's and cut out gluten it really helped her training.

From RileyCook on Fri, Mar 29, 2013 at 09:29:23 from 132.3.57.80

So a few people have mentioned checking for gluten-intolerance, and it may not be a bad idea.

But, my question is if that were my problem would I have GI issues on all my runs or only on harder efforts? Because on easy runs, even long ones I rarely have to stop. But once I get down to MP or faster I virtually have to stop every time out (And more so on sustained efforts like tempos and races than on intervals with periods of rest).

I've cleaned my diet up quite a bit too (though there's still room for improvement) and that hasn't really helped up to this point... Maybe I will go get checked for gluten-intolerance.

From Redd on Fri, Mar 29, 2013 at 09:43:43 from 67.182.221.190

It's an easy test, and Amy is a Nike runner so just look her up and see her experiences. At one point she had to take lots of breaks during track workouts. So maybe the faster paces are a trigger.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy on the base perimeter.

Asics GT-2000 Miles: 7.00
Weight: 150.40
Comments
From SpencerSimpson on Fri, Mar 29, 2013 at 16:08:45 from 69.20.170.106

went to the bathroom 5 times on the easy run today. felt like I was in an "internal body exp" "life of Riley" for a moment there... :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.0012.000.000.0020.00

QUALITY LONG RUN

I met up with Bryant and Jace at Smith's on 12th Street, dropped a car off and then drove to the trailhead on 29th Street.  We ran the trails from there to Rainbow Gardens then up the other side and continued on trails/canal dirt road until Weber High School and then made our way back South again to 12th Street.  We had a good push for 12 miles and it ended up being sort of a progression run though we didn't plan it that way, Bryant just felt good and pushed the pace and Jace and I were ok with that.  Splits for 12 miles of quality: 6:06 5:56 5:57 5:47 5:40 5:42 (switched from trail to road here) 5:21 5:36 5:32 5:27 5:29 and 5:19.

Ben van Beekum drove by us at the end and stopped and chatted with us at the finish of the run at Smith's.  He's doing well and trying to get back running again after his surgery.  We're excited to hopefully get him back running with us here soon!

Beautiful weather this morning for a run!  And perfectly clear trails in March!  You gotta love that.

Asics GT-2000 Miles: 20.00
Weight: 153.20
Comments
From bdase on Sat, Mar 30, 2013 at 13:35:44 from 160.7.242.251

So solid Riley! Your training is going so well. I'm so excited for you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.310.000.000.0014.31

AM: 8.2 miles easy on base perimeter road.  I was pretty tired, I need to focus more this week on getting sleep.

Lunch: 6.11 miles easy on base perimeter. Felt better than this morning energy-wise.

Asics GT-2000 Miles: 6.11Adidas Supernova Sequence Miles: 8.20
Weight: 155.00
Comments
From SpencerSimpson on Mon, Apr 01, 2013 at 12:22:14 from 69.20.170.106

sleep is good...

From RileyCook on Mon, Apr 01, 2013 at 12:28:45 from 132.3.57.79

It is indeed good! But, hard to come by!

From Ben VanBeekum on Mon, Apr 01, 2013 at 16:13:42 from 216.206.44.14

Hey if I would have ran 12 more miles. I would have more mileage then you this month! Watch yourself Cook!!!

From RileyCook on Mon, Apr 01, 2013 at 16:18:24 from 132.3.57.80

Hey I would LOVE to see you be able to top my mileage, that'd be awesome Benny Van!

You going to Weber game tomorrow night? It's the championship game!

From Ben VanBeekum on Mon, Apr 01, 2013 at 16:42:43 from 216.206.44.14

Trying to get work off. But no one will work for me, so trying that's for sure!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.854.005.001.0014.85

BIG WORKOUT: 4-3-2-1 BREAKDOWN

I met up with Ken and Jace at the 21st Street Pond for a hard workout.  The goal was to hit 10 miles total: 4 miles at 5:20 3 miles at 5:10 2 miles at 5:00 and 1 mile at 4:50.  Ken planned on sitting out one mile in each set.  We got started and the 4 miles felt harder than it should and I figured I was in for a long morning, but after that the rest of the workout felt great.   The rest was mostly a slow jog.  Here are the actual splits:

4 miles: 21:24 (5:24 5:24 5:20 5:15) - 4:30 rest

3 miles: 15:19 (5:06 5:09 5:03) - 3:30 rest

2 miles: 10:04 (5:03 5:01) - 2:30 rest

1 mile: 4:44

The good news is I nailed this workout and felt great doing it, and I didn't have to stop at all for GI issues.

The bad news is my knee HURTS.  It has been sore since after Saturday's long run.  I told myself yesterday that if it still hurt this morning I would still do the workout but promise myself to take Wednesday off.  So, if anyone sees a running entry on this blog tomorrow be sure to get on my case.

Saucony Fastwich 6 Miles: 14.85
Weight: 153.80
Comments
From Jake K on Tue, Apr 02, 2013 at 09:10:22 from 155.100.226.191

That's one of my favorite workouts. You hit everything from marathon pace to 5K/10K pace, all in one nice aerobic package.

From Bam on Tue, Apr 02, 2013 at 09:11:26 from 89.126.28.24

Great session Riley. Is that on a flat course or downhill? If that's on the flat, that's a cracker; if it's downhill, it's very good:)

Get the ice on the knee and make sure there's no entry here tomorrow...

From RileyCook on Tue, Apr 02, 2013 at 09:13:30 from 132.3.57.80

It's a flat one-mile loop around a pond. So, we essentially did 10 laps. It's a great place for fast workouts, but there is one really sharp turn each lap that slows you down a tad. Otherwise it's great.

From Bam on Tue, Apr 02, 2013 at 09:28:29 from 89.126.28.24

Well then, that's a cracking session. Very impressed.

From RileyCook on Tue, Apr 02, 2013 at 09:44:48 from 132.3.57.78

Thanks Bam. I feel really good about it. I'm just concerned with this knee. I really don't want a set back right now in my training. Luckily it's not the knee that habitually gives me problems. I'm going to ice it like 10 times today and we'll see how it feels with a day off.

From SpencerSimpson on Tue, Apr 02, 2013 at 12:04:42 from 69.20.170.106

very cool workout. I agree with all the comments on here. Hope the knee is just minor ache and you are back Thursday. Great session bro. Don't run tomorrow :)

From scottkeate on Tue, Apr 02, 2013 at 17:21:30 from 192.150.9.200

Gnarly workout, Dude! That is very impressive. I'll need to give it a try sometime--although those splits make me want to heave just reading the report.

Take care of the knee. You're in great shape. Don't blow it!

From Jason D on Tue, Apr 02, 2013 at 21:13:01 from 24.1.80.94

Boom! REST.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today (and maybe not tomorrow).  My knee is more sore than I'd like to admit.  I will do a good core workout later this evening.  Anyone have any strength exercises they would suggest that don't involve bending the knee alot?

Weight: 153.00
Comments
From bdase on Wed, Apr 03, 2013 at 09:43:51 from 67.214.231.170

Push ups, planks, side planks, pull ups, curls, shoulders, dips, straight leg lifts.

There you go, a solid upper body and core 8 station circuit. 3 continuous sets with 30-60 second rest in between stations. :) No bending the knee at all.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Probably going to take another day off.  My knee is still sore/swollen, but it feels better than yesterday.  It kills me to skip two days of training (at least, if not more), but the long-term view is more important here. 

If the knee feels better I will try an easy run tomorrow and if all goes well then I may still try to run the half marathon on Saturday, we'll see.

Weight: 153.60
Comments
From Fritz on Thu, Apr 04, 2013 at 21:07:30 from 67.177.4.64

Is it in the knee cap or on the inside or outside of the knee? I certainly hope you aren't a candidate for the ITBS club. Use that roller and ice.

From runningafterbabies on Thu, Apr 04, 2013 at 21:34:04 from 208.54.5.184

I'm so sorry Riley. A couple days off won't affect your fitness, it just drives you mentally insane. Hang in there.

From RileyCook on Fri, Apr 05, 2013 at 13:40:06 from 65.130.68.80

Fritz: It's above the knee, like the very top portion of the patella that hurts and also in the surrounding area there. But feels like it's on top of the knee cap. I think it's just inflammation.

Melody: Thanks, you're right it won't affect my fitness, but it drives me crazy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.430.000.000.003.43

3.43 miles easy.  Just testing out the knee to see if I should attempt racing tomorrow.  It felt much better, but it's still a little inflamed.  I am leaning toward running tomorrow, we'll see how it feels when I wake up.  It didn't hurt today, but I could still feel it a little bit.  No pain, just minor discomfort.

Besides I don't run on Sundays and Monday will almost be impossible to squeeze a run in (I just found out yesterday I have to go to Dayton, OH for work next week and have a 6 AM flight out of SLC).  So, even if it's sore after tomorrow I will have at least two days off again.

Adidas Supernova Sequence Miles: 3.43
Weight: 153.60
Comments
From Bam on Fri, Apr 05, 2013 at 13:51:13 from 89.126.28.24

My two cents - take it with a mountain of salt: don't race! You'll get more out of two days off than racing and possibly aggravating something that is healing.

You've nothing to gain/prove by racing tomorrow. Don't forget, you didn't really rest up after the marathon.

You're in good knick at the moment and you shouldn't jeopardize all the hard work you've put in and the great fitness you're developing, for the sake of a non-essential race.

Take a step back and look at the bigger picture...

From Steve on Fri, Apr 05, 2013 at 19:05:48 from 24.10.249.165

I'd say go for it.

From runningafterbabies on Fri, Apr 05, 2013 at 22:31:00 from 208.54.4.139

Good luck!

Race: Strider's WRC Half Marathon (13.1 Miles) 01:07:53, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.0013.100.0015.10

STRIDER'S WRC HALF MARATHON

Well I went back and forth yesterday on whether I should race or not.  My knee has been pretty sore all week and I had missed the last few days of training.  My wife, Amy, advised against running as did Bam via my comment section yesterday (Steve on the same comment section said to go for it) and I told Amy that was the correct and sound advice.  It's the advice I'd give someone if they asked me, but for some reason I couldn't take the smart and conservative advice.  I guess I learned to race through injuries in college and it's stuck with me (I ran a whole cross country season with a stress fracture once).  So, I took the risk and ran this morning.  It wasn't my best effort, but it was still pretty solid and the knee held up pretty good.  The quad did tighten up a bit above the knee in the second half, but nothing I couldn't run through.

I met up with Brett Hales and Bryant at Rainbow Gardens and we carpooled up to the race from there.  We met up with Ken and Steve and got on the buses and were on our way.  Once to the top the lines for the port-a-potties were long so we ran up to the campground 3/4 miles up the road and use the facilities there.  Knee didn't hurt at all on the warm-up...good news.

The gun went off and Bryant, Jace, Brett and I formed the lead pack with Ken and Steve forming their own little chase pack.  By the mile I had gapped the others just slightly and kept a small gap through mile 5 of so, though it was only about 10 seconds or so.  My 5k split was 15:48.  Around mile 5 I heard footsteps and looked down at my watch, I was running about 5:03 pace, so whoever was coming was running sub-5.  By mile 6 Bryant caught up to me and we ran together until 8.5 or so before he started to pull away.  My 10k split was 31:36 (so another 15:48 5k).

My legs felt really heavy and fatigued.  It's always weird when your breathing is fine, but your legs just won't cooperate.  I was battling the best I could but I kept bleeding time.  Around 11.5 I heard footsteps again and knew Hales was gaining on me.  Brett passed me at like 12.4 but I didn't let him get more than 5 meters on me and with .25 to go I kicked hard.  He didn't really want any part of kicking and just kind of let me go.  So, Bryant was first with a 1:07:38 give or take 3 seconds, I was second with a 1:07:53, Brett 3rd in 1:08:02, Jace 4th in 1:08:15, Ken 5th in 1:11 and Steve 6th in 1:13 (old Weber teammates taking the top 6 spots).

My knee is a little sore but actually not as bad as I thought it would be (we'll see how tomorow feels).  This was over two minutes faster than I ran last year when I won this race, so great improvement.  Here are my times and splits from the last three years running this race:

Mile 2011 2012 2013
1 511 514 503
2 512 518 507
3 514 518 507
4 520 512 503
5 525 521 507
6 530 523 505
7 525 520 506
8 539 516 507
9 549 529 519
10 547 526 516
11 559 535 528
12 552 534 526
13 543 525 516
13.1 35 33 27
Final 1:12:39 1:10:24 1:07:53

1:05:xx next year???

Saucony Fastwich 6 Miles: 15.10
Weight: 153.80
Comments
From Bam on Sat, Apr 06, 2013 at 13:23:39 from 89.126.28.24

Hahaha:) I had a bet with myself that you would run - I won the bet.

Great that you were able to get away without doing any damage and that you finished second.

The progression over the years is great to see and I'm sure you'll continue to improve in the marathon too.

Rest up and keep an eye on that knee.

From Rob Murphy on Sat, Apr 06, 2013 at 13:41:18 from 24.10.249.165

You'll be right around an hour in 2017 if you keep up this progression.

Great chatting today Riley and congrats on the fine time.

From Oreo on Sat, Apr 06, 2013 at 13:51:55 from 63.248.232.195

Riley - I was helping at aid station around mile 5-6 you guys were flying!! Great Race!

From ACorn on Sat, Apr 06, 2013 at 16:09:41 from 24.2.76.146

Congrats on a great time! It's awesome to see your time progression. Inspiring stuff!

From Jason D on Sat, Apr 06, 2013 at 18:02:36 from 24.1.80.94

Good work, Riley. Sounds like you've worked through some injuries in the past, and only you really know how you are feeling (an outside voice of reason never hurts though). Look at those splits for 1-8! Had those 3s been 8s you would have had a stellar cribbage hand.

1:05 can't be too far off.

From scottkeate on Sat, Apr 06, 2013 at 19:27:11 from 166.137.119.27

The time improvement over the last three years is awesome! Nice race! The WSU squad was tough today. Hope that knee will be happy tomorrow and on the mend.

From RileyCook on Sun, Apr 07, 2013 at 07:36:30 from 65.130.68.80

Bam: Happy to help you win the bet!

Rob: Too bad diminishing returns is a real thing! Otherwise an hour would be sweet!

Oreo: Thanks and thanks for volunteering at the race.

Adam: Thanks, it's fun to look back and see how far I've come.

Jason: I hope you're right on the 1:05! Hopefully this fall!

Scott: Thanks buddy. I'm looking forward to you killing it at Boston!

From Steve on Sun, Apr 07, 2013 at 09:10:40 from 66.87.126.146

Pretty neat race and a lot of fun to watch. I'll have to get you guys some video of that race sometime.

From AngieB on Sun, Apr 07, 2013 at 10:46:10 from 65.130.73.138

Go Weber! Great PR and a ton of great PR's ahead for you.

From Fritz on Sun, Apr 07, 2013 at 14:13:41 from 65.100.192.74

Great job Riley. I hope that knee is feeling ok today. 1:05:xx next year for sure.

From Jake K on Sun, Apr 07, 2013 at 14:21:02 from 67.177.11.154

I don't think there have been very many 1:07s on that course, ever. Very good run.

Its nice to have these benchmark races to compare year to year, and see the progress. Really shows what consistent work can do.

From Mattrow on Sun, Apr 07, 2013 at 16:21:24 from 75.169.26.136

Good, race. Good to hear that you didn't have any set backs because of your knee. Nice improvement over the last three years.

From SlowJoe on Sun, Apr 07, 2013 at 16:25:54 from 96.61.24.215

Nice job on the consistent improvement, wow. Sounds like a pretty cool battle at the end too, congrats!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run.  Resting my knee in hopes of nipping this in the bud for good.  I don't this morning's flight helped my cause at all.  It felt worse after the flight than in the morning.  I wore a compresssion sleeve for the flight and most of the day in hopes of preventing further swelling from flying.

PM core workout at hotel in Dayton.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run, resting my knee.  I woke up and my knee still is not ready for a run.  I am not going to run until I feel zero discomfort walking around and doing regular activities.  Ice and compression sleeve throughout the day.

PM core workout in hotel room.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run, resting my knee.  This is the best my knee has felt in 1.5 weeks.  But, I don't want to rush anything.  I am going to exercise some discipline and forego at least one more day of training to allow the knee to heal.  Ice and compression sleeve almost 24/7!

 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.160.000.000.005.16

5.16 miles easy in downtown Columbus, OH.  My knee felt good when I woke up.  I couldn't feel any pain or discomfort at all, so I decided to test it out on an easy run.  I was shooting for 5 miles.  I could feel it a bit once I got going and throughout the whole run, but it was never painful or even uncomfortable.  My breathing felt way heavy for only missing the last 4 days!  My knee felt ok still after the run.

PM I flew home today and wore the compression sleeve the whole day to avoid swelling from flying.  Just like on the way out the flight set the knee pain back slightly, but not too much.  If it feels ok in the morning I will attempt another run.

Adidas Supernova Sequence Miles: 5.16
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.501.000.500.007.00

7 miles.  My knee felt about the same this morning as it did yesterday morning, which is good news considering I ran yesterday.  So, it was able to handle 5 miles easy without a setback.  Today I went 7 miles and I wanted to test it out at faster paces, so I did a progression run and kept dropping to pace to see how it would respond.  If it hurt at any point I would back off.  It didn't hurt at all during the run and I got down to sub-5:00 for the last half mile.  The real test though will be how it feels tomorrow after a bit more of a push.  I will keep it iced and compressed most of today.  Hopefully it will not suffer a setback and I can resume normal training again next week...fingers crossed (I feel like my fitness has taken a nose dive!)

Asics GT-2000 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.070.000.000.009.07

9.07 miles easy.  I met Bryant and Ken to run an easy run this morning.  My knee is holding up ok, but I didn't feel comfortable pushing it much further than this.  I think with taking tomorrow off it may be ready for normal training next week; I hope so at least.  If I can get a regular week of training in, I may still race SLC next weekend.  If not, I may just use the race as a hard effort.  It all depends on how my knee holds up.  I feel like I've lost a lot of fitness, but hopefully I can get some of it back next week.

Adidas Supernova Sequence Miles: 9.07
Weight: 0.00
Comments
From Fritz on Sat, Apr 13, 2013 at 13:44:58 from 64.134.229.143

sorry to hear the knee is still acting up. My knee started hurting in late February and rather than laying off it I continued running as much as it would let me because I still wanted to run Boston. But then two weeks ago it completely broke down and now I won't be running Boston and if I don't start seeing improvements soon I may miss a bunch more races this spring, including Ogden. I guess all I am saying is that it's probably more wise to miss one race, especially if it isn't a big race, to allow yourself to heal and to race the rest of the season.

Just my two cents. You know your body best.

From RileyCook on Sat, Apr 13, 2013 at 14:48:58 from 65.130.68.80

Yeah Fritz I know this has been a frustrating year for you with your knee.

I am being pretty conservative with it (minus the race last Saturday). I skipped the first half of this week even though it wasn't really painful, but I could still feel it and knew it wasn't ready. If it hurts ever or even if I feel some discomfort I will back it off and take another day off. Tomorrow off should really help out.

Today I noticed it, but it never approached pain or discomfort.

Thanks for the advice though, I will certainly try to play it safe.

From Fritz on Sat, Apr 13, 2013 at 15:01:16 from 64.134.229.143

I am sure you are smarter than me but I do feel somewhat obligated to share the little wisdom I have gained through trial and error :)

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
From allie on Mon, Apr 15, 2013 at 08:50:35 from 97.117.92.150

i was also targeting slc half as a PR race. plans change quickly, eh? :) you can still get a good run in though. good luck.

From RileyCook on Mon, Apr 15, 2013 at 09:10:05 from 132.3.45.81

They can certainly change quickly (as can the shape of my gut unfortunately).

I knew when my knee started to hurt that my fitness was going to drop quite a bit, and that's why I still went ahead with Strider's Half. I had worked hard and wanted to get at least one fast race out of it!

Hopefully we'll both be back in top form by summertime!

From Jake K on Mon, Apr 15, 2013 at 14:24:34 from 67.177.11.154

You've got some big ones on the schedule (esp if you are still planning to run Ogden / Duluth) - don't throw those away for something that it the grand scheme of things, doesn't really matter. If you go run 64:XX at the US half champs, no one will remember if you ran 62, 72, or 92 minutes at the SLC 1/2 :-)

Too much injury carnage on the blog recently - don't be the next one!

From Jake K on Mon, Apr 15, 2013 at 14:26:40 from 67.177.11.154

And for the record, I'm impressed you've even taken some days off. Smart, obviously, and the right thing to do... but not very FRB-like :-)

From RileyCook on Mon, Apr 15, 2013 at 14:41:32 from 132.3.45.78

In truth I was much better at skipping days when I was injured before joining the blog! haha.

But I am being very careful with it. It sucks to be rolling fitness-wise and then have to lay off, but long-term it's the right thing to do.

I am debating whether to take more time off this week. It's tough, because it doesn't hurt at all anymore and it doesn't bother me or impede my running. But, I can still "feel" it; I know it's not 100% gone.

But you wonder "well can I train easy and it will go away or do I need to lay completely off it a bit longer?" Hard to say. Today was the best it's been in two weeks though and I did run three consecutive days last week before taking yesterday off. So we'll see. I won't run/train at all though if it gets worse.

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
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
From SpencerSimpson on Thu, Apr 18, 2013 at 13:01:11 from 208.76.198.38

glad to see you are able to workout again bro. Hope to see you saturday. don't blow that knee up. It's a long season. Good luck SLC Half. I will find you at spots...

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
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
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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.600.000.000.009.60

9.6 miles easy on the base perimeter road.

Adidas Supernova Sequence Miles: 9.60
Weight: 153.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.060.000.000.0011.06

11.06 miles easy on the Riverdale parkway with Bryant, Jace, and even....wait for it....Ben!  A bit colder out this morning.  Pace was very easy.

Asics GT-2000 Miles: 11.06
Weight: 153.80
Comments
From Ben VanBeekum on Tue, Apr 23, 2013 at 09:55:11 from 137.190.134.248

Wait are we talking about the Ben Van Beekum? Man I thought that kid had retired or something. I think you should feel pleasured with such grace and elegance to even have the opportunity to run with a guy of his stature! Jealous! ;-)

From RileyCook on Tue, Apr 23, 2013 at 09:58:25 from 132.3.45.83

I have to admit, it was quite the treat/honor to run with him. Did you know there was a huge piece in the Ogden Standard Examiner about that guy last week? That's one famous cat.

From SpencerSimpson on Sat, Apr 27, 2013 at 16:55:38 from 50.73.45.89

good to see you back Ben! Great workouts this week Riley off a nice win Saturday. Thank you for the new profile pic. So much better...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.630.000.004.009.63

MILES & QUARTERS

I met Bryant at the 21st Street Pond to do a light hard workout to keep our fitness sharp.  We did three by one mile and four by a quarter mile.  Splits: 4:55 4:53 4:51 then 4:00 rest and 1:09 1:05 1:05 1:04

We saw Coach Hislop at the end and had a good chat with him.  He was about to start his 8-mile walk.  It's always good to see Coach, he made me the runner I am today.

Oh and I forgot to mention I think one of the homeless men who sleeps near the pond yanked my UA earwarmer that I took off after the second interval and set on a sign.  It was gone and nowhere to be seen when we finished.  If I see a homeless man wearing it later on, I will certainly just let him keep it, it'd be funny to see though!  Now I need to buy a new earwarmer though!

Saucony Fastwich 6 Miles: 9.63
Weight: 154.60
Comments
From scottkeate on Wed, Apr 24, 2013 at 09:04:58 from 192.150.9.200

That's a great session. Nice work!

From RileyCook on Wed, Apr 24, 2013 at 09:08:57 from 132.3.45.78

Thanks Scott. I was impressed Bryant wanted to do a hard workout this soon after his marathon. But apparantly that race didn't take anymore out of him than a regular Saturday run, dude's fit!

From scottkeate on Wed, Apr 24, 2013 at 12:09:26 from 192.150.9.200

I'd say he's fit. You both are. I still have heavy legs from Boston. I'm sure it doesn't have anything to do with age.

From Sasha Pachev on Fri, Apr 26, 2013 at 16:56:59 from 69.28.149.29

How is the knee?

From RileyCook on Sat, Apr 27, 2013 at 22:46:51 from 65.130.68.80

My knee has been pretty good this week. It's not gone, but there's no pain or discomfort. It is barely noticeable but still there a bit. If I keep icing it and wearing the compression sleeve it should be gone somewhat soon I think.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.700.000.000.0011.70

11.7 miles on a loop around base, nice morning.

Pearl Izumi EM Road M3 Miles: 11.70
Weight: 154.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.350.000.000.005.35

5.35 miles easy pushing the kids in the double jogger and running with Amy.  I threw in four strides at the end to get some turnover.

Adidas Supernova Sequence Miles: 5.35
Weight: 151.80
Comments
From Bam on Fri, Apr 26, 2013 at 14:09:24 from 89.126.28.24

You better watch that Jason, he's copying your running style: you might need to explain to him that 'us' elites are born with the gift to glide:)

Race: Thanksgiving Point Half (13.109 Miles) 01:14:59, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.6413.110.000.0016.75

THANKSGIVING POINT HALF MARATHON

Well not a lot went right in the race, but hey it happens; they can't all be great.  After two miles it was a three-man race between Jace Nye, Jon Kotter, and me.  We stayed together through 7-8 miles or so and then I had to pull off for a pit stop.  My stomach was acting up all morning and it didn't quit once the race started.  After the stop I tried to get back in the race.  I timed the gap at one minute and tried to increase my pace.  I knew I'd really have to get moving.  So, I increased my pace, or so I thought, but actually I was still running the same pace as before my stop.  At mile 9 I timed the gap at one minute still and threw in the towel after that.  My legs were heavy from last week and I didn't want to crank the finish hard with no promise of an increase in place.  So I coasted in from mile 9 on and my legs were more than happy to slow down.

The bathroom stop was annoying and yes I was still perfectly in the race for first when I stopped, but in all honesty I don't think I would've had the legs today to beat Jace and Jon even without a stop.  My legs really were a lot heavier and fatigued than I thought they'd be.  I think 3rd was in the cards from the get-go.  At least this way I got to rest my legs for four miles instead of battling for 10-13 and then taking third anyway.  Jace and Jon both ran very well and deserved 1st and 2nd.  Great guys and it was fun to run with them.  We talked quite a bit throughout those first 7-8 miles...good times.

The best news is my knee didn't really bother me at all and still feels pretty decent.  I'll take that good news, third place, and $150 bucks anyday! 

For those that haven't raced this course, throw it on next year's calendar.  It's a beautiful course and it's challenging.  The organization is A+, as is the hospitality.  Kendall, hats off to you for directed yet another great race!

Splits (I stopped my watch for the pit stop without realizing I had and so I can't remember exactly where it was at; I will look once I transfer my garmin data to connect.):  532 524 508 519 530 525 514 528 528 550 550 602 601 536pace for last 0.1

Pearl Izumi EM Road M3 Miles: 3.64Pearl Izumi EM Road N1 Miles: 13.11
Weight: 0.00
Comments
From Kendall on Sun, Apr 28, 2013 at 00:31:02 from 70.208.2.31

Thanks for the kind words Riley. Great watching you guys pulling away at the start--what a great group. Congrats and thanks for coming out to spend the day with us.

From Josh E on Sun, Apr 28, 2013 at 20:33:53 from 75.162.192.61

Must be nice to coast at sub 6. I'm glad the knee is cooperating. Very smart not to push unnecessarily.

From JPark on Sun, Apr 28, 2013 at 20:51:09 from 174.52.34.169

Riley, I never had the chance to congratulate you for last week's win at Salt Lake. Absolutely amazing! Great job snatching the PR. A 1:07 on that course with those conditions is incredible. Keep that knee healthy. I'm not aware of all the fast folks signed-up for Odgen, but with Fritz doubtful, I've got to believe you are the strong-strong favorite for the win. With the great year you've been having, it's time for your big Marathon breakthrough.

From Matt Poulsen on Mon, Apr 29, 2013 at 22:08:43 from 98.202.242.213

Nice training run for you! Very smart to back off like that. I agree with Justin -- your breakthrough marathon is just around the corner.

From runningafterbabies on Thu, May 02, 2013 at 09:14:42 from 71.195.219.247

That was a great race, especially after coming off of a 1:07 on the SLC course!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.170.000.000.006.17

6.17 miles easy around my neighborhood at 4:30 am before I have to leave for the airport.  I was hoping to run more in the evening but we didn't get to our hotel in Ohio until 10 pm due to delays.

Asics GT-2000 Miles: 6.17
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.480.000.000.0013.48

6 miles easy near the hotel in Dayton in the early morning.  The time change is killing me.

7.48 miles easy at Englewood Metropark on some trails.  We were lucky to get out of meetings a tad early today so I talked my co-worker into heading to the park to run on some trails.  Beautiful trails with a nice variety.

Adidas Supernova Sequence Miles: 6.00Pearl Izumi EM Road M3 Miles: 7.48
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.164.004.000.0016.16

AM: AEROBIC BUILDER: FARTLEK

I ran an aerobic builder on the roads near the hotel.  It's hard to get the body moving 5 minutes after waking up at what is 3:00 am in the time zone I'm used to, but it turned out ok.  The goal was to alternate 5:40/5:10 every mile for eight miles.  Actuals: 5:42 5:06 5:33 5:09 5:39 5:07 5:42 5:06

PM: 4.71 miles easy at the Metropark again.  Just had enough time for a quick run before I had to drive my co-worker to Cincy to fly out (he got to leave a day earlier than the rest of us).

 

Adidas Supernova Sequence Miles: 11.45Pearl Izumi EM Road M3 Miles: 4.71
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy.  It's getting harder every morning to wake up and run out here in Ohio.  I'm just so tired.  I hit snooze way too many times and only ended up with enough time for 7 miles before our meetings.

Again I wanted to run in the evening but we were in meetings until 5:30 and then had to drive to Cincy in rush hour traffic and didn't get to our hotel until 7:00 and by then I was too hungry and just didn't get back out for a run.

Adidas Supernova Sequence Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.430.000.000.007.43

7.43 miles easy.  I got back into town around 3 and went running with Amy and pushing the kids for four miles and then I tacked on a few more after.  My mileage is certainly not where I'd like it to be for Ogden coming up, but oh well.

Pearl Izumi EM Road M3 Miles: 7.43
Weight: 0.00
Comments
From bdase on Fri, May 03, 2013 at 21:32:48 from 160.7.242.251

You've done well considering all the travel and the busy week. No worries. Still got a little time.

From Ben VanBeekum on Sat, May 04, 2013 at 09:09:20 from 67.169.244.46

I think your mileage is fine, besides you been pushing hard for so long I would take these next couple of weeks and take and it easy, your fitness isn't going to improve, now its just a maintaining game. I am excited to see you throw down on our turf, it will be fun to watch.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.008.000.000.0020.00

LONG RUN

I met up with Bryant, Jace, and Brad Osguthorpe in Morgan for a long run.  It was good to see Brad; I don't think I've seen him in a year or so.  He's very much still in good shape!  We ended up with 8 miles of pretty good quality: 5:52 5:44 5:41 5:34 5:33 5:31 5:27 5:15

Pearl Izumi EM Road M3 Miles: 20.00
Weight: 154.40
Comments
From Matt Poulsen on Sat, May 04, 2013 at 15:10:39 from 98.202.242.213

Nice week, Riley! Keep it up.

From scottkeate on Sun, May 05, 2013 at 15:24:54 from 71.199.4.146

Nice workout! I like the progression on the 20-mile run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.030.000.000.0012.03

12.03 miles easy on the Riverdale Parkway with Ken, Bryant, and Bret.  The good news is that the weather was warm; the bad news is that with the warm weather come the bugs on the parkway!

Asics GT-2000 Miles: 12.03
Weight: 153.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.257.200.000.0016.45

AM: AEROBIC BUILDER

We had a great group out this morning: Ken, Bryant, Jace, Bret and even Sariah wanted to join us though she'd be running a different pace.  We met at the Riverdale parkway and warmed up two miles and then went into the workout.  Jace is racing Saturday so he only wanted 6 miles, so the goal was at least 6 miles though Bryant and I were considering 8 if we felt good.  The pace was spot on the whole time and everyone finished the 6 miles on pace, it was pretty cool to have a group of five guys run 6 miles at 5:18 average pace all together the whole way.  At six miles Bryant kept going on for 8, I stopped for a potty break and the others called it good at six miles.  After my pit stop I figured I'd do either two more miles or as far as I could get without having to stop again as my stomach was bugging me.  I did another 1.2 miles in 5:18 pace but then had to stop again and at that point just called it good at 7.2 total miles.

Splits: 5:21 5:16 5:19 5:19 5:18 5:17 5:18

PM: 4.95 miles easy with Amy and while pushing the double jogger.  Nice evening with a little wind.  Amy had us run up the monster hill in the neighborhood and pushing the double jogger up it really works your calves!

Adidas Supernova Sequence Miles: 4.95Pearl Izumi EM Road N1 Miles: 11.50
Weight: 153.60
Comments
From Josh E on Tue, May 07, 2013 at 13:26:16 from 205.235.104.4

Nice run Riley. Is that anyone's goal marathon pace?

From Trevor Baker on Tue, May 07, 2013 at 14:05:20 from 174.27.192.123

Nice! I'm calling up Flotrack and have them do a workout Wednesday with you guys haha!

From RileyCook on Tue, May 07, 2013 at 14:09:30 from 132.3.45.82

Josh: I think Bryant is going to attempt that as his marathon pace at Ogden. Brett and I will likely start out easier than that however. 5:20 has just kind of become our pace on these workouts. Hopefully we can make it 5:15 soon and down from there.

Trevor: Haha, yeah I'm sure Flotrack would love my pit stop especially!

From Josh E on Tue, May 07, 2013 at 14:15:16 from 205.235.104.4

That was my guess given he ran about that for the 30k. I am thinking sub 2:20 is in the works. It will be interesting to see if he holds up.

From RileyCook on Tue, May 07, 2013 at 14:25:57 from 132.3.45.82

I think he can break 2:20. He's run 2:21 before at UVM and he's in substantially better shape now than he was back then. The kid's an endurance machine.

Like you said he ran like 5:18 for the 30k and the marathon will be aided, so I think he can do it.

From Trevor Baker on Tue, May 07, 2013 at 14:43:12 from 174.27.192.123

He needs to find some nasty competitive marathon that's flat and at sea level this fall and he'll have a OTQ mark it sounds like.

From RileyCook on Tue, May 07, 2013 at 15:18:35 from 132.3.45.82

Trevor, yeah I agree. I think he can hit it in the fall. We're both running St. George, which obviously wouldn't count, but maybe later in the fall he could hit one at sea level.

I think I'll try to hit 1:05 half first and then maybe next year with more marathon experience and training shoot for an OTQ.

When are you planning your marathon debut?

From scottkeate on Tue, May 07, 2013 at 16:15:05 from 192.150.9.200

Super impressive to have that many of you running together. Definitely the powerhouse training group in the state for road racing. Nice work!

From Trevor Baker on Tue, May 07, 2013 at 16:25:27 from 174.27.192.123

Riley, you've always had the edge on the half marathon ever since you hit the road running scene. I def think that a sub 105 is not too distant for you. The marathon will also continue to develop as we all know it's not a one and done deal.

Debut? Who knows... I'd like to give it a whirl in the fall. St. George would be fun, I'll just have to see how training progresses and how to balance life with PT school and an infant as well this summer.

From RileyCook on Tue, May 07, 2013 at 16:30:58 from 132.3.45.80

St. George is like the main stage of racing in Utah in my opinion. I love it down there and it's a really deep and competitive field. And they take good care of ya. It'd be a good choice for you.

From Jason D on Tue, May 07, 2013 at 18:48:52 from 24.1.80.94

Looking strong, Riley. Looks like you are continuing to drop that pace. That must be quite a sight to see a good group dropping low 5s.

From SpencerSimpson on Wed, May 08, 2013 at 07:37:13 from 50.73.45.89

nice workout again brotha. Impressive group up north yall have. Hope the knee is good for ya in a couple of saturday's...

From mike⇒nelson on Wed, May 08, 2013 at 08:45:26 from 199.127.123.162

You guys have a great group up there! Keep it up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.740.000.000.0013.74

AM: 8.74 miles easy.  I met Ben and Jon in North Ogden for a nice, easy morning run.  It was beautiful out there just after the rainfall.  Great to see those two back out running and training again after being on the injury reserve for a few months now.

Update on my knee.  I stopped mentioned my knee as I'm sure people were sick of hearing about it daily.  But, it feels great now.  I think the inflammation is gone, but I am still icing it and treating it as though it's not gone just for safety precautions.

Update on training and Ogden Marathon.  I decided I'm going to do a very minimal taper (at least compared to what I've done in the past) that will start this Saturday.  Two reasons for this: I feel like I've over-tapered in the past and also I want to somewhat "train through" Ogden.  I want to still do well there, but with my lack of volume in April my hopes aren't as high and I don't want Ogden to slow down my training too much for Duluth in June.  But don't get me wrong I will still race it hard and try my best, I just am not going to back off as much leading into the race.

Lunchtime: 5 miles easy on the base perimeter road.

Asics GT-2000 Miles: 5.00Pearl Izumi EM Road M3 Miles: 8.74
Weight: 152.60
Comments
From Dave Taylor on Wed, May 08, 2013 at 15:16:29 from 63.255.191.163

Glad to hear the knee is doing better!

I think you should go out hard in the marathon :]

From Jason D on Wed, May 08, 2013 at 16:40:04 from 24.1.80.94

Good news, Riley. I think emphasis on the taper can be somewhat extreme, such is why I am going between what I have done in the past (about weeks) and the Sasha method, which is about 2-3 days :)

From runningafterbabies on Wed, May 08, 2013 at 20:44:50 from 208.54.39.230

You might just have your best race... Glad your knee is on the mend

From Bam on Thu, May 09, 2013 at 05:28:08 from 89.126.28.24

Bet you're too chicken to go out fast.

Dave made me do it. Dave told me to say it. Honest. I'm sorry, I didn't mean it. Dave said, he'd set Brandon on me if I didn't do it.

From Rob Murphy on Thu, May 09, 2013 at 08:59:59 from 163.248.33.220

Are you referring to Jon Kotter?

From RileyCook on Thu, May 09, 2013 at 09:07:17 from 132.3.45.81

Rob: No, Jon Heslop. He was training with us up until New Year's when he got injured. He was in about 2:35 marathon shape when he got hurt, good runner.

