A nice cold run to start out 2008. I ran on the Jordan River Parkway as I am in SLC for the day. I came down last night after the race and celebrated the new year at my in-laws house. I hit the trail at 6200s and headed north 3.5 miles and turned around. The trail was icy and snowpacked, but it was not a treadmill so I can't complain. I felt pretty good, with a tiny bit of soreness in the quads from yesterday. I kept it around 7:00 pace until the last two miles where I stepped it up to make sure to beat the 7:00 guy. I followed it up with some nice waffles...mmmmmm.
Looks like you never lost everything too bad if you can still kick out an 18:14 5k. The Perry kid that won is Box Elder's best kid and has been right behind me in the last couple races I have run. He is good for a 16 year old. Good job at almost winning your first race back. I would die if I ran a 5k right now. Happy New Year to you and the fam.!
Wed, Jan 02, 2008
Slow miles
Fast miles
Total Distance
10.00
0.00
10.00
Easy 7 on the Treadmill this morning. I was still feeling sore from the 5K. Crazy. First time I have been this sore from a 5K. On a nerdy note, I put a temperature sensor in my garage last night with a wired outdoor sensor just outside the garage window to see how cold it really is in the garage in the early morning. It was 33 degrees in the garage and 7 outside the window. By the time the run was over, it had heated up to 35 degrees inside. I started out with a long sleeve shirt and shorts and after a mile, I needed to turn on the console fan to keep cool. By mile 6 I was sweating enough to shed the shirt. 35 degrees and no shirt and still hot. I definitely "run warm". Not warm enough to venture outside in single digits though...
T-52:10 (7:27)
PM: 1 mile to and from the Church for a round of bloody Church-ball. It was fun but I was pretty rusty. I played for an hour straight.
Wuss! j/k Just warm up in the garage then you can venture out. I treadmill in the basement, not as cold as the garage but probably about 50, since we keep our main floor 64 at night. I get hot but not too bad.
So are you just generally sore? Hopefully not specifically sore in your trouble area.
Well, if I had to choose between running on a treadmill watching movies, or freezing/slipping on the ice in the dark, I generally choose the treadmill. Pretty easy decision.
My soreness is in my Quads. Not at all in my ITB. It is more on the inside of the quad rather than the outside. I am not worried about the injury too much anymore. It seems to be under control...as long as I don't do anything stupid...like run a 5K after doing nothing in the way of faster miles in 2+ months....No the injured area felt fine today. Thanks for checking.
I am glad to hear the injury is staying at bay and you are successfully building back your milage, that is exciting. I hope this year is as good as last year for you. Happy 2008!
Sometimes I wish I had a treadmill, like today. Oh well I guess I will just venture to the gym.
Don't forget that part of the reason the 35 deg treadmill seems so warm is because of the lack of air movement- no wind, no nothing. I bet if you put your treadmill outside in 35 deg weather it would feel cooler just cause of the wind, not even counting for the wind from your movement.
Oh, I get it. Bumblebee Tuna. Yeah, that is pretty lame.
Thu, Jan 03, 2008
Slow miles
Fast miles
Total Distance
7.00
0.00
7.00
Treadmill again. When it is 0 degrees its no contest. I was feeling tired today. Probably from lack of junk food. I have gone into sugar withdrawls from the holidays.
That's the great part about working where I do: there are always people with treats to help me with my sugar withdrawals.
Fri, Jan 04, 2008
Slow miles
Fast miles
Total Distance
7.00
0.00
7.00
7 Miles playing the speed up / slow down game on the treadmill. Fun stuff....I will be posting my running goals for 2008 soon on my short term goals list so stay tuned......
Love the new blog title, Although I thought you prefered glazed to jelly? And cake donuts....mmm chocolate chocolate. WOuld all that fit on your title?
8 miles on the Jordan River Parkway. It had just snowed a couple of wet inches on the trail and it was pretty slick. As long as I stayed away from the footprints already there, I could get traction. 7 min pace was also about the limit to how fast I could go without slipping on the pushoff. So thats what it was. I ran into Brent on the trail and tried to recruit him for some extra miles, but he was already done. Next time. It should be a while until we are down to SLC again. The run went well, but I still feel out of shape and that I am working too hard for the pace. I will get where I want to be soon though. Still just building back up.
