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Location:

Logan,UT,United States

Member Since:

Apr 08, 2005

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Former Course Record Holder (it was a good run while it lasted...)

Logan Peak Trail Race

Completely addicted to trail running

 

 

 

 

Short-Term Running Goals:

2016 Race Schedule

TBD...

 

 

 

 

Long-Term Running Goals:

Who knows?

 

 

 

 

Personal:

Link to my Wife and I's Photo and Running blog - 

 

 

 

 
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Wed, Aug 27, 2008
Slow milesFast milesTotal Distance
5.0010.0015.00

Big Workout -

I looked back at my training last year and this week last year I did a big workout that I thought I would repeat today.  It consisted of a 5 mile brisk warmup on the TOU marathon course to mile 18, then picked it up to Tinman Tempo pace for 2.5 miles more (on hollow road) before turning around and continuing all the way home (10 miles total) at TT pace.  It went like this...

Warmup miles - 7:10, 6:57, 7:08, 6:54, 6:55

Tempo stuff - 6:30 up, 6:28 up, 6:20 up/down, 6:13 down, 6:16 down, 6:38 millville hill, 6:34 rest of the hill, 6:27 down, 6:26 flat, 6:17 flat

It went pretty well.  That is other than being cold (below 40 outside), especially my hands.  They were totally frozen.  Must be time to break out the gloves.  I was able to beat my total time from last year by 1:45.  It was about 10 seconds a mile faster during the tempo miles.

T-1:39:15 (6:37) 161 ave 170 max

Comments
From RivertonPaul on Wed, Aug 27, 2008 at 11:44:54

Good workout. It has been fun lurking and following you for the past few years.

From cody on Wed, Aug 27, 2008 at 14:36:24

Thanks Paul -

I peek in on you once in a while too. You have really picked it up lately. You will continue to see good results in return for your efforts.

From RivertonPaul on Wed, Aug 27, 2008 at 14:51:30

Cody -- Thanks, do you generally follow Tinman's advice? I notice you refer to Tinman tempos, and was wondering if you use his other paces and principles as well?

From cody on Wed, Aug 27, 2008 at 15:05:03

I do. Paul Petersen introduced me to his techniques and I incorporate his principles into my training. My goal is to have 3 hard workouts a week (2 big workouts and 1 long run). In those workouts, I will use Tinman Tempo pace, CV pace, and Threshold paces regularly. For a while he was Paul's formal coach so I copy the advice.

From RivertonPaul on Wed, Aug 27, 2008 at 15:07:04

Thanks, seems to have worked with Paul and with you.

From Jon on Wed, Aug 27, 2008 at 17:36:02

See, you are in better shape than last year.

Figures I leave just when the weather finally gets cool and nice for running.

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