Bam: I absolutely am too chicken, and not scared to admit it!

From Josh E on Thu, May 09, 2013 at 09:14:42 from 205.235.104.4

You Ogdenites/Ogdenians with your Heslops and Hales. You need to get a Farr or a McFarland in the mix.

I just went to a Hales wedding reception in Layton on Tuesday and it was a sugar-filled love fest.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.003.8412.04

200 METER REPEATS

I met up with Brett, Bryant, and Sariah to do some 200 meter repeats at the 21st Street Pond.  They were kind enough to humor me and do a birthday workout with me of 32 200-meter repeats for me turning 32 today.  We wanted to keep them easy though since we have the marathon next week so we aimed for 35 seconds and did a 200-meter jog for rest at 6:50 pace.

The problem is I lost track very early on with the count.  I forgot my watch had autolapped twice already after the warmup during some strides (and after I had switched it to kilometers and a 0.2 kilometer autolap) before we started.  So later in the workout I thought I could just subtract two (for the two mile warmup) and then divide by two to get our count.  But really I needed to subtract four and then divide by two because of those strides.  So long story short we only did 31 thinking we'd done 32.  But we did do two strides (about 100 meters each) before we started, so we'll count it.

We averaged 34.97 seconds for the 31 reps, so right where we wanted it.  I also planned to do the 32nd one in 32 seconds, but turns out it was the actually on the 31st and I did it in 31 seconds.  So the whole 32 thing didn't really pan out...haha.  But that's all right.  A good workout with good company this morning. 

Saucony Fastwich 6 Miles: 12.04
Weight: 152.40
Comments
From Bam on Thu, May 09, 2013 at 09:31:13 from 89.126.28.24

Happy birthday Riley. Nice birthday workout. But I think you should get back out there tonight and do the exta rep; because if you don't, I doubt you'll be able to sleep tonight:)

From AngieB on Thu, May 09, 2013 at 09:53:15 from 159.212.71.17

Happy Birthday! Wow Sariah is a trooper. She invited me to run with her and little did I know it was with you guys. Theres no way I can keep up with all that. She will be kicking butt running with you guys.

From RileyCook on Thu, May 09, 2013 at 10:01:00 from 132.3.45.80

Thanks guys.

Angie: Sariah did the same workout as us, but not the same pace (otherwise that would've been a monster workout for her).

You should come run with her when she does workouts at the same time as us! She figures if she meets us and does the same workout only at her pace, it'll help her get more quality workouts in.

From AngieB on Thu, May 09, 2013 at 10:04:15 from 159.212.71.17

Ya I think I will come on my days off for sure. I will be wayyyyyyy behind but it will be good to have her to push me. 5:45 is soooo early though haha.

From runningafterbabies on Thu, May 09, 2013 at 10:15:07 from 71.195.219.247

There is no way I could have kept track of 32 200s - that's what = 8 miles around the track? Wow, I don't think I've ever done more than 5. Impressive.

From runningafterbabies on Thu, May 09, 2013 at 10:15:17 from 71.195.219.247

Happy Birthday too!

From RileyCook on Thu, May 09, 2013 at 10:18:07 from 132.3.45.80

Yeah it was/would have been 8 miles total with the jogging rest. But we did it on a paved path around a pond, which is a one-mile-ish loop. So, only 8 laps.

From bdase on Thu, May 09, 2013 at 10:47:37 from 67.214.231.170

Happy Birthday!

What's up with 200's? Didn't you do 400's on this workout last year? :P, must be getting old. haha jk

From SpencerSimpson on Thu, May 09, 2013 at 12:21:10 from 63.82.19.2

Happy Bday Riley. Nice workout and yes Brandon his age is showing... :)

From Rachelle on Thu, May 09, 2013 at 12:23:47 from 159.212.71.200

That is awesome! Happy Birthday Riley.

From Mattrow on Thu, May 09, 2013 at 15:39:29 from 132.3.45.83

happy birthday. Good workout. If I didn't keep track of my laps with my watch I could never keep track.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.430.000.000.005.43

5.43 miles easy.  So I decided to run on the trails after work.  I really needed to get more sleep, so I figured I'd run in the afternoon.  I planned on just doing an easy 8 miles or so on the Bonneville Shoreline, but when I got to Adam's Canyon I got the irrestible urge to run up it.  It's super steep but not real long (I climbed 925 feet on the run).  Unfortunately toward the top on the really steep part I was about to pass a hiker who stepped to the side to let me by and instead of watching my footing I was thanking him and my left foot slipped off a rock and I face-planted on the rocky trail.  My right leg to the brunt of the fall and it got cut up pretty good.  So after that I headed back down to get to my car to clean the cuts.  By the time I got back it was starting to bruise and it's a bit sore now.  So, long story short I had to cut the run short and before the top of the trail.  How embarrassing though to eat it right in front of that dude!  At least he was kind enough not to laugh!

Hopefully it's just bruised and will heal in the next few days. 

Adidas Supernova Sequence Miles: 5.43
Weight: 152.20
Comments
From Josh E on Sat, May 11, 2013 at 18:08:59 from 65.130.199.181

Forced taper.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.390.000.000.0013.39

13.39 miles easy.  90-minute run with Bryant and Brett as the three us begin to wind down a tad for Ogden next week.  My leg feels sore from the fall yesterday, but only in the sense it's bruised.  It's nothing that hampers my running at all, so that's good.

Pearl Izumi EM Road M3 Miles: 13.39
Weight: 152.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy with Ben and Ken on the Riverdale Parkway.  Ken had Ben and me laughing hard the first two miles with his stories of his time spent last week in the backwoods of Kentucky!  Ken has quite the Southern accent, he sounded just like a character out of the tv show Justified.

Asics GT-2000 Miles: 10.00
Weight: 0.00
Comments
From Steve on Mon, May 13, 2013 at 15:18:35 from 216.189.221.66

You guys gotta get serious. Last time I was talking with the three of you, you were discussing Ken's %$@&sack.

From RileyCook on Mon, May 13, 2013 at 15:42:09 from 132.3.45.82

Haha! I know these guys are a bad influence on me!

From Ben VanBeekum on Mon, May 13, 2013 at 18:41:40 from 216.206.44.14

I don't know what the Hell your talking about? I think Ken still has the biggest balls though! Just sayin'

From RileyCook on Mon, May 13, 2013 at 20:05:24 from 65.130.87.168

Ben refer to the comment section of Oct 22 on my blog from last year:

http://rileycook.fastrunningblog.com/blog-10-22-2012.html

From Ben VanBeekum on Mon, May 13, 2013 at 20:11:30 from 216.206.44.14

Hahaha!!! Wait for it.... Classic!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.433.000.000.009.43

I met up with Ken at the Wal Mart Grocery in South Ogden.  We did 3 miles easy, a 3-mile pickup (5:26 5:26 5:19) and then a 3.43 mile cooldown.  The weather was perfect, couldn't ask for better.  This is the best time of year for running weather-wise, allergy-wise not so much, but I can trade that off for the nice weather.

Pearl Izumi EM Road N1 Miles: 9.43
Weight: 155.20
Comments
From AngieB on Tue, May 14, 2013 at 14:40:18 from 65.130.76.191

Oh man I couldn't agree more about allergy weather right now but I agree the weathers awesome!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy on the base perimeter road.  Legs still feeling a tad heavy, but they should be good to go by Saturday.

Pearl Izumi EM Road M3 Miles: 6.00
Weight: 152.40
Comments
From scottkeate on Wed, May 15, 2013 at 09:25:16 from 192.150.9.200

Sending you some good energy for a fantastic race on Saturday. You're in amazing shape right now and deserve to have a great race.

From Trevor Baker on Thu, May 16, 2013 at 12:10:42 from 204.99.171.183

You'll crush it Riley! I'll be anxiously awaiting results... probably refreshing 100 times the results page.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Schedule rest day.  Well the marathon is almost here.  For anyone interested I believe you can track my race via the following link:

http://www.racemyrace.com/hosted/ogden_full.php?rid=161&rrid=23678

Weight: 151.40
Comments
From allie on Thu, May 16, 2013 at 20:01:17 from 97.126.223.200

good luck.

From Jason D on Thu, May 16, 2013 at 20:32:56 from 24.1.80.94

Good luck, Riley.

From Jake K on Fri, May 17, 2013 at 07:56:36 from 67.177.11.154

If the rain holds off, it should be really nice and cool tomorrow.

Good luck!

From Rob Murphy on Fri, May 17, 2013 at 08:05:32 from 163.248.33.220

Try not to suck!

I was just looking at Bobby Knight's new book - "The Power of Negative Thinking".

From RileyCook on Fri, May 17, 2013 at 09:09:27 from 65.130.87.168

Thanks guys! It should be fun, well at least for 15 miles or so ;-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.650.400.000.003.05

Last shakeout before the marathon tomorrow morning!  Legs are feeling pretty decent.  I got ten hours of sleep last night too!  So I should be rested and ready.  Weather forecast isn't looking too good (rain and a little head-ish wind), but we'll deal with whatever gets thrown at us (besides no way it'll be worse than UVM last year right?)

I don't have any specific time or place goals.  I just want to get out and run hard and go off of what pace "feels" right.  I have been super strict on my diet the last few days and will continue that today, so hopefully I can avoid the pit stop too. 

It should be an exciting race with several fast runners; making the podium is going to take a pretty good time.  Good luck to everyone that's running and I hope to see several of you up there.

Asics GT-2000 Miles: 3.05
Weight: 152.20
Comments
From Ben VanBeekum on Fri, May 17, 2013 at 09:21:14 from 67.169.244.46

Dude you are ready to roll! Just let the race come to you and you will do great! Any request for gels, or drinks? I will be on my bike cheering you on!

From Bam on Fri, May 17, 2013 at 09:23:53 from 89.126.28.24

Good luck Riley. Looking forward to seeing how you go.

From Dave Taylor on Fri, May 17, 2013 at 21:46:05 from 174.23.74.200

Rock it dude!

From runningafterbabies on Fri, May 17, 2013 at 23:33:56 from 71.195.219.247

Best of luck, Riley. You are prepared!

Race: Ogden Marathon (26.22 Miles) 02:39:23, Place overall: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.5026.220.000.0026.72

What a miserable day all around. Bad, bad day for me. I will write more later but to head off the main questions, no I didn't have stomach issues nor a pit stop. Yes, I did try my best. I don't know even now what the problem was. I stopped for like 10 seconds to tie my shoe just after mile 8 and then just never got back in a groove. By mile 10 my legs felt like they did at mile 20 at Phoenix Marathon. Clearly a very bad sign. By mile 15 my legs were really hurting and my energy levels were like zero. It was weird. I feel grateful I was just able to finish because it was sure looking like I was in trouble of not finishing.

Ok, here's a more detailed report:

I was very proud of my efforts to keep a very strict eye on my nutrition in the days leading up to the race so as to avoid GI issues.  I cut out all dairy, sugar, soda, and anything even close to resembling greasy or spicy food.  I tried to eat well all week but really buckled down starting Wednesday night.  I think was the main (maybe only) positive part of the race today as I avoided stopping for a pit stop or even having an upset stomach for the first time ever in a marathon.  So, I will try to replicate what I ate in future races.

This morning I may have skimmed too much on breakfast though in efforts to avoid GI issues and that may have factored into the low energy levels.  I went with the all liquid breakfast of Gatorade, Clif Shot Blocks, and a Honey Stinger gel.  It may not sound like much, but it was still like 400 calories.  I don't know, maybe I needed more.  I'm open to thoughts on that.

I met up with Bryant and rode up on the bus with him and also with some family.  The starting area was a miserable place!  It was a swampy, muddy mess, not to mention cold.  Unfortunately, even with being on the last bus we still had to wait 1.5 hours for the start, which is just too much to be sitting in the cold and rain.

The gun went off and I found myself in the lead with Jason Holt, which surprised me since I don't feel like the pace was too fast by any means.  By mile 4 Bryant and Brett finally caught up to us and the four of us ran together for a bit.  The first 8 miles were straight into a headwind (5-7 mph) and they were very rainy.  During mile 8 I stopped to tie my shoe (which somehow came undone despite a double knot and being tucked under the cross laces).  I told the others I was going to speed up for about 100 meters and then pull over to tie it.  I was only stopped for about 10 seconds, but man did Bryant take advantage of that!  He took off and dropped the other two at that point.

I tried to work back up to Brett, who had dropped to third in that quick surge, but tried to do it slowly.  I figured I could get back to him in a mile or so, as the pace wasn't difficult.  But somewhere in here I just hit a wall, I know way early to be hitting walls!  But, I just got zapped of enregy.  So, I took out my Clif Shot Blocks and took one at mile 9.  At mile 11 I got my first Honey Stinger down with my first water too.  I went with the drink when you're thirsty strategy today, which worked fine I think, especially with the cool weather.

I was still maintaining what I'd consider a decent pace for the rollers, but it was feeling way harder than it should have and my legs were just tired.  I came through the half in 1:13:30, which was slower than I would've liked.  By mile 15 Justin caught me and asked how I was feeling.  I told him I felt fine cardio-wise, but that my legs were just dead.  He said he felt so-so and then dropped me.  I thought Justin ran a great race for where he's at in his training.

Around this time I thought to myself, "Something is not right.  I don't know what's going on but no way should I feel this tired, stiff, and low on energy.  I run faster than this and further than this every Saturday!  What is going on?  I don't feel sick or anything, but something is seriously not right!"

Once I entered the canyon I was really bleeding time and I started wondering if I was going to make it to the finish.  It was very early to be bleeding that much time, so I was concerned.  During mile 19 I was feeling sorry for myself and I had had a rock in my shoe since mile 12 and I thought oh who cares anymore! I'm stopping to get this rock out!  So I stopped and took my shoe off and emptied the rock.  Then I just stared into space for like 15 seconds wondering how this had happened.  This was a crictical point in whether I was going to finish or not.  The temptation was there to stop, but I made the mental decision to keep going no matter what unless my health was at jeopardy, which is wasn't.  So, I put my shoe back on and started trotting along again.  I looked down at my pace and saw that I was still in the 6:30s.  So, I yelled at myself in my mind, "Start running like a man you pansy!"

That helped for one mile as I managed a 6:06.  I was like "Yes, that's more like it!"  Funny how before the race if you told me I was going to be happy with a 6:06 mile 20 I would've said you're out of your mind.  But I was really happy with that effort at this point.  But tiredness set back in and I slipped back to 6:20s and 6:30s again.  Every step was a huge effort.  But I tried to keep plugging along.

During mile 23 I gave into the sore legs and fatigue and walked a few times, not for long but I did have some walking stretches.  This was the second critical point where it would've been easy to throw in the towel.  But I yelled at myself again to get running!  I knew if I walked too much more my legs weren't going to get going again.  From this point on I was somehow able to manage 6:20s for the rest of the way.  It was a death march, but I just kept putting one foot in front of the other.

Finally I finished in just under 2:40, which really surprised me actually.  At mile 23 I was doing some math and thought there was no way I was going to salvage the 2:30s. 

My family was very concerned and then I finally came down the final stretch and they cheered for me like I was winning the race, which made me kind of emotional because it was so hard for me to finish the race.  I almost felt more proud right then of my effort than I have felt in other marathons, obviously not because of my result but because I refused to quit and put up with some of the most painful miles of my life.

I was so thrilled to here how well Bryant ran!  When you train with someone so much like that and know all the hard work they've put in it's great to see them suceed.  I honestly thought under good conditions today Bryant could break 2:20.  But the weather didn't cooperate and in this rain and wind 2:23 is a very very solid effort!

I thought Brett also gave a great effort in his marathon debut!  We'll miss Brett a lot as he is moving to SLC on Memorial Day.  It will be a huge blow to the Ogden training group!  But we wish him well.

Splits:

5:26 5:28 5:18 5:24 5:26 5:31 5:30 5:39 5:31 5:37 5:49 5:47 5:48 (1:13:30 half)

5:42 6:10 6:01 6:35 6:39 7:32 6:06 6:22 6:34 7:15 6:27 6:28 6:25 and 6:16 pace for last bit (I guess that makes a sad 1:25:53 2nd half)

I should note that I'm not super upset or mad with this result.  It didn't go well at all but that can happen.  It was bad and I'm just going to move on.  I will take the positives out of it (Nutrition and perserverance) and use those to build on the future.  Sometimes you just can't dwell on the bad ones, you just have to let them go.  So my head is up and I'm ready to get rolling again.

Pearl Izumi EM Road N1 Miles: 26.72
Weight: 153.20
Comments
From Chad Robinson on Sat, May 18, 2013 at 13:12:32 from 64.134.228.79

That was my race exactly. Even tieing my shoes at mile 8. My quads were achy from mile 11 on.

From Steve on Sat, May 18, 2013 at 14:31:37 from 66.87.112.206

It's a good sign when 2:39 is a bad race.

From josse on Sat, May 18, 2013 at 14:35:37 from 174.232.134.36

Yes me too! I thought at mile 10 crap my quads are tired. I blame it on the weather/cold, I ran SG in the same conditions and felt the same way. It just makes your body shut DOWN.

From Sasha Pachev on Sat, May 18, 2013 at 15:24:48 from 72.250.218.114

Riley:

My biggest suspect is 203 miles in April. I think while other runners that are less inclined to middle distances might be able to get away with that for you that may be the undoing of your ability to store fuel.

Actually, I do not think a runner even needs to be inclined to middle distances to bum a marathon off a dropped mileage. In 1999 I managed to run 2:49:59 in the Boise marathon after overtapering - and it was not ridiculous - 45 miles a week for three weeks, that's all. My training partner who I beat in every race that year except that one and the one where I pushed Benjamin in the stroller ran 2:39:48 - we were together at 15 and then I just started losing it. What is interesting is that my training partner did the same taper with me, but it did not undo him.

From Superfly on Sat, May 18, 2013 at 15:32:34 from 74.211.21.81

Yuck. Looks like a repeat of the conditions at STG in 2008. Sorry the race wasn't good for you. It's really hard to overcome wind at the marathon distance.

From Josh E on Sat, May 18, 2013 at 15:38:11 from 67.2.82.12

Sorry it wasn't your day. Nice to see you out there (before and after not during!). I am still confident that you will hit your goals sooner rather than later. Just a better day and a few things to sort out and you'll have the race you deserve.

From Bam on Sat, May 18, 2013 at 15:40:37 from 89.126.28.24

Sorry things didn't go to plan, Riley. Rest up.

From RileyCook on Sat, May 18, 2013 at 16:37:57 from 65.130.87.168

Chad and Josse: Sorry to hear you both had similar struggles. I wouldn't wish that pain of running 16 miles with tight/tired legs on anyone. That was rough.

Sasha: I very much agree that my volume in what should have been the heart of marathon training was too low. That was when my knee was hurting and it was all the volume I could do at the time. I was planning on 80-90 miles a week in that stretch and instead had a 21 mile week and some lows 50s (maybe even a 40 I can't remember for sure and I'm too lazy to look right now). But I don't think it the sole reason for my struggles. I still think I should've gotten to 18-20 at sub-6:00 even with the lower volume. Really I probably should've called Ogden off, which I did consider, but I thought maybe I could still run a decent time.

The good news is I may have found a nutrition combination that didn't cause any GI distress, which is the first time ever! So, at least maybe something positive will come out of this.

From Fritz on Sat, May 18, 2013 at 16:41:19 from 67.177.4.64

Nice job getting through it while not feeling well and in terrible conditions. It's easy to speculate about all the factors but obviously it just wasn't your day and hopefully there is something you can learn from it. Rest up so you get in some good training for the US Half Championships. That 1:04:59 half is there for the taking.

From Kendall on Sat, May 18, 2013 at 18:14:51 from 208.187.252.10

Hey sometimes "stuff" happens don't sweat it, you've been ripping it up. Chalk one up for a mental victory on a crap day and put that in the bank. Easy to finish when you're feeling great. Well-done.

From runningafterbabies on Sat, May 18, 2013 at 18:24:00 from 71.195.219.247

"I'm not super upset or mad with this result. It didn't go well at all but that can happen." Very classy statement. I am glad your GI didn't bother you and you are so quickly able to rebound and look ahead to the GREAT things in store for you, Riley!

From bdase on Sat, May 18, 2013 at 19:01:47 from 160.7.242.251

Great attitude Riley and congrats on finishing a tough one. You're in the right place to take the positives from this one and move forward. The tough ones make us better and I know your breakthrough is coming. It's going to be something when it all comes together. Your tough one today is still 30 seconds faster than my PR ;).

From SpencerSimpson on Sat, May 18, 2013 at 19:38:04 from 166.147.88.26

Great report! Humbling experience that will give you great zen and tenacity for the rest of the year.

From CamH on Sat, May 18, 2013 at 20:15:31 from 174.23.186.143

Strong work Riley. The marathon is a beast, always with ups and downs. Looks like you are having more ups than downs lately. Don't let this one get to you, it happens. Someday maybe I'll be in great shape when you have a horrible race, and we could run a few miles together!!

From AngieB on Sat, May 18, 2013 at 20:30:13 from 65.130.91.7

Ditto on everyone's comment. Great advise. I agree every race is a learning experience. The great thing about this running thing is there's always another race to make up for the last.

From Jake K on Sat, May 18, 2013 at 20:35:17 from 67.177.11.154

Tough day man. When you're "flat/off" in a half, you lose a minute or two, maybe three if its really bad. But when it happens in the marathon, it can become a death march.

Glad the knee held up, and that wasn't the issue today.

Also, figuring out a nutrition plan for the week and day of the marathon is really crucial. That means when you catch the "on" day again, you probably won't be losing any time due that that anymore. That will be huge for you. ~400 cals pre-race is exactly what I've done for every marathon. It might be on the low end of the spectrum, but you don't really risk having to stop. Its a hard thing to get just right, but it sounds like you did it better than in the past.

Like you said, some races you just have to move right past. Take the couple things you learned, don't dwell on it, and go forward.

From mike⇒nelson on Sun, May 19, 2013 at 10:37:53 from 98.202.247.25

You are one tough cookie! Way to battle through it. Heal up and go kill it in Duluth.

From Trevor Baker on Sun, May 19, 2013 at 11:20:08 from 216.83.66.20

Man, as it's hard to separate the "competitive runner's mindset" to the "overcome self limits mindset" you really toughed it out today. Great job on that. I'm never the biggest fan of running in that type of weather so props to all of you who did.

The underlying principle with nutrition esp in long endurance events is finding what works for you. Exercise Physiologists more notoriously speak in terms of grams of Carbohydrates instead of calories, but as we all know what we as endurance athletes eat prior too and during competition is CHO etc. Ex. Physiologists typically recommend an intake of 1-5 g/CHO /kg body weight to increase blood glucose levels and promote muscle glycogen sparing (meaning you'll have more fuel in your muscles later on in the race) I think your 400 kcals isn't bad at all. I don't think you really need to be nit picky on "how" today went wrong, just that it did for whatever reason, and carry on ya know. As you don't have a history of consistent bonks, no need to read into it too much, you'll bounce back strong and UV1/2 and run down fast pr's in the months to come! Really excited to see what you can put together in the 1/2 and the full!

From Christie on Sun, May 19, 2013 at 13:10:55 from 74.213.202.246

Agree with all the above comments, You have such a great attitude. When you say you were more strict on your diet with those eliminated food groups, were you just eating veggies/meat? Lately after running about 45 minute or when I pick up the pace I have been having the same issues you talk about.

Just wanted to add when you came through the finishing shoot there was a younger girl there who was telling her mother she had a crush on you... made me laugh:)

From scottkeate on Sun, May 19, 2013 at 15:02:35 from 71.199.4.146

You're a class act. It's apparent that it was simply not your day. Keep that fire burning and you'll have a fantastic half marathon in Duluth, and you're bound to have the breakthrough marathon your hard work deserves.

From RileyCook on Mon, May 20, 2013 at 08:39:20 from 132.3.45.83

Thanks everyone for your nice comments, I appreciate them and your support.

Christie: Here was my food schedule and it seems to work for avoiding my previous GI issues: Thursday night pasta with a very light olive oil based sauce and a plain baguette. Friday morning a bagel, powerbar, and white toast with peanut butter and honey. Friday lunch a turkey sandwich with no dressing or tomato and chicken noodle soup. Friday dinner grilled chicken and rice with only seasoning salt on it.

Not sure you were interested in that level of detail, but I figured it'd be good for me to have it recorded here anyway for my own future reference.

From Dave Taylor on Mon, May 20, 2013 at 08:51:36 from 63.255.191.163

Looks like low to no fat, balanced protein and carbs. I am totally going to do that for St George. Thanks! (Cafe Rio grilled chicken and rice here I come)

From Sasha Pachev on Mon, May 20, 2013 at 11:00:28 from 69.28.149.29

Dave - make sure to try it out before a marathon simulation workout first, e.g a 20 mile run with the last 10 hard.

From Sasha Pachev on Mon, May 20, 2013 at 13:30:51 from 69.28.149.29

Riley - now that I've read the full report, some thoughts.

Your splits are quite similar, almost identical, to those of Joe Wilson in 2006 on the same course - both in terms of what they actually were and what they should have been. I do not know exactly what he did before the race, but I have a suspicion that there was a decrease in mileage involved. For some time he maintained a blog on this site, but it was in 2007, so you'd have to ask him.

I am suspecting that certain types of mid-grade muscle fibers - the ones that have the ability to be trained for the marathon - are also quick to convert into fuel eating hogs should you lower the mileage. They do not lose much of their top output over shorter ranges, but they just become like an SUV. Thus the runners that rely on them more (Joe, you, myself) will quickly lose marathon fitness off a relatively brief period of lower mileage, while those who do not (Fritz, my training partner Dallen) can drop the mileage some and still be relatively OK.

Regarding the nutrition during the race. I am inclined to believe that if you cannot run with zero nutrition or water intake on a not super-warm day within 2 minutes of the optimal nutrition/water intake performance, you just do not have your true optimal performance in you that day, so no need to worry about it. In other words, when you are properly conditioned, you have sufficient stores of glycogen, you are efficient in fat metabolism, and you are tolerant enough against dehydration so that should something go wrong with water or food during the race, you lose a little bit, but you are still very close to your optimal performance. When mid-race supplementation makes more than 5 minutes of a different in performance, it means you are not ready to run your best marathon - supplementation makes you faster, but you are still much slower than what you could run when maximally fit even without supplementation. A good case in point is Haile Gebrselassie - he ran 2:06 in London in a competitive tactical race taking nothing except water. In all of his attempts the fastest he could do was 2:03:59 being pulled by pacers most of the way in Berlin, which is probably about a minute faster than London.

Some people seem to be suggesting that a bad marathon should not be analyzed, and that it is OK to just write it off as being a bad day. I would strongly disagree with that. Bad marathon should be analyzed by all means, or else it will happen again. However, it should not be "analyzed" emotionally, and it should not be overanalyzed, which leads to blaming matters of no significance instead of understanding the true cause of underperformance.

That said, a bad marathon is a great character building experience. You discover that deep inside you there lives a creature you may not necessarily like. It does not want to run fast, it just wants comfort at any cost. It might be coaxed to be quiet if your splits are good, but should they not be what you wanted - just watch out! All it takes for that creature to rear its ugly head is a little drop in blood sugar and a few bad splits. Conquering that creature is worth more to me than a fast time. Fast times bare no eternal significance except that they stand as a witness that we have conquered the creature to some extent - for each of us a certain time - varying from person to person - is not possible without that victory, and a faster time requires a greater degree of it.

Now on to practical matters. I think the key from now on is to up the mileage safely. That might mean sacrificing speed work, and even some tempo runs. It may also mean that you have to keep the easy run truly easy. There is no shame in running 7:30 pace, or even 8:00. I estimate that to get the training stimulus equal to 10 miles at 6:30 pace you only need to run 12 at 8:00. The latter is much easier to recover from and thus the risk of injury is less. And we must mention the most frequently forgotten training principle. Training is not an agent of improvement, it is only a catalyst. The agents of improvement are nutrition and sleep. Training makes you eat more productively and sleep better - in and of itself it does not make you better. Thus you must eat and sleep properly to take advantage of your training - otherwise you are working, getting paid, but never cash the check.

From Jason D on Tue, May 21, 2013 at 22:19:44 from 24.1.80.94

Good work sticking with it, Riley. Now that you have your nutrition down, stick with it! I wish I had an education in nutrition because I only have a series of ungrounded hypotheses, but I'm beginning to think more solid forms of calories are better prerace (bananas, oranges) than chews and gels, but the "that depends" factor applies here if it ever does. Wesley Korir eats a tuna sub from Subway, which I find ridiculous but it works and it's part of his ritual. I eat Thai basil fried rice with tofu from one particular restaurant, which some people couldn't do or would find silly.

From Matt Poulsen on Sun, May 26, 2013 at 20:59:58 from 98.202.242.213

You showed some guts for this one, Riley. Much more difficult than running the race you wanted. Yeah, you can't analyze it too much. You'll probably never know why it wasn't your day. But it happens to everyone.

One thing to consider. In the few days leading up to the marathon, perhaps you altered your nutrition just enough that it caused problems during the race. Yes, you didn't have GI issues, but did it affect your energy levels? It sure sounds like your nutrition was great (from the menu you specified), but perhaps it was just enough different that it affected your performance. Probably not the culprit, but it's worth a thought. When I have an "off" race, I try to think of anything I did that was out of the norm. By reflecting in this way, sometimes a cause can be identified.

One thing is clear, though. You will have a breakthrough marathon. And when it happens, it will be special.

From RileyCook on Sun, May 26, 2013 at 22:03:30 from 65.130.87.168

Matt: Thanks for the comments. I've actually been thinking about the race and I may have a possible culprit: allergies.

I was thinking how two years ago I also had a horrible time at Ogden and had to drop. Then I thought further back to college when we trained to peak in May and yet I always ran my best in April and then had no-energy, bad races in May (especially in Eugene, OR in May, just awful performances). I actually was prescribed an inhaler my sophomore year because they thought I had allergy-induced asthma. I wasn't faithful in taking it though and only did for like three weeks. But I started running ok again and felt it wasn't necessary. Then I never went back to an allergy doctor, because I didn't have health insurance at the time.

So, May has kind of always been my bad month of no-energy, I-don't-know-why-I'm-running-poorly races. And I think there's a good chance allergies could be the answer. I was prescribed an inhaler again last year two weeks before UVM (so like the end of May). But again I just didn't really use it because I didn't think I needed it. But who knows? Maybe I do need it, if not only in late April to early June.

So maybe that's the cause, maybe not. I'll pay closer attention next year and try to be more faithful on taking allergy medication (I haven't taken any this year; I just put up with the allergies) starting in April.

From Matt Poulsen on Mon, May 27, 2013 at 11:55:14 from 98.202.242.213

You may be spot on, Riley. I have struggled with bad allergies and allergy-induced asthma my whole life (I even had over 10 years of allergy injections). It has definitely affected my spring racing previously. I race much better in the spring when I am on allergy medication. Very good observation, Riley. And I agree, next year you should take allergy medication (perhaps you should even this year).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.270.000.000.006.27

6.27 miles easy on the Riverdale Parkway with Ken, Jon, Bret, and Bryant.  I wasn't happy that it was raining!  But it was nice to get the legs moving.

Adidas Supernova Sequence Miles: 6.27
Weight: 153.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.790.000.000.008.79

8.79 miles easy on the Riverdale Parkway with Ben, Ken, Jon, and Bryant.  It was a very pleasant run with nice, cool weather.  A lot of laughing on the run this morning, good times.

Pearl Izumi EM Road M3 Miles: 8.79
Weight: 152.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy on Ogden parkway with Ken, Jon, Bret, and Bryant.

Asics GT-2000 Miles: 10.00
Weight: 153.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.240.000.000.008.24

8.24 miles easy with Bryant and Albert in South Ogden.  I think the other guys were planning a quality workout today.

Pearl Izumi EM Road M3 Miles: 8.24
Weight: 152.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.360.000.000.0013.36

AM: 9.03 miles easy on the Parkway and in West Haven.  We had another decent group this morning with Ken, Jon, Bret, and Albert.  Long trail run tomorrow morning with the guys, should be fun.

Lunchtime: 4.33 miles easy on base.

Adidas Supernova Sequence Miles: 4.33Asics GT-2000 (Yellow) Miles: 9.03
Weight: 153.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.501.002.000.0015.50

Long trail run with the guys.  It was a beautiful morning for a run.  We had a great group out this morning.  We started the run with Brett, Bryant, Ken, Albert, and Ben.  The first mile was up Beus Canyon and we gained 530 feet in that first mile, so it was a slow split of 10:10.  After that it was mostly down with some rolling up and down until Rainbow Gardens at the mouth of Ogden Canyon.  There Jon and Taylor joined us, but Bryant and Brett left us (turned around to get home earlier)

We then climbed back up to the canal trail and from there to North Ogden.  Ben was behind a bit by this point and we were running to his house.  But his wife needed to leave by 8:15 for work and I didn't think Ben was going to make it in time so Ken and I did an unplanned pickup to try to make it for him to watch his kids until he got there so his wife could leave for work.  So we ran a 5:34 (mostly flat) 4:47 (downhill about 150 feet of drop) and a 5:08 (little less downhill about 100 feet of drop).

We got there with one minute to spare.  I knock on the door and Ben answers! He cut down early and took a shorter route.  So the pickup ended up being unnecessary, but it felt good to get the legs moving that fast!  After providing us with a drink and a powerbar, Ben drove us back to our cars.  It was a good run, but I was pretty tired through most of it.  It will be nice to have a rest day tomorrow.

Pearl Izumi EM Road M3 Miles: 15.50
Weight: 154.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.110.000.000.0014.11

AM: 9.74 miles easy with Jace and Jon out in Mariott-Slaterville and West Haven.  Nice, pleasant weather this morning.  Jace showed me a trick he uses to keep his laces tied in races after he read my race report for Ogden.

PM: 4.37 miles easy around good ol' South Weber.

 

Adidas Supernova Sequence Miles: 4.37Asics GT-2000 (Yellow) Miles: 9.74
Weight: 154.20
Comments
From Rob Murphy on Mon, May 27, 2013 at 19:14:50 from 24.10.249.165

Double knots?

From Jason D on Mon, May 27, 2013 at 22:03:17 from 24.1.80.94

A running shoe's laces are a key factor in purchasing for me. I sometimes have to use a fork to undo a solid double knot on my Newtons!

From Six on Mon, May 27, 2013 at 22:30:17 from 67.186.215.117

I'm a little worried about the shoelace trick. It has always worked great for me though. It's kind of like when you tell a friend about a great movie and then when you sit down to actually watch it you're worried it won't be as good as you've been making it sound...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.710.005.000.0014.71

AM: TEMPO RUN

We had a good-sized group this morning with Ken, Jon, Taylor, Albert, and Bret.  We met at the Dee Events Center parking lot and headed into South Ogden for a tempo run.  We did a 3.2 mile warmup that included a half-mile at 5:50 pace and three strides.  We then did our tempo on our "tempo loop" from college days. 

Everyone basically ended up doing their own variation of a tempo run/workout.  I did 5 miles in 25:45 (5:11 5:11 5:09 5:11 5:02).  Ken ran the first 1.5 miles or so before falling back a bit, he ended up doing a 3-2-1 breakdown.  Bret did 2 by 2 miles in 5:20s.  Taylor, Albert, and Jon all did 3.5-4 miles in the 5:40s.  So, it was a solid workout all around for everyone, and we got it in just before the rain started to drizzle.

I'm happy with this morning's workout.  I haven't had very many runs (or races) since SLC Half in April that have been solid.  Thanksgiving Point and Ogden were both disappointments and I haven't had any stellar workouts lately either, so the confidence needed a bit of a boost and I got that today. 

PM: 4.03 miles easy listening to AWOLNATION, The Killers, and Imagine Dragons.  I was tempted to just put "Not Your Fault" on repeat the whole time...good stuff.

Saucony Fastwich 6 Miles: 10.68Pearl Izumi EM Road M3 Miles: 4.03
Weight: 152.80
Comments
From scottkeate on Tue, May 28, 2013 at 09:08:03 from 192.150.9.200

Nice to see you feeling strong again. Great workout!

From Ben VanBeekum on Tue, May 28, 2013 at 09:23:15 from 67.169.244.46

good workout man! Sorry I couldn't be there, hopefully I can sneak in at least a 4 mile tempo today.

From Trevor Baker on Tue, May 28, 2013 at 09:31:06 from 155.98.164.36

nice!!! Everyone is going to run well at the UV 1/2!

From SpencerSimpson on Wed, May 29, 2013 at 07:30:58 from 50.73.45.89

I love that song...that's a good mix too for an easy four.

From AngieB on Wed, May 29, 2013 at 19:59:50 from 65.130.64.242

I like their kill your heroes song. Have you heard the fall out boy radioactive song too? That's the one I ran hard to today. It's similar to imagine dragons.

From AngieB on Wed, May 29, 2013 at 20:02:09 from 65.130.64.242

Haha take that back that is imagine dragons. But fall out boy has a good song too called My songs know What you did in the dark have you heard that one?

From RileyCook on Wed, May 29, 2013 at 20:18:58 from 65.130.87.168

Angie: As of now I've only bought "Sail" and "Not Your Fault" of Amazon. But I read that "Kill Your Heroes" is a great one too. I sampled it on Amazon and it sounds like a good song...I'll likely purchase it soon.

"Radioactive" is indeed Imagine Dragons and is an excellent song. The other day I heard Evelyn (my two-year old) sing "I feel it in my bones". I started laughing, she must be catching on to the lyrics of Dad's songs.

As for Fallout Boy I don't know much of their stuff except for "Sugar, We're Going Down".

From Matt Poulsen on Wed, May 29, 2013 at 20:21:29 from 98.202.242.213

Nice work, Riley! Lookin' good! Nice doubles this week also.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles easy with Jon, Taylor, Bryant, Albert, and Ken.  I felt pretty fatigued this morning on the run, so I think I will avoid a double today.

Asics GT-2000 (Yellow) Miles: 9.00
Weight: 154.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.004.4712.72

AM: INTERVALS

Bryant, Jace, and I met up at the 21st Street Pond to do some fast intervals.  It's been awhile since we've done "fast" paces, so I wasn't sure what to expect.  But the plan I wrote up beforehand was 3-4 sets of 800M/400M/200M/1,000M, which is essentially 4.5-6 miles worth of speed.

The first interval (800 meters) was an absolute shock to the system!  All three of us were breathing loud.  I was like, "Yikes, maybe we should've warmed up a bit more!"  But, we got used to the speed after the first few intervals and ended up with a solid workout.  It was hard and took a great effort each time, but the rest is sufficient enough to repeat the pain on the next interval.  Rest was 2min/1.5min/1min/3min.

Here was how it turned out:

   Goal Time Goal Pace   Set 1 Set 2 Set 3 
 800 M  2:20  4:40  2:21  2:19  2:20
 400 M  1:05  4:20  1:04  1:06  1:05
 200 M  0:31  4:04  0:30  0:30  0:30
 1,000 M  3:00  4:48  3:04  2:58  2:55

The 200 intervals were like manna from heaven!  Only 30 seconds of pain sandwiched with two and a half minutes of rest!  This workout was harder than I anticipated, but that's to be expected when you haven't gone this fast for over a month.

PM: 3.71 miles super easy pushing my girls in the stroller.  I was going to run with Amy, hence the stroller, but her back still hurts her so she immediately called off her run.  But since the girls were all strapped in and ready to go I still pushed them so Amy could get a break too.

Adidas Supernova Sequence Miles: 3.71Pearl Izumi EM Road N1 Miles: 9.01
Weight: 154.40
Comments
From scottkeate on Thu, May 30, 2013 at 09:30:43 from 192.150.9.200

Great workout! And nice milage for the week.

From Trevor Baker on Thu, May 30, 2013 at 10:15:04 from 155.99.200.24

just reading about this workout makes me hungry to head to the track on Saturday or jump in a race!

From Dave Taylor on Thu, May 30, 2013 at 20:00:35 from 174.23.74.247

Love that workout, I should throw a 220 in the 880 sets to see what happens

From SpencerSimpson on Fri, May 31, 2013 at 08:28:37 from 50.73.45.89

great workout and even better husband bro. Nice job helping Amy...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.370.000.000.009.37

9.37 miles easy on the South Weber/Uintah loop.  My legs are definitely TIRED from yesterday and the higher mileage this week.

Asics GT-2000 (Yellow) Miles: 9.37
Weight: 153.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.934.002.000.0018.93

LONG RUN w/AEROBIC BUILDER

I met up with Jon, Albert, Ben, and Jason Holt for a long run at 21st Street Pond.  I wanted to get a long run in with some good quality mixed in.  I thought about shooting for a 4-3-2-1, but once I got going on the 4-mile pickup I realized my legs were still recovering from Thursday so instead I did a 4-mile pickup and then a 2-mile pickup.

We warmed up three miles and then Jason and I started the 4-mile pickup.  We were on our own the rest of the run as the other guys turned around at 6 miles.  Jason and I ran the first 4-mile pickup at 5:41 5:25 5:27 5:24.  Then after a 1.5 mile rest (and two pit stops for me - my stomach was really hurting this morning) we did a 2-mile pickup in 5:13 5:06.  After that we called it good and just ran easy the rest of the run.

Pearl Izumi EM Road M3 Miles: 18.93
Weight: 154.40
Comments
From SpencerSimpson on Sat, Jun 01, 2013 at 11:03:44 from 63.82.19.2

great workout brotha...look forward to seeing ya go strong at UVHM...

From JPark on Sat, Jun 01, 2013 at 12:32:32 from 174.52.34.169

Nice week Riley. I am so envious of your speed and your ability to run so much quality within a short amount of time. You'll be putting the hurt on at UV 1/2. It'll be fun to watch (eventhough the only thing I'll be seeing is your backside for first 1/2 mile or so).

From Matt Poulsen on Sat, Jun 01, 2013 at 14:30:03 from 98.202.242.213

Nicely done Riley! And an even better job listening to your body.

From Trevor Baker on Sat, Jun 01, 2013 at 15:49:17 from 205.127.241.18

Awesome run! Esp with a solid week all around! UV1/2 is going to be super competitive. From what I know, we gots you, kotter, krong, hales, iain hunter, matt poulsen, mike nelson, me, karl siebach, Justin Park, josh rohat??? and my old roommate from UVU. Don't know if any africans are in there but sure looks like a fun group to race with! You will have a great run. What a solid week of build up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

8.1 miles at a snail's pace.  I started getting sick Satruday night and I felt pretty crappy this morning; I just had nothing.  Hopefully I can kick this by Saturday's race.  I'm sick of getting sick a week out from races!

Asics GT-2000 (Yellow) Miles: 8.10
Weight: 155.40
Comments
From Ben VanBeekum on Mon, Jun 03, 2013 at 09:38:00 from 67.169.244.46

Sorry man that sucks! I was looking forward to see what you did for a workout today. Getter better quick!

From Trevor Baker on Mon, Jun 03, 2013 at 12:09:47 from 71.37.92.137

Sickness is the worst! Wishing you a speedy recovery from whatever bug you have. You need full strength to battle Pat Smyth! Get well soon.

From RileyCook on Mon, Jun 03, 2013 at 12:46:30 from 132.3.45.80

It is the worst!

Dude, this half marathon is going to be the most stacked in the history of the state. The list just keeps growing.

From Trevor Baker on Mon, Jun 03, 2013 at 12:49:50 from 71.37.92.137

If you add scott, brad osguthorpe, j. holt, and jace that would wrap up all the "big names" in the state... This will be fun. haha

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Stayed home, slept a lot! No run.  I still feel pretty horrible.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM: Still not feeling well.  If I feel any better throughout the day I may attempt a 5-mile easy run or so.  I really would've liked to stay home from work again to rest but I got too much going on.

PM: 7 miles easy.  No watch, but I assume it was almost as slow as Monday.  I still have extremely low energy levels and my throat hurts a bit when running.  But hey this morning it felt like someone had taken razorblades to my throat and on the run it merely hurt a bit, so that's progress.  If I don't feel well by Friday morning I will likely call off UV Half on Saturday.  I don't see any value in running it while being this sick.  But I got my fingers crossed that I will feel better by then.  I am pumping in the zinc and vitamin C like an addict!

Adidas Supernova Sequence Miles: 7.00
Weight: 153.40
Comments
From Matt Poulsen on Wed, Jun 05, 2013 at 20:05:33 from 98.202.242.213

Get better, Riley! Sorry you're sick. Sure hope you can race Saturday. But, do what is best for your health.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.580.001.500.006.08

I woke up feeling a bit better than the last two mornings, but I was still extremely stuffed up.  The throat wasn't sore for the first time this week though, so that's good.  I met up with Albert, Bryant, Ken, and Bret at 21st Pond.  I wanted to test my energy levels to see if racing Saturday was/is feasible.  We did a 3-mile warmup and then planned a 2-mile tempo.  I wanted to hit 5:00 pace since we were running with tailwind and a very slight downhill.  If I couldn't hit 5:00, that would be a good indicator that I just didn't the energy to race Saturday.

We started the tempo and I felt pretty sluggish but the pace was good.  I took a wrong turn and had to stop dead in my tracks and turn around so that likely cost me a few seconds.  My mile split was 4:52.  But things got bad quickly after that and I felt really tired and fatigued, like the tank had gone from full to empty in a matter of seconds.  So, I decided to stop at 1.5 miles.  My 1.5 mile split was 7:27, so I was like 5:10 pace or so for that last 0.5.  Afterward I was just done and had a hard time working up the energy to cooldown 1.5 miles.

It's pretty frustrating.  I feel like I just can't get consistent training in, something keeps setting me back.  I haven't decided what to do yet about Saturday.  I know what I should do, but what I want/hope to do and what I should do aren't aligned!  Anyway, I won't make a final decision until I see how I feel tomorrow morning.  But, I know that had today been raceday, I would've had either a DNS, DNF, or 75-minute+ time.  So, things really need to get better in the next 24 hours for me to have confidence I can race and have a decent showing.

Pearl Izumi EM Road N1 Miles: 6.08
Weight: 152.80
Comments
From Josh E on Thu, Jun 06, 2013 at 09:38:19 from 205.235.104.4

Sorry you haven't been feeling well. Perhaps if the 4:52 was closer to a 5, the second mile could've gone better but definitely tough to go from inactivity to hyperactivity. Good luck on Saturday. You can't say no to that field!

From RileyCook on Thu, Jun 06, 2013 at 11:15:04 from 132.3.45.80

Yeah the first mile was a tad quick, but honestly with the tailwind and slight downhill it probably equates to a 5:10 flat split with no wind. And I've done 1.5 mile repeats at 10 seconds faster per repeat on an honest course and didn't feel this drained. So, it's hard for me to attribute it to going too fast on the first mile.

But I also must admit that there's no way I could've run this fast on Monday, so progress is being made.

I just feel awful though right now (ever since the run this morning).

It's going to be a tough call on whether to race or not.

From Josh E on Thu, Jun 06, 2013 at 11:46:10 from 166.147.72.47

I get it. If you were feeling better you could have executed this. So it and how you are feeling now aren't positive signs. Hopefully it comes around soon.

From RileyCook on Thu, Jun 06, 2013 at 12:36:04 from 132.3.45.78

Exactly, how I felt on this was a "test" to see how my energy levels were and I kind of failed it. This shouldn't have felt like anything more than a maintenance 2-mile tempo. And like I said the goal was 5:00 pace but really with how aided (mostly wind) it was, the 4:52 wasn't really all that fast.

Really I probably shouldn't race Saturday considering how poorly I feel. But the race was to also serve as a workout two weeks out from USA Half. That's my other bigger concern: this was supposed to be a vital training week and it's turning into a negative week where I'm likely hurting my fitness.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles easy on the base perimeter road with 3 strides at the end.  Well I'm still on the mend and I think I'm about three days out from being over this nasty cold.  I feel a bit better each day.  The sore throat is completely gone and now it's a really just a stuffy nose and some occasional coughing.  The energy seemed ok this morning but I kept the pace slow enough to keep my heart rate under 140 bpm; so, it's hard to say for sure running that easy.  My resting heart rate is still up 4-5 bpm too this morning, but it was as high as 7-8 bpm above average early in the week.  So, progress is coming.  The question is, how much progress will I get in the next 24 hours. 

Who am I kidding though, I'm pretty stubborn and it's very likely I'm going to race tomorrow come hell or high water!  In the past I've run sick and/or injured and don't see why I should stop now.  So, I'll likely give it a go tomorrow and just see what happens.  If I run poorly, then I run poorly and I just move on.  But if I run well it will be a confidence boost and it will serve as a good workout two weeks out from Duluth.  I'll just have to be smart and if I feel really weak and fatigued in the race I will have to force myself to back off.

So as of now, that's my plan. 

Asics GT-2000 (Yellow) Miles: 5.00
Weight: 153.80
Comments
From Trevor Baker on Fri, Jun 07, 2013 at 10:00:52 from 71.37.92.137

Excellent! Look forward to seeing ya out there tomorrow. Worst case scenario, you get a good workout. Glad you're running.

From Josh E on Fri, Jun 07, 2013 at 17:01:39 from 75.162.197.132

And of course at least some circuit points. Good luck!

From Rob Murphy on Fri, Jun 07, 2013 at 17:13:10 from 24.10.249.165

See you at the start Riley. I'm in the same boat as you this week only I think mine is allergies. Miserable all week!

That gun goes off and we'll be fine though!

Race: Utah Valley Half Marathon (13.109 Miles) 01:10:12, Place overall: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.800.0013.110.0016.91

UTAH VALLEY HALF MARATHON

Well I knew this might not be a great race for me with how sick I've been all week.  It's funny if you asked me Thursday to predict my time I would've said 1:15.  But, this morning I convinced myself I could do 1:07.  So it ended up being in between those two.  But, I had to go in with confidence or else why even race?  I decided I would run as if I were not sick and just see what happens.  Worst case scenario I would fade and just get a decent workout out of it.

So, I went out with the mindset of trying to win the race.  That was my goal before I got sick, so I still wanted to see if I could do it.  I thought I could manage sub-5:00 pace for the first 8 miles or so (with the exception of mile 3) if I was feeling well.  Well, I didn't get a single mile at sub-5:00 so I knew pretty early on I was maybe in for a rough one.

We started the race and I found myself in front solo for the first 1/4 mile or so.  That really surprised me, considering the depth of the field.  Then Nate Hornock came up alongside me and we chatted for 200 meters or so and then Jon Kotter showed up as well with Josh McCabe.  Nate fell back before the mile mark and Jon, Josh and I formed the lead pack for the first 4 miles.  During mile 5 on some really good downhill, Josh picked up the pace and he and Jon pulled away from despite me running 4:31 pace down that hill.  I caught back up briefly on a slight uphill but only managed to stay with them for 200 meters or so and then just started to really "lose it".  I felt really sapped of energy and slowed down subtantially.

I looked down at my watch and saw I was running 5:13 pace downhill.  I shook my head is annoyance and thought to myself, "Surely I'm going to get passed here pretty soon if I don't get moving".  I didn't get moving and I did get passed almost immediately after that by Jake.  I was now running in the 5:20s and felt like garbage.  Even though I was still in 4th place I was almost ready to step off the course, I really felt weak. 

For the first time ever in a half marathon I took some form of fuel.  I knew before the race that I might have low energy levels this morning, so I packed some clif shot blocks with me.  I took two of those at this point, and I think it helped me finish the race.  At least that combined with the slower pace helped me keep going despite feeling pretty awful.

Once we got out of the canyon I was just really holding on.  I just tried to take it one mile at a time and remind myself that I do 8-mile tempos at this pace almost weekly no problem, so just try to keep moving.

I kept getting slower and feeling worse and I thought surely someone was going to pass me soon.  That fear kind of kept me going.  With two miles to go I glanced back and couldn't see anyone, which was a relief.  The problem is it also takes away my fear and "need" to keep running hard, and mentally I just gave in a bit and slowed down even more.  That's the problem with looking back and why you shouldn't do it!

So I finished up in 4th and still on the podium in just over 1:10.  Just like everyone else I had like a ten second discrepancy on my watch time and official, but at this point it really doesn't matter. 

So, it wasn't a wasted day, but man it wasn't pleasant.  I kept wondering why I talked myself into running when I knew deep down it was going to be a struggle. But, now that it's over, I'm glad I did.  It should serve as a great workout for Duluth in two weeks.  Plus I think trying to run hard when you feel horrible is great practice mentally to stay tough and hopefully that will pay dividends in the future.

Splits: 509 505 518 504 500 513 521 523 525 527 537 530 539 54 (last .17)

Pearl Izumi EM Road N1 Miles: 16.91
Weight: 0.00
Comments
From Matt Poulsen on Sat, Jun 08, 2013 at 17:34:19 from 98.202.242.213

You've got some serious guts, Riley! Nice work. If you were healthy, it would have been a different story. Nice work under difficult circumstances. Great to see you today.

From Jake K on Sat, Jun 08, 2013 at 18:07:28 from 67.177.11.154

Its really hard to race sick, or even just coming off sickness. There's no doubt it zaps the life out of you. Just look at the workouts you did a week ago - can't fake those... so just get the health back in check, and it sounds like its improving, and you'll be alright. It could actually be a good thing in terms of the upcoming race that you couldn't put the pedal to the metal today.

From Little Bad Legs on Sat, Jun 08, 2013 at 18:19:01 from 68.186.0.46

Very VERY solid race today while recovering from a sickness. Pretty frustrating that the timing worked out like it did. You get sick a couple days earlier, or the race is a couple days later, and it's a different finish time for sure. Hoping for a quick recovery and another solid race in a couple weeks.

From bdase on Sat, Jun 08, 2013 at 19:42:02 from 70.196.193.66

Good to see you again Riley. Inspiring, gutsy performance today.

From Josh E on Sat, Jun 08, 2013 at 20:34:31 from 75.162.197.132

Way to stay with it when it got tough. Definitely a worthwhile race today.

From Kendall on Sat, Jun 08, 2013 at 21:23:04 from 70.208.31.38

Kudos for running and competing under less than desirable circustances...and podium nonetheless!

From Trevor Baker on Sat, Jun 08, 2013 at 23:05:20 from 174.27.192.123

Just wanted to say great work coming off of the sickness! Looking forward to seeing what you can do in MN.

From Steve on Sun, Jun 09, 2013 at 07:21:03 from 66.87.153.218

You did it no matter what. That's what counts

From scottkeate on Sun, Jun 09, 2013 at 15:54:08 from 71.199.4.146

Tough effort not feeling well this week. I'm impressed that you decided to give it a go and for fully committing when you made the decision. I agree with your comments about running hard when you're not feeling well--it certainly toughens you up. Looking forward to watching you kill it at Duluth.

From SpencerSimpson on Sun, Jun 09, 2013 at 16:12:02 from 216.63.106.159

man 1:10 with the flu. perfect mental toughness workout for Duluth. Nice workout and glad you finished. These last two experiences will give you some good mojo...

From runningafterbabies on Sun, Jun 09, 2013 at 17:55:46 from 71.195.219.247

Consider it a great warmup for Deluth. I have complete confidence in you and your abilities.

From Jason D on Sun, Jun 09, 2013 at 22:38:12 from 24.1.80.94

You've run a few races in less than favorable circumstances and pushed through, Riley. I think you are due for good one in Duluth. I would say you will have some competition to help push you along, but I guess that goes without saying and the folks you usually race are anything but slow :) Get some rest.

From mike⇒nelson on Mon, Jun 10, 2013 at 12:49:58 from 173.14.226.146

Good job hanging in there. Running sick is no fun. You're due for a great performance in Duluth. Get healthy!

From Superfly on Mon, Jun 10, 2013 at 13:52:05 from 74.211.21.81

Great race coming off a sickness. I think Jake has said this before but not feeling good in the half costs you maybe 3 min's... not feeling good in a marathon is a death march. Glad you didn't do the full today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.000.000.0016.50

AM: 12 miles easy.  I met up with Ken, Albert, and Bret at the Riverdale Parkway.  We ran some single track trails just off the parkway that somehow we've never hit up before and they were crazy...tons of quick, steep ups and downs and just winding all over through a very forested area.  We had no idea where the trail was going to come out and I joked that it'd come out in Narnia.  It also appeared to be covered in a half inch of snow, but it was actually cotton and it didn't bode well for my allergies! Then we hit the parkway on the way back and finally looped Riverdale and ran at the Riverdale Park a bit. 

I am still trying to get rid of this cold.  Saturday didn't help.  I felt worse yesterday than I did Thursday-Saturday of last week.  I don't know if it was due to less sleep Friday night or the physical exertion of the race.  But yesterday was pretty rough.  Today though I feel ok again, about how I felt on Friday.  So who knows maybe two more days of this cold (fingers crossed).

PM: 4.5 miles way easy pushing the girls in the double stroller.  My little one Hannah loves it.  She doesn't make a sound and barely moves, and then she almost always falls asleep.  Only coughed twice on the run...progress!

Adidas Supernova Sequence Miles: 4.50Pearl Izumi EM Road M3 Miles: 12.00
Weight: 0.00
Comments
From Ben VanBeekum on Mon, Jun 10, 2013 at 12:05:35 from 67.169.244.46

Great job! Good solid miles today, even with a cold. Cotton is my allergy, that would have done me over today!

From Trevor Baker on Mon, Jun 10, 2013 at 22:22:46 from 174.27.192.123

so we got the Bob single stroller... but I need some tips for stroller running... Is it possible to still put down at least 7 min miles with those things or is it pretty much wipe you out/ maybe sorta dangerous??

Side note, I'm creating a race series that's gonna be called like the "Stroller Running Series" And you have to run with the stroller etc... Half marathon, 10k, 5k and a baby mile on the track (intense I know) you can have a free entry. haha. Winner gets 200 dollar credit to costco for diapers. haha

From RileyCook on Tue, Jun 11, 2013 at 09:02:23 from 132.3.57.82

Trevor: We have the Bob double jogger and it rides quite smoothly. If you are running flat or downhill it's possible to get under 7:00 pace without elevating your heart rate too much. But going up hill even at 8:00 will get your heart beating pretty good.

But if you keep the run flat you can still manage a decent pace. I know my wife runs about 15% slower when she pushes as opposed to not pushing, but that includes some good hills. Hope that helps!

From DaleG on Tue, Jun 11, 2013 at 21:04:37 from 152.216.11.5

Riley, I've been wanting to run the Riverddale Pkwy because I drive by it all the time and those single track trails sound fun. Any idea where you stumbled onto them?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.530.000.000.0010.53

10.53 miles easy with Jace out in Kaysville and Farmington.  It was a nice change of scenary and Jace was kind enough to keep the pace slower for me.  My legs were quite tired from yesterday's double.  My nose is running like a faucet with my allergies combined with this lingering cold that I just can't shake! It's getting annoying; colds shouldn't last this long!

Pearl Izumi EM Road M3 Miles: 10.53
Weight: 153.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.442.001.992.1116.54

AM: COMBO WORKOUT

I met up with Albert, Bret, Ken, Bryant, and Omar at the 21st Street Pond.  We warmed up 3.25 miles and then started into the workout, everyone but Bryant; he just went easy again today.

We started with 2 miles at marathon pace.  I ran 5:27 5:29.  After that we did 3 by 1,000 meters with 1:30 rest.  Ken and I both ran 3:02 3:02 3:00.  Then we took 4 minutes and did 3200 meters at threshold pace.  I ran 10:02.  Finally we did 2 200 meter sprints uphill.  Ken and I ran the first one is 31.0.  Right before the second one we stepped aside for a biker who said "Thanks, I'm headed up the hill".  Ken replied, "So are we.  We'll catch up to you".  To which the biker replied, "Yeah, good luck with that!"  Ken and I looked at each other and I raised my eyebrows as if to say, "Let's go get her!"  So, we sprinted after her and caught her after about 100 meters, passed her, and finished the 200 meters in 28.8!  Which was a great uphill split!

Then we cooled down a few more miles.  I'm pretty happy with the workout.  I am feeling a bit better and I think the cold is almost gone.  It's still lingering a bit, but it's almost gone.

PM: 4.6 miles easy pushing the kids in the double jogger again.

Saucony Fastwich 6 Miles: 11.94Adidas Supernova Sequence Miles: 4.60
Weight: 155.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.230.000.000.0010.23

10.23 miles easy.  I met up with Albert and Ken at the Dee and we ran straight uphill for the first two miles up to the top of Ogden and then ventured over into South Ogden/Upper Uintah and then looped back down lower.  My legs are very tired, but my cold is almost, just almost gone.

Asics GT-2000 (Yellow) Miles: 10.23
Weight: 153.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.255.000.000.0015.25

PROGRESSIVE LONG RUN

Ken and I met at the 21st Street Pond to do a long-ish run.  The plan was to run it as a progression run, cutting down the pace each mile.  We started quite slow and just naturally got faster each mile.  We stopped the progression at 13 miles and then cooled down the remaining 2.25 miles.  Good morning for a run, nice and cool.

Splits: 734 657 640 632 621 610 608 559 549 538 530 523 520

Asics GT-2000 (Yellow) Miles: 15.25
Weight: 155.60
Comments
From SpencerSimpson on Fri, Jun 14, 2013 at 16:58:44 from 63.82.19.2

nice progressive brotha...Excited for ya at Duluth...

From Trevor Baker on Fri, Jun 14, 2013 at 22:51:05 from 174.27.192.123

It's always a good sign when you can comfortably drop under 5:30 at the end of a run that long! Great work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 miles easy with Jon and Ben in North Ogden and Pleasant View.  Just a great run with lots of good conversation and a nice, easy pace.

Pearl Izumi EM Road M3 Miles: 13.00
Weight: 155.60
Comments
From Matt Poulsen on Sun, Jun 16, 2013 at 16:10:47 from 98.202.242.213

Great week, Riley. Great miles, and excellent workouts. I especially liked how you smoked the bicyclist on that uphill 200m. Absolutely loved that. You are ready for Duluth. I'm very glad you're over that cold.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.850.005.000.0012.85

MILE REPEATS

This morning was my last workout before Saturday's race (I will maybe do 1-2 miles at threshold Wednesday, but it won't be a workout really).  I tried to keep this workout slower than what I would normally shoot for.  I wanted the effort to be in the 5:05-5:10 range and I think I accomplished that.  I did 5xmile with 2:00 jog at 7:00-7:30 pace for rest.  Splits were 5:18 (uphill/headwind) 5:08(flat/crosswind) 4:57(downhill/crosswind) 4:55 (downhill/tailwind) 4:51 (downhill/tailwind for half flat/crosswind for half).  The difference in splits was due more to terrain and wind than it was to effort.  While the average this morning was 5:02 I think the effort was in that 5:05-5:10 range had they all been flat with no wind.  So, I'll call it mission accomplished.

Pearl Izumi EM Road N1 Miles: 12.85
Weight: 0.00
Comments
From SpencerSimpson on Mon, Jun 17, 2013 at 11:37:21 from 63.82.19.2

very good tune up bro...good luck to you on Saturday...

From Matt Poulsen on Mon, Jun 17, 2013 at 20:21:16 from 98.202.242.213

Nice work! You are ready!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.470.000.000.007.47

7.47 miles easy on the north base perimeter loop.  The pace was extremely easy and then I picked up the last 0.1 miles. I ran it in 20 seconds or 3:23 pace.

Pearl Izumi EM Road M3 Miles: 7.47
Weight: 154.40
Comments
From Jake K on Tue, Jun 18, 2013 at 15:42:27 from 67.177.11.154

Here's the heat sheet -

http://goo.gl/7NaWt

From RileyCook on Wed, Jun 19, 2013 at 08:46:57 from 132.3.45.78

Jake, we have quite the loaded field! It'll be fun! I haven't run in a loaded field like this since college.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.002.000.008.00

LIGHT WORKOUT

I met up with Bret, Bryant, and Ken at the Riverdale Parkway for an easy run with a super light workout thrown in.  Ken and I did the workout and we did one mile at 5:05 and then two half miles at 2:31 and 2:30.  All three pickups were slight uphill.  The pace didn't feel as easy as I would like or as it's felt in the past, but maybe it was the uphill.  Tons of bugs on the parkway these days, may need some running goggles.

Asics GT-2000 (Yellow) Miles: 8.00
Weight: 155.40
Comments
From Derek D on Wed, Jun 19, 2013 at 16:30:12 from 68.109.132.154

Have a great race Riley. We were there last year. I ran the marathon and Allison ran the US Half Champs. It's a great race and you will be well taken care of. I'm sure you'll enjoy it. Those little workouts right before a race always seem tougher than they sound to me also no matter what kind of shape I'm in. Good luck!

From jtshad on Thu, Jun 20, 2013 at 13:12:48 from 141.221.191.225

Travel safe and good luck. Looks like it is going to be a wet race.

From Kendall on Thu, Jun 20, 2013 at 13:29:14 from 208.187.252.10

Best of luck in Duluth! We'll be following on-line.

From bdase on Thu, Jun 20, 2013 at 13:46:28 from 67.214.231.170

Best of luck Riley!

From AngieB on Thu, Jun 20, 2013 at 14:00:52 from 65.130.75.29

Good luck Riley! Kick butt and take names!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles easy with Brad along the shore of Lake Superior. Super wet, windy,and a tad chilly. But the wind is blowing in the right direction as long as it doesn't shift. I'm excited for Saturday.

Pearl Izumi EM Road N1 Miles: 5.00
Weight: 153.80
Comments
From Matt Poulsen on Fri, Jun 21, 2013 at 02:14:12 from 98.202.242.213

Go get 'em, Riley! Best of luck!

From Ben VanBeekum on Fri, Jun 21, 2013 at 09:34:44 from 67.169.244.46

Good Luck Riley, let it loose man!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.260.000.000.004.26

4.26 miles easy and with some strides. Ran along the paved path along Lake Superior again with Brad, Bryant, and Jason. We're hoping for no rain and tailwind tomorrow!

Pearl Izumi EM Road N1 Miles: 4.26
Weight: 0.00
Comments
From runningafterbabies on Fri, Jun 21, 2013 at 18:55:07 from 71.195.219.247

Good luck! It will be a great race.

Race: USA Half Champs (13.109 Miles) 01:10:07, Place overall: 116
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.120.5013.110.0017.73

USA HALF CHAMPS

Well this just simply didn't go as well as I had hoped.  I knew going in that my fitness had declined some, but this was just frustrating.  I really wanted to run well here and have a good showing, but it wasn't meant to be.  I gave it my all though, so I can hold my head up high.

I wanted to get out at 5:05 for the first mile and try to ease into 5:00 pace.  So, for my warmup I did 2.75 miles with 0.5 miles at 5:45 pace to get the heart rate up and I also did some strides.  I made three visits to the porta potties and was ready to roll.  I felt like it was going to be a good day.  The tailwind we were hoping for (forcasted at 16 mph two hours before the race) simply didn't show up and it was rather calm.

The gun went off and the leaders just flew off the line!  At the half mile point I was 20 seconds back from the lead and I thought "Oh man if I want to win this thing I have to move now!" but by the mile they were 45 seconds up! (I'm joking obviously about the winning thing).  It was very impressive to see them pull away at 4:20 pace for the first mile.  By mile two I could no longer see them.  Anyway, I went out in 5:05 on the dot just as planned...perfect.  The pace felt easier than I anticpated too, so I was quite pleased.  Mile two I passed about 10 people and ran a 5:02.  Mile three I passed a few morel, but not too many and ran another 5:02. I came through the 5k in 15:40...awesome.

Right around this time I felt the first pangs of GI distress.  I told myself it would be fine and I would be ok and try some mind over matter thinking to get it to go away.  Around 3.5 miles in Brad caught up to me and we both passed Jason around this point.  Brad was looking good, we ran together for the next mile or so and then he started to pull away.  He ended up with a negative split and ran 1:06:4x, not bad for his first real race of the year and four months off in the winter.

My stomach was still about the same and I was still trying to will it away.  My pace started to slow and I kept fighting to get the pace back on.  I was yo-yo-ing which is a bad sign that your pace is going to slow soon, but it also means you're fighting mentally to stay on it.  Mile 4 was 5:09, so not as good as I wanted but still decent.  Mile 5 had some uphill and I split a 5:12.  Jason passed me again in mile 5.  I once again tried to pick back up the pace and just follow him and some other guys.  I did and I got the pace back a tad...Mile 6 5:08 and 10k split was 31:51.  Now my stomach was really bugging and I knew I wasn't going to be able to will it away.  I slowed a bit here and ran a 5:18 mile 7.  I was able to pick it up a tad in the next stretch but not too much.  I caught up to Jason one last time and almost right after I passed him the port a potty came up and I decided to stop then even though my pace was picking up, because the next one would be a mile minimum away. 

So, I hopped in and made it reasonable quick and got back to the grind.  I was passed by 25 people from 10k to mile 10 and 23 of them were while I was in the port a potty!  It was a packed group of runners.  When I came out I was in complete no-man's land.  The next guys in front of me were 20 seconds ahead.  I hit mile 8 in 5:50 (37 seconds of which was downtime so about 5:13 pace).

After my stop I really struggled.  There weren't as many people to work with and I was toward the back of the race now, and my closest targets to catch were 20 seconds up.  I tried to get back into the 5-teens, but I just couldn't.  My pace kept slowing, I'd look at my watch, think unacceptable, attempt to speed up, and then look down to see I had barely sped up.  It was really frustrating.  I felt like I was moving well, but my watch said otherwise.  I'd get passed and try to go with them and even passed some of the guys back, but my mental toughness couldn't hold out much longer over my physical fatigue. 

I fought tooth and nail for every second though, not wanting to get completely embarrassed (running 116th and a 1:10 was already embarrassing enough I surely didn't want a 1:11 or 1:12)!  It was a bigtime grind and struggle.  But honestly I am way proud of my mental toughness during those last miles, because it very easily could've been so much worse.  Several times I almost gave in to slower, more comfortable paces, but refused to let that happen and gave it my all (even though it was only 5:30 pace).

Anyway final miles were somewhat lonely and miles 9-13 were 5:24 5:30 5:30 5:28 5:26 and 5:07 for last tenth.

I honestly felt embarrassed coming down the finish line, there were only a handful of stragglers behind me.  I tried hard to pick up that last tenth and salvage a 1:09:xx, but I couldn't get my legs to move faster than 5:07 pace.

Luckily, the race and the directors are such great hosts that the bad race is easier to put behind you.  They put on a world-class race there and they were extremely hospitable.  Awesome organization all around.  We couldn't have asked for a better organized event.

So, I have some work to do.  Yes, I had a pit stop and yes it was hard to get going again after it, but even without it I wouldn't have managed better than 1:08:xx.  I have to face the fact that I've stopped doing some of the little things that I was doing earlier in the year and I've gone away from the training that was making me successful and I'm paying a price for it now.  I need to re-focus my training on improving my weakness (aerobic fitness or marathon pace) and I need to get my weight back down to where it was in March.

I know I can run so much better than this, but I have to get back to what I was doing earlier in the year and I will.  I expect too much out of myself to be satisfied with my performance yesterday (and in the last few races).

Pearl Izumi EM Road N1 Miles: 17.73
Weight: 0.00
Comments
From Jake K on Sun, Jun 23, 2013 at 14:48:33 from 67.177.11.154

Sometimes you just have to press the reset button. Its not like everything has gone perfect for you the last couple months - you were clearly in really good shape and were hitting a lot of really impressive workouts and races, but then you had the knee thing, got sick, and you had a marathon in between. All those things zap more out of you than you realize. And they're sort of out of your control in a lot of ways. So I think if you don't try to force it, you'll tap back into the way you were running over the winter and spring. I'm stealing some Paul has told me, but once you reach a certain level, you have that platform, and can get back to it quicker than you think. It just takes a little patience.

Good job hanging in there when it got rough.

And your line about making a move after a half mile got my actually laughing out loud. That was an insane start. I couldn't even see the front runners after a mile.

From scottkeate on Sun, Jun 23, 2013 at 16:15:03 from 71.199.4.146

Thanks for sharing your thought and lessons with us. I love your vision and drive and have no doubt that you'll crack through some of the challenges you've experienced in the last couple months. We certainly learn a lot from the tough experiences and learn to appreciate the good times even more.

Your line about "Oh man if I want to win this thing, I have to move now!" made me laugh as well. I thought, on no, was Riley experiencing delirium already?

Looking forward to watching you bounce back. Keep up the great work and thanks for inspiring me.

From Holt on Sun, Jun 23, 2013 at 18:59:31 from 67.2.255.90

Man, bummer for you. You obviously have a lot more in you. With your self-reflection, I can tell that you will do what it takes to move it to your level and better sooner than later.

From Kendall on Mon, Jun 24, 2013 at 00:52:03 from 70.196.192.62

The fact that you're even there and competing at that level is super impressive. The thing is, you know you can do better and have had a great spring. You're a class-act. Put it behind you and go kick some tail.

From RileyCook on Mon, Jun 24, 2013 at 09:19:28 from 132.3.45.81

Thanks for the comments gents, they mean a lot to me. It was great running in a national championship race again. I haven't done that since my freshman year in college, and I took it for granted that time thinking it would be an annual thing. This time I tried to soak it up even after the bad race.

From Paul on Mon, Jun 24, 2013 at 10:59:18 from 65.114.209.66

Good to finally meet you Riley. Way to fight hard. You were in a pretty good place a few months ago, and I have no double that you will get back there pretty soon, and surpass it. Sometimes you have to take a step back in running in order to take two steps forward.

From Josh E on Mon, Jun 24, 2013 at 11:08:02 from 205.235.104.4

Another good experience and still very impressive considering the issues. Ultimately, you haven't been back at it for that long and it will come around in a big way.

From Matt Poulsen on Mon, Jun 24, 2013 at 20:24:59 from 98.202.242.213

Sorry you didn't have the race you wanted, Riley. There is no question in my mind that GREAT races are in your future. You are one of the most talented runners I know. You know what you need to do to return to fitness. And it certainly won't take you long. Don't over-react or do anything extreme (I know you won't). The consistent, patient, and non-fancy approach always works best. You will return to "destroy-mode" soon.

From mike⇒nelson on Tue, Jun 25, 2013 at 07:53:51 from 98.202.247.25

Wow! You're tough as nails. Sorry you didn't have the race you were hoping for. You'll bounce back!

From Superfly on Tue, Jun 25, 2013 at 15:54:45 from 74.211.21.81

Sorry man. It totally sucks your not reaping the good races you worked for over the winter. Even with your 1:08 down here or the 1:07 at Striders... those efforts at Duluth would have produced much better results. The grim reality of running is it's frustrating... at least for me most of the time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.610.000.000.0016.61

AM: 12.11 miles easy on the base perimeter road.

PM: 4.5 miles easy in South Weber.  It was extremely windy out there.

Adidas Supernova Sequence Miles: 4.50Pearl Izumi EM Road M3 Miles: 12.11
Weight: 154.40
Comments
From AngieB on Mon, Jun 24, 2013 at 10:41:04 from 199.190.170.24

Nice run! What are your racing plans from here til TOU half?

From RileyCook on Mon, Jun 24, 2013 at 12:21:04 from 132.3.57.80

Not sure Angie. I will likely do one of the Des News races and probably a 4th of July race. And of course South Weber Days!

How about you?

From AngieB on Mon, Jun 24, 2013 at 13:17:09 from 199.190.170.22

Hey Im thinking of the same races as well. I really want to run the Des News half but I am on call for work that morning hoping to get it covered. If I do I am in. But yes of course good ol south weber days. Im probably going to do the 10k this year but I do LOVE that 5k.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.120.000.000.008.12

8.12 miles easy with Bret and Jon on the Ogden Parkway.

Asics GT-2000 (Yellow) Miles: 8.12
Weight: 151.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.780.000.000.0015.78

BEN LOMOND PEAK TRAIL RUN

I met up with Bret, Ken, Bryant, Jon, and Albert (couldn't talk Ben into it) at 5:00 am at the North Ogden Divide.  It was still a tiny bit dark for the first few miles but luckily the first 0.5-0.75 miles aren't rocky so we avoided any sprained ankles.  This morning was perfect for the ascent.  Once on the ridge you could see the 4/5 full moon to the west and the sun just about to rise over Powder Mountain to the East.  It was also the calmest wind that I've experienced up on top.

We saw a big, big moose just hauling across the ridge about 200 meters in front of us.  Fortunately, it wasn't running in our direction.  It was a cool sight to see.  Then on top we scared two mountain goats that were chilling at the very peak.  They quickly ran down the west side once we approached the peak.  No other hikers on the trail the whole time until the last half mile; we had the trail all to ourselves.

Overall, it was a great run.  It's always one of my favorites every year.  We ran it in 2:14, whereas last year we were 2:12, so just a tad slower.  But, 8:30 pace for a mountian run ain't bad.

Here's a link to some video that Albert took during the run: http://www.youtube.com/watch?v=wDsJA_Tm0KQ

Pearl Izumi EM Road M3 Miles: 15.78
Weight: 152.40
Comments
From Jake K on Wed, Jun 26, 2013 at 09:38:05 from 67.177.11.154

Moose are the best. They are the most unpredictable animals... sometimes they'll just run away and not care what you are doing, and something they get nuts and charge. Gotta love 'em.

From bdase on Wed, Jun 26, 2013 at 09:44:26 from 67.214.231.170

This sounds great. I can't wait to get some peak running into the mix this year. Nice work Riley.

From SpencerSimpson on Thu, Jun 27, 2013 at 13:09:03 from 63.82.19.2

nice change of scenery. the moose part is rad! I really love seeing wildlife on runs except for bugs...I don't care for bugs...

From Matt Poulsen on Thu, Jun 27, 2013 at 19:20:07 from 98.202.242.213

Nice run, Riley!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.260.000.000.0011.26

AM: 8.15 miles easy on the North Base Loop.  My legs were kind of sore from yesterday's climb and more likely descent, so I kept it to a very very slow pace.

PM: 3.11 miles easy with half on grass at the park.

Barefoot Miles: 1.60Adidas Supernova Sequence Miles: 1.51Asics GT-2000 (Yellow) Miles: 8.15
Weight: 152.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.210.000.000.0010.21

10.21 miles easy in Kaysville and Layton with Ken Jace and Jason.

Barefoot Miles: 1.41Asics GT-2000 (Yellow) Miles: 8.80
Weight: 153.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.020.000.000.0015.02

15.02 miles easy with Bryant and Albert up in Morgan Valley.

Pearl Izumi EM Road M3 Miles: 15.02
Weight: 154.40
Comments
From Trevor Baker on Sat, Jun 29, 2013 at 08:51:17 from 174.27.209.239

Great mileage this week. I kinda guess it may not be over for you yet either. Nicely done!

From Matt Poulsen on Sun, Jun 30, 2013 at 06:21:09 from 166.147.104.163

Nice, smart recovery week, Riley!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.100.000.000.0017.10

AM 12 miles easy.  I met up with Ken and Bret at the 21st Street Pond.  We did two miles with Bret and then he did some mile repeats.  Ken and I just went easy on the Parkway.

PM 5.1 miles easy with 3.5 of it barefoot on grass.

Barefoot Miles: 3.63Adidas Supernova Sequence Miles: 1.47Pearl Izumi EM Road M3 Miles: 12.00
Weight: 155.60
Comments
From Matt Poulsen on Mon, Jul 01, 2013 at 20:20:40 from 98.202.242.213

Nice double. And nice new picture on your blog. Love it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.657.000.000.2516.90

AM: AEROBIC BUILDER

I thought I was going to be flying solo this morning, but then Jace text me last night and said he'd join me if he didn't get called in to work.  Lucky, for me he didn't get called in and I had a running partner this morning.  We met at 21st Pond and warmed up three miles.  Then we started the AB.  The goal was to average 5:35 pace, since we both feel our fitness isn't where it was in the spring when these were a weekly staple in our training.  It turned out pretty decent, we ran 7 miles at 5:33 avg.  We passed Coach Hislop along the way who was out for a walk, but we didn't stop to talk since it was in the middle of our AB. 

After we planned to jog 0.5 miles and then do 4x400 meters.  We did the first one in 1:12, but then we ran into route difficulties.  When I mapped the run online it showed a road going through an area, but it actually didn't go through there, so we had to search for another way and it took up some time.  By the time we found a way through (if we didn't find one we would've had to add another 2-3 miles to the run), too much time had passed so we bagged the last three 400s.

I'm happy to get this in and have Jace there to run it with me.  I need to get back to doing these weekly.  Jace and I discusssed how these are a necessary evil for us, since we aren't as predisposed to distance/endurance as most other distance runners.  We can take any amount of pain you want to throw at us for 5 minutes, but we hate the slow, gradual pain for an extended period of time.

PM: 3.2 miles easy

Saucony Fastwich 6 Miles: 13.70Adidas Supernova Sequence Miles: 3.20
Weight: 152.60
Comments
From AngieB on Tue, Jul 02, 2013 at 11:47:34 from 65.130.73.239

I ditto your last sentence!

From Matt Poulsen on Wed, Jul 03, 2013 at 14:48:21 from 98.202.242.213

Nice run! And great thoughts and rationale!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.560.000.000.0010.56

10.56 miles easy. I'm in Orem for the week for Amy's family's reunion. So I got the pleasure of running with Matt and Spencer from Matt's house in Lehi this morning. Good run with great company.

Pearl Izumi EM Road M3 Miles: 10.56
Weight: 0.00
Comments
From bdase on Wed, Jul 03, 2013 at 09:45:39 from 67.214.231.170

You racing tomorrow down here?

From RileyCook on Wed, Jul 03, 2013 at 10:00:13 from 208.54.5.211

I am. Doing the 5k. Are you?

From bdase on Wed, Jul 03, 2013 at 10:10:32 from 67.214.231.170

Still on the fence :). It would be cool to run with you if you're still down here Friday and running with the gang.

From RileyCook on Wed, Jul 03, 2013 at 10:41:56 from 208.54.5.211

Yeah I will still be here and would love to meet up Friday morning. I'm planning on 10-12 miles easy that morning. Let's set something up. I know Matt and Scott said they'll both be out of town, but whoever's around I'd love to meet up with.

From SpencerSimpson on Wed, Jul 03, 2013 at 11:50:25 from 63.82.19.2

hey bro great to run with ya this morning. We will coordinate a Friday run with everyone. See ya tomorrow morning.

BD- come run with me brotha!

From Matt Poulsen on Wed, Jul 03, 2013 at 14:44:48 from 98.202.242.213

Thanks for the run this morning, Riley. Pure fun!

Race: Freedom Festival 5k (3.107 Miles) 00:15:46, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.660.000.003.118.77

FREEDOM FESTIVAL 5K

Well this went about as good as I can expect with where my current fitness is and with the mileage I've done this week leading into the race.

The race started and I was in about 6th or so for the first half mile. Then I pulled even with Brett hales and Jon nelson just before the mile. First mile was 4:53.

Then they gapped me on the second mile and I got passed too so I was fourth. Mile 2 4:59.

now you start the climb. The race has a net overall elevation gain. I passed the third place guy powering up the hill and then tried to finish strong. mile three was 5:15.

Pearl Izumi EM Road N1 Miles: 8.77
Weight: 0.00
Comments
From runningafterbabies on Thu, Jul 04, 2013 at 12:18:25 from 71.195.218.252

Nice job moving into third at the end. It's a brutal uphill finish!

From Jake K on Thu, Jul 04, 2013 at 12:24:36 from 174.251.19.211

Pretty solid. Winning time was ~14:30? Wowzers!

From RileyCook on Thu, Jul 04, 2013 at 13:31:17 from 208.54.5.213

Jake, that wasn't a legit time. Chip malfunction. Jon was first, Brett second, and I was third.

From AngieB on Thu, Jul 04, 2013 at 13:57:25 from 174.255.144.251

Nice race Riley! Way to hang tough at the end.

From Dave Taylor on Thu, Jul 04, 2013 at 14:04:35 from 174.23.77.225

Zippy race today! Wish I hadn't showed up late :]

From mike⇒nelson on Fri, Jul 05, 2013 at 07:48:14 from 68.112.111.234

Sounds like a fun race. Sorry I missed it. Nice work.

From MarkP on Fri, Jul 05, 2013 at 09:30:36 from 75.169.8.9

Way to get into the money!

From Matt Poulsen on Sat, Jul 06, 2013 at 21:28:38 from 98.202.242.213

Great job, Riley. As you know, you've got a lot more in those legs. It will come. Nice work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles easy from Orem soccer fields up Provo Canyon and back. Then 2 miles barefoot on the grass. Nice and cool this morning.

Barefoot Miles: 2.00Asics GT-2000 (Yellow) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.503.003.500.0018.00

I had a good long run this morning with Brad Osguthorpe. We met at the mouth of Provo Canyon and ran an easy 8 miles up into South Fork. Then did three miles at marathon pace 5:45 5:24 and 5:30 and then dropped the pace even more for another 3.5 5:17 5:07 5:08 and 5:03 for last half mile. We were going to do eight miles of tempo but Brad had to use the bathroom after 6.5. That's right Brad had to stop not Riley!

 

Good run and temps this morning.

Pearl Izumi EM Road M3 Miles: 18.00
Weight: 0.00
Comments
From JPark on Sat, Jul 06, 2013 at 10:42:23 from 50.160.19.124

Nice run. Nice week.

From Matt Poulsen on Sun, Jul 07, 2013 at 10:44:38 from 98.202.242.213

Great week, Riley!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.330.000.000.0018.33

AM: 11 miles easy on the parkway with Bret, Jon, Albert, and Ben.

Lunch: 4.33 miles easy.  I did the last tenth at 3:12 pace.  I've been doing a fast tenth at the end of a run about once a week and this was my fastest yet.  I think I'm getting my speed back slowly. 

PM: 3 miles easy with Amy and while pushing kids in stroller.

Adidas Supernova Sequence Miles: 3.00Asics GT-2000 (Yellow) Miles: 15.33
Weight: 153.80
Comments
From allie on Mon, Jul 08, 2013 at 19:14:34 from 97.126.211.105

triple!

From Jason D on Mon, Jul 08, 2013 at 19:19:16 from 24.1.80.94

Midnight: 2 miles sleep running?

From Matt Poulsen on Mon, Jul 08, 2013 at 19:28:02 from 98.202.242.213

A triple! Not sure I've ever done that. Nice work!

From RileyCook on Tue, Jul 09, 2013 at 08:57:40 from 132.3.57.79

Haha. Yeah technically a triple, but really the same as a normal double since the two later runs were so short.

Or more like a double and a shakeout.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.757.000.000.0012.75

AEROBIC BUILDER

I met up with Jace for another AB.  We did the same route as last week (minus the detour on the cooldown) and our goal was to average about 5 seconds faster than last week (5:33 avg for 7 miles last week).  We did a pretty good job: 7 miles at 5:28 average.  The pace is coming back a bit.  Now we need to extend this to 8-10 miles and keep the same pace and then speed it up again, until we get to 10 miles at 5:20.  It will take some time, but we'll get back there again.

My morning weigh-in was the lowest it's been since March 29, which is also encouraging.  I know weight can fluctuate a lot, so I don't put much stock in a single day's weigh in.  But, it's still nice to see a lower number.  I keep track of real weight progress with weekly averages.

Saucony Fastwich 6 Miles: 12.75
Weight: 150.80
Comments
From Derek D on Tue, Jul 09, 2013 at 21:19:00 from 68.109.132.154

Nice aerobic builder. When you are doing these often your running seems to be at its best. Keep up the good work.

From Matt Poulsen on Tue, Jul 09, 2013 at 22:03:27 from 98.202.242.213

Excellent work, Riley! And nice work getting the weight down -- even after a holiday weekend!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

15 miles easy from 21st Pond with Ken, Ben, Bret, Bryant, and Jon.  Great crew this morning and good times.

Pearl Izumi EM Road M3 Miles: 15.00
Weight: 151.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.730.002.001.0010.73

LIGHT INTERVALS

I met up with Albert, Jace, and Bret at the pond for a light workout.  After a 4-mile warmup we did 2 x 1.5 miles.  Goal was to run 5:10 for the first mile and then drop the last 0.5 to 5:00 pace.

Split 1 - 7:37 (5:07, 2:30)

3 minutes rest

Split 2 - 7:31 (5:04, 2:27)

These felt easier than I anticipated, especially coming off a 15-mile run yesterday.  I feel like I could've easily done another and even a fourth if necessary.

 

Saucony Fastwich 6 Miles: 10.73
Weight: 152.40
Comments
From SpencerSimpson on Thu, Jul 11, 2013 at 13:44:22 from 63.82.19.2

this workout used to be my staple workout in HS. Love it. good on ya Riley...

From Jake K on Thu, Jul 11, 2013 at 16:33:48 from 67.177.11.154

"Light" intervals or "LONG" intervals? Sort of a combo of both. That's a good way to do it, progressively.

You going back to the Lavender race? I think they upped the prize $ for the 5K, too. Its the most lucrative 5K in the region. My lavender allergy won't allow me to risk it, though.

From RileyCook on Thu, Jul 11, 2013 at 16:37:53 from 132.3.57.82

Light, as in overall volume. Three miles is low volume for a quality workout.

I have been debating all week on which race to run. It's like the most stacked day of good races all year! I will procrastinate a bit longer and end up at one of them I'm sure.

From Matt Poulsen on Thu, Jul 11, 2013 at 16:58:04 from 98.202.242.213

Nice work, Riley!

From PRE on Thu, Jul 11, 2013 at 17:23:26 from 99.50.213.11

Jake,

I remember reading about the Lavender race you did. Smiled to myself as I did the Math in my head to see if I could have beat you - still couldn't!

Riley, if this is your blog site, Awesome Stats! Wishing you well with staying injury-free. Congratulations on all those 1st, 2d and third place standings. Me personally, I'm happy when I'm in the top 40-50 percent! But of course I am working on getting faster.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

6.2 miles easy in South Weber.

Adidas Supernova Sequence Miles: 6.20
Weight: 151.80
Race: Bryce Canyon Half Marathon (13.109 Miles) 01:06:15, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.770.0013.110.0016.88

BRYCE CANYON HALF MARATHON

So, I didn't decide until Thursday night that I was going to race this.  I knew I wanted to race this weekend, I just wasn't quite sure where.  I thought I'd do Bryce if I could get someone to head down with me, but I didn't have any takers until Thursday Bret said he'd come with me.  This was Bret's first half marathon as a post-collegiate runner and he did well (3rd Place 1:11:50).

So Bret and I headed down Friday afternoon, checked into an old, run-down motel in Panguitch and then went to packet pickup.

At the starting line I realized I would likely win the race.  I didn't really see anyone I knew, except for Jason Nance, who ran for Weber the last few years, but has chosen to forego his senior year.  Sure enough after a half mile it thinned out quickly.  I promised myself I would take the first two miles very, very conservatively.  The race starts at 7600 feet and the first two miles are flat.  I had no intention of going out too quickly at 7600 feet and paying for it the rest of the race.  So, two miles in I was about 10 seconds back from Jason, but right where I wanted to be. Mile 1 5:26 Mile 2 5:28

After two miles the course drops substantially.  This is a very aided course, albeit at high elevation.  Mile three is easily the quickest and steepest.  Right when the downhill started I quickened my  pace as planned and flew down mile three.  I passed Jason very quickly and just went right on by.  Mile 3 4:34

Miles 4-7 are all very decent downhill, although not as steep as mile three.  I am not a very good downhill runner, due to my form (arched back).  So, I just tried to focus here on getting my shoulders forward and not working against gravity.  Mile 4 4:45 Mile 5 4:46 Mile 6 4:48 Mile 7 4:57

Here the race flattens out a bit and even has a minor uphill (how dare they!).  I tried to keep the effort up on this stretch.  I knew if I could manage decent splits for these next two miles, I'd get some good downhill again after these.  Mile 8 5:06 Mile 9 5:07

I knew at this point I had the race in the bag and it was now only a matter of how fast could I finish.  The next two miles are still good downhill and I kept the rhythm going.  Mile 10 5:03 Mile 11 5:05.

Two miles to go and my legs were aching some from the pounding downhill.  Luckily for my legs the course flattens out again to the finish.  I kept a good effort here, but let up a bit mentally, which cost me a 1:05:xx.  My only regret is not pushing these miles a bit more.  But when you have the race in the bag sometimes it's easy to let up a tad.  Mile 12 5:13 Mile 13 5:13 and 5:04 for last tenth.  Final time of 1:06:15.

I am pretty happy with this effort.  It's a PR for me, although it's quite aided.  The race starts at 7600 feet and finishes at 5800 feet.  So it has a lot of drop to help your pace.  But I was happy I still managed pretty decent splits on the flat sections at 6,000+ feet.

I don't think this is my best effort of the year, even though it's my fastest.  I still think St. George, Strider's, and SLC halves were more impressive.  But this is way better than I've been running since April, so I will certainly take it.  I'm also glad I didn't get sucked into a faster pace those first two miles and was able to stick to my race plan (high 5:20s is fast enough for flat miles at 7600 feet).

I was happy for Bret to take third.  He trains with us a lot but rarely races, so it was good to get him out in a race. 

My legs are going to be sore, I'm certain.  So, I may have to take a few easy days at the start of next week.  But, after that it'll be back to the grind.  I've started my Aerobic Builders again and I've gotten my weight down to 151-ish, so I'm getting back on track and hope I can surpass my spring fitness in a few more weeks.

Oh two more notes.  This is the most mileage I've ever had in a week I've raced a half marathon.  Also, today I surpassed my total miles last year of 5:30 or faster pace.  So, that shows that my quality of training has been much, much better this year.

Pearl Izumi EM Road N1 Miles: 16.88
Weight: 0.00
Comments
From Kendall on Sat, Jul 13, 2013 at 11:15:31 from 70.208.5.199

Nice!! Way to go Riley! Great time...looking forward to the details. Back on top.

From Jason D on Sat, Jul 13, 2013 at 11:31:35 from 24.1.80.94

Yes sir!

From Derek D on Sat, Jul 13, 2013 at 11:50:03 from 68.109.132.154

Nice work Riley. That 1:06 looks great.

From Holt on Sat, Jul 13, 2013 at 12:02:35 from 67.2.248.128

Good time - even on that course. Hope your legs feel okay tomorrow!

From Matt Poulsen on Sat, Jul 13, 2013 at 12:11:43 from 98.202.242.213

Awesome work, Riley! I told you it wouldn't take you long to return to form.

From Matt Schreiber on Sat, Jul 13, 2013 at 15:50:54 from 66.17.102.185

Wow! Nice work man. That's quite a PR!

From RileyCook on Sat, Jul 13, 2013 at 16:37:13 from 174.52.234.49

Thanks everyone. The full report is up now.

From Matt Poulsen on Sat, Jul 13, 2013 at 16:42:45 from 98.202.242.213

Great report! Congrats on the win! Impressive performance.

From Jake K on Sat, Jul 13, 2013 at 17:12:55 from 67.177.11.154

Nice run. If you're going to be able to attack a marathon like St George and put down a real fast time there, you gotta master the downhill like this. Especially working on the form so you can take advantage of it efficiently, like you're doing.

From Steve on Sat, Jul 13, 2013 at 18:13:37 from 66.87.112.166

Wow, sweet run!

From James on Sat, Jul 13, 2013 at 20:12:11 from 97.117.95.152

Great time on that course! Congrats.

From Josh E on Sun, Jul 14, 2013 at 07:14:41 from 75.169.31.22

Nice win Riley. Glad it went well for you. Hopefully something you will be able to build on.

From runningafterbabies on Sun, Jul 14, 2013 at 07:46:11 from 174.52.130.66

Hmmm, Bryce Canyon vs Lavender Days. I think you picked the right race this weekend. Great job!

From steve ash on Sun, Jul 14, 2013 at 08:14:23 from 174.52.100.252

A great race Riley especially with the training load already under you. Especially like the 4:34 split at mile 3. Not easy to run fast downhill like that.

From Christie on Sun, Jul 14, 2013 at 12:48:52 from 74.213.202.246

Way to go Riley!

From SpencerSimpson on Sun, Jul 14, 2013 at 13:45:44 from 66.60.125.98

1:06! smoking brotha. Great splits the whole way. Very well executed. Altitude is still a tough one for any level. Nice win again brotha...

From Jason D on Sun, Jul 14, 2013 at 18:51:11 from 24.1.80.94

Great race, Riley. Smart start. It was great to see a 1:06 pop up in the race reports. That 4:34 must have been fun!

From mike⇒nelson on Mon, Jul 15, 2013 at 11:31:07 from 199.127.123.162

Great job Riley! 4:34 in the middle of a half is gutsy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

9.5 miles easy.

Adidas Supernova Sequence Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: 6.5 miles easy.

PM: 5.5 miles easy.

Pearl Izumi EM Road M3 Miles: 5.50Asics GT-2000 (Yellow) Miles: 6.50
Weight: 0.00
Comments
From SpencerSimpson on Tue, Jul 16, 2013 at 12:17:20 from 63.82.19.2

way to take it easy the last few days...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

AM: 8.75 miles easy.

PM: 4.5 miles easy. Very hot. Very humid here in Ohio. Legs still don't have bounce in them since Saturdays race. I'm hoping they'll feel well enough for a workout tomorrow but not that may not happen.

Asics GT-2000 (Yellow) Miles: 13.25
Weight: 0.00
Comments
From Matt Poulsen on Wed, Jul 17, 2013 at 18:54:34 from 98.202.242.213

Smart recovery week, Riley.

From Holt on Thu, Jul 18, 2013 at 10:31:03 from 67.2.248.128

That is my biggest complaint about Bryce... For a half it really zings you for a bit.

From RileyCook on Thu, Jul 18, 2013 at 23:03:07 from 174.52.234.49

@ Matt: thanks. I didn't really have a choice though, haha.

@ Dave: yeah Bryce beat my quads up pretty good. That combined with travel to eastern time zone, and crazy humidity just did me in this week. Everyday was shorter and slower than I planned when I left the hotel to run. I would return defeated after everyday. My aerobic builder attempt this morning was abysmal, just pathetic.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.055.000.000.0010.05

Pearl Izumi EM Road M3 Miles: 10.05
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

6.25 miles easy in South Weber.  I got home late last night from my work trip and it was a tough week of running in Ohio! Good to be home.  I've felt pretty sore, fatigued, and tired all week from the half last weekend.  Add to that the two-hour time change (running at 3:00 am MST) and the hottest, most humid week they've had all year back there and it turned out to just be a flat week.

I planned on hitting 85 miles this week, but there's no way that was going to happen.  Every morning (and afternoon) that I left the hotel to run, I always turned back earlier than planned soaked, tired, and with no energy.  Yesterday's Aerobic Builder was a disgrace.  So, I gave in and decided this would be an easy/recovery week. 

Tomorrow's race could be either really bad if I still feel like blah.  Or it could be really good with all the 7:30+ paced miles I've trudged through this week.  I guess we'll see tomorrow.

On the positive side, my weigh in this morning was really good.  Usually after work trips (or any trip) I come home up on weight for a few days, but it was down this time.  So, the nutrition changes are helping.

Asics GT-2000 (Yellow) Miles: 6.25
Weight: 150.20
Comments
From Matt Poulsen on Fri, Jul 19, 2013 at 18:42:07 from 98.202.242.213

Best of luck tomorrow, Riley. No pressure -- if you don't have it tomorrow, no big deal.

Race: Draper Days 5k (3.107 Miles) 00:15:04, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.003.1111.31

DRAPER DAYS 5K

Pretty good race for me this morning.  I feel like I'm gaining some of my lost fitness back. Spencer was awesome enough to pick up race packets for Ben and me and let us stay at his place last night.  Thanks Spence!  It was nice not having to wake up early and drive down.

My goal for the race was to run hard and really get after it.  I really didn't know what to expect.  I felt pretty horrible all week, so I figured it could be as good as 15:00 or as bad as 15:30.  But I wanted to go hard after 15:00.

The first mile we got out pretty decent but not quite as fast as I wanted.  I wanted 4:45-ish.  I took the lead about 0.6 miles in and tried to quicken the pace a bit, but still only came through in like 4:53 (on garmin; according to mile mark 4:48).  I was slightly in the lead but a good group was right there with me, about five of us I think.

In the second mile Jake threw in a surge and Josh, Tomy, and Teren went with him.  I fell back about two seconds or so.  But then I focused on getting my shoulders forward and caught right back up.  At the turn Josh and I were side by side leading with me on the outside.  We came up to a turn where there had been some construction and there was a temporary stop sign about five feet away from the curb.  Apparently Josh thought we had to round that so he turned very wide and with me being on his shoulder I didn't really have a choice but to turn even wider.  Meanwhile Teren and Jake took the inside of the stop sign and gained a few feet on us.  I was kind of annoyed at Josh, but oh well.  I don't blame Teren or Jake at all, that's the same path I would have taken had Josh not been in my way.  So, now I was in like 4th just like that and I never caught back up to Teren, he and Josh pulled away from me a bit right before mile 2 and Jake fell back just a tad.  Mile two was 4:43.

Mile three has some decent uphill and I was just trying to bear down and run hard to the finish, knowing that Jake was breathing down my neck.  I couldn't make up ground  on Josh and Teren though either.  Mile three was 4:58 and then 4:34 pace for the last tenth.  Finish time of 15:04. 

I'm happy with this.  It's the best flat 5k I've run since college.  I had fun cooling down and hanging out with everyone afterward (Spencer, Ben, Scott, Jake, and Bryant - who was kind enough to handicap himself by running 10 miles in 60 minutes before the race!)

Pearl Izumi EM Road N1 Miles: 5.00
Weight: 0.00
Comments
From bdase on Sat, Jul 20, 2013 at 10:44:27 from 160.7.242.251

Exciting recap Riley! That's a great race today. Enjoy the rest of your weekend!

From Rob Murphy on Sat, Jul 20, 2013 at 10:58:28 from 24.10.249.165

That was a great throw-down this morning Riley. Great job mixing it up with some really tough racers.

From Jake K on Sat, Jul 20, 2013 at 10:59:12 from 67.177.11.154

Good race. You held it strong in that last mile. Seems like you felt kind of "out if it" this week, but sometimes a little extra recovery after a 1/2 sets you up for a good 5K. Same thing happened for Paul after Duluth.

When I was jogging the course beforehand, I knew that turn would potentially be interesting. I should have just moved the construction sign. These courses are measured using very tight tangents, probably right up against the curb :-)

From Fritz on Sat, Jul 20, 2013 at 11:29:07 from 67.177.4.64

Nice job Riley. 3rd place in a field like that is impressive.

From Little Bad Legs on Sat, Jul 20, 2013 at 14:03:47 from 68.186.0.46

Smokin fast. Well done. The level of competition in your area right now is crazy good!

From Dave Taylor on Sat, Jul 20, 2013 at 14:08:11 from 174.23.75.231

Good heavens, 15:04 only good for third? Must have had some Jamaicans in the mix :) Nice race!

From SpencerSimpson on Sat, Jul 20, 2013 at 14:53:23 from 68.66.165.182

well executed plan brotha. Strong finish on that last mile. Great place today...

From JPark on Sat, Jul 20, 2013 at 16:05:57 from 50.160.19.124

Excellent race Riley! I'd definitely say you've got your fitness back. My goodness I am envious of your speed!

From Jason D on Sat, Jul 20, 2013 at 18:05:48 from 24.1.80.94

Excellent, especially after battling the Midwest humidity; it drains you each run, but the cumulative effect is not always detectable. Also, best flat 5k since college? Sounds like a good day. Judging by those times on your PR board you were trained to be a very different runner!

From Matt Poulsen on Sat, Jul 20, 2013 at 19:28:55 from 98.202.242.213

Very nice, Riley! Impressive!

From scottkeate on Sat, Jul 20, 2013 at 20:39:56 from 71.199.4.146

Such a solid race. I'm so glad things came together for you today after a the quad killer 1/2 you ran last week. Super impressive! You keep giving me something to shoot for. Thanks for the inspiration!

From Josh E on Sat, Jul 20, 2013 at 20:57:57 from 75.169.31.22

Nice job Riley. Great speed on an honest course. Are you planning on any races over the next week?

From Steve on Sat, Jul 20, 2013 at 22:09:00 from 66.87.6.192

This is such a great year watching you guys race.

From MarkP on Sun, Jul 21, 2013 at 10:41:51 from 65.130.116.119

Great race! Hard way to earn a few $!

From AngieB on Sun, Jul 21, 2013 at 15:34:46 from 174.251.18.212

Strong race Riley. Way to hang tough! Are you running des news wed?

From RileyCook on Sun, Jul 21, 2013 at 19:39:40 from 174.52.234.49

Thanks y'all.

@Josh & Angie: I am running the Des News Half Marathon on Wednesday. Not looking forward to waking up crazy early for that one!

@Jason: Yeah I was a middle distance runner in college. But, it's been a fun transition to longer distances. I do wish I could do a few road mile races! I miss running at mile pace and tearing my calf muscles to shreds!

@Justin: And I am envious of your endurance! I need a breakthrough marathon like you've had.

@Jake: Yeah I knew I had a chance at a good race with all the forced easy miles, but it's hard to have confidence in that when you've felt just awful leading into it. Luckily it worked out well. That was a fun race yesterday!

@Rob: Thanks it was fun to get up front and mix it up with some of the state's best runners.

@Scott: Dude you are right there man. You'll be in the mix with us in the next race. Just believe in your training. Always great to see you!

@Spencer: You were an awesome host. Thanks again for letting us stay with you.

From AngieB on Sun, Jul 21, 2013 at 21:45:20 from 65.130.68.119

Oh man I know I am dreading waking up early for the half on wed too. Are you picking up your packet by chance? I am not going to make it down that way and need to find someone to pick up me and my sisters. Eash.

From RileyCook on Mon, Jul 22, 2013 at 13:15:50 from 132.3.57.79

@ Angie: My mom asked a friend to pick up hers and mine. But if that doesn't work out and I end up having to go down I will certainly grab yours. Also, I think Ken may be down there tonight. So, maybe try calling him or Janae.

From AngieB on Mon, Jul 22, 2013 at 13:24:12 from 216.206.44.14

Hey Riley sariahs actually picking mine up I bet she wouldn't mind picking up yours if you need her to.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.400.000.003.0011.40

HALF-MILE REPEATS

Did a lighter interval session to keep things sharp for Wednesday's half marathon.  I met up with Ken, Ben, Jon, Bret, and Bryant at the pond.  We warmed up 5 miles after which Bret and Bryant continued easy for a long run, while the rest of us did a workout.

Ken, Jon, and I did 6x0.5 miles with 1:45 jog for rest.  Ben did one half mile and then five quarters.  My splits were 2:25 2:23 2:26 2:24 2:25 and 2:21.  Ken ran with me and Jon was only 3-4 seconds back on the first five and then only 1-2 seconds back on the last one, so that was a great workout for him.

Saucony Fastwich 6 Miles: 11.40
Weight: 152.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles easy.  Looking forward to the race tomorrow.

Pearl Izumi EM Road M3 Miles: 5.00
Weight: 152.20
Race: Des News Half Marathon (13.109 Miles) 01:06:25, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.730.0013.110.0020.84

AM: DES NEWS HALF MARATHON

It was an early start to the day.  I woke up at 2:30, got ready, and then met my Mom and Ben at the park n ride in South Weber.  We caught the buses at Rice Eccles and got to the starting line with 1.5 hours to spare (I hate how early they bus you up there and then make you wait).  Did a 2-mile warmup with Ben and Josh and found a secret bathroom during this time too of course!

The race started and Brett, Fritz, and I came gunning out of the gates.  First mile was 4:34 with a lot of downhill.  After that Fritz fell back a bit and it was just Brett and me for the rest of the canyon.  We ran virtually side by side up until just after mile 7.  Then, I just hit a wall.  I went from sub-5:00s to 5:1xs in no time.  I think I still have some residual fatigue in my legs from Bryce.  Miles 8-13.1 were a grind, I just didn't have any juice.  Brett pulled away quite easily and the rest was pretty uneventful, just me plugging along at a slower pace running in and out of slow 10k runners.  I really wanted to hit 1:05:xx, but I just didn't have it today.

But, the time was still decent and I can't complain about 2nd place either.

Splits: 434 448 454 (14:51 5k) 455 454 449 (29:57 at 10k) 449 509 502 514 517 516 527 and 535 pace for last bit.

It was awesome seeing so many friends and bloggers at the finish.  Just about everyone was there...good times.  The 10k had quite the deep field and I was a little jealous I wasn't part of that competitive beast, sounds like it was a battle.

PM: 4 miles easy pushing the kids in the jogger and running with Amy on the Riverdale Parkway.  All in all a pretty productive mandatory furlough day from work.

Adidas Supernova Sequence Miles: 4.00Pearl Izumi EM Road N1 Miles: 16.84
Weight: 153.00
Comments
From runningafterbabies on Wed, Jul 24, 2013 at 10:32:10 from 174.52.130.66

Nice job - especially coming only 10 days out from Bryce. Well done!

From Jake K on Wed, Jul 24, 2013 at 10:44:05 from 67.177.11.154

Quite a stretch of races in the past 10 days. I'm SURE there is still some residual fatigue from Bryce. Probably not enough to manifest itself in a 5K/10K, but definitely in the half marathon.

All of this will pay off. You'll set yourself up for a great marathon this fall.

Good run today.

From Matt Poulsen on Wed, Jul 24, 2013 at 12:00:12 from 98.202.242.213

Great race today. Nice time! There is no question you still have Bryce in your legs. As you know, a race like Bryce takes a few weeks to recover from. You definitely would have seen 1:05:xx with fresh legs. Strong work.

From Josh E on Wed, Jul 24, 2013 at 14:35:43 from 75.169.31.22

Nice hanging out with you for a bit Riley, and great racing!

From Brandon on Wed, Jul 24, 2013 at 15:46:53 from 160.7.242.251

Nice hanging with you today... in the car on the ride back to our vehicles haha ;). Great race Riley, congratulations!

From Rob Murphy on Wed, Jul 24, 2013 at 15:56:45 from 24.10.249.165

Always good racing across the board at Des News. Just being in the mix is tough. Congratulations on another great effort.

From AngieB on Wed, Jul 24, 2013 at 16:01:11 from 65.130.95.10

Nice race Riley! I looked down the hill at the first and it was cool to see you flying.

From SpencerSimpson on Wed, Jul 24, 2013 at 17:18:16 from 63.82.19.2

fantastic time and place today. Mission accomplished. Your fitness is awesome and you are definitely going to be strong come Oct.

From Red Leader on Wed, Jul 24, 2013 at 18:04:04 from 74.211.21.36

That's a impressive time!

From Fritz on Wed, Jul 24, 2013 at 22:15:55 from 67.177.4.64

Good to see you at the start then for quite awhile from behind. You and Brett made those early fast miles look effortless. That sub 1:05 will fall next year, if you choose to run it again.

From mike⇒nelson on Thu, Jul 25, 2013 at 07:35:10 from 98.202.168.196

That's fast 10k split for a half! Nice work.

From Kendall on Thu, Jul 25, 2013 at 12:12:36 from 208.187.252.10

Well-done Riley. 4:34 mi one!? Good to see you running so well. Love reading the battles out there on Saturday. Congrats!

From Jason D on Thu, Jul 25, 2013 at 17:32:05 from 24.1.80.94

Some really great racing the last two weeks, Riley. That 10k split is intimidating! As I am reading through many of the reports, placing high means a lot given that everyone comes for a day at the races.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.150.000.000.0013.15

AM: 9.1 miles easy on North Base Loop.  My legs weren't even close to being as sore as they were the day after Bryce.  So, that is very good news.  They actually felt somewhat decent this morning.  Usually two days later is when they feel the most fatigued for me after a half so we'll see how they feel tomorrow.

PM: 4.05 miles easy pushing the girls in the jogger.  Didn't feel as good this evening as I did this morning.  Still not sore but very TIRED.

Adidas Supernova Sequence Miles: 4.05Asics GT-2000 (Yellow) Miles: 9.10
Weight: 149.60
Comments
From Jason D on Thu, Jul 25, 2013 at 09:38:30 from 24.1.80.94

And look at that weight!

From RileyCook on Thu, Jul 25, 2013 at 13:56:05 from 132.3.57.82

Jason: Yeah I was happy to see a 149, but the fact that it's 2:00 pm here and I've only visited the restroom once today means a lot of that was likely dehydration from yesterday. We'll see how it looks tomorrow and Saturday.

From AngieB on Thu, Jul 25, 2013 at 15:58:00 from 199.190.170.29

Nice article and pics in the paper today. Way to represent Weber State and Ogden! Oh and South Weber too.

From RileyCook on Thu, Jul 25, 2013 at 20:41:10 from 174.52.234.49

Thanks Angie. It's always kind of fun to talk to reporters, but also kind of awkward.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.420.000.000.0014.42

AM: 10.15 miles easy on the trails with Dave.  It was a very enjoyable run at a nice, easy, and conversational pace.  I wore my brand new trail shoes and they were very nice; no more rock bruises!

PM: 4.27 miles easy in South Weber.  I ran the last 0.11 miles at 3:25 mile pace. It felt awesome; you eat up the ground so quickly at those speeds.

Pearl Izumi EM Road M3 Miles: 4.27Pearl Izumi EM Trail M2 Miles: 10.15
Weight: 150.80
Comments
From Dave Olson's Road to Fast on Fri, Jul 26, 2013 at 09:41:35 from 67.182.237.143

Thanks for inviting me and running with me. Felt really good.

From RileyCook on Fri, Jul 26, 2013 at 09:45:28 from 174.52.234.49

Yeah it was a very enjoyable run. The time flew by with all our chatting.

From SpencerSimpson on Fri, Jul 26, 2013 at 13:03:22 from 63.82.19.2

I am sure there was plenty of good stories and jokes with Dave. good times...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.700.000.000.0013.70

13.7 miles easy with Brett and Jace.  Somehow Brett convinced Jace and me to drive to Midvale to run with him.  We did some trail running in Dimple Dell (I guess that's what it's called).  Now he owes us a Saturday run up North.  Jace brought some of the spoils of his earlier 5k (chocolate milk delivered to his house for 13 weeks!) and shared with us after...delicious!

My legs were very tired and ready to call it a week.  Now it's off to the Zoo and City Creek to celebrate my daughter Evelyn's 3rd birthday!

Pearl Izumi EM Trail M2 Miles: 13.70
Weight: 150.60
Comments
From Josh E on Sat, Jul 27, 2013 at 12:22:24 from 75.169.31.22

I thought Brett was moving out of state. Did that change? Happy birthday to Evelyn - glad she get's to enjoy it in beautiful Salt Lake City!

From Fritz on Sat, Jul 27, 2013 at 12:28:36 from 65.100.192.74

Brett moved to Midvale so he's sticking around.

Riley-If you can drive to Midvale you can drive to SLC :) Let us know next time you are in town for a run.

From Josh E on Sat, Jul 27, 2013 at 12:32:03 from 75.169.31.22

I cannot be trusted with data. I just read that wrong from your Ogden Marathon report. I just went back and reread and you said SLC whereas I was thinking Washington DC...

From RileyCook on Sat, Jul 27, 2013 at 19:44:18 from 174.52.234.49

Josh: Yeah Evelyn absolutely loves City Creek. She could play all day on those dinosaurs in the food court. Plus we let her pick out a toy at Disney Store and she loves that too. Good birthday for her in SLC today.

Fritz: This was a last minute thing late last night, but for sure we should hook up for a run with you guys. We may be meeting Brett and Brad Osguthorpe in Bountiful a few times for Saturday runs too.

From Jake K on Mon, Jul 29, 2013 at 12:19:41 from 67.177.11.154

That's a great place to run. We call it the "gully" as well. Lots of nice wood chip trails, plenty of hills but easy on the legs. I love running down there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.258.000.000.0019.25

AM: AEROBIC BUILDER

I usually do these on Tuesdays, but I have to go to Ohio again in a couple hours for work for the week.  And it's tough to get quality workouts in back there when I'm working, so I wanted to do this before I left.

Bret agreed to run with me, which turned out to be very nice and helpful.  Bret ran the first five miles at my pace and then he took a short break and finished the last three miles at 6:00.  I ended up averaging 5:27/mile for eight miles.  It was really nice to have Bret there for the first five; these aren't fun to do solo.  I thought this was a great effort for Bret too and his progress is coming along nicely.  I am happy with my effort this morning too.  It's about the same pace as two weeks ago only I extended it from 7 to 8 miles.  Ideally, I will be doing these for 10 miles at 5:20 pace in a few weeks. 

PM: 6.35 miles once we got checked into the hotel. Ran down to the Great Miami River Parkway.

Pearl Izumi EM Road M3 Miles: 6.35Pearl Izumi EM Road N1 Miles: 12.90
Weight: 152.80
Comments
From Matt Poulsen on Mon, Jul 29, 2013 at 15:16:15 from 98.202.242.213

Another of your bread-and-butter workouts, Riley! Very nice!

From Trevor Baker on Tue, Jul 30, 2013 at 01:38:00 from 174.27.254.33

Really excited to see you focusing towards St. George. Hoping and looking forward to seeing a sweet PR in the marathon for you. It'll be a great way to wrap up the bulk of the racing season!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.100.000.000.0015.10

11.1 miles easy and very early.

PM: 4 miles easy.

Pearl Izumi EM Road M3 Miles: 4.00Asics GT-2000 (Yellow) Miles: 11.10
Weight: 0.00
Comments
From SpencerSimpson on Tue, Jul 30, 2013 at 10:37:59 from 63.82.19.2

smart run before heading to the humidity...have fun out there...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.006.2110.96

1,000 METER REPEATS

I wasn't able to do as many as I wanted but this was still ok. Goal was three sets of five reps with 1:05 rest between reps and 3:00 between sets. But crazy humidity and gi distress caused me to only do two sets. The humidity didn't slow me down or fatigue me as much as it just annoyed me. I was sopping wet and my shoes would squish out sweat out the sides with each step. That combined with a search for a bathroom after the tenth rep that took too long just caused me to call it early.

So I did two sets of five repeats or ten total 1,000s in an avg of 3:02 or like 4:52 pace.

Oh and I hate afternoon workouts now. I used to prefer them but now my stomach just struggles with them.

Pearl Izumi EM Road M3 Miles: 10.96
Weight: 0.00
Comments
From Matt Poulsen on Wed, Jul 31, 2013 at 20:13:35 from 98.202.242.213

Very nice, Riley! Humidity is brutal; no question about it. And GI issues certainly don't help. Nice work!

From Paul on Thu, Aug 01, 2013 at 09:50:01 from 65.114.209.66

Good workout. 15x1000 is a little insane, so perhaps your body knew best and cut you off at 10.

From RileyCook on Thu, Aug 01, 2013 at 10:01:26 from 208.54.36.150

Paul, 15 is a lot for sure. But in college with did 15 off one minute rest twice a month. They can build fitness very quickly.

Had I known I'd only get ten in I would have gone at a quicker pace. The pace I chose was to ensure I could do 15. So I mean ten was still good but I really wasn't too tired at the end just fed up with sweating so much!

But certainly it wasn't a wasted effort for me despite only getting ten.

From Paul on Thu, Aug 01, 2013 at 10:07:34 from 65.114.209.66

You ain't in college anymore! :-) 80% of marathon training is just staying healthy. For me, my ball-buster workout days are long gone in my rearview mirror. These days, it's more of a slow-and-steady progression of fitness. 8-10x1000m has been a real sweet spot; I love that workout.

From RileyCook on Thu, Aug 01, 2013 at 10:17:23 from 208.54.36.150

Haha. True I'm not in college anymore. But I also am not as fast now as I was then. Maybe it's the gap in workouts. I did more quality back then off of much lower mileage. Now my mileage is way way higher but my amount of quality is much lower.

So it's hard to decide why I am so much slower now off so much more mileage. I think maybe it's less quality, so I want to experiment a bit with ramping that back up.

From Jake K on Thu, Aug 01, 2013 at 11:00:39 from 67.177.11.154

I remember reading Ryan Hall talking about doing like 20x1K last year. Of course, he's only finished like 2 races in the past two years, so who knows how that strategy is working out for him? :-)

I usually feel like if I can do 10x1K in ~3:00 off a short rest, that will get me pretty close to 30 flat for 10K. And if you're running that quick for 10K during a marathon buildup, you're on track.

I think that's a solid workout. Humidity wears you down when you aren't used to it. Easy to dip into the well a little too far, despite the extra O2.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy around the hotel early. Won't have chance to double today. Work and travel home today. Will be nice to run in the dry heat again.

Asics GT-2000 (Yellow) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

10.2 miles easy in South Ogden with Dave and Albert. It was a very pleasant morning with cool, dry temps!  You gotta love that!

Adidas Supernova Sequence Miles: 10.20
Weight: 149.60
Comments
From Jake K on Fri, Aug 02, 2013 at 10:43:35 from 67.177.11.154

I can't remember the last time it was below 70 in the morning here.

From Dave Olson's Road to Fast on Fri, Aug 02, 2013 at 10:55:30 from 67.182.237.143

Yeah actually started the run with a shirt on today. Kinda weird.

From SpencerSimpson on Fri, Aug 02, 2013 at 15:08:38 from 63.82.19.2

nice training week again riley.

From Matt Poulsen on Fri, Aug 02, 2013 at 18:39:41 from 166.137.209.36

Nice miles this week. With the traveling, that's doubly impressive!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

LONG RUN

We had a great long run this morning up in Morgan.  Brad drove from Heber to meet Bryant, Ben, and me.  Always great to see Brad.  We need to drive up to meet him one of these weeks since he's driven down twice now to meet us in Morgan.  We looped the Morgan Valley.  It was kind of cool at the start and a little hot at the end, but for the most part perfect weather.  We slowly worked the pace down to 6:00 pace by mile 6 and then held it around a 6:00 average the rest of the way on a very rolly, hilly course. It was a solid effort.  Ben is looking good on the comeback trail.  We had a stray dog run the first 6 miles with us and then it fell behind, unable to keep up.  Ben said that if it had ran the whole 20 miles he would've taken it home with him. 

I need more of these long efforts at 6:00 pace or faster.  I can't run a decent marathon unless I do these almost weekly.  But this felt pretty good today.  I would love to be able to run this route at 5:30 pace with relative ease; that would be when you know you're ready to hit a OTQ standard.

Asics GT-2000 (Yellow) Miles: 20.00
Weight: 151.80
Comments
From AngieB on Sat, Aug 03, 2013 at 10:51:02 from 174.239.102.172

Awesome run Riley. Yep good ol south weber days nxt week. I'm running the 10k this year. It's a killer w the big hill. What are you doing?

From Jason D on Sat, Aug 03, 2013 at 11:53:03 from 198.228.200.152

Good week, strong run. I've only run 3 marathons, but I have noticed that on at least one effort I need to be 15-20 seconds on a 20+ to have a good prediction for what I can do in a marathon. This is for someone of average ability, but I think if you cut 10-15 seconds off in your long runs during a buildup until you do a 10 + 10 (or more) 15-25 seconds from goal a faster runner can predict similarly (as much as on can with the distance). Basically I'm saying, in long winded fashion, what you are saying in the last part of the post.

From RileyCook on Sat, Aug 03, 2013 at 14:48:06 from 174.52.234.49

Angie: I'm also doing the 10k. It is definitely the harder course of the two, but I don't mind it. I like the challenge.

From Matt Poulsen on Sun, Aug 04, 2013 at 08:00:20 from 74.211.25.142

Great run, Riley. Nice consistency. Yeah, those kinds of runs will definitely contribute to a huge aerobic base. Nice week!

From SpencerSimpson on Mon, Aug 05, 2013 at 08:50:59 from 63.82.19.2

very good run on probably a tougher course then it sounds. Great deposit for SGM...Ben making the comeback look easy...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.140.000.000.0017.14

AM: 12.14 miles easy on the Riverdale Parkway with Ken, Dave, Bret, and Jon.

PM: 5 miles easy pushing the kids in the jogger and with Amy.

Adidas Supernova Sequence Miles: 5.00Pearl Izumi EM Road M3 Miles: 12.14
Weight: 150.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.108.000.000.0017.10

AM: AEROBIC BUILDER

We had a good group this morning with Jace, Ben, Jon, and Albert. Jace did seven miles with me; I went one more to make it eight miles at a 5:22 avg.

PM: 4.1 miles easy around South Weber. 

 

Saucony Fastwich 6 Miles: 13.00Adidas Supernova Sequence Miles: 4.10
Weight: 149.60
Comments
From Dave Olson on Tue, Aug 06, 2013 at 08:50:34 from 132.3.57.81

Sick workout!

From Derek D on Tue, Aug 06, 2013 at 21:17:13 from 68.109.132.154

Really strong Riley. Building towards a strong marathon for sure.

From SpencerSimpson on Wed, Aug 07, 2013 at 09:41:24 from 63.82.19.2

TOU and SGM is going to be really fun. Great builder again. You do these every other day like its just eating bowls of cereal...no big deal make it happen :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.460.000.000.009.46

9.46 miles easy with Dave and Ken. I had some tired legs this morning, but glad to still get some ok miles in.

PM: I jogged alongside Evelyn in her South Weber kids k race. She had a lot of fun and it was fun to watch her.

Pearl Izumi EM Road M3 Miles: 9.46
Weight: 147.80
Comments
From Josh E on Wed, Aug 07, 2013 at 22:41:22 from 71.213.12.84

That weight is looking really good. I am down this summer too, though 20 lbs heavier. Still the lightest I've been since my mission. No miles counted for the pm run?

From RileyCook on Thu, Aug 08, 2013 at 09:24:30 from 132.3.57.80

Thanks Josh, I've been trying to slowly bring the weight down. I don't want to drop weight too fast or else I won't have energy to train properly.

That's nice that you've dropped some too. Lighter is faster (granted you have some to lose).

I didn't count any mileage for the shuffle I did with Eveyln. It was pretty slow, but I was proud of her for a three year old. She only walked three times for a total of maybe 20 seconds. And it was a legit kilometer, not a "kid's k" that was like 200 meters.

From SpencerSimpson on Thu, Aug 08, 2013 at 10:03:52 from 63.82.19.2

nice work Evie! count the 1k bro, fetch bro :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.606.001.000.0019.60

PROGRESSION LONG RUN

I met up with Jace way too early in the morning and got started on a progressive long run.  The goal was to just start slow and increase in the pace each mile until we hit the low 5:00s.  We both felt pretty sluggish the whole time, but it still ended up ok (but not great).  Progression through 14 miles and then easy cool down after that.  Splits 754 718 700 706 639 616 605 558 556 547 537 530 521 506

Asics GT-2000 (Yellow) Miles: 19.60
Weight: 149.40
Comments
From SpencerSimpson on Thu, Aug 08, 2013 at 09:56:54 from 63.82.19.2

great workout despite the sluggishness. This is one of those days where you don't want to do it and then when you get it done, you're like, "glad I did it". Nice effort with Jace...

From Derek D on Thu, Aug 08, 2013 at 16:32:27 from 68.109.132.154

Great run Riley. Looks kind of like what I did only longer and faster. Hey, I could have run miles 7-11 with you at least. Nice work!

From RileyCook on Thu, Aug 08, 2013 at 21:18:06 from 174.52.234.49

Thanks guys.

Derek, I saw your run today. Good run and yeah they do look similar. I think these progressions are good workouts.

From Brandon on Fri, Aug 09, 2013 at 10:32:19 from 160.7.242.251

Great work Riley! Progressions are fun and you knocked out a very solid one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.450.000.000.008.45

8.45 miles easy.  Another enjoyable "Furlough Friday" trail run with Dave.

Pearl Izumi EM Trail M2 Miles: 8.45
Weight: 149.60
Race: South Weber Days 10k (6.214 Miles) 00:31:07, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.060.006.210.0018.27

AM: SOUTH WEBER DAYS 10K (RICHARD BOUCHARD MEMORIAL)

 I'm very happy with my race this morning. I didn't plan on running this fast, but I felt really good and went with it.  This is a low key race in my neighborhood, but it's very well organized for a small city of 6,000 residents.

The course is not an easy one.  The first 5k has about 250 feet of climb and drop and the second 5k is mostly flat with one quick, very steep drop (about 0.05 long but very steep).  I took the first mile out somewhat hard and was by myself within a tenth of a mile.  So it was just me and the sheriff car.  I tried to run behind the car to block the wind...haha.  But it didn't work as well as I was hoping it would.  First mile was 5:07 (mostly flat except last tenth is up).  Mile two has a lot of uphill and is probably the most difficult mile. I ran it in 5:09, which was almost 20 seconds faster than I ran that mile last year.

Mile three drops a ton and then turns around and comes right back up the same road.  So the first half of the mile I was rolling 4:30 pace and the second half like 5:35-ish pace for a mile three split of 5:06.  My first 5k was right around 15:52 I think.

Now the course gets substantially easier.  I was still recovering from the uphill push so mile four wasn't quite as fast as I had hoped for.  Mile four 5:00.  Now I was recovered and really getting in a groove.  Mile five, which includes the quick, steep drop was 4:52.

Now I just had 1.22 of flat terrain to the finish.  I continued to push as I weaved in and out of slower 5k runners and managed a 4:51 mile six.  Then I turned it on a bit more and averaged 4:30 pace for the last 0.22 (59 seconds for last 0.22).   Final time of 31:07.  

 Last year I was 32:13 and 32:4x the year before that.  So, this was a really good time for me and it's actually my best 10k since college (minus 10k splits of downhill half marathons).

So, I'm feeling good and the weight I've dropped is paying off.   

PM: 5.51 miles easy.  My goal this week was to hit 90 miles for the first time ever.  I came up short as of this morning and it just wasn't sitting well with me.  So, I headed back out this evening to get the 90 mpw monkey off my back!  Weekly mileage PR! 

Pearl Izumi EM Road M3 Miles: 5.51Pearl Izumi EM Road N1 Miles: 12.76
Weight: 151.20
Comments
From SpencerSimpson on Sat, Aug 10, 2013 at 11:03:53 from 63.82.19.2

great report and fantastic effort. Gotta be pleased 2 weeks out from TOUHM. Gonna be fun...

From Matt Poulsen on Sat, Aug 10, 2013 at 13:54:57 from 98.202.242.213

Wow! Excellent race, Riley! Especially given that you did it solo on an honest course. You are clearly back in the action! No question about it.

From Matt Poulsen on Sat, Aug 10, 2013 at 13:55:46 from 98.202.242.213

Oh, and nice job with the weight!

From Fritz on Sat, Aug 10, 2013 at 14:35:39 from 65.100.192.74

great race Riley and you must be happy with the big improvement over last year. How many little races around the countyr have winners running 31:xx 10ks? Can't be many. Nice job.

From Dave Taylor on Sat, Aug 10, 2013 at 14:54:13 from 174.23.77.31

Wow! Must be something in that police exhaust :)

From Jason D on Sat, Aug 10, 2013 at 23:58:25 from 68.80.27.222

Looking strong, Riley. Good for you.

From Paul on Sun, Aug 11, 2013 at 07:58:48 from 71.215.78.30

Great time, and nice job on the time improvement.

From Kendall on Sun, Aug 11, 2013 at 08:50:24 from 70.196.195.217

Killed it! Nice job Riley!

From Derek D on Sun, Aug 11, 2013 at 12:20:46 from 68.109.132.154

Awesome race Riley. That's a great time. Amazing how much faster you are than last year. Those aerobic builders seem to be the key to your success.

From Dave Olson on Sun, Aug 11, 2013 at 12:34:44 from 67.182.237.143

Sick race dude. Congrats on hitting 90. Now its holding that kinda mileage!

From Jake K on Mon, Aug 12, 2013 at 12:36:01 from 67.177.11.154

Solid run. 31 flat at altitude is a strong performance, and the progression over the last couple years is a nice indicator of the overall work you've put it. Good going.

From Steve on Fri, Aug 16, 2013 at 09:53:05 from 66.87.77.134

That is a serious nice 10k time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.750.000.000.0016.75

AM: 11.7 miles easy with Ken, Dave, Bret, and Jace from 21st Pond up to Ogden Canyon and then back on Bird Song Trail and down 21st Street.  Added a bit more around the pond too.

During mile one we crossed a bridge and I heard some scurrying under the bridge.  I immediately thought we were going to encounter a troll.  But it wasn't a troll, it was a skunk and it jumped out from under the bridge in attack mode and had Dave been 1-2 seconds slower, he would've been sprayed!  Definitely the closest of three very close skunk encounters over the year...it's only a matter of time.

PM: 5.05 miles easy around south Weber.

Adidas Supernova Sequence Miles: 5.05Asics GT-2000 (Yellow) Miles: 11.70
Weight: 152.80
Comments
From Dave Olson on Mon, Aug 12, 2013 at 08:45:41 from 132.3.57.80

I never even saw the skunk. Just heard it and saw Ken and Jace's reaction and threw in a surge.

From AngieB on Mon, Aug 12, 2013 at 12:18:52 from 199.190.170.22

I think your troll encounter is just a matter of time.

From SpencerSimpson on Mon, Aug 12, 2013 at 13:08:47 from 63.82.19.2

great story...if it would have been a run in march it would have been a leporachan for sure...

From emruns on Mon, Aug 12, 2013 at 15:12:28 from 67.186.252.90

I learned from a Curious George cartoon that tomato juice will get the smell of skunk out. You might want to buy some just in case.

From allie on Tue, Aug 13, 2013 at 17:10:27 from 97.126.222.234

troll slime vs. skunk spray. hard to say which is worse.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.708.000.000.0018.70

AM: AEROBIC BUILDER

I met Dave and Bret at 21st Street Pond for an aerobic builder.  We all had different paces in mind so we were on our own after a 3-mile warmup.  I ran 8 miles at a 5:17 average.  I felt pretty good this morning, which is a good sign coming off of my highest mileage ever last week.

PM: 5.3 miles easy on base with the last tenth of a mile run at 3:33 pace.

Pearl Izumi EM Road M3 Miles: 5.30Pearl Izumi EM Road N1 Miles: 13.40
Weight: 150.20
Comments
From Dave Olson on Tue, Aug 13, 2013 at 09:12:17 from 132.3.57.79

Super sick workout. Thanks for waiting for me at the end.

From Dave Olson on Tue, Aug 13, 2013 at 09:12:50 from 132.3.57.81

Oh and sorry bout the nast expired chocolate milk. Not the best way to end a workout.

From Ben VanBeekum on Tue, Aug 13, 2013 at 13:00:12 from 67.169.244.46

Riley good work man. Sorry I missed it this week! Hopefully I can get one in the next couple of days.

From SpencerSimpson on Tue, Aug 13, 2013 at 13:25:13 from 68.66.165.182

love the aerobic builders. Sat. was tough but I really like the pace you did here.

From RileyCook on Tue, Aug 13, 2013 at 16:45:41 from 132.3.57.80

Thanks fellas. I felt pretty good this morning (and afternoon). Now tomorrow may be a different story...

Dave: I can't undrink that chocolate milk! So gross. I should've check the label when buying and before drinking. I've learned a valuable lesson. I only drank about two ounces before I realized it was expired. I began chugging immediately and already had two ounces down before my brain processed that it smelled and tasted bad. It was 9 freaking days expired and they still had it up for sale, those jerks!

From scottkeate on Tue, Aug 13, 2013 at 21:18:26 from 71.199.4.146

Awesome workout! We ran the same average pace for our tempo efforts today, but you ran twice as far. It is a good sign coming off the high-milage week.

From SpencerSimpson on Tue, Aug 13, 2013 at 21:37:31 from 68.66.165.182

oh man what a great chocolate milk story. I might just give that to you as a present one day after another W :)

From Matt Poulsen on Wed, Aug 14, 2013 at 20:42:45 from 98.202.242.213

Now that's a tempo run!! Excellent work, Riley!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy with Dave on the base perimeter road.

Asics GT-2000 (Yellow) Miles: 10.00
Weight: 150.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.630.000.005.0016.63

AM: MILE REPEATS

I met up with Bryant and Ken at the Dee and we warmed up three miles over into South Ogden to the "tempo loop" over there.  Bryant has been sick and wasn't sure how well he'd do this morning so he ran the first one easier and Ken was shooting for 5:15, so I was on my own. I wanted to do 5-6 reps at 4:55 or faster with 2:00 jog for rest (ended up being 2:20 as I split the difference with Ken, so he'd get 2:00 rest).  Bryant ended up doing the 2nd and 4th ones with me to help me out a bit with pace even though he didn't feel particularly fresh.  My stomach started hurting a bit on the second one and got worse with time.  By the end of the fourth I wasn't sure if I'd even finish the fifth one.  But I did manage to do five reps at a 4:53 average.  Splits 4:55 4:51 4:54 4:52 4:52

PM: 4.05 miles easy pushing girls in jogger and running with Amy.  Too much smoke in the air, I don't like it! 

Saucony Fastwich 6 Miles: 12.58Adidas Supernova Sequence Miles: 4.05
Weight: 150.80
Comments
From Jake K on Thu, Aug 15, 2013 at 11:12:53 from 67.177.11.154

Such a simple "old-school" workout, but so effective. One of my favorites. Tried and true, always provides a good stimulus.

From Dave Olson on Thu, Aug 15, 2013 at 12:24:24 from 75.163.217.144

Nice run. Sad I missed it. Way to knock out two killer workouts in a week while hitting so high mileage.

From SpencerSimpson on Thu, Aug 15, 2013 at 12:55:30 from 63.82.19.2

good push through the GI. You yankees up north do great work :)

From RileyCook on Thu, Aug 15, 2013 at 16:05:29 from 132.3.57.80

Thanks guys.

Spencer: It wasn't my typical GI issues. I didn't feel like I would fill my shorts unless I stopped, but rather my stomach just ached and was sour (may have been that expired chocolate milk from Tuesday)! I probably could've done one more but my stomach just hurt and it was super uncomfortable.

From Derek D on Fri, Aug 16, 2013 at 14:09:02 from 70.184.123.81

Nice workout Riley. You are in fantastic shape. Keep up the good work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.080.000.000.0010.08

10.08 miles easy with Ken on the trails on my final furlough Friday!  

Pearl Izumi EM Trail M2 Miles: 10.08
Weight: 148.40
Comments
From Josh E on Sun, Aug 18, 2013 at 11:39:15 from 71.213.12.84

Great week! I am commenting on Friday because you are a lone faithful right now. Not sure how that is determined given you have comments every other day this week, but I am here to close the gaps!

From RileyCook on Mon, Aug 19, 2013 at 18:38:17 from 174.52.234.49

Thanks Josh. I bet you enjoyed your down week. I always think I should do a down week sometime but I can never force myself to do it...a weakness, especially after marathons.

Are you running TOU Half this weekend?

From Josh E on Mon, Aug 19, 2013 at 21:19:10 from 71.213.12.84

I feel very fresh. Not running tou. I will be running a half at Bear Lake on Labor Day that I'm excited about. 1100 ft up a hill and back . If the top time from last year holds, I would have good odds of winning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.0012.003.000.0020.00

LONG RUN

I met Ben and Jon at Ben's place at 6:30 and we drove up to Sardine Canyon to get a long run in.  We didn't know what to expect since we've never run up there before, but Ben's wife runs there a lot and said it was a good run.  So we dropped my car off in Brigham City and then drove about 6-7 miles up the canyon.  The plan ended up being 2 mile warm-up, a good chunk at sub-6:00, 2 miles easy, 3-mile tempo, and then 1 mile easy.

The warm up we did up a dirt road and then back down.  It was a nice dirt road and it's tempting to head up there again sometime and just run on that road.  Then we started the sub-6:00 portion of the run at mile 3.  We had 3 miles downhill (which we were still trying to get warmed up on) and then we did 9 miles around Mantua Lake on a nice, flat dirt road.  I really enjoyed the two laps of the Lake; it's very beautiful up there.  Then we started down the canyon again with two easy miles.  Finally we did 3 miles at tempo which was one really fast downhill mile, one gradual uphill mile, and then another downhill mile (though not as steep as the previous one).  Finished up with one mile easy to round off the 20 miles.

Splits:

12 miles at sub-6:00: 602 556 547 (downhill first three) 558 554 551 546 546 549 549 544 545 (9 flat miles around the lake)

3 mile tempo: 449 (steep downhill) 529 (gradual uphill) 505 (somewhat steep downhill) 

Asics GT-2000 (Yellow) Miles: 20.00
Weight: 150.60
Comments
From Matt Poulsen on Sat, Aug 17, 2013 at 16:13:56 from 98.202.242.213

Very impressive week, Riley! All the way around. You've had some excellent workouts and aerobic efforts. Impressive miles lately! And, how about that weight? You are clearly very fit. Nice work!

From RileyCook on Mon, Aug 19, 2013 at 18:38:59 from 174.52.234.49

Thanks Matt. It was another weekly mileage PR for me. Now I will cut back and hope to rock TOU!

From Matt Poulsen on Mon, Aug 19, 2013 at 21:53:28 from 98.202.242.213

Yep, there is no question you are ready to destroy TOU!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.266.000.000.0010.26

AEROBIC BUILDER: 2 X 3 MILES

I met up with Bryant, Ken, and Dave this morning for an aerobic builder. I wanted to scale it back a tad on quantity but not on pace. So, I did two by three miles. The goal was sub-5:20 pace.

First set: 5:18 5:14 5:17

Second set: 5:07 5:18 5:10

We got going a bit too fast on the second set then got back on pace and then got going too fast again. Oh well...

Pearl Izumi EM Road N1 Miles: 10.26
Weight: 150.00
Comments
From Dave Olson on Mon, Aug 19, 2013 at 08:59:14 from 132.3.57.78

Thanks for getting me out! Feel much stronger for doing it.

From Kass on Mon, Aug 19, 2013 at 09:42:41 from 70.208.4.108

Very solid workouts these past few weeks! TOU will show all you hard work paid off!

From Trevor Baker on Mon, Aug 19, 2013 at 10:58:32 from 216.83.66.20

Looking forward to your race this weekend along with everyone else. Looking like you will fair very well!

From RileyCook on Mon, Aug 19, 2013 at 18:36:53 from 174.52.234.49

Thanks guys. I'm really looking forward to Saturday and feel like I have a good race in me.

Dave you are doing excellent out there and I don't ever have to get you out, you are motivated and it's fun to see.

Kassi are you running TOU Saturday?

From Derek D on Mon, Aug 19, 2013 at 20:57:53 from 68.109.132.154

Nice one again Riley. Making it seem easy. I'm excited to see how you do this weekend. I agree that you are ready for a big one.

From Matt Poulsen on Mon, Aug 19, 2013 at 21:54:13 from 98.202.242.213

Another solid workout! I'd say you are definitely ready for a great one at TOU!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.920.000.000.007.92

7.92 miles easy.  I met up with Dave and Jason in Layton and we did an extremely hilly run and ran quite slowly.  I planned on getting in 10 miles but my legs felt tired the whole run, so I settled on a shorter run.  I may or may not go again this afternoon, we'll see.  I'm ok with lower mileage this week; it's a planned cut week after a three-week buildup in mileage and it's also a race week.

Pearl Izumi EM Road M3 Miles: 7.92
Weight: 148.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

8.25 miles easy on the base perimeter road.  My legs still feel very fatigued, but not as tight/stiff.  Amy massaged them (it's great to have such a supportive wife) last night and that helped relieve the tightness.  Looking back on it, maybe it wasn't wise to do my aerobic builder on Monday after Saturday's quality long run.  I think I will need to keep the aerobic builder on Tuesdays to give my legs an additional day after a long run.

Asics GT-2000 (Yellow) Miles: 8.25
Weight: 149.00
Comments
From Kass on Wed, Aug 21, 2013 at 08:59:53 from 98.202.223.143

I bet a few days easy will get you fresh legs for the race.

I'm not sure if I'm running TOU half. I'm registered but I won't decide until Friday

From AngieB on Wed, Aug 21, 2013 at 10:16:21 from 199.190.170.30

I agree with Kassi take the next few days easy and you will be ready to get at it sat.

From Brandon on Wed, Aug 21, 2013 at 15:32:16 from 67.214.231.170

149 :)

From Dave Olson on Wed, Aug 21, 2013 at 19:16:16 from 67.182.237.143

That run yesterday wasn't the best for fatigued legs either. I tried to run this morning and calves wouldn't let me. Going out later tonight.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles easy.  My legs are starting to come around a bit.  They were still sluggish, but substantially better than yesterday.  I should be ready to roll come Saturday.  A weird thing happened during the run, some water droplets fell from the sky.  Is that what they call rain in other parts of the country?

Pearl Izumi EM Road M3 Miles: 7.00
Weight: 150.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.100.000.000.004.10

4.1 miles easy around South Weber with some strides in the last mile.  

Asics GT-2000 (Yellow) Miles: 4.10
Weight: 150.60
Comments
From Derek D on Fri, Aug 23, 2013 at 17:26:21 from 68.109.132.154

Have a great race Riley. I'm looking forward to seeing how you and Jake do. I think the two of you are ready for big races.

From Jason D on Fri, Aug 23, 2013 at 18:13:24 from 24.1.80.94

Good luck, Riley. Looking forward to results and reports!

Race: Top of Utah Half Marathon (13.109 Miles) 01:05:16, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.0013.110.0017.36

TOP OF UTAH HALF MARATHON

YES! I am so excited with my race today.  All year I feel like I've been on the brink of a breakthrough race, but haven't quite been able to capture it.  Then, I had the lull in May and June where I was struggling and not running well, and now to come back two months later even stronger feels great!

PRE-RACE

I felt strangely and weirdly very calm last night and this morning.  Nerves were non-existent.  I knew I had put in the work and I knew I was going to reap the reward today.  I didn't know that I would win, I knew that would take a monster effort, but I knew that sub-1:06 was there for the taking.

I dropped my girls off at my sister's (who was so awesome to watch them overnight for me while Amy is out of town) and Spencer and I met Ben at his place and carpooled up.  We all split a hotel at Travelodge and Bryant met up with us later and stayed with us as well.

This morning we all got up and drove to the buses.  Once we began our warmup, I knew ten steps in that my legs were ready.  They had been fatigued most of the week, but I took proper precautions to get some life back in them and those first few steps of the warmup were the freshest my legs have felt in a long, long time.

RACE

The gun went off and I found myself kind of in the lead (if a half-step counts) for the first tenth or two.  It seemed  that despite the deep field, no one wanted to lead.  So, I was content with a slower first mile or two.  I feel I run better when I don't force it and let it come to me.  But then like 1-2 minutes in Jake threw in surge as if to say, "C'mon guys let get this thing rolling!"

So, Jake had about 4-5 seconds on Jacob Howell, Bryant, and me at the mile.  Howell and Bryant then made their way up to just behind Jake and I was content to stay back a bit and continue to ease into it as much as I could without letting them get too big of a gap on me.

By mile two the gap was still in the 5 second range and I wasn't too worried about it since there were still 11 miles to go.  Around 2.5 miles in my legs were warmed up and ready to go.  So, on the next downhill I got my shoulders forward and looked down at the ground to force myself to keep them forward and within a half mile I caught up to and passed Howell and Bryant.

Just after mile three I think I finally got back up to Jake and then took a 2-3 step lead on him.

Miles 1-3 4:55, 4:53, 4:53

I thought maybe I could gain a small lead on Jake after passing him, but he wasn't going to let me off that easily.  He stayed right on me for the next couple of miles.  I was tempted at times to throw in a surge to test him, but thought better of it as we weren't even half way yet.

Just after mile 6 we hit some headwind and I turned and said to Jake, "It's blowing the wrong way!"  I thought last year it showed up as early as mile 5, but maybe I was wrong last year.  Anyway, right after I said that within the next minute the wind shifted and we got some tailwind around mile 6.5.  During this stretch Jake pulled up beside me and looked like he may try for the lead.  But instead we stayed side by side to mile 7 and the turn onto Hollow Road.  The tailwind lasted about 1.5 miles from 6.5 to 8-ish.

Miles 4-8 4:50, 4:47, 4:52, 4:50, 4:51

The tailwind subsided and the road seems flat at this point, but it's actually still a very slight downhill.  I had gotten another couple seconds on Jake again after the turn at mile 7 and during mile 9 his footsteps got a lot louder behind me.  I looked at my pace and saw 5:xx.  I thought, "Oh man, I'm slowing and he's gaining. I have to try and keep these as close to 5:00 as possible".  I made a mental effort to pick it up, but it didn't really show up much in the splits.

We turned off Hollow Rd. and I still only had mere seconds of a lead.  I kept thinking, "C'mon Jake, just fall back!"  It was a absolute battle out there today!  Running on the highway here I tried to just stay in a good rhythm.  I feel I'm a very good uphill runner and decided I would try to win the race in miles 11-12.  But, then during mile 10 the footsteps got a bit softer and I knew I was gapping him a bit.

I turned at 10.5 to the uphill section and unleashed what I had left.  I was going to really get after this section and try to put the race to bed before the final mile.  I was extremely pleased with my splits in this section!  

Just after mile 12 my watch beeped and I looked down and it had lost satellite reception strangely.  Up to this point my garmin was about 0.1 ahead of the actual markers (which seems typical for halves; a properly measured half usually shows up around 13.15-13.19 on my garmin).  So, I don't know my mile 13 split, but it felt fast.  I will do some calculations later and come up with my best guess.  But running down to the finish seemed to take forever. UPDATE: I think it was about 4:58 for mile 13.

Splits 9-12 5:03 5:05 5:06 5:10

With about a quarter to go I glanced back just to make sure I wasn't getting snuck up on and then knew I had it.  I came through the finish chute and allowed myself a little more emotion than normal for a win.  I was so thrilled with win and even more so with the clock!

 

After I waited for Jake to cross the line and congratulated him.  I couldn't have run this fast without Jake pushing me to the limit today.  I thought he ran a fantastic race and it took an absolute monster effort to beat him today.  He couldn't have been a more gracious runner-up and I appreciated that...thanks Jake.

Shortly after the finish, the race director apologized about not having the tape ready for me to break through when I came in.  I wasn't worried about it, but she went and got it out of their box and asked me to cross the line again and pretend like it was me finishing the first time...haha it was kind of awkward.

This race tells me that I am right there on the cusp of OTQ via the half marathon route.  I just need to stay hungry for success, keep my weight down, and not get away from the recipe that has gotten me this far.  Thanks to everyone who was there today for your congratulations and kind words.  It all means a lot to me and I love our Utah running community.  So, many class acts out there this morning!  Utah is getting some crazy depth in distance running and it's fun to be a part of it. 

Pearl Izumi EM Road N1 Miles: 17.36
Weight: 0.00
Comments
From Kass on Sat, Aug 24, 2013 at 15:32:25 from 70.208.0.161

Unreal!! Amazing job fighting all the way through! So happy for you and a well earned victory!

From Dave Taylor on Sat, Aug 24, 2013 at 15:59:09 from 174.23.73.24

Wow! This rocks supremely! I bet Jake will really be working hard this week :)

From JPark on Sat, Aug 24, 2013 at 16:13:44 from 50.160.19.124

Wow!!! Brilliant race Riley. You so deserve it, so happy for you!

From Superfly on Sat, Aug 24, 2013 at 16:26:37 from 74.211.21.81

Freak Nasty!

From Burt on Sat, Aug 24, 2013 at 16:29:42 from 174.19.199.67

Amazing.

From Amy Cook on Sat, Aug 24, 2013 at 16:46:58 from 72.24.49.122

Yes! I'm so happy for you. Great job!

From Trevor Baker on Sat, Aug 24, 2013 at 16:47:21 from 174.27.204.43

Not to take away from the St. George focus but that Big Sur Half you are scheduled for could be a great opportunity. Once again, congrats, don't settle the training, keep moving forward, be smart man. Like you said, the Utah running community is awesome! Many will find similar successes in the not too far distant future! Way to set the example and the bar.

From SlowJoe on Sat, Aug 24, 2013 at 17:02:56 from 24.32.57.229

Wow, great race Riley - congrats on the breakthrough.

From Rob Murphy on Sat, Aug 24, 2013 at 17:56:51 from 24.10.249.165

You are indeed on that OTQ cusp Riley. My money is on you.

From allie on Sat, Aug 24, 2013 at 18:07:17 from 97.117.89.133

congrats, riley.

i loved the roaring reaction from the crowd when they announced your time. very impressive run.

From Derek D on Sat, Aug 24, 2013 at 18:43:40 from 68.109.132.154

Congrats Riley. Nice breakthrough and win. You really have been on the cusp for a long time so it's really nice to see you nail a big one. I knew you were ready. You and Jake are truly class acts and great guys for us slower guys to look up to. I've really enjoyed following your training. Don't let up on the aerobic builders. That is your main ingredient!

From Jason D on Sat, Aug 24, 2013 at 19:10:31 from 24.1.80.94

Yes, sir! Congrats, Riley. The 4:59 average pace for 13.1 looks pretty great in the list of race reports, I must say. FRB's latest 1:05er!

Did anyone happen to get a shot of the recreated finish?

From Jake K on Sat, Aug 24, 2013 at 19:13:09 from 74.214.234.19

That mile 12 split is the most impressive. You powered up that hill, and that's usually where fast times go to die in this race.

What you said about waiting for the breakthrough really resonates. It's a great feeling when it happens, and while sometimes unpredictable, it doesn't happen by accident. You keep putting in the work, and eventually you take it to a new level. The level of competition we have really helps. I knew that whoever won the race today was going to have to be close to the course record.

Congrats again.

From mike⇒nelson on Sat, Aug 24, 2013 at 19:20:50 from 98.202.168.196

Congrats on the win Riley. That's a fantastic time and a win against an incredibly deep field. Battle Born indeed!

From Jon on Sat, Aug 24, 2013 at 19:57:51 from 107.203.52.135

1:05 on that course, and a win? Very nice, very nice. It's always fun when your legs recover just in time for a race.

I couldn't help but notice all your gear. Are you a fellow PI runner?

From Matt Poulsen on Sat, Aug 24, 2013 at 20:45:30 from 12.156.137.98

Phenomenal race! Excellent race report, and awesome picture! This was well-deserved. I'm not surprised a bit. You definitely had a breakthrough race!

From RileyCook on Sat, Aug 24, 2013 at 22:37:42 from 174.52.234.49

Thanks everyone for your support and kind words. It's very appreciated.

Jason: They had me run through the tape and fake like it was the real thing so they could get a photo. I'm sure Zazoosh will have it after with the other photos. It certainly will look like 1:05 was a cakewalk, as I was smiling in it due to the strangeness of the situation. The photo I posted was taken by my friend's wife, otherwise I wouldn't have had any photos of the race.

Jon: I am part of Team PI. They just started a road racing team here in Utah back in April.

Trevor: Big Sur will be fun and will definitely be a focus race, but it's a rolling course and it'll be tough to hit the OTQ on. But I will certainly still try. I think my first real attempt will hopefully be Houston in Jan.

Jake: I had similar thoughts on how fast it would take to win. I told the guys last night that a 1:06 may not get you on the podium (but I forgot they had expanded the podium to five spots).

Derek: If there's one thing I learned in May and June it was that I should never have stopped the aerobic builders! I just don't have the endurance without doing one of those almost weekly. So, you definitely won't see them drop off. You may see them in different forms (progression, fartlek, 4-3-2-1) but basically they will still be aerobic builders.

From Steve on Sun, Aug 25, 2013 at 06:56:01 from 66.87.113.130

What a great run!

From Ben VanBeekum on Sun, Aug 25, 2013 at 10:12:10 from 67.182.207.67

Great run buddy! Very proud of ya, it's been fun to see your progression first hand! Congrats again!

From Matt Schreiber on Sun, Aug 25, 2013 at 10:26:07 from 66.17.102.185

Congrats man. The quality of competition out there is unreal.

From Josh E on Sun, Aug 25, 2013 at 10:50:00 from 71.213.12.84

Great race Riley and way to hang on after 8 very fast miles.

From Dave Olson on Sun, Aug 25, 2013 at 11:18:01 from 67.182.237.143

Sick run dude. See you tomorrow morning to start the grind again!

From Fritz on Sun, Aug 25, 2013 at 12:03:34 from 65.100.192.74

Great race Riley. Those splits from mile 9 through 13 are especially impressive considering the change in terrain. You are definitely on the doorstep of the OTQ.

From scottkeate on Sun, Aug 25, 2013 at 13:11:58 from 71.199.4.146

Awesome race! Thanks for the great example of dedication. I remember making a comment to a friend of mine about how I would love to play the piano like him. He looked at me and said, "Are you willing to practice 2-3 hours every day?" Based on results, I'm don't really want to play the piano like him :-)

Great performances like yours take a commensurate effort in your training and preparation. Thanks for setting such a high standard with your training, your nutrition, and focus. It takes a lot of courage on top of the effort to do what you did. Those splits going up the hills are ridiculous!

From MarkP on Sun, Aug 25, 2013 at 21:59:40 from 75.162.222.122

Great race. Excited to see your time at St. George.

From Paul on Mon, Aug 26, 2013 at 09:10:18 from 65.114.209.66

Fantastic job, great to see you rolling.

From Brandon on Mon, Aug 26, 2013 at 09:43:31 from 67.214.231.170

Congratulations on the breakthrough race you've wanted Riley. It didn't happen by accident though. Way to stay focused and listen to your body throughout your preparation. I agree that the splits at the end of the race are incredible! Enjoy!

From Sasha Pachev on Mon, Aug 26, 2013 at 13:30:22 from 69.28.149.129

Riley:

Congratulations on the breakthrough! Now that you've run 1:05 low on a course that statistically produces times comparable with honest sea level courses, are you more willing to believe that you are a 1:03 guy?

From SpencerSimpson on Wed, Aug 28, 2013 at 13:15:28 from 63.82.19.2

Fantastic report. Really great day for ya. You could tell from the time I got to your house through the night that it was eye of the tiger all the way. Not just confidence but very relaxed. I think 3 times you have felt like crap throughout the week and only to benefit from it. Very cool that self motivation to everyone else only got you more zoned for winning. Very cool PR. Excited to see where ya go from here. Extremely impressive splits on a very honest course.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off day (as usual).  My legs feel pretty decent after sleeping in my compression sleeves.  Here is a link to the Herald Journal's article on the race yesterday:

http://news.hjnews.com/allaccess/article_879ec108-0d1e-11e3-97c4-0019bb2963f4.html

And a few photos of the race also from the Herald...

And this is one of Jake, Coyle, and me getting our awards; this one courtesy of Ben.

Weight: 147.40
Comments
From Dave Olson on Mon, Aug 26, 2013 at 09:45:11 from 132.3.57.80

FIST BUMP!!! Nice run bro.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.150.000.000.0016.15

11.7 miles easy from 21st St Pond with Dave, Ben, and Bret.  We threw in a different route than usual out into North Ogden and back through DDO.  My legs feel a bit fatigued, but overall not too bad.  Retired a few pairs of shoes and broke in a new pair this morning.  They feel really good.

4.45 miles easy.

Adidas Supernova Sequence Miles: 4.45Pearl Izumi EM Road M3 Miles: 11.70
Weight: 146.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

15 miles easy with Ken, Dave, Bret, and Jon (for the first 5 miles).  We ran from the Riverdale Parkway into Roy, along the rail trail into West Haven, up through West Ogden, and back along the Riverdale Parkway again.  I was feeling extremely sluggish today and tried to keep Ken from pushing the pace; he got a few 6:30s in there, but I got a lot more 6:50s (so we'll call it a draw).

Asics GT-2000 (Yellow) Miles: 15.00
Weight: 146.00
Comments
From Brandon on Tue, Aug 27, 2013 at 20:23:49 from 160.7.242.251

Great that you can put in some good mileage coming off of a fantastic race :).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.300.000.000.0013.30

9.3 miles easy on the East side of base.  Finished on the track with a 200 Meter pickup in 28.1 seconds.  My legs felt pretty sluggish for 7 miles then loosened up a bit and I felt better toward the end.

NOTE: Everyone should consider running The Classic 10k or 5k on Sept 7 in Layton.  There will be cash prizes and you can get $10 off with the code "HNRCLASSIC10".  Ken and Janae Richardson are managing the race now and are looking to really make it a big event each year in the state, maybe even adding it to the circuit next year if they can get enough people out this year.  Those of you training for St. George can use the 5k or 10k as a tempo at the end of a long run to simulate a fast finish for the marathon.  So sign up today! http://runtheclassic.eventbrite.com/?discount=HNRCLASSIC10

2nd NOTE: A group of Weber/Davis runners are planning a long run on Labor Day morning on the Huntsville Marathon course up in Monte Cristo to get some downhill MP in before St. George.  Anyone is welcome to join.  We'll likely run 20+ miles with a good chunk at MP.  Comment or message me if you want to come.  Here's the most likely route: http://www.gmap-pedometer.com/?r=6061992 

PM: 4 miles easy

Adidas Supernova Sequence Miles: 4.00Pearl Izumi EM Road M3 Miles: 9.30
Weight: 148.00
Comments
From Dave Olson on Wed, Aug 28, 2013 at 10:46:51 from 132.3.57.82

You know I will be there for both and I will see how far I can go on Monday.

From SpencerSimpson on Wed, Aug 28, 2013 at 13:52:04 from 63.82.19.2

Look forward to Monte Cristo! Very good week again ya got going...

From Mattrow on Wed, Aug 28, 2013 at 14:11:14 from 132.3.57.79

I would love to join you on the Monte Cristo run. Let me know what time You would like to start the run.

From RileyCook on Wed, Aug 28, 2013 at 14:43:30 from 132.3.57.80

Matt, I'll let you know. It'll likely be around 6:30-7:00.

From Dave Olson on Wed, Aug 28, 2013 at 15:06:55 from 132.3.57.80

FYI If anyone wants to come up on Sunday night to avoid an early morning trip. I have a couch that is insanly comfy (I know from expreience) and I live at the mouth of Ogden Canyon. Let me know and we can get in touch.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.308.000.000.0013.30

AEROBIC BUILDER

We had an awesome turnout this morning for the aerobic builder: Ken, Jason, Dave, Ben, Bryant, Bret, and me.  Bryant and I ran together and did a 5:14 average for 8 miles.  Bryant and I were surprisingly conversational on the run, which is also a great sign that this is a manageable pace for long distances.

WARNING: If you don't want to read a long ramble about my history of aerobic builders over the last year stop reading now.  It's probably quite boring for most people.

I've looked back over my training for the last year or so and these aerobic builders have really taken me to the next level.  After a disappointing St. George Marathon last year, I took a hard look at my training and realized I didn't have any marathon-specific training at all.  I had several interval sessions and quite a few 4-mile tempos at HMP, but basically nothing at MP (or even at like a tinman pace).

So, I came up with the idea that I had to have at least one run a week where I was building aerobic endurance.  I wanted to start with something that I knew I could easily handle and go from there.  I started the aerobic builders on 23 Oct 12 with 7 miles at 5:56 pace (and that also included a break at the turnaround at 3.5 miles; which now I do them without stops).

I gradually dropped the pace by 2-5 seconds a week. By 8 Jan 13, the week before St. George Half, I was down to 8 miles at 5:26.  By 19 Feb, the last one before Phoenix Marathon, I was down to 5:20 pace.

After Phoenix I kind of went away from the aerobic builders a bit and I had some good races in April off of what was likely residual fitness and then by the time May rolled around I was really struggling and kind of back to the level I was running at last year.  I only did two builders between Phoenix Marathon in early March and USA Half in late June.  I ran poorly at USA's and it did not sit well with me at all!

In July I started back with the aerobic builders, again starting from a place I knew I could handle and have been doing them almost weekly since.  I have now jumped my fitness to the best half-marathon (and hopefully) marathon shape in my life (I even think I could get a 10k PR if I attempted it at sea level).

Here is a table of my recent builders since USA half and these are all on the exact same course.  Miles 1, 7, and 8 are slight uphills.  Miles 2 and 3 are slight down.  Miles 4-6 are pretty flat, but mile 5 has a pedestrian bridge that goes over I-15 and really sucks your pace.  But, for the most part this is about as flat of a 13-mile loop you can get in Utah.

Date Mile 1 Mile 2 Mile 3 Mile 4 Mile 5 Mile 6 Mile 7 Mile 8 Average
2-Jul 5:38 5:33 5:32 5:32 5:35 5:31 5:32 N/A 5:33
9-Jul 5:31 5:29 5:27 5:27 5:32 5:23 5:26 N/A 5:27
29-Jul 5:30 5:23 5:26 5:22 5:32 5:27 5:29 5:21 5:26
6-Aug 5:26 5:22 5:21 5:17 5:25 5:20 5:25 5:17 5:21
13-Aug 5:20 5:14 5:17 5:17 5:21 5:16 5:13 5:15 5:16
29-Aug 5:17 5:13 5:17 5:13 5:16 5:12 5:14 5:10 5:14
Avg 5:27 5:22 5:23 5:21 5:26 5:21 5:23 5:15

 

As you can see I try to challeng my fitness each time out.  The body has an amazing ability to adapt.  If you continue to challenge it, it can usually continue to respond with results.

Sorry for the long post, but I thought maybe this could help some runners to see.  The thought of weekly 8-mile runs at MP can sound daunting, but if you start with something you can handle and go from there, I think these are very beneficial (and really I need to start extending these to 10 miles at the same pace and then continue to drop the pace after that).

Saucony Fastwich 6 Miles: 13.30
Weight: 149.40
Comments
From Jason D on Thu, Aug 29, 2013 at 09:14:36 from 128.210.82.162

I'd like to point out the somewhat obvious . . . this was half marathon pace earlier this year. Pretty crazy.

From RileyCook on Thu, Aug 29, 2013 at 09:21:58 from 208.54.5.128

Jason: these builders have been a gold mine for me. I'm going to post some more later today on this with a table of my progress with them.

From Jason D on Thu, Aug 29, 2013 at 09:37:11 from 128.210.82.162

Oh, I've been watching the pace drop from 5:35-5:40ish to this! But I'd love to see the charts.

From Mattrow on Thu, Aug 29, 2013 at 10:33:44 from 132.3.57.81

Nice workout.

From RileyCook on Thu, Aug 29, 2013 at 12:58:01 from 132.3.57.81

Table is up now. Sorry it's a long ramble, but I wanted to get some thoughts down.

From Dave Olson on Thu, Aug 29, 2013 at 13:04:19 from 132.3.57.81

I can already attest to these workouts. I sarted them two and a half weeks ago and have been able to drop 20 secs a mile for the 8 miles in that short period of time. It has already vastly improved my fitness level and is bringing me back into shape much faster than I thought I could come back. I highly recomend them.

From Jake K on Thu, Aug 29, 2013 at 15:34:33 from 63.227.21.222

Laying out the progression like that shows how if you chip away just a little at a time, the end result can be HUGE.

It makes sense that these are the gold mine for you (and really, they should be for anyone trying to excel at the HM and Marathon... those races are 99% aerobic and learning to run "fast but relaxed" is the key). But especially considering your Mid-D background, this is the bridge that allows you to hit the longer distance times that your 1:50/3:42 would suggest you're capable of. You've got it in your DNA* to be able to run really fast, but it takes some longer-term development to stretch it out to 13/26 miles. You get these to 10 miles without killing yourself, and its going to be pretty cool to see what kind of marathon you throw down at STG.

*Not suggesting that 800/1500 success is merely a function of talent, you've gotta work your ### off to run those kind of times, but I'm sure you'll agree that no one is running a sub-4 mile unless they've got some pretty exceptional baseline talent to start with.

From RileyCook on Thu, Aug 29, 2013 at 15:45:13 from 132.3.57.81

Jake, I agree with everything you said. I was telling Jason Holt this morning after the workout that this was what he was missing. He's also a 1:48/3:45 guy. I told him guys like Bryant can get away with one or two of these a month. But, mid-distance guys like us need to do them regularly if we want to race the longer distances.

Oh and I love the asterisk/comment. It's true, it was extremely painful to gain the fitness to run sub-4. But it's also true you need to have a substantial amount of natural ability.

From Derek D on Thu, Aug 29, 2013 at 16:58:08 from 68.109.132.154

Great workout Riley. Your warning couldn't keep from reading on. I love this stuff. Great table. The steady improvement is impressive. 8 miles at 5:14 is awesome. Make that 10 or even 12 by St. George and you'll be tough to beat (tougher).

From Matt Poulsen on Thu, Aug 29, 2013 at 21:11:24 from 98.202.242.213

Great run today! Thanks for sharing the info and table. Impressive. Very perceptive advice.

From Kass on Thu, Aug 29, 2013 at 21:30:30 from 98.202.223.143

Very solid today Riley! Hard work does pay off and you have progressed very nicely to this point.

From Dave Taylor on Thu, Aug 29, 2013 at 22:00:35 from 174.23.72.248

This is fascinating. This makes me want to go back to my 10 hards. Next Tuesday for sure. Of course my table has 6s on it where you have 5s :)

From AngieB on Thu, Aug 29, 2013 at 22:36:58 from 174.239.100.111

Looks like I need to start doing some aerobic builders Riley style. I think inervals are way to in my middle distance range and not getting that gut wrenching long fast stuff in that I truly need.

From JPark on Thu, Aug 29, 2013 at 23:04:25 from 50.160.19.124

That's impressive Riley. Certainly a testament that what you're doing is work very well. You're just a juggernaut of talent and dedication. Very excited to see what you're going to throw down at SGM. I know you've got a bit of a chip on your shoulder about last year's SGM. That, combined with your speed and fitness now, will make you a very formidable force.

From Steve on Sat, Aug 31, 2013 at 09:16:49 from 98.103.187.42

This is really cool. I'm going to try and work some of these in.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.250.000.000.0015.25

AM: 9 miles easy on the trails with Dave.

PM: 6.25 miles easy in South Weber = hot out!

Pearl Izumi EM Trail M2 Miles: 9.00Pearl Izumi EM Road M3 Miles: 6.25
Weight: 150.00
Race: Hooper Tomato Days 5k (3.07 Miles) 00:14:38, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.930.000.003.0717.00

HOOPER TOMATO DAYS 5K

This is a great, low-key 5k that is flat as a pancake.  There are very few turns and so it's great to run a fast time on an honest course. Only problem is it's 3.07 instead of 3.1.  I met up with Ben and Dave and we drove out together.  We met Ken out there who said he was going to race while pushing his kids in his jogger.  But when we got there he didn't have his kids and Ben said, "I knew you would do this.  Tell me you're pushing kids and then show up ready to race for reals!"  So the race was on between those two.  Fun to watch.  We also saw Steve there and the five of us warmed up 4 miles and some change.

The race got off and I took the lead right off the bat and really got after it.  My first mile was 4:36 and I felt ok.  I continued to feel pretty decent through 1.5 miles.  At that point you turn north and there was some headwind (well that explains why 4:36 didn't feel too bad on mile one).  I tried to keep in the 4:40s, but I was slowing for sure.  Mile 2 was like 4:48.  Mile 3 I was way out in front and I had to battle that little voice in my head telling me it was ok to slow down.  I managed a 4:52 for mile 3, which I'm not too happy about, but oh well.  That sometimes comes with racing solo up front.  Final time was 14:37 on my watch but 14:38 chip.

Had it been the full 5k I figure I would have been 14:48-49.  So, I'm very happy with the effort and feel like with some competition I could have gone faster.  After I used my $50 and we all headed to Warren's for a well-earned breakfast.  Another great time out with the guys!

http://connect.garmin.com/activity/368157071

PM: 6.4 miles easy on the trails.

Pearl Izumi EM Road N1 Miles: 3.07Pearl Izumi EM Trail M2 Miles: 6.40Pearl Izumi EM Road M3 Miles: 7.53
Weight: 148.40
Comments
From Matt Poulsen on Sat, Aug 31, 2013 at 13:02:03 from 98.202.242.213

Wow! Smokin' fast, Riley! Nice work, and I'm not surprised a bit. You are in excellent shape -- ready to PR in any distance. You are ready for a breakthrough marathon at St. George! It will be great to see you there.

From Dave Taylor on Sat, Aug 31, 2013 at 14:37:58 from 174.23.74.163

Under 15! All right! By the way I found out that Iain and Pepe are both projecting 2:21 at SG. This may be the most epic SG ever. Almost makes me want to bag it and watch the finish. Almost.

From Brandon on Sat, Aug 31, 2013 at 14:53:30 from 70.208.9.93

Smokin' race, especially solo!

From Dave Olson on Sat, Aug 31, 2013 at 19:25:59 from 67.182.237.143

Love that you did just enough on the trails to hit 90 on the dot! Such a baller

From Fritz on Sat, Aug 31, 2013 at 19:49:40 from 67.177.4.64

Crazy fast. Nice job! Everything looks like it's coming together for SGM.

From Kass on Sat, Aug 31, 2013 at 21:20:19 from 69.169.144.172

Great to get after it and hold a strong effort till the end!

From Rob Murphy on Sun, Sep 01, 2013 at 08:56:43 from 24.10.249.165

3.07 - 3.1, what's the difference? Still a fantastic time.

From SpencerSimpson on Sun, Sep 01, 2013 at 14:37:19 from 50.73.45.89

Great sub 15 effort brotha. I agree with Matt that you are in for PR's across the board this coming year...

From jtshad on Tue, Sep 03, 2013 at 08:35:38 from 141.221.191.225

Very impressive!

From Superfly on Tue, Sep 03, 2013 at 11:55:04 from 74.211.21.81

Dude your dialed in. Keep it, save it and use it down here in a month. Gonna be fast!

From Jake K on Wed, Sep 04, 2013 at 13:47:32 from 67.177.11.154

Really nice run Riley! Even if it was a tad short, there's little doubt you could run under 14:40 with some competition. Probably one of the faster 5Ks this blog has ever seen?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.5011.003.150.0023.65

LONG RUN

We had a great group out this morning for a long run down Monte Cristo into Huntsville.  We met up at Rainbow Gardens and from there piled into Ben's Van.  We had Ken, Ben, Bryant, Dave, Jon, and Jason.  Albert was the hero of the day and woke up early to drive us to the top and drop us off.  He's had some plantar's and hasn't been able to run with us lately, but was awesome to drive us today.

The run drops like 1800 feet in the first ten miles and then like 400 more feet over the last ten miles.  So, it's easy to keep a good pace early on in the run. We warmed up three miles and then ran in the 5:40s for awhile.  Bryant and I wanted to kind of do the run in a progression, but instead of every mile, we dropped the pace every five miles and then held steady for five miles.  So from 4-8 we were 543 543 536 535 539.  Mile 9 we stopped during the middle of to get water and take gels so it was a bit slower as we wanted to warm back into it with a 541.

Now the terrain levels off (although still a minor aide, it's basically the first few miles of Ogden Marathon or Strider's Half) and we were ready for the real meat of the run.  Miles 10-14 522 527 525 517 515.

Now we hit the section with the least amount of elevation drop (it appears flat but it's still down hill, kind of like miles 8-10 at TOU Half).  Here we wanted to finish up with a good 4-mile push.  Unfortunately my stomach started its shenanigans and I was able to hold off stopping for most of this section, but with 0.85 to go I just had to stop for a secret bathroom. These miles were 505 512 500 and 0.15 at 449 pace before the stop.  It's too bad my stomach couldn't hold out, I think we could've dropped a sub-5:00 on that last one.  Bryant did finish that mile while I stopped in like 506 and said he thinks he could've gone sub-5:00 had I not stopped and had we finished it together.

All in all I thought it was a really good run.  20.25 miles at a 5:42 average which includes warm up and cool down.  So, I'll take it.  I think I still could use some more endurance though, and I have a month to work on that.  The other guys all ran well too and I think everyone was sub-6:00 or close overall for the run.  It's fun running with these guys.  It was crazy humid this morning for Utah!  88% But we avoided rain the entire run!

http://connect.garmin.com/activity/369458486#

pm: 3.4 mile shakeout run. Legs were TIRED.

Adidas Supernova Sequence Miles: 3.40Pearl Izumi EM Road M3 Miles: 20.25
Weight: 149.40
Comments
From Matt Poulsen on Mon, Sep 02, 2013 at 12:09:40 from 98.202.242.213

Nicely done, Riley! Definitely a great St. George prep. Looking good! Keep it up.

From Mattrow on Mon, Sep 02, 2013 at 12:10:49 from 71.219.27.102

Nice run. To do a long progressive run when the hill isn't aided as much is pretty impressive.

From Dave Olson on Mon, Sep 02, 2013 at 12:15:48 from 67.182.237.143

Really awesome run

From Trevor Baker on Mon, Sep 02, 2013 at 14:11:42 from 216.83.66.20

Wish I could have been up there with you guys today, I think I prob could have held on for a good amount with you guys. I hope you have some good goals for St. George. There is no reason why you can't have a HUGE break through even if you have a pit stop or two. Set some aggressive, but realistic goals.

From JPark on Mon, Sep 02, 2013 at 14:19:57 from 50.160.19.124

Geez Riley. Every time I look at your posts you're throwing down some awesome race/workout! Keep it up man. You deserve all the good things you've got coming to you.

From RileyCook on Mon, Sep 02, 2013 at 18:01:26 from 174.52.234.49

Thanks guys. I'm happy with where my training is at right now, but I still hope to gain some fitness in the next month. I really want to be the most prepared I've ever been for a marathon. I don't want another marathon letdown.

Matt: I'm just trying to keep up with your amazing progress. You are rolling down there!

Trevor: I don't have a specific goal in mind quite yet, but I would be disappointed with even a 4-5 minute PR. I really think it needs to be low 2:20s or high teens for me to be satisfied with it.

Justin: I wish you were healthy! I would love to get you out on one of these runs with us! I appreciate your words and encouragement. I have admired how well you've handled your injury/struggles these last few weeks/months. You have a great outlook and you're an asset to the blog.

From SpencerSimpson on Mon, Sep 02, 2013 at 18:20:42 from 50.73.45.89

very cool run. Excited for your progress the next few months brotha...

From Steve on Mon, Sep 02, 2013 at 21:25:01 from 66.87.112.47

I was missing running with you guys this morning but after reading this I'm kind of glad that it didn't work out. Freaking insane individuals...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.800.000.000.0014.80

10.5 miles easy with Ben and Dave. I felt like garbage the whole time, but just grinded it out. It was nice to have good company at least. This would've been an awful solo run.

PM: 4.3 miles easy.  I told Dave this morning I thought this afternoon's double would feel better than this morning's run.  During the first mile I thought I had made a liar of myself, but after that my legs loosened up quite a bit and I actually beat the 7:00 guy the rest of the run.

Adidas Supernova Sequence Miles: 4.30Asics GT-2000 (Yellow) Miles: 10.50
Weight: 148.20
Comments
From Dave Olson on Tue, Sep 03, 2013 at 09:06:06 from 132.3.57.82

There is no way I would have gotten more than 8 miles if this was a solo run. Thanks for keeping me rolling guys.

From Derek D on Tue, Sep 03, 2013 at 19:46:32 from 68.109.132.154

That's exactly how I felt on my double Riley. Fist mile was garbage and then it feels great to loosen up. Your run yesterday was worthy of a garbage day today. Way to get in 15 miles on tired legs.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.900.000.000.0010.90

10.9 miles easy.  Today was just as slow as yesterday, but the legs felt much better.

Pearl Izumi EM Road M3 Miles: 10.90
Weight: 148.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.908.000.000.0017.90

AEROBIC BUILDER

We had another decent-sized group this moring with Bret, Jace, Bryant, Dave, and Jon.  It was dark early in the run and we were on the parkway with headlamps.  All of the sudden we heard an animal charging us from out of the bushes.  My first thought was skunk, but then it made a ferocious sound that only a large blood-thirsty animal could make.  I flashed my headlamp at the huge beast and saw not one, but two sets of eyes glowing in the headlamp.  Both creatures were charging but then retreated once I shined them pretty good with my light.  Turns out it was two small cats, on of which was a kitten...haha.  It scared the crap out of all of us though and I said, "Well, no need to warmup anymore more, our heartrates are plenty elevated".  It was pretty funny looking back on it.  We all thought for sure we were going to be attacked.  And in our defense it really did sound like a much larger animal than two small cats when it charged and "roared" at us.

On to the run itself.  Bryant and I ran together again.  We weren't sure how our legs would respond from high mileage and still feeling sluggish from Monday's long run.  But it turned out pretty dang good actually.  8 miles at a 5:11 average.  They all felt really good and in the aerobic range, except for the last one.  Bryant picked that one up to a 5:04 and it was slight uphill into headwind.  I think we left the "aerobic" range on that one, but otherwise all the 5:10-5:13s we threw down felt pretty aerobic.  So, I'm thrilled with it.

PM: 5 miles easy around South Weber.  I've seen the same dime on the road the last 7-8 easy runs I've done in South Weber and today I finally worked up the energy to bend over and pick it up.  It's been there for weeks, if I didn't pick it up how much longer would it have stayed there?

Saucony Fastwich 6 Miles: 12.90Adidas Supernova Sequence Miles: 5.00
Weight: 147.40
Comments
From Dave Olson on Thu, Sep 05, 2013 at 09:22:37 from 132.3.57.81

You're sick bro. You are going to kill the St George Marathon!

From mike⇒nelson on Thu, Sep 05, 2013 at 11:42:16 from 199.127.123.162

You have to watch out for kittens! Super impressive run.

From Derek D on Thu, Sep 05, 2013 at 16:20:58 from 68.109.132.154

Awesome workout Riley. 8 at 5:11 is ridiculous. In the aerobic zone as well. Great stuff.

From Josh E on Thu, Sep 05, 2013 at 19:11:04 from 71.213.12.84

The dime would be there at least until your next workout I would guess. Nice training lately. I bought a headlamp for the early morning runs today so I am committed and fully prepared for any feline encounters.

From Matt Poulsen on Fri, Sep 06, 2013 at 09:51:32 from 66.7.112.65

Very impressive, Riley! Keep it rollin'! You are very fit. Yes, those ferocious beasts can be intimidating :) And, I love your dime experience; only runners truly understand :)

From SpencerSimpson on Sat, Sep 07, 2013 at 10:58:17 from 63.82.19.2

looking fit brotha. Make it Happen. Nice story on the dime. I think it definitely would have made it through winter...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.550.000.000.007.55

7.55 miles easy with Ben in North Ogden.

Asics GT-2000 (Yellow) Miles: 7.55
Weight: 146.40
Race: The Classic 10k (6.214 Miles) 00:31:54, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.056.210.000.0016.26

LAYTON CLASSIC 10K

My only goal for this race was to win.  I wasn't worried about time this morning and I was still undecided on if I was going to race Alta Downhill Dash tonight or just jog it, so I just wanted a "comfortable" win.  At the start it was pretty clear that Ben, Dave, James, and I were going to be the front runners this morning.  The race started and I just went out nice and relaxed.  I ran with Ben for the first mile and we split a 5:08.  The course really climbs a lot in miles two and three.  I just tried to keep the pace/effort at MP and ran these miles in 5:21 and 5:33.  At the halfway point the course starts to drop and you have some fast downhill miles.  My lead was pretty good so I didn't push these miles too much.  Miles four and five were 5:06 and 4:57.  Right after mile five my watch lost satellite reception (a bad habit my watch is forming - losing reception with a mile to go. The same thing happened at TOU Half with a mile to go...weird).  So I only have the split for the last 1.21 which was 5:51, which is 4:50 pace (which seems about right - I had 5k runners to pass and I think I ran the last mile the fastest).  Final time of 31:54.

After I cooled down two miles and then immediately jetted out of there to get ready to head to West Jordan for a baptism.  After the baptism I ate a lot of food.  I did this on purpose to help make the decision not to race Alta easier.  I really don't want a setback in my marathon training next week due to sore legs.  So, I decided to just take Alta extremely easy.  So I wore trainers and I ran with my brother Jared and his girlfriend Delia.  It was enjoyable to run a bit easier and to take in the views of that beautiful canyon.  I am sad that race is ending, it's the best value you can get.  You get a great meal afterward and the prizes, even age group prizes are fantastic.  I won first in my age group with a 35-minute downhill 8k...haha.  I guess it helps when you're the only person in the race in your age group!  All in all a great day.

Standard Examiner article on the Classic Race http://www.standard.net/stories/2013/09/07/runners-hit-classic-heart-health

And a few photos from the Standard:

   

And this last one was taken by Andrea and posted online by Jake.  Thanks guys:

Pearl Izumi EM Road N1 Miles: 6.00Pearl Izumi EM Road M3 Miles: 10.05
Weight: 148.00
Comments
From Matt Poulsen on Sat, Sep 07, 2013 at 22:27:38 from 98.202.242.213

Nice work, Riley! Yet another "W"! You are very fit!

From Jake K on Sun, Sep 08, 2013 at 12:33:39 from 67.177.11.154

Very, very wise to take it easy at the Peruvian Dash... and ignore it when it pops up on athlinks :-) You're really ready to knock out a special race at STG.

From allie on Sun, Sep 08, 2013 at 14:06:46 from 97.117.86.71

great race, riley. i felt like i was moving backwards when you passed me. :)

i like your food-loading strategy for alta peruvian. what a fun event!

From Steve on Sun, Sep 08, 2013 at 14:28:55 from 66.87.127.106

Good seeing you up there. Kind of wished you would have killed it with me...

From Josh E on Sun, Sep 08, 2013 at 15:46:14 from 75.162.218.78

Nice seeing your Riley and it felt great to beat you by a good margin. Congratulations also on your win yesterday.

From Kass on Sun, Sep 08, 2013 at 22:34:21 from 98.202.223.143

So glad you beat 32 min! Great win! You made me nervous how fast you were coming up behind me! Nice kick!

Good call on making it impossible (or totally uncomfortable) to run the Alta 8k...That was funny!

From SpencerSimpson on Mon, Sep 09, 2013 at 15:11:32 from 63.82.19.2

very cool W in the backyard. Really like where you are at brotha. Keep it going and you will have a great SGM. Make it Happen...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.100.000.000.0018.10

AM: 12 miles easy on the Riverdale Parkway with Ken, Jason, Bret, Dave, and Bryant.

PM: 6.1 miles easy in South Weber with Amy and while pushing girls in the double jogger (my girls are growing I can tell!)

Just registered for Boston...dang that's a lot of money!

Adidas Supernova Sequence Miles: 6.10Pearl Izumi EM Road M3 Miles: 12.00
Weight: 148.80
Comments
From SpencerSimpson on Mon, Sep 09, 2013 at 12:39:01 from 50.73.45.89

man if you get your stomach right SGM should be fetchin' rad for you brotha!

From Jason D on Tue, Sep 10, 2013 at 09:54:24 from 128.210.82.162

Yep. A bit o' change for sure. I think New York is ever higher, but I could be wrong.

From Jake K on Tue, Sep 10, 2013 at 11:54:12 from 67.177.11.154

NYC is around $260... which is nothing compared to getting a hotel room (and some food) there :-)

The key to running Boston/NYC is to have friends in Boston/NYC. Or run like a 2:09 so BAA/NYRR will cover your expenses.

Although its cheaper than Spartan races.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.859.500.000.0019.35

AM: AEROBIC BUILDER

Another solid crew this morning for the builder: Ben, Dave, Jason, and Jon.  I finally extended this workout to a longer distance.  I added an extra 1.5 miles to the usual loop while the other guys did the regular 8.  They were kind enough to wait a few minutes at the end for me.  So, I did 9.5 miles at a 5:15 avg.  I am pretty happy with the workout.  The pace was about 4 seconds per mile slower than last week, but 1.5 miles further and it was a solo effort.  So, I'll take it.  I think even with the slower pace, this is more specific to marathon training than last week's 8 miles at 5:11.

PM: 5.05 miles easy around the neighborhood.

Adidas Supernova Sequence Miles: 5.05Pearl Izumi EM Road N1 Miles: 14.30
Weight: 148.00
Comments
From Dave Olson on Tue, Sep 10, 2013 at 08:47:57 from 132.3.57.80

Keep throwin' 'em down! So sick. I wanna be like Riley when I grow up.

From AngieB on Tue, Sep 10, 2013 at 08:53:45 from 65.130.95.226

Ya your a man on a mission rt now! Awesome workout. Cannot wait to see how awesome you run at St George as spencer would say "make it happen!"

From Ben VanBeekum on Tue, Sep 10, 2013 at 16:04:56 from 159.212.71.173

Great run man! 9.5 solo is no easy task, I think next week I will bump it to 9.5 myself.

From Jason D on Tue, Sep 10, 2013 at 18:52:52 from 24.1.80.94

Great tempo, Riley. Going to be some scary fast times on that course this year.

From Derek D on Wed, Sep 11, 2013 at 21:31:36 from 68.109.132.154

Nice job extending it Riley. I'll take the 9.5 at 5:15 over the 8 at 5:11. More specific like you said. I would take either of those runs though and call it a career.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.000.0010.75

10.75 miles easy.

Asics GT-2000 (Yellow) Miles: 10.75
Weight: 146.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.880.000.005.0011.88

MILE REPEATS

I came down with a bit of a headcold last night (just trying to be like Matt!), so I didn't want to try and kill this workout.  Instead I wanted a good effort that wouldn't wear my body down too much.  So, I figured I would run about the same pace as I did for this workout a month ago (4:53 avg for 5 reps).

I met up with Jason and Dave and we ran these around the pond.  The first three reps I felt sluggish and tired, but I actually felt quite brilliant on the last two.  I picked up the last 1/4 mile of the final one too.  Splits: 4:54 4:52 4:53 4:49 4:44 (4:51 avg)

I will try to get a lot of sleep over the next few days and see if I can get rid of this cold quickly.  The timing is much better though with the cold this time.  This is my third cold of the year and the other two were one week out from Phoenix Marathon and one week out from Utah Valley Half.  So, it's nice to have plenty of time this time around to get rid of this before St. George.

Saucony Fastwich 6 Miles: 6.15Pearl Izumi EM Road M3 Miles: 5.73
Weight: 148.80
Comments
From Dave Olson on Thu, Sep 12, 2013 at 09:25:37 from 132.3.57.81

Really great workout. You looked really smooth today. Well from behind anyways. Smoothly running away from me. I am excited to track results for all the FRB and Weber County training group guys. Looking forward to joining you in the SGM next year.

From Amy Cook on Thu, Sep 12, 2013 at 09:58:16 from 174.52.234.49

I suppose I could let you go to bed early the next couple nights now that you've finally watched 'Star Trek 2' with me. Good workout!

From RileyCook on Thu, Sep 12, 2013 at 10:05:14 from 132.3.57.82

Yeah we knocked out Star Trek into Darkness and the rest of Sherlock series. So, I can't think of anything right now you are wanting me to watch. Now I just need to get you to watch Gatsby! But not this week...I need sleep. You're off the hook for now.

From Andrea on Thu, Sep 12, 2013 at 10:41:18 from 72.37.171.52

Nice workout Riley! It was good to see you again this past weekend.

It might be about time for a "Couples duel" - you and Amy vs. me and Jake vs. Allie and James vs. Janae and Ken, etc..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

10.5 miles easy with Jon, Dave, and Ben.

PM: No second run.  I kept thinking I would get out, but then decided with the headcold, it's probably best to just do the one run today with the big long run tomorrow morning with Bryant.  I originally wanted 100 miles this week, but now with my cold I have adjusted down to 90-95 range.  Which is fine.  No need to jump mileage so quickly.  I feel like I've built my mileage up wisely adding 5-10 miles per week per cycle.

Asics GT-2000 (Yellow) Miles: 10.50
Weight: 148.40
Comments
From Jake K on Fri, Sep 13, 2013 at 18:36:16 from 174.239.66.68

Same boat - I can feel the cold coming on for the last day or two... so I've just skipped the PM runs and hoping it will go away.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0020.100.000.0022.10

LONG RUN

Bryant and I did the same long run as on Labor Day, except we added two miles by turning around at mile 7 and running uphill for one mile to simulate Veyo Hill. We did only 1-mile warm up and then started rolling. We did the first 20 miles at 5:35 average.  Then we cooled down the rest of the way to the car. Total mileage was 22.1 at 5:39 average.

I think this is the best week of training I've had, maybe ever. My highest mileage ever is 92 and that's what I hit this week. Plus I hit several MP miles and a good mile repeats workout. So, I'm very happy with where my training is at and feeling very confident heading into St. George that the marathon breakthrough I've waited for is there for the taking.

I think I'll try to get out for a 2-mile shakeout tonight, we'll see though.

Pearl Izumi EM Road M3 Miles: 22.10
Weight: 148.40
Comments
From Jason D on Sat, Sep 14, 2013 at 10:25:30 from 68.80.27.222

Excellent week, Riley. That's quite a long run! Your breakthrough is coming.

From Derek D on Sat, Sep 14, 2013 at 11:59:54 from 68.109.132.154

Awesome run Riley. You are more than ready. Take care of yourself the next three weeks. You've done all the hard work you can do.

From Matt Poulsen on Sat, Sep 14, 2013 at 12:27:26 from 98.202.242.213

Very impressive week, Riley! You are an animal! Great runs too: aerobic builder, mile repeats, long run; you did it all. And all during a high-mileage week. And with a cold (yep, just trying to be like me :). Hope you feel better soon. Look at your weight as well! Keep up the great work. You are definitely ready. I'm excited for you.

From Josh E on Sat, Sep 14, 2013 at 12:31:28 from 75.162.218.78

Looks like it's all coming together. Way to get after it this cycle!

From Fritz on Sat, Sep 14, 2013 at 12:40:53 from 65.100.192.74

Great run and week of running Riley. You are set up well for SGM. Should be a good time.

From Jake K on Sat, Sep 14, 2013 at 14:33:05 from 97.65.172.196

Good idea to throw in that uphill in the middle. Nice simulation.

From Dave Olson on Sat, Sep 14, 2013 at 15:44:40 from 67.182.237.143

Such a sick run! All I can say. You aren't normal.

From allie on Sat, Sep 14, 2013 at 16:00:26 from 161.38.221.168

what a great week of training -- you are well-prepared for st. george.

From scottkeate on Sat, Sep 14, 2013 at 17:25:42 from 71.199.4.146

You are looking so strong right now! Awesome average pace for 20 freaking miles.

I'd say you're very ready for that break-through performance at SGM. You have certainly been laser focused on your training and diet this year. Thanks for being so inspiring.

From Holt on Sat, Sep 14, 2013 at 19:01:26 from 67.2.237.42

I don't think you'll be fading back my way this time! Looking awesome.

From Brandon on Mon, Sep 16, 2013 at 09:26:56 from 70.208.7.51

wow Riley :). you've set it all up, it's going to be fun to see how it turns out.

From Andrea on Mon, Sep 16, 2013 at 09:58:37 from 72.37.171.52

The increase in mileage and all the aerobic builders have definitely gotten you the most prepared for a marathon than ever before. Really excited to see a breakthrough race from you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

AM: 12 miles easy with Dave and Bret into North Ogden from 21st Pond.  My legs felt a lot better than I anticipated after Saturday's long run.

Lunchtime: 5 miles easy with Dave on the base perimeter road.

Adidas Supernova Sequence Miles: 5.00Pearl Izumi EM Road M3 Miles: 12.00
Weight: 149.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.809.500.000.0014.30

AEROBIC BUILDER

Another solid outing with the guys.  Jason, Ken, Bret, Dave, Jon, and Ben all showed up for an aerobic builder.  Three mile warmup including three strides and then we were off.  I did the same route as last week.  I did 9.5 miles in 49:08 or a 5:10 average.  I felt pretty decent.  The last two miles into the Southern headwind were a bit tougher, but other than that it felt pretty solid.  The guys all seemed to have pretty good workouts as well.  Ken had his best builder in almost a year or so with a 5:31 average for 8 miles.  So maybe we can get him rolling again.

Oh and I forgot to mention I passed my yearly mileage from all of last year today!  So new yearly mileage PR!

Pearl Izumi EM Road N1 Miles: 14.30
Weight: 148.80
Comments
From Fritz on Tue, Sep 17, 2013 at 08:54:53 from 65.116.116.6

Nice workout Riley. You are doing these builders like clockwork.

From Derek D on Tue, Sep 17, 2013 at 17:32:12 from 68.109.132.154

Nice mileage PR Riley. You are making 9.5 miles at 5:10 pace seem ho hum but it's really remarkable. You've had an amazing build up.

From Matt Poulsen on Tue, Sep 17, 2013 at 20:49:19 from 98.202.242.213

Very nice, Riley! Excellent work! And nice job on the yearly mileage PR.

From RileyCook on Wed, Sep 18, 2013 at 19:05:29 from 174.52.234.49

Thanks guys.

Derek, I don't mean to make it sound "ho hum". It is exciting for me, I've very happy with how I've progressed lately. But I am certainly not complacent; I am hungry for even more improvement. It's been really fun lately!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

AM: 10.25 miles easy with Ben and Ken up the Ogden Parkway to the canal trail, back down to Monroe, back to parkway, and finishing up with a loop of the pond.

I keep going back and forth on what to do with workouts between now and STG.  Part of me wants to just lock into what I plan to run at STG (5:10-5:15 downhill or 5:20-5:25 flat) and not go faster than that from here on out.  The other part of me wants to sneak in another faster workout tomorrow.  The problem is that 5:20-5:25 pace flat doesn't feel too difficult (a good thing) after hitting my recent aerobic builders, but only hitting that pace makes me feel like I'm backing off too much and losing fitness.  Man I hate the last few weeks before the marathon.  I also can't decide how hard and long to go this Saturday...taper decisions.

PM: 3 miles easy.

Asics GT-2000 (Yellow) Miles: 13.25
Weight: 147.80
Comments
From Jake K on Wed, Sep 18, 2013 at 09:20:57 from 67.177.11.154

I don't think you can really go wrong as long as whatever you decide passes the "is this stupid?" test. A lot of the modern thinking says you should really lock into marathon effort over the last 2-2.5 weeks, teach the body to rely on burning fat instead of glycogen. But then there is also the mental aspect of feeling good after a last interval session, and that's important too (feeling sharp). For example - physiologically, there's nothing a week out from the marathon 5K race does that necessarily provides an advantage - but there's countless anecdotal evidence of that type of thing really working well for people. So I think your best bet is to just do what is going to make you feel confident, as long as it passes the above-mentioned test :-)

From RileyCook on Wed, Sep 18, 2013 at 14:41:03 from 132.3.57.81

Good advice. I have been pouring over online research and I think I've come to the conclusion that I need to do a minimal taper to feel confident. I feel like I recover better than most people and can handle some hard workouts in the last few weeks without jeopardizing my marathon. I just won't do anything crazy.

From Matt Poulsen on Wed, Sep 18, 2013 at 15:25:35 from 66.7.112.65

I agree completely. It's very important to taper, but not too much. But, the reverse is also vitally important -- if you don't taper enough, that's not good either. I plan on striking a balance somewhere in the middle. I think a 10-day taper is important: gradually decreasing miles, intensity, and volume.

From Derek D on Wed, Sep 18, 2013 at 20:16:47 from 68.109.132.154

I agree with the other gentlemen above. I think there is no problem at all with running 5k/10k pace I would just run less volume or increase the rest a little bit for your workouts. At this point you are just trying to maintain so you want to make sure to not stress the body too much. I don't think you will get much more adaptation with this little time left. So for you if you did 5 x 1 mile at 4:50 with 2:30 rests I see no problem in doing something like 3 x 1 4:50 with 2:30 rest then 4-6 400s even slightly faster. Just my opinion. I am also in favor of the shorter taper. I always freshen up very quickly and feel better off of a short taper.

From Trevor Baker on Thu, Sep 19, 2013 at 03:41:12 from 174.27.248.209

10 day taper... taper too much to early is bad news. Also, I'm sure you are torn about it, but I'm curious to know if you are planning on running 2 marathons in the next 3 weeks?

From RileyCook on Thu, Sep 19, 2013 at 08:59:54 from 132.3.57.82

Trevor: No, I'm not running TOU. I am registered, but I decided it wasn't worth it. If STG were first and then two weeks later TOU, then I would for sure do the double.

But I decided I needed to choose between trying to win the circuit and trying to run well at STG. I couldn't likely do both effectively.

Once I decided to jog Alta instead of race it, my decision got a lot easier, since winning the circuit would've been tougher after that. Had I chosen to try and win the circuit I would've raced Alta for the extra points and then ran TOU too.

So I put my all my eggs in the STG basket instead. We'll see if I made the right call in about three weeks huh? ;-)

Besides my circuit chances took a huge hit when the Wildcat Half got cancelled, so that helped make it easier to back off the circuit too.

From Trevor Baker on Thu, Sep 19, 2013 at 09:40:54 from 155.98.164.38

I was hoping you'd side with that decision! You have trained so well for STG, I'd hate to see you even lose 2-3 mins of what you can do there.

I think a sub 220, let alone possibly winning a marathon of that size will be more worth it than a couple hundred bucks. If your family was starving, i might say go the other route, but I think you'll be happier in the end just going all in at STG.

That said, I'm really excited to see what Bret can do at TOU against the people that are going after it.

From RileyCook on Thu, Sep 19, 2013 at 09:50:05 from 132.3.57.81

Yeah it'll be interesting to see how Bret does. I don't know what kind of volume or quality he's putting in. But, running Big Cottonwood last Saturday can't have helped his chances for this Saturday! I would think 2500+ feet of drop over a half would give you some sore quads.

I am also extremely interested to see what kind of shape Seth Pilkington is in. I would guess he's much more fit now than he was for Des News 10k. Then again he's at the mercy of his diabetes, no matter how fit he is. But it will be fun to see how fast he runs.

Then, Jake I don't know how fast you're planning to run this weekend, but I'm interested to see how fast your Saucony buddy can throw down.

It should be a good race, despite most of the elite local guys doing STG.

And who's going to run and win Huntsville Marathon next week for $1,000? I don't know of anyone that is running that. I wouldn't be surprised if Hales bowed out of TOU and did Huntsville instead if his quads are sore. That's a lot of money and I have to think at least one fast guy will show right?

From Trevor Baker on Thu, Sep 19, 2013 at 09:53:57 from 155.98.164.38

yeah I know I was going to ask who of the weber crew was going to do that one. I was thinking about doing that one actually but since they are only 1 deep for $$ it would be my luck this year to get 2nd anyways haha. If I were bret, I'd just do Huntsville too... plus you have 3500+ elevation drop. Put on the roller skates and go.

From Jake K on Thu, Sep 19, 2013 at 09:56:56 from 67.177.11.154

Scott is rounding into good shape. He won the Vanderbilt XC invitational against the college kids last weekend. His main goal for the fall is to run the A standard at CIM.

You'd think Bret would have learned from Kotter's pre-TOU Alta quad destruction last year :-)

Huntsville is free money at the moment.

As for me, http://goo.gl/RERBYQ

From RileyCook on Thu, Sep 19, 2013 at 10:00:54 from 132.3.57.82

Yeah it sucks it's only cash for one place. The problem with Huntsville is that it drops like crazy the first half, I mean ALOT. The second half still drops a decent amount, but even it has most the drop early on. So, the last 10k has the least drop and it feels flat or uphill after the steep descents. So the race gets harder and harder mentally as you go which is typical of any marathon, but it's even more amplified at Huntsville.

I haven't raced it but I've run the last 20 miles of the course twice in the last month and it's so easy to roll early on and later in the course you have to really put in an effort to hit pace. And that's starting at mile 7, the first 6 miles that I didn't run drop like over 200 feet each!

I think the total drop is nice, but the distribution of it sucks. But, there is literally no hill in that entire 26.2 miles that is more than 5-10 feet. Oh and the start time of 9:00 AM for Huntsville is horrible too!

From RileyCook on Thu, Sep 19, 2013 at 10:04:07 from 132.3.57.82

Jake: If you ain't first, you're last!

From RileyCook on Thu, Sep 19, 2013 at 10:06:35 from 132.3.57.81

Trevor, if Hales doesn't do Huntsville then the only person that I even remotely know of that is thinking about it is Jason Nance, who ran for Weber last year and was 2nd to me at Bryce Canyon. He mentioned back then in July that he may do it. I haven't seen or talked to him since then. But even if he were running it, I think you would be right there with him. But you'd basically be gambling like $80 to try and win $1,000. And even if you came up short, you'd have your first marathon under your belt and likely a good time too.

From Trevor Baker on Thu, Sep 19, 2013 at 11:08:56 from 155.98.164.38

Man... Maybe you can give me some insight... this is a tough decision... I could use the 1000 bucks right now (who couldn't right?) as we live off of student loans. Sadly it doesn't fit my training at all as the last 2 weeks were really inconsistent and this week is likely 85 - 90 mpw... My first 20 miler in a long time is this weekend. I think I could put together something around 2:35 - 2:37 (bar no pit stops) on a course like TOU a month from now. If I were to run next week, on that course? I could cruise through 13.1 at a decent clip, but like you said, last part of the course is a bruiser. I feel I'd be death marching by 22. If I knew Nance, K Richardson, Bret (Holt is also unaccounted for for a fall marathon) John Coyle, or any other of the bloggers weren't going to show up, I'd feel confident going in even way out of marathon shape. Any of those guys tops me if we were to race next week. but hey, 2nd gets a night stay in ogden and some shoes, that could take care of hotel for an ogden marathon next year? and it costs about 90 bucks+ for a room anyway... Any insight?

From RileyCook on Thu, Sep 19, 2013 at 11:17:11 from 132.3.57.79

Nance I don't know and I don't have a way to find out really. I hadn't met him until Bryce.

Jason Holt is doing STG.

Brett Hales is doing TOU as far as I know unless he changes last minute (you could wait until after TOU results and see if he runs or not). He's for sure doing one of the two.

Ken is not racing a marathon this fall.

I don't know on Coyle, but I highly doubt he'd step up to a marathon right now. My bet is that he will run the half at Huntsville for $500. But that is just my gut feeling.

Bret Ferrier who trains with us and was 3rd at Bryce is doing the half.

Osguthorpe has a stress fracture right now.

That's all I got for ya. Hope that helps.

From RileyCook on Thu, Sep 19, 2013 at 11:18:36 from 132.3.57.80

And I'd have to check with my wife first, but you could probably stay Friday night in my basement if you needed to the night before Huntsville if you choose to run it.

As for Ogden next year, unless you have a free hotel, just give me a call and we'll find you a place to stay free.

From Trevor Baker on Thu, Sep 19, 2013 at 11:19:00 from 155.98.164.38

Well... Now you all know what I'm thinking about during class... haha. Thanks for the insight Riley. I've been half tempted to jump in STG for kicks too haha.

From Trevor Baker on Thu, Sep 19, 2013 at 11:20:00 from 155.98.164.38

you're the man, I'll keep you posted.

From Jake K on Thu, Sep 19, 2013 at 11:27:41 from 67.177.11.154

Huntsville entry lists are on RunSum, FYI

From Trevor Baker on Thu, Sep 19, 2013 at 11:30:11 from 155.98.164.38

link? that'd be some helpful info haha thanks Jake.

From Trevor Baker on Thu, Sep 19, 2013 at 11:31:28 from 155.98.164.38

nm found it.

From Trevor Baker on Thu, Sep 19, 2013 at 11:39:02 from 155.98.164.38

Well thanks to you guys, I think I might be in. Next is getting approval from my wife.

From RileyCook on Sat, Sep 21, 2013 at 13:42:54 from 174.52.234.49

Trevor, I'm sure you saw Brett didn't run today at TOU. I talked to him and his legs didn't feel up to it yet after Big Cottonwood (duh!), so he's going to do Huntsville now.

From Trevor Baker on Sat, Sep 21, 2013 at 16:12:14 from 174.27.248.209

yeah, no big deal I hope he wins it. Bret's a heck of a guy. I'll run one later in October with a little more training. After today, I still don't feel preped yet, but whatever, I'm excited to at least just get the distance down to know what it is like a little more.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.352.002.002.0011.35

2-MILE REPEATS

I met up with the guys (Ken, Ben, Jason, and Bret) at the Riverdale Parkway to do a workout.  It was substantially colder this morning than it's been since maybe April?  I warmed up with arm sleeves and I wore gloves for the whole run.  The plan was to do 3x2-miles in a progressive manner.  The plan was to run the second mile in each rep five seconds faster than the first miles, and to run the next rep ten seconds faster than the previous one.  I don't know if it was the cold, running against the flow of the river (so slight uphill UPDATE: I looked up the elevation and you gain 35 feet over this 2-mile stretch, so reps 1 and 3 slight up and rep 2 down), or the fact that I wore trainers instead of flats, but that first rep was slow and it felt hard.  Luckily I got going a lot better on the second and third reps.

Splits:

#1 - Plan was 5:10/5:05 for 10:15; Actual 5:15/5:08 for 10:23

#2 - Plan 5:05/5:00 for 10:05; Actual 5:01/4:59 for 10:01

#3 - Plan 5:00/4:55 or faster for 9:55 or faster; Actual 4:57/4:53 for 9:51

Pearl Izumi EM Road M3 Miles: 11.35
Weight: 147.40
Comments
From mike⇒nelson on Thu, Sep 19, 2013 at 09:15:55 from 199.127.123.162

Great session Riley. I guess you decided to do the shorter taper!

From Matt Poulsen on Thu, Sep 19, 2013 at 20:58:57 from 98.202.242.213

Well done, Riley!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.650.000.000.0014.65

10.5 miles on Upper Upper Pipe as the guys at Weber called it. I always argued it should just be Upper Pipe.  Lots of climbing the first two miles and then nice long gradual down.  I got out at 10:30 and it was a beautiful late morning temperature to run in.

pm 4.15 miles easy with Dave from my place.

Pearl Izumi EM Trail M2 Miles: 10.50Pearl Izumi EM Road H3 Miles: 4.15
Weight: 148.40
Comments
From Dave Olson on Fri, Sep 20, 2013 at 14:44:43 from 132.3.57.79

You're lucky. It was freezing this morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.006.000.000.0020.00

LONG RUN

Ken, Dave, Ben, Jason and I drove up to Sardine Canyon and Mantua to run our long run. We warmed up two miles and then did a 3-mile MP push down to the lake.  I wanted to simulate STG pace as best I could.  So I started somewhat conservative and then warmed into the pace by mile two, which is what I'd like to do in two weeks.  This first 3-mile felt very EASY.  I was surprised, but very happy, with how easy this felt even with 10 MPH headwinds. 5:19 5:04 5:04

Then we did two laps around the lake in the 6:20-6:30 range. Once we got back on the highway we did another 3-mile push to finish the run. First two miles were good downhill and then the last mile was uphill, similar to the hills in the miles after Veyo (not as steep as Veyo, but still good uphill).  Once again I tried to simulate MP and not go any faster (though I was tempted).  5:16 5:02 5:26.  The 5:02 was really good downhill and felt easy.  The 5:26 may have been a tad fast for the uphill for MP, but it was close enough.

This run was encouraging in that running 5:0x pace downhill into stiff winds felt very easy. The question will be can my legs/GI system hold up at that pace, because I'm certain my cardio won't have a problem.

Pearl Izumi EM Road M3 Miles: 20.00
Weight: 147.40
Comments
From Derek D on Sat, Sep 21, 2013 at 14:49:48 from 68.109.132.154

Nice run Riley. Seems like a good choice two weeks out. Great sign to hit your paces comfortably.

From Matt Poulsen on Sat, Sep 21, 2013 at 17:52:35 from 98.202.242.213

Nice one today! Are you ready, or what?

From Jason D on Sat, Sep 21, 2013 at 19:48:25 from 24.1.80.94

The other benefit of the builders: you know exactly were your effort is/needs to be. 2 weeks! That is going to be some race.

From Mattrow on Mon, Sep 23, 2013 at 06:52:32 from 132.3.57.78

Your workout brings back memories of training up that canyon. Good workout. I know that workout will help you with St George.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles easy with Dave from 21st Pond out into Riverdale on the Parkway and back. Quite chilly this morning; I brought gloves but opted not to wear them...huge mistake!

Pearl Izumi EM Road H3 Miles: 12.00
Weight: 148.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.408.000.000.0013.40

AEROBIC BUILDER: 2x4-MILES

I met up with Ben, Bret, Dave, and Jason at 21st Pond for the weekly builder. The plan today was only eight miles and to break it into two sets of four miles. On paper this sounds easier, but in practice I actually prefer not to stop (throws me out of my rhythm). I ended up with a 5:10 average on the first set (which is the quicker half of the route: slight tailwind and slight downhill) and a 5:13 average for the second set (slight uphill and slight headwind). The effort was quite a bit more on the second set than the first even though it was slower.

The other guys all seemed to have very good runs this morning. They are getting quicker with each week and looking great.

 

Pearl Izumi EM Road N1 Miles: 13.40
Weight: 147.40
Comments
From Dave Olson on Tue, Sep 24, 2013 at 09:01:20 from 132.3.57.82

Thanks for being our inspiration. :P

Your drive makes me want to be faster.

From Matt Poulsen on Tue, Sep 24, 2013 at 20:20:29 from 98.202.242.213

Nice work as always, Riley!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

6.25 miles easy.

4.25 miles easy at lunchtime.

Adidas Supernova Sequence Miles: 4.25Pearl Izumi EM Road M3 Miles: 6.25
Weight: 147.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.603.003.000.0011.60

2X3-MILE FARTLEK

Dave, Ben, and I met up at 21st to do our last "full" hard workout before STG. The plan was two sets of a 3-mile fartlek. I wanted to alternate pace each half mile between 5:30 and 5:00 (so 2:45 and 2:30).

1st Set: 2:47, 2:31, 2:48, 2:28, 2:46, 2:28 = 15:48

2nd Set: 2:43, 2:29, 2:46, 2:27, 2:45, 2:28 = 15:40

The workout felt pretty decent. The goal of the workout is to make MP effort feel easier. You try to trick your body into thinking MP isn't too bad and that in fact it can recover from a fast push at MP.

The countdown to STG is on! I'm super excited.

Pearl Izumi EM Road M3 Miles: 11.60
Weight: 148.00
Comments
From Matt Poulsen on Thu, Sep 26, 2013 at 09:05:27 from 66.7.112.65

That workout is spot on. Nice work, Riley! Looking great! You are ready to kill it next week!

From allie on Thu, Sep 26, 2013 at 09:13:33 from 97.117.90.140

that's a cool workout...and it looks like you nailed it. good job.

have fun with the countdown -- in my experience it goes by very slowly. :)

From Dave Olson on Thu, Sep 26, 2013 at 09:26:47 from 132.3.57.80

Can't wait to see the results!

From Jake K on Thu, Sep 26, 2013 at 09:49:27 from 67.177.11.154

All that's left to do is check the weather forecast every 15 minutes for the next 10 days! :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 miles easy.

Pearl Izumi EM Road H3 Miles: 7.50
Weight: 148.60
Race: STG Tune-up 5K (3.11 Miles) 00:15:12, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.890.000.003.1113.00

2ND ANNUAL STG TUNE-UP 5K

We had a great group out this morning, meeting at Lee's Market in No. Ogden. Ben, Jon, Bryant, Jason, Dave, and Jace all showed up. After a 5-mile warmup we did the 5k push. Same course as last year (Pleasant View 5k course). I didn't want to push all-out (unlike last year where I gave it my all). Instead I wanted a good push, but wanted to ease off the pedal on the downhill so as not to take a chance at hurting/pulling anything. Most the guys didn't even know they were in for an impromtu 5k, but everyone was game.

With taking it easier and wearing trainers instead of flats, I figured 5:00 pace would be a fair pace. The first mile is mostly flat with a few quick, steep gullies where you go down and right back up. It's also a dirt canal road. I got out in 4:54 (4:51 last year ). After this I was all alone and looked back and didn't see the other guys and wondered if this was a joke and I was the only one running hard.

Second mile had lots of downhill. I hit 4:39 last year, but I wasn't willing to go that fast today. I ran 4:45 today. Last mile has some uphill, a flat section, and then downhill to the finish. I ran 5:02 (last year was like 4:56 I think). Then I got to the finish and it was short 3.07, so I just kept running until my watch hit 3.11. 15:12 this year vs. 14:55 last year. But last year I was a man on a mission to break 15:00, today I didn't really care and just wanted a good push. I didn't feel too tired at all at the end today.

I thought the effort was just about right. The time may seem fast, but it's a good net downhill, so it really wasn't as fast as it looks. I got a good effort in without taking any chances by running "all-out". Bryant and Jason came in together in the 15:40s, followed by Ben, Dave, Jace, and then Jon.

http://connect.garmin.com/activity/382464244

Pearl Izumi EM Road H3 Miles: 13.00
Weight: 149.60
Comments
From Matt Poulsen on Sat, Sep 28, 2013 at 10:22:17 from 98.202.242.213

Great tune-up, Riley! Smart workout. You couldn't be more ready. Nice work!

From Dave Olson on Sat, Sep 28, 2013 at 10:49:56 from 67.182.237.143

That was fun! Next marathon I will be getting ready to race too!

From Brandon on Sat, Sep 28, 2013 at 14:33:26 from 70.208.8.151

The work is done :). you're ready to go Riley!

From Jake K on Sat, Sep 28, 2013 at 15:50:11 from 67.177.11.154

Smart not to push it too hard. What you want is an inverse correlation b/w tune-up 5K and marathon times :-)

From Fritz on Sat, Sep 28, 2013 at 19:42:01 from 67.177.4.64

Nice job Riley. Your training and all of the races to build up to this point have been super impressive. Reap the rewards next Saturday!

From Jason D on Sun, Sep 29, 2013 at 00:53:19 from 24.1.80.94

The time does seem fast to someone much slower :) But not for a guy running aerobic builders at 5:10 pace, who could have run faster (but by doing so would have run foolishly). In the immortal words of Bam, "a nice, cheeky little low-15 minute 5k tune up."

From Steve on Mon, Sep 30, 2013 at 15:42:23 from 107.0.237.20

Looking good! We will be there cheering on.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.702.000.000.009.70

I met up with Dave, Bret, Jon, Albert, and Ken at 21st Pond for an easy run. I threw in 2 miles at MP in the middle to get that pace locked in. I felt good.

Pearl Izumi EM Road H3 Miles: 9.70
Weight: 148.20
Comments
From Dave Olson on Mon, Sep 30, 2013 at 08:49:00 from 132.3.57.82

Watching your training is getting me pumped to run one myself!

From Trevor Baker on Mon, Sep 30, 2013 at 20:35:53 from 174.27.248.209

Carbo load time....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.550.000.000.007.55

7.55 miles easy with Dave, Albert, and Bob. Looks like I'm being put on furlough again. This time indefinitely. Yes, thank you congress for being so stubborn (where is sarcastic font when you need it). Too bad, this is happening the week of a marathon. If it were any other week, I could get a ton of good mileage in...sigh.

Pearl Izumi EM Road M3 Miles: 7.55
Weight: 149.20
Comments
From Jason D on Tue, Oct 01, 2013 at 07:57:20 from 24.1.80.94

Well, there is that 26+ mile "tempo" on Saturday at least :-)

From Dave Olson on Tue, Oct 01, 2013 at 10:21:16 from 132.3.57.78

Fingers crossed it will be taken care of by the time you get back.

From Trevor Baker on Tue, Oct 01, 2013 at 12:04:17 from 155.99.169.152

so do you not get to work or get paid b/c of all this?

From RileyCook on Tue, Oct 01, 2013 at 13:34:48 from 174.52.234.49

I don't get to work or get paid. Dave gets to work but won't get paid until after they come to a conclusion, so he gets IOUs (different funding sources). It's actually unconstitutional for us to work without a budget, hence the shutdown.

When Congress couldn't agree over Sequestration, we got six mandatory unpaid days off. Now, again they can't agree and again I get to be a pawn in their political chess game and I get an indefinite amount of mandatory unpaid days off...I love my Congress!

From Josh E on Tue, Oct 01, 2013 at 13:38:29 from 205.235.104.4

Just sit around and stare at a wall while sucking down beet juice and water! That seriously sucks though. I am complaining about it ruining my mini parks vacation this week, but that's a white people problem v. your very real problem!

From RileyCook on Tue, Oct 01, 2013 at 13:59:40 from 174.52.234.49

What sucks is sitting around with even more time to look up weather and overthink pace/strategy for Saturday...haha. I saved vacation time for STG this week and now I can't use it.

Josh, it's funny because all the news seems to worry about is the parks being closed and a panda cam being shut off, while thousands of employees are being furloughed.

The military still works and still gets paid (IOUs). To touch the military is political suicide. The public and the media love the military (and for good reason). Yet, I sit alongside some military members doing the same work or in this case higher skilled work than them for a fraction of the cost to taxpayers (military costs way more than civilians) and the public and media hate us and think we "deserve" the unpaid time off.

It's very frustrating to be a federal worker. No one appreciates your work (calls you lazy, wants your pay frozen, wants to lay you off), yet they rave about the military you sit with as being the best and protecting our Nation. What do they think the rest of us working there are doing? (NOTE: I am very much in favor of our military so please don't think otherwise).

Sorry for the rant...I feel better now ;-) Kind of...

From Josh E on Tue, Oct 01, 2013 at 14:29:18 from 205.235.104.4

I am sure you get this, but I think they leave the military open because we can't be seen as letting our guard down.

I think what you may be arguing for is identification of critical and non-critical functions but instead it's more of a hacking rather than a surgical exercise.

And certain republicans are rejoicing that the runaway train has been derailed!

From RileyCook on Tue, Oct 01, 2013 at 15:10:25 from 174.52.234.49

Clearly, they couldn't shut down the entire military. Well they could, but that would just be beyond stupid (not that this isn't).

I'm not arguing that military shouldn't be exempt (I think they should be able to work uninterrupted as should all gov't workers) and I am not arguing the critical/non-critical or essential/non-essential designations (though those are terms the media uses and not the government). I'm just venting that we do the same work as 90% of military members and they are treated as heroes while we are lazy, slothful, money-grubbing, drains on the taxpayer. Read the comments on any article at any news website and it's pretty easy to see the public has no sympathy at all for furloughed federal workers.

There are exempt and excepted personnel still working today. Exempt (what the media calls critical or essential) means that furloughing you would lead to safety violations or a risk to national security. Excepted means you are lucky enough to be paid by a funding stream whose appropriation didn't expire yesterday. Several workers at Hill fall into that latter category. They are lucky enough to be paid by something other than the annual appropriated funds. In my office, we all do the same type of work and all of us are furloughed except two people just because of different funding sources. So, they go to work even though their bosses are furloughed as are their internal customers.

From Dave Olson on Tue, Oct 01, 2013 at 15:58:09 from 132.3.57.78

That's the thing, it's not that the whole government was shutdown but that certain parts were shut down. The two organizations with the lowest percent of furloughed members were Homeland Security (ie Border patrol, TSA etc) @ 14% and the infamous NSA @ 0%. That is what can be so frustrating about it. I am on delayed paid. That is I work with the promise of an IOU. Now when I get that, who knows. Most of the people I talk to said last time it took about a month to fix everything. It is a little unnerving to not know when you are going to get paid, yet I have to be to work every single day. And contrary to popular belief, as a government employee I don't make gobs of money and missing a paycheck or two will make life stressful. I just hope those in Congress, the Senate and the White House can stop grandstanding at the expense of others and just compromise on something. Ugh! :(

It is nice to have running to escape to, but sadly can't run all day and problems don't go away.

From Josh E on Tue, Oct 01, 2013 at 20:54:15 from 205.235.104.4

I am so sorry that you are both suffering through this and for no good reason.

From Dave Olson on Wed, Oct 02, 2013 at 08:09:31 from 132.3.57.79

Thanks. I think a lot of people forget the real people hurt in this once they get on a political soapbox.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.251.000.000.006.25

6.25 miles easy with two half-mile pickups at MP. I got to sleep in today, which is the first in quite awhile. Then I got up and ran around South Weber. The wind was blowing from three directions this morning, which is annoying. The run felt good and the pickups felt decent.

Leaving tonight for St George. I'm excited about the opportunity to race Saturday at what I consider to be the main event of Utah road racing. I am very optimistic that I will have an excellent race. I've averaged about 20 mpw more in this cycle than any other marathon cycle I've ever done. My weight 3-4 pounds less than at PHX, 5-6 less than Ogden, and 6-7 less than STG last year. I've also logged a very high quantity of sub-5:20 miles. So, I need to remember all this and be confident that Saturday will be a day to remember.

Pearl Izumi EM Road H3 Miles: 6.25
Weight: 146.80
Comments
From jtshad on Wed, Oct 02, 2013 at 09:37:34 from 141.221.191.225

Travel safely, have fun and run hard.

From Andrea on Wed, Oct 02, 2013 at 09:43:28 from 72.37.171.52

You're ready. Hoping this is the breakthrough marathon for you! You've got the competition, weather, and fitness to make it happen.

From Josh E on Wed, Oct 02, 2013 at 10:27:47 from 75.162.202.132

I am very excited for you. I am heading up tonight as well. We'll see you down there.

From Rob Murphy on Wed, Oct 02, 2013 at 10:43:58 from 163.248.33.220

My weight is up five pounds from just this Sunday.

From Paul on Wed, Oct 02, 2013 at 10:45:21 from 65.114.209.66

You're in amazing shape. Looking forward to seeing how you do.

From Dave Olson on Wed, Oct 02, 2013 at 11:11:11 from 132.3.57.82

I have trained with you for the past 2 months and I know you are ready to roll! No Doubt in my mind. Wish I could be in the race with you. You got this, Bring home some hardware!

From Jake K on Wed, Oct 02, 2013 at 11:39:27 from 67.177.11.154

I think you've pretty much done everything you could have done to prepare. Its been impressive to watch. Sometimes first hand... a little over a month ago you made a 65:39 HM look absolutely foolish!... and then had a really solid block of marathon-specific training after that.

Best of luck... its gonna be an exciting race.

From Superfly on Wed, Oct 02, 2013 at 11:50:54 from 74.211.21.81

And it's looking like it could be some of the coolest and best running weather here in the last 6 years. Friday 69 f and Saturday 72 f. Some years we are 98 F at the expo.

From RileyCook on Wed, Oct 02, 2013 at 14:17:03 from 174.52.234.49

Thanks everyone. Your support means a lot and I appreciate each of you and love being a member of this blog.

Dave, you'll be here next year ready to throw down! Enjoy your cut week.

Jake, 65:39 never looks foolish! That's solid. Besides after Indy my 65:16 will look "foolish" to your 64:xx!

Clyde, the weather is looking like it may really cooperate. Look forward to seeing you down there.

Paul, thanks for the encouragement. I've read your 2007 STG report twice now! It's inspiring.

Josh, we'll see ya down there. I'm very excited to see how you do!

Jeff, Andrea, Rob, thanks for the support and comments.

From Dave Taylor on Wed, Oct 02, 2013 at 15:39:03 from 50.198.183.21

You are going to be one of the Seven Horsemen of the Apocalypse on Saturday and my kid will be recording it all on camera so I can watch later. This is going to be more exciting than Star Wars!

(In case you are wondering, Fritz, Scott, Matt, Iain, Pepi, Jacob/Zak whichever one is running and maybe Brandon as a Pony of the Apocalypse)

From Matt Poulsen on Thu, Oct 03, 2013 at 11:22:37 from 166.137.209.24

Go kill it, Riley! You are ready!

From JPark on Thu, Oct 03, 2013 at 20:22:24 from 50.160.19.124

You've earned this. Go get it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.750.000.000.003.75

3.75 miles easy followed by 9-holes of poorly executed golf!

Pearl Izumi EM Road H3 Miles: 3.75
Weight: 0.00
Comments
From Jason D on Fri, Oct 04, 2013 at 13:32:33 from 166.137.89.177

Best of luck, Riley. Run hard!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.150.000.000.002.15

2.15 easy breezy. It's go time!

Pearl Izumi EM Road H3 Miles: 2.15
Weight: 0.00
Comments
From Derek D on Fri, Oct 04, 2013 at 21:54:14 from 68.109.132.154

Got get em Riley. I've enjoyed following your incredible training. Now you get the reward!

Race: St. George Marathon (26.22 Miles) 02:22:56, Place overall: 7
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.7826.220.000.0027.00

ST GEORGE MARATHON

PRE-RACE

Where to begin? St. George is a special race for me. My parents have been running it for years. This was my Mom's 25th STG. Everyone in my family has run STG at least once or at least tried (my sister started the race last year with a stress fracture and couldn't quite make it through). As kids we looked forward to October every year to go on vacation to St. George and watch Mom and Dad run. So, I have really wanted to run well at STG. Last year during the awards ceremony when I placed 10th and finished lower and slower than I wanted to I promised myself I would come back in 2013 and break 2:20. I have worked all year to get my body ready and trained to follow through on that promise.

My A-Goal was 2:17:59. My B-Goal was 2:19:59. My C-Goal was 2:23:59. I would be elated with A, happy with B, and be ok, but a little frustrated with C. In my mind, with my fitness level, training, and the course profile of STG anything above 2:20 just can't be considered a huge success. I understand my PR coming in was 2:27, but that 2:27 at PHX in my view is equal to about 2:23 at STG. I think STG is that much faster. So, with 2:20 I was only asking for about a three-minute "effort" PR.

My main concern was clearly stomach issues. I've had them in every marathon except for my very poor Ogden race this year. But, since I didn't have stomach issues at Ogden I decided to follow the same nutrition plan I did for that race. The goal was lots of carbohydrates Thurs-Fri with the biggest meals being Thursday dinner and Friday lunch. Friday's meals included pancakes, oatmeal, turkey sandwich, Gatorade, rice, chicken, two CLIF bars and French Bread. Dinner was early with a late snack. Breakfast Saturday morning was a CLIF Bar, a Powerade Gel, and some Gatorade.

I met Bryant, Jason, and Ben at the buses and we ran into the St. George crew and all of us rode up on the same bus. It was a fun bus ride with a lot of good company. Clyde convinced me I had to hit 10 miles in 40:00 or I had wasted the excellent weather conditions. I think we joked about going after course records, apparantly Bryant didn't realized those were jokes!

At the start line I saw so many friends. I love seeing everyone and having a reunion of sorts before and after races. We have a special running community here in Utah. I jogged easy for a couple minutes, no more than a half mile with a few strides. I visited the potty three times just to be sure. I was ready to roll. My legs felt good from the taper and I felt very confident.

RACE

The gun went off and I eased my way into a pace. Nobody took the pace out very fast. After 100 meters or so Iain picked it up a tad and some people got about 10-15 feet on me, but after the mile I had got up to the lead pack. Mile 1 5:32. The second mile is slightly uphill and Fritz and Bryant started to pull away a bit from the rest of the leaders and I decided to go with them since it wasn't a blistering pace by any means. Mile 2 5:33.

I had gotten the start I wanted. I wanted to ease into a pace but not get too far behind the leaders. I got my pace and I didn't have any gap, perfect start. During mile three the three of us started to pull away a tad and the pace quickened, but I was ok with that. I planned on 5:05-5:15 for miles 3-7. Mile 3 5:08

During mile four Bryant quickened the pace a bit more and Fritz followed. I chose to not follow, even though the pace felt very easy and comfortable. I had planned on running 1:11/1:07-1:08 and I was not going to let anyone else dictate a faster pace. I wasn't sure what others would do but I was set on running my race. Bryant and Fritz I could tell were headed for 1:09-1:10 half and I didn't want that. I was confident I could catch them on the second half if I stuck to my 1:11 and saved some legs for the second half (had my pacing gone as planned I would've been dead wrong about Bryant coming back). Mile 4 5:06

I was now running solo, but I was ok with that. I couldn't hear anyone behind me and I felt like top three was looking pretty good. I enjoyed the early sunrise and nice cool temps and just tried to lock into a good steady rhythm. Mile 5 5:12 Mile 6 5:03.

During mile 7 I heard footsteps and breathing and wondered who was coming up on me. My guess was Kotter, but turns out it was Jason Holt. He said, "Hey buddy, let's work this hill." I thought wow he's running a gutsy pace, but hey it'll be nice to run with someone. Around this time my stomach started hurting, but I tried to ignore it and pretend it wasn't happening. Maybe I could will it away. We grabbed our bottles at mile 7, mine was watered-down Gatorade. I took maybe 2 ounces and dropped it. Mile 7 5:09

Now we were hitting Veyo Hill. Jason pulled ahead of me a bit as I slowed a bit to keep my stomach from getting too upset, hoping it will pass. Halfway through the hill Jason starts to feel it and I pass him back. I gap him a bit and try to get back into a good pace, but the stomach just isn't allowing it. I know a stop is imminent. That's ok, I planned on having one stop. I mean, let's be realistic that's just Riley Cook's reality when it comes to marathons. At least it was early and likely early enough that I could get my legs/pace back. I figured I would stop at the next aid station at mile 9. Mile 8 5:52 Mile 9 5:45.

I hop in the port a potty and 9 and it almost tips over! It was on a slant to begin with, but the wind was blowing in the direction that would help it to tip and once I got in it almost went down. It scared me pretty good. It almost tipped again when I stood up to leave. I get out after maybe 45 seconds and count my new place. I had fallen from 3rd to 9th. Crap! But the good news is that 4-8 were all running together and were only 15 seconds up on me. Jason was now 3rd and had a good 40 second gap, but I train with him and know his fitness well, without any further hiccups I could run Jason down. In the past after stops I have sort of panicked and tried to immediately make up lost ground. Now, being a little more seasoned, I decided to slowly work my way back into pace. The group gapped me another five seconds during my first mile back and had about 20 seconds on me. Mile 10 6:20 (probably about 5:35 running time).

Now I was getting my legs back and during Mile 11 I started making ground on the group. Mile 11 5:40. Matt had fallen off the group and I passed him first. I gave him some encouragement and moved on by. About a half mile later I passed Zak who had also fallen a bit back. I wished him well I kept moving. Then Kotter took a pit stop up ahead. I was back into 5th place. Mile 12 5:32.

Iain was gaining ground on Jason and I was gaining ground on Iain. I think I can catch them in the next three miles. Mile 13 5:18. Half marathon split just under 1:12, not sure the exact seconds. But it is basically the exact pace I planned minus the time for the stop. I keep making up ground during Mile 14 and I can now see Fritz again. Maybe I can still get 2nd? Mile 14 5:19.

Mile 15 drops ALOT and I leaned forward and let gravity do it's thing. I was now only five seconds back of Iain and Jason. I can pass them by the end of the mile and I'm back in the top 3. But, then very suddenly my stomach hits and I have to slow down or else suffer being the victim of embarassing internet photos. Luckily the aid station is only 30 seconds away. I'm three seconds away from 3rd place but I have to stop AGAIN, COME ON GIVE ME BREAK! Mile 15 5:05 (was headed for a 4:55 until I slowed for the stomach).

The stop is relatively quick and I come out to find I have fallen from the cusp of 3rd place again to 8th! ARGH! Once again I have to take a mile to ease back into pace. The group ahead have strung out a bit, but they all gain another 5-10 seconds on my first mile back from the stop. Mile 16 5:59 (probably around 5:14 running time; this mile should be 4:5x).

I get a tiny bit of pace back and set my sights on Metler who is in 7th. I can also see Jason ahead of him, who's fallen back to 6th. These two definitely look catchable. The others maybe, it depends on how well I get my legs back. Mile 17 5:20 Mile 18 5:20.

During 19 my stomach is back again! I am starting to feel sorry for myself and this is a good time to feel sorry for yourself as you hit the last major hill. I remember thinking, "Well this race is a disaster. I really really wanted a good one today". The little devil shows up on my shoulder and says, "Hey if you drop out now you can save your legs from soreness and get back into training immediately on Monday for Big Sur". I tell the devil that we both know I can't stop and I keep plugging along. Mile 19 5:42

There is supposed to be an aid station at mile 19 right? Where's my port a potty? I gotta go. I decide to go off the side of the road. I do so, use my gloves and then hop back on the road with another 45 seconds gone...poof!

I see Scott and he says sorry about the stop and I say it's my third time. He knows this; he's seen me yo-yo-ing in front of him. He catches up to me and we hit the aid station about a half mile past 19 and get our bottles. I have a gel attached to it. It may upset my stomach but hey it can't get much worse and I may need the energy so I take it.

Scott passes me a bit after running on my shoulder. Almost a mile has passed since the stop and my legs are starting to come back after easing back into it yet again. Mile 20 6:04 (probably 5:20 running time).

I don't remember the exact split at mile 20 but I do remember doing the math and thinking if I run 32:xx for the last 10k I can still hit 2:22. Really? After all that's happened 2:22 is still within reach? I also remember telling Jason before the race that the last 10k drops as much or more than Des News 10k. This is doable; I can run 32:xx. Quit being a baby, quit thinking of how everything has gone wrong, quit feeling sorry for yourself and expecting Scott to feel sorry for you too, and just run the rest of the race like a man and hold your head up high for doing the best you could. So, I get my shoulders forward and I go.

I pass Scott quite quickly and set my sights on Jason, who is up maybe a minute. Mile 21 5:08. That's solid, I'm on pace. I can hit 32:xx! Mile 22 5:13. Not bad, that mile has a tiny bit of uphill so the effort is still there. Jason is coming back very quickly. I pass him during 23 and try to encourage him. Mile 23 5:10. Still doing it, 2:22 is still there! Mile 24 5:07. No wall today baby! This is what it's like to finish a marathon strong? I like it! I set my sights on Metler. I've gained about a minute in the last 4 miles and I think maybe just maybe I can get him, but he's still got a minute or so on me with two miles to go. Well let's give it a try!

I see Ed Eyestone with about 1.5 miles to go he tells me I am down by almost exactly a minute. That was both encouraging and discouraging. I knew I was gaining on him, but real esatate was running out. That's a lot to make up in 1.5 miles. The terrain flattens a bit and I slow a bit. Mile 25 5:20. It's not enough to pass Metler; I know it's not. I try to keep going strong though. Mile 26 5:24. I see my family and it's a nice boost. I see the clock and know I have to "get on my horse" to get under 2:23. I push hard the last bit at 5:03 pace and look up at the clock as I cross the line 2:22.5x, last 10k in 32:26.

I talk to Zak and Jon and find out Bryant ran 2:mother freaking 15! Wow. I was very happy for him. He was not going to be denied. What an inspiring performance. I see Scott cross the line. We embrace and then we see Mike come across in 2:25. Fantastic! Then I see Jason. Yes, he held on for a big PR.

And right behind him is Ben! Ben freaking Van Beekum made the comeback complete with a 2:26! I hug Ben and tear up with joy for him. He's been through alot and I knew this PR meant the world to him. I told him on Friday he was going to run 2:26.37. He said he wouldn't make a liar out of me and he didn't! Ben's performance made me forget all about my struggles and made my day!

Holt is right behind Ben! Is that a PR! What a race for that guy! Logan sub-2:30! Clyde a 2:33! Just fantastic performances everywhere you look!

It was a great day to run and to be able to run with so many stellar runners was a day never to forget. It wasn't what I wanted or hoped for, but I did my best with the hand I was dealt. I will get that sub-2:20 soon! I won't be denied! Thanks to everyone for your support! I respect you all so much. Sorry for the novel...

NOTE: photos are from the Spectrum Newspaper!

 

Pearl Izumi EM Road N1 Miles: 27.00
Weight: 0.00
Comments
From steve ash on Sat, Oct 05, 2013 at 15:02:55 from 174.52.100.252

Strong race and a really great time especially with the stomach issues. Congrats Riley.

From SpencerSimpson on Sat, Oct 05, 2013 at 16:08:08 from 50.73.45.89

Dude, very impressive marathon pr today. I agree that your stomach is the enemy no question. Happy for ya brotha...Made it Happen...

From Dave Taylor on Sat, Oct 05, 2013 at 19:44:47 from 174.23.73.8

And he calls it dead on :)

Nice job!

From Holt on Sat, Oct 05, 2013 at 21:01:18 from 67.2.227.78

Great job Riley!

From JPark on Sat, Oct 05, 2013 at 23:41:42 from 50.160.19.124

I know it wasn't quite what you wanted, but my goodness, you've got to be pleased with the result. You've made huge strides all year. The fitness is there. Everything is there. Just keep chipping away.

From Jon on Sun, Oct 06, 2013 at 07:07:29 from 107.203.52.135

Bummer about the stomach, but still a strong race. Nice work, Riley.

From Josh E on Sun, Oct 06, 2013 at 11:01:31 from 64.17.87.27

Way to go Riley. Just shows how much you've improved with your mental toughness and fitness over the past year.

From Kendall on Sun, Oct 06, 2013 at 11:05:34 from 70.208.4.157

Oh crap (literally)...way to hang-tough. Hard to stay focused and motivated under those circumstances. You're one tough competitor.

From Paul on Sun, Oct 06, 2013 at 14:01:43 from 71.215.78.30

Sorry that your stomach didn't allow you the race you've earned. But way to stick with the race and finish it strongly. 2:22 will win St George a lot of years, so nothing to sneeze at.

From Steve on Sun, Oct 06, 2013 at 14:09:15 from 66.87.113.242

I think you just gotta throw up before the marathon and get it over with, then you can just get out and race. that's an awesome 10k finish.

From scottkeate on Sun, Oct 06, 2013 at 15:36:30 from 98.202.116.66

Definitely not the performance you were ready for. It was inspiring for me to watch you finish as strongly as you did. It demonstrated a lot of character. One of these days you're going to get this marathon thing figured out and run the race you ready for. In between you can keep cranking the 1/2 marathon scene.

Your training this year has been very impressive!

From Dave Taylor on Sun, Oct 06, 2013 at 19:59:19 from 174.23.73.8

I just watched the video of the top 15 guys coming across the line and you and maybe Scott were looking by far the strongest at the finish.

From RileyCook on Sun, Oct 06, 2013 at 20:18:14 from 174.52.234.49

Thanks guys the full report is up now. WARNING: it's a full length novel!

From Fritz on Sun, Oct 06, 2013 at 20:27:13 from 67.177.4.64

Nice job getting through it and still putting up a fast time. You will more than dominate this course once it all comes together.

Your training and hard work this year have been super impressive and they are sure to pay dividends in the months and years to come.

From Jake K on Sun, Oct 06, 2013 at 20:38:25 from 67.177.11.154

Sorry it didn't shake out how you wanted it to, and how you prepared. I think your "A" goal was well within your reach... this darn race just requires everything to go perfect.

I like how you fought hard and finished strong in that last 10K. That's character.

Your family history with STG is pretty cool. Make yourself a new promise for 2014. You'll knock one out, maybe just a year later than you planned.

From AngieB on Sun, Oct 06, 2013 at 21:30:17 from 174.253.160.189

Way to hang on and stay tough Riley. We all know you are capable of your A goal. It will come together for ya you are so ready for it. Great race! Keep your head up that is an amazing time!!

From Ben VanBeekum on Sun, Oct 06, 2013 at 23:11:26 from 107.195.69.57

Awesome! Just awesome! Love your motivation, enthusiasm, and hard work! Thanks so much for the push on those many early morning runs! Cheers, and looking forward for the next!

From mike⇒nelson on Mon, Oct 07, 2013 at 07:14:35 from 98.202.168.196

Very inspiring. That darn stomach. You were in shape for a stellar race. Keep at it, you'll get that breakthrough marathon soon, and when you do, watch out!

From Rachelle on Mon, Oct 07, 2013 at 09:14:57 from 159.212.71.199

Such an inspiring novel to read Riley, I enjoyed it all. You are freaking tough and the fact that you held it together so well despite the stomach issues shows a lot of character. Seriously when things fall together for you it is going to be magical.

Above all what stands out to me is your humility and how much you genuinely care about your friends. Your a great example and I truly admire you as a runner and person.

From Brandon on Mon, Oct 07, 2013 at 10:00:34 from 67.214.231.170

It was great to catch up with you a bit before and after the race. You've got that big one coming up any time, to run a 2:22 with 3 stops is ridiculous :). Thanks for your hard work and example!

From Holt on Mon, Oct 07, 2013 at 10:28:12 from 204.113.55.41

Loved the write up. You are an inspiration... Keep hammering it out.

From RileyCook on Mon, Oct 07, 2013 at 13:06:45 from 132.3.57.80

Thanks again everyone for your thoughtful comments and motivation.

Kendall: It was certainly very hard to stay motivated. Each stop just totally deflated me. It was so demoralizing to see my place fall with each stop.

Scott: Thanks so much buddy for being there and allowing me to vent late in a race that you are still trying hard to finish strongly in! You are a true friend and an inspiration.

Dave: You better be posting that video to youtube for the rest of us to watch!

Fritz: Thanks, I wish I could've kept you company for longer than I did. Maybe next year. Great race.

Jake: Thanks. Yeah my 7th place finish still isn't top in the family yet! My mom finished 5th one year! So I need to work on that! It seems I am one year behind on marathons. This is the time I wanted last year!

Ben: You were my hero Saturday man! It's been so fun training with you and the rest of the crew. I actually look forward to waking up every morning at 5-something to run with you guys.

Rachelle: Thanks. And thanks for cheering out on the course for me. I bet that was a fun race to spectate.

Dave: Glad you liked the write-up. I was worried it was too long, but I wanted to get all my thoughts and feelings down.

From Dave Taylor on Mon, Oct 07, 2013 at 19:51:38 from 174.23.73.8

OK everybody, the video is up! Youtube would only let me put up 14 minutes so it goes to about 2:33:15 or so. If there is demand I'll capture the other two segments and post them as well.

http://youtu.be/jXGRpxZ97rk

From Andrea on Tue, Oct 08, 2013 at 09:36:54 from 72.37.171.52

Great race report. Not quite what you were hoping for but definitely a step forward. You showed some great mental toughness towards the end. Love the photos - thanks for sharing.

From allie on Tue, Oct 08, 2013 at 16:55:10 from 208.54.5.247

nice job, riley. i am sorry your stomach wasn't cooperating...definitely frustrating. way to work through it though. i love your attitude through that final 10k when things weren't going your way. you fought to the end...that first picture shows 110% effort.

i am so glad the porta potty didn't tip over.

From Jason D on Tue, Oct 08, 2013 at 17:44:09 from 24.1.80.94

You can will burning lungs and tired legs to shut up, but a bubbling GI must be respected. As I watch from afar you were no doubt in the shape you thought you were (that 1:05 half was a pretty darn good indication, but the arc of your training as well). Your day is coming, Riley.

Great photos for sure. Onward and upward!

From Matt Poulsen on Thu, Oct 10, 2013 at 20:39:50 from 174.52.216.185

Incredible race, Riley! I saw you stop all 3 times, and I sure felt bad for you. But, you gutted it out until the end. There is no question you'll be in the 2-teens soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy on the Riverdale Parkway with Ken, Jon, and Albert. My legs don't feel too bad at all, but certainly there is still some muscle damage. I will keep things easy this week. My weight wasn't as bad as I anticipated after all the junk I ate the last two days after the race.

Here's a comparison of my race last year versus this year. More than half of the difference was in the last 10k (I subtracted out the stop in both years to get a better comparison). The miles with smallest difference were mostly those in which I stopped or the mile just before the stop (even though I subtracted out the time for the stop).

Mile 2013 2012 Difference

1

532 540 8
2 533 540 7
3 508 514 6
4 506 521 15
5 512 525 13
6 503 514 11
7 509 516 7
8 552 607 15
9 545 554 9
10 535 536 1
11 540 549 9
12 532 544 12
13 518 538 20
14 519 536 17
15 505 522 17
16 514 519 5
17 520 532 12
18 520 531 11
19 542 548 6
20 520 537 17
21 508 535 27
22 513 553 40
23 510 554 44
24 507 552 45
25 520 611 51
26 524 601 37

Adidas Supernova Sequence Miles: 6.00
Weight: 150.20
Comments
From Holt on Mon, Oct 07, 2013 at 10:20:48 from 204.113.55.41

I ate almost a whole pan of brownies last night... it was heaven!

I don't think I'll be putting any 6 milers in for a week or two.

From RileyCook on Mon, Oct 07, 2013 at 18:33:56 from 174.52.234.49

I put down a lot of ice cream and Pringles! And more ice cream.

I was more sore after Bryce Canyon Half. I really don't feel sore at all today strangely. Maybe tomorrow...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

AM: 8.25 miles easy and early with Dave and my brother Denver (who ran the first five with us). I feel pretty good, even like I could get back to normal training. But, I'll stay on the safe side and go easy for the whole week.

Lunchtime: 4.25 more miles easy with Dave at lunch on the base perimeter road.

Adidas Supernova Sequence Miles: 4.25Pearl Izumi EM Road M3 Miles: 8.25
Weight: 150.60
Comments
From Josh E on Tue, Oct 08, 2013 at 11:46:46 from 205.235.104.4

Did the DOD reopening get you back to work?

From RileyCook on Tue, Oct 08, 2013 at 12:25:17 from 132.3.57.78

Yes it did! Thankfully. Thanks for asking and checking in though, I appreciate it. It was stressful last week.

From Josh E on Tue, Oct 08, 2013 at 13:31:53 from 205.235.104.4

Good to hear! Way to bounce back after the marathon.

From RileyCook on Tue, Oct 08, 2013 at 13:44:00 from 208.54.5.146

Yeah I think the fact that I started conservative and then was never really able to get to my planned pace as I kept slowing and re-starting, really helped my legs to not get wrecked. My effort/pace ended up being like 95% even though I planned on 100%. I think that may be why I feel good. I've been a lot more wrecked after some halves this year.

I saw you got out today. Looks like you're feeling ok too.

From Josh E on Tue, Oct 08, 2013 at 13:58:49 from 205.235.104.4

This is the best I've felt after a marathon. I've also never felt as motivated to get back at it and go after some aggressive goals.

From RileyCook on Tue, Oct 08, 2013 at 15:21:38 from 132.3.57.78

That's good to hear. I certainly think you have a lot more in you, you're just scratching the surface.

From Andrea on Tue, Oct 08, 2013 at 16:10:35 from 72.37.171.52

You two should jump on the CIM bandwagon!

From RileyCook on Tue, Oct 08, 2013 at 16:38:59 from 132.3.57.81

Andrea, I'm actually considering it. I was supposed to be in Indy for work for the whole month of December until the 22nd. But now that may not happen (delayed until maybe April, which would suck for my Boston race).

So if that doesn't happen and I don't have to be in Indy for work, then I very likely will try out CIM. I have a marathon PR appetite that didn't get fulfilled last weekend and a goal that still needs accomplishing.

From Josh E on Tue, Oct 08, 2013 at 16:43:15 from 63.226.66.73

The CIM is for those with much higher aspirations than I have. I will leave it for the Rileys, Fritzs and allies of the blog.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.700.000.000.0014.70

AM: 10.35 miles easy on the Bonneville Shoreline Trail with Ken, Albert, Bob, and Bret. It was an extremely peaceful run with the darkness, cool air, and headlamps. My legs feel totally normal. I'm trying to stay cautious though and overcome the temptation for a push tomorrow.

I was checking the elite entries to Big Sur today and it's stacked! A few of the top Americans are Ian Burrell and Sergio Reyes. Last year a 1:04 won the race and 1:10 took 8th (the last podium spot). This year there's two guys with 1:01 PRs, four guys with 1:02, two 1:03, one 1:04, and a handful of 1:05-1:06 guys. Lots of Kenyans and Morrocans. I'm looking at maybe 10th with a near perfect race for me. That's ok. I don't need to finish on the podium, I just need a huge non-aided PR! Should be a fun race and hopefully the excellent competition can pull me along.

PM: 4.35 miles. I felt like a million bucks and the pace got faster as I went, so I just rolled with it. The light rain was annoying at first, but then it was invigorating.

Adidas Supernova Sequence Miles: 4.35Pearl Izumi EM Trail M2 Miles: 10.35
Weight: 149.00
Comments
From SpencerSimpson on Wed, Oct 09, 2013 at 14:19:15 from 69.148.208.47

rad...make it happen...

From Jake K on Wed, Oct 09, 2013 at 17:06:51 from 67.177.11.154

That's a good field. Its always a very competitive race. Sergio just ran a good marathon over the weekend.

The coordinator for Indy said that as of today, they've got 5 who have run under 65 in the last year and 11 more who have run under 67 (myself in that group), plus a handful of recent post-collegiates with good 5/10K times making their HM debut. That was music to my ears!

From Matt Schreiber on Wed, Oct 09, 2013 at 20:01:49 from 66.17.102.185

Wow. Crazy field!

From RileyCook on Tue, Oct 22, 2013 at 13:28:38 from 132.3.57.80

So, Ryan Hall's name has been added to the field. That's interesting. The odd number bibs are given the the men (even to the women). I am bib #25, so top ten is the goal. That would be 3-4 spots higher than I'm ranked coming in.

From Jake K on Tue, Oct 22, 2013 at 13:39:19 from 67.177.11.154

I would move yourself up a spot. Hall has been on a lot of entry lists, but he usually doesn't end up running.

From RileyCook on Tue, Oct 22, 2013 at 13:46:48 from 132.3.57.82

Dang, I was hoping you'd say move me up since I can beat Hall :-)

I certainly wouldn't be surprised if he didn't show. I hope he does though, that'd be cool. I actually wouldn't be surprised if 3-4 guys didn't show.

From Jake K on Tue, Oct 22, 2013 at 13:52:44 from 67.177.11.154

He just dropped from NYC today, so I guess its feasible he's doing this instead. But then again, he's dropped from several 1/2s in a row too. I feel bad for the guy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.004.000.0010.30

MILE REPEATS

I wanted to get a light interval session in, just to see how the legs are feeling and to get them primed to resume normal training next week. I didn't want to do anything too taxing, so I asked Ken if he wanted me to pace him on some mile repeats. He thought four at 5:10 would be a good target. We ended up running 5:11 5:11 5:08 and 5:03.

My legs felt pretty good, but the effort was tougher than what 5:10 should feel like. And that's to be expected after a taper, marathon, and recovery. But, I'm hoping that by priming the legs a bit this week, they'll be more up to the task of regular training again next week. I know I can't just resume the paces where I left off on my marathon buildup, but I'd like to get back to them somewhat quickly and then try to expand my fitness before Big Sur.

Pearl Izumi EM Road H3 Miles: 10.30
Weight: 148.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

11.5 miles easy with Ken, Dave, Bret, and Bob (for part of it). We ran the North Ogden loop from 21st Pond. It was pretty humid this morning, but not too cold running.

Pearl Izumi EM Road H3 Miles: 11.50
Weight: 149.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.005.000.000.0014.00

Amy and I met Dave and drove up to run Trapper's Loop. We warmed up two miles then ran five miles up to Snow Basin and then I paced Dave on a 5-mile downhill tempo. The goal was 5:20 pace to get him ready for Snow Canyon Half. Amy is also running that race, so she did the same tempo. Dave and I ran 532 520 505 505 521. Amy also ran very well averaging like 6:1xs for her 5 miles.

Pearl Izumi EM Road M3 Miles: 14.00
Weight: 149.60
Comments
From Matt Poulsen on Sat, Oct 12, 2013 at 14:13:34 from 174.52.216.185

Nice first week back after St. George!

From SpencerSimpson on Sat, Oct 12, 2013 at 16:08:36 from 69.148.208.47

great work today. The weber crew doing normal...make it happen...

From Dave Olson on Tue, Oct 15, 2013 at 09:25:01 from 132.3.57.78

Thanks again for the help on that run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.150.000.000.0018.15

AM: 12 miles at a moderate pace with Ken, Bret, and Jon. We mostly hit the 6:05-6:20 range, but dipped below 6:00 toward the end.

PM: 6.15 miles easy around South Weber.

Adidas Supernova Sequence Miles: 6.15Pearl Izumi EM Road H3 Miles: 12.00
Weight: 149.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.808.000.000.0017.80

AM: AEROBIC BUILDER

I met up with Dave and Albert at 21st Street Pond for an aerobic builder. My thoughts going in were 9.5 miles at 5:20. But I got off to a faster start than planned and kept rolling with it. Once I got to the T in the road where you turn left for 9.5 or right for 8, I had a choice. I could slow down a bit and get the 9.5 or keep pace and hit 8 (I knew I wasn't quite ready for 9.5 at 5:11 pace). So, I decided I wanted to keep rolling at 5:10s. I ended up with 8 miles in 41:28 (5:11 avg).

Mile 5 has a pedestrian bridge that goes up and over I-15. That mile is a very good indicator of effort. Usually if the effort is about right, I only lose 3-4 seconds on that mile. If I am over-reaching a bit, I will lose more. Today I lost 7 seconds on that mile. That seems about right. I knew that 5:11 pace was a tad quicker than I was ready for today, but I got through it. I need to show more patience though early on in my post-marathon training. This ended up just fine, but really the 9.5 miles at 5:20 would've been more marathon-specific and what I was aiming for.

PM: 4.3 miles easy around South Weber.

Adidas Supernova Sequence Miles: 4.30Pearl Izumi EM Road N1 Miles: 13.50
Weight: 148.80
Comments
From Ben VanBeekum on Tue, Oct 15, 2013 at 09:36:09 from 137.190.212.236

Good work man! I am impressed on how fast you bounced back. Be careful though this is where injury can happen real quick. See ya on Thursday! I think I will do just 4 miles today at 5:34 pace to get things rolling again

From RileyCook on Tue, Oct 15, 2013 at 09:49:58 from 132.3.57.82

Thanks BV! We missed ya out there this morning. It was lonely with three of us to start and only two of us to finish.

From Superfly on Tue, Oct 15, 2013 at 10:24:15 from 74.211.21.81

You guys are both machines and crazy. I'll do some speed stuff in like a month:).

From Amy Cook on Tue, Oct 15, 2013 at 12:09:30 from 174.52.234.49

Great workout! It's like you didn't run a marathon a week ago.

From SpencerSimpson on Tue, Oct 15, 2013 at 13:54:22 from 63.82.19.2

nice recovery run lol jk. you are in beast mode shape right now. very cool...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.700.000.000.0010.70

10.7 miles easy with Ken, Dave, Bret, Albert, and Jon. We ran through Ogden on Adams Ave. to South Ogden, to Washington Terrace, and finally back to Ogden down by the tracks. It was the coldest day yet this morning.

Pearl Izumi EM Road M3 Miles: 10.70
Weight: 148.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.006.000.0016.60

AM: 2-MILE REPEATS

I met up with Albert, Bret, and Ken at Smith's on Harrison and we warmed up along Glassman and over to the tempo loop (making a stop at Starbuck's for the most convenient runner's bathroom). We did a few strides and then got into the repeats on the loop. I wanted to average 10:00.

#1 9:59 (5:00/4:59)

#2 9:57 (4:57/5:00)

#3 9:56 (4:57/4:59)

Then we all met back up and cooled down back the same way we came. All in all in was a decent workout for me. I hit about exactly what I wanted to and while it was hard, it wasn't super difficult. So, just about the right effort this morning. It was challenging mentally to get the second half of each rep on pace; I found myself slowing after the mile and having to re-focus to get back on pace.

PM: 4.25 miles easy around South Weber with 4x8-second hill sprints on 1900 East.

Pearl Izumi EM Road N1 Miles: 12.35Pearl Izumi EM Road H3 Miles: 4.25
Weight: 150.20
Comments
From SpencerSimpson on Thu, Oct 17, 2013 at 12:31:24 from 63.82.19.2

great workout especially after Tuesday's push and still recovering from SGM. I actually like the progressive negative splits on this workout. If you did this workout two weeks from now you would be high to low 4:40/4:50's with the same feel I believe. Good test of your fitness. Big Sur is going to be a fun sub 1:05. you are ready...

From RileyCook on Thu, Oct 17, 2013 at 16:28:54 from 132.3.57.78

Thanks Mr. Simpson (good to see people still read my blog)! I would love to hit high 4:40s or low 4:50s on this soon.

I feel like my fitness took a small hit from the whole STG taper, race, recover, etc. But, it's not as big as I anticipated, so that's good.

Sub-1:05 would take a Hurculean effort. The course is rather hilly. I think it's a minute slower than flattish courses. But I will certainly run my heart out there and let the time fall where it may!

Oh and Spence you'd be proud of me: I've been eating like a pig since the marathon. After three months with no sugar/junk food/greasy food I had to indulge for a couple weeks. But the weight has crept back up 1-2 pounds so after this week I need get more strict again on the diet.

From SpencerSimpson on Thu, Oct 17, 2013 at 16:38:05 from 63.82.19.2

Typo. I mean to write sub 1:06. I have looked at the course map and you are correct in your judgement. The competition is what will be the ability to carry you faster than usual on a course like this.

Love the pigging out bro. After the year you have had, enjoy it. I have actually done the opposite and I am 3 weeks into strictness. Feeling better too and I think its coming along with the injury getting healed up with all the PT I am doing.

From Jake K on Thu, Oct 17, 2013 at 20:22:41 from 67.177.11.154

Sub 10 deuces are never as easy as just running mile reps. That's a good threshold workout.

From Matt Poulsen on Thu, Oct 17, 2013 at 20:43:26 from 174.52.216.185

Nice week, Riley! Great workouts today and Tuesday. Looking great.

From Trevor Baker on Fri, Oct 18, 2013 at 06:46:11 from 174.27.248.209

looks like you are all in at CIM! Nice!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy from my house through South Weber, crossing into Uintah, hitting the trail along the tracks, to 89, and back home.

Pearl Izumi EM Road M3 Miles: 10.00
Weight: 148.60
Comments
From AngieB on Fri, Oct 18, 2013 at 10:46:12 from 65.130.68.208

That's the same run me and Sariah have been doing in the mornings. Love it. It's a great loop.

From RileyCook on Sat, Oct 19, 2013 at 09:54:45 from 174.52.234.49

Yeah Angie it's a good route. There are plenty of places to add to if you want to make it longer. I especially love that dirt trail in Uintah.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.2010.000.000.0020.20

LONG RUN - STEP PROGRESSION

I met up with my I-pod Shuffle at 21st Pond for a long run. I had mapped out a beautiful, mostly flat 20-mile loop. I planned on running it progression-style. The plan was three-mile warm up, followed by five miles at 6:00 pace, five miles at 5:40 pace, five miles stepping down five seconds per mile from 5:30 pace to finish with 5:10 for mile 18, and finish up with a two-mile cool-down.

Miles 4-8: Goal 6:00 avg - Actual (6:09, 5:57, 5:55, 5:54, 5:47)

Miles 9-13: Goal 5:40 avg - Actual (5:44, 5:36, 5:33, 5:37, 5:37)

Miles 14-18 Goal 5:30, 5:25, 5:20, 5:15, 5:10 - Actual (5:27, 5:22, 5:17, 5:10, 5:03)

Cardio-wise this run felt fantastic. Leg-wise I got a bit tired toward the end, mostly in the cooldown actually. But I'm very pleased with where my endurance is at. This is the best endurance I think I've ever had. Speed could use a little work, but I haven't really focused on speed, so that's ok. You don't need super crazy speed for the half and the full.

Look at this beautiful route. 20 miles and less than 200 feet total climb and drop the whole way...about as flat as you can get a 20-loop in Utah:

http://connect.garmin.com/activity/392493810 

Pearl Izumi EM Road H3 Miles: 20.20
Weight: 149.60
Comments
From Dave Olson on Sat, Oct 19, 2013 at 13:33:31 from 67.182.237.143

Nice run brother! Way to kill it early

From Josh E on Sat, Oct 19, 2013 at 15:18:45 from 71.213.3.115

Amazing workout. When you crossed 12th, you ran right by my wife's family farm. Its the red brick two story old house just north of 12th and 28th. Nice and quiet out there.

From Jason D on Sat, Oct 19, 2013 at 16:29:28 from 24.1.80.94

Nice run, Riley. I love to hit a hard mile late in a long run at ~HMP. When it occurs at mile 21 of a long run I call it "the Bam mile" because it adds a certain cheekiness to your standard 20-miler.

From Jason D on Sat, Oct 19, 2013 at 16:30:47 from 24.1.80.94

Question: How do you keep from destroying iPods? I have been through 3 regular and 1 waterproof. I pin it to my hat when I am shirtless in the summer, so maybe that is my problem.

From RileyCook on Sat, Oct 19, 2013 at 17:42:32 from 174.52.234.49

Thanks fellas.

Josh, we run by there every Tuesday for our aerobic builders. I love running there. But it's always dark when we run by. I'll have to see which house is theirs once it's light in the mornings again.

Jason, I don't know on the ipods. I've just never had a problem. I clip it to my shorts. But it's dry here and I don't sweat a ton, so maybe that is why I haven't had problems? I really don't know.

From Matt Schreiber on Sat, Oct 19, 2013 at 22:39:42 from 66.17.102.185

That's an awesome looking loop - but 36 degrees??

Jason - I kept going through ipods when I'd clip them to the front of my shorts. On hot sweaty runs I clip it to my shorts on the outside of my hipbone. Not much sweat follows that route and I quit ruining them. I sweat. A lot.

From RileyCook on Sat, Oct 19, 2013 at 23:47:27 from 174.52.234.49

Yeah we've been in the 30s in the mornings for most of the last week and a half. I hate it!

From Matt Poulsen on Sun, Oct 20, 2013 at 10:36:21 from 174.52.216.185

Impressive run and week, Riley! Looking great!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

AM: 12 miles easy on the same route as last Monday with Bret, Ken, Dave, Jon, Bryant, and Albert. Bryant shared with us his split for Veyo at STG...5:11! Wow. I told him that was a gutsy pace for that hill that early in the race. What a performance!

Lunchtime: 6 miles easy with Dave on the base perimeter road.

Adidas Supernova Sequence Miles: 6.00Pearl Izumi EM Road M3 Miles: 12.00
Weight: 151.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.508.000.000.0013.50

AEROBIC BUILDER

This morning's crew consisted of Ken, Dave, Albert, and me. We ran the normal warm-up and route with the exception of the last two miles. We switched up the ending of the route to avoid traffic. It adds about 15-20 feet more of a climb in mile 7, but it's probably safer.

I ran almost the exact time I ran last week 41:32 for 8 miles or 5:11 avg (last week was 41:28). I just never felt "on" today. It felt harder than usual the entire time. I still hit decent splits but they weren't coming naturally, I had to kind of force the issue a bit.

Weight: 150.00
Comments
From Rachelle on Tue, Oct 22, 2013 at 10:12:20 from 159.212.71.77

Pretty impressive that you ran so consistently when you weren't feeling it. Sometimes fighting through the "off" days are beneficial in teaching us we are stronger than we realize.

From Ben VanBeekum on Tue, Oct 22, 2013 at 10:55:06 from 137.190.208.242

I miss the Aerobic builders with the group! I need Riley and Ken time soon! See you guys Thursday!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.300.000.000.0016.30

12 miles easy with Bryant, Bret, Albert, Jon, Jace, and Bob. We ran on the Riverdale Parkway to West Ogden to Central Ogden and back to the parkway. There was at least a 5-7 degree difference down by the river as opposed to everywhere else.

4.3 more miles at lunch with Dave.

Adidas Supernova Sequence Miles: 4.30Pearl Izumi EM Road H3 Miles: 12.00
Weight: 150.00
Comments
From SpencerSimpson on Wed, Oct 23, 2013 at 15:20:02 from 63.82.19.2

nice double...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.370.003.7316.10

600 METER REPEATS

I met up at the pond with Dave, Ben, Bret, and Albert for some fast VO2 Max reps. My goal was 12 reps at 4:20-4:30 pace with 1:30 rest (so splits between 1:36-1:40). We warmed up and then did 600 meters at MP to get the blood flowing followed by a few strides. Then I started the workout and it was TOUGH! I got out too quickly on the first one and paid the price the rest of the workout. I was breathing like a donkey in labor after five reps and wasn't sure how many more I could do. I stopped looking at the watch and just ran as hard as I could for five more and called it at ten. I think the other guys enjoyed seeing me in pain!

Splits: 1- 1:34.2 or 4:15 pace

2- 1:38.4 (4:26)

3- 1:36.2 (4:20)

4- 1:39.7 (4:30)

5- 1:36.9 (4:22)

6- 1:40.0 (4:30)

7- 1:40.4 (4:32)

8- 1:39.9 (4:30)

9- 1:40.2 (4:31)

10- 1:41.2 (4:34) AVG 1:38.7 or about 4:27 pace

PM