I am in the process of researching Health Savings accounts (HSA's) Does anyone currently use one? Anyone with experience with it? It seems like a great deal, if you don't spend too much time at the doctors. My current insurance through work costs an arm and a leg for the premium so if I could find better options, I am all ears...
HSA's are really really good if everyone in your family is healthy. If anyone has health problems, you'll be spending a lot of the deductibles, and it's not a good value. We don't have one right now because my boss pays 100% for our health insurance, but if I didn't have that deal, or were self-employed, I would definitely get an HSA.
In general, I like them because it puts health care back into the hands of the consumer and brings some awareness and accountability to the rip-offs out there (ie - $40 heat packs and $100 pens charged to insurance). If the consumer knows how much they are paying for every line item, less of that garbage would go on. Instead, the insurance companies pay it all, and subsequently raise everyone's rates. Also, I like the tax breaks and opportunity to invest the account with HSA's. They are heavily recommended by Dave Ramsey, if that makes any difference to you.
I used an HSA in 2007 and am again this year. It's funny because my premiums at work are a lot cheaper for HSA vs. not, making the high deductable/HSA cheaper even if you have high medical bills. I have a spreadsheet if you want where you can fill in the premiums/deductables/etc from your med choices and see which is cheapest.
I spent 3+ hours doing the math on it last night. I would love to see the spreadsheet. Can you e-mail it to me? According to my math, as long as I dont have any major problems, I can save significant $ every year. And then, even if the worst case scenario (it would take a $30K bil to hit this scenario) occurs, I would only be about 2-3K worse off then if I stayed with my current insurance. I am also interested in common prices for common charges. What does a doctor charge to X-ray, perscribe antibiotics, etc. Any info on that would be great too.
Double check with your the health insurer, I do not believe maternity is covered at all. Under a traditional plan maternity is covered after a $5000 deductible. If you are planning more children, it would be good to check out.
Sun, Jan 06, 2008
Slow miles
Fast miles
Total Distance
0.00
0.00
0.00
Mon, Jan 07, 2008
Slow miles
Fast miles
Total Distance
8.00
0.00
8.00
AM: Easy 5 on the treadmill this morning.
T-37:12 (7:26)
PM: 3 More in the evening
T-21:00 (7:00)
Tue, Jan 08, 2008
Slow miles
Fast miles
Total Distance
9.00
0.00
9.00
AM: 6 miles on the treadmill. Easy pace, happy to be able to continue to build mileage slowly.
T-44:13 (7:22)
PM: 3 More in the evening. Sped up a bit the third mile to get it over with faster.
Now thats a good picture of you. Do you bobble when you run?
Wed, Jan 09, 2008
Slow miles
Fast miles
Total Distance
8.00
0.00
8.00
AM: I woke up to about a foot of snow and its still coming down. So what do I do, I decide to go run in it. For fun. It was crazy, fun, and stupid. I ran out to the end of the planet walk and back. It wasn't easy to get any traction and blazing a trail on the sidewalk was tough. It was cool though. I totally overdressed and was sweating by the end of the 3.5 miles. I figured slipping and sliding all over was not good on the leg so I bailed at 3.5 miles and finished on the treadmill. I did another 2.5. All I have to say is that there is WAY more snow this year than last.
T-29:04 (8:18) 3.5 157
T-18:24 (7:21) 2.5
PM: 2 miles on the treadmill in the evening to hit my 8 for the day. Easy pace, mixed with some hills.
Always better for us if you dont shoot yourself. Good job getting it done! Now you can watch the kids while I run tonight (that is, before young mens, after dinner...hmmm we have some juggling to do)
Is exercize like jazzercize or something;) looks like your doing alot better. Good job on the run.
Fri, Jan 11, 2008
Slow miles
Fast miles
Total Distance
8.00
0.00
8.00
Well, it didn't snow for the first time in a while and the roads were pretty clear so I was happy to hit one of the old "bread and butter" routes. Providence - River Heights loop. There were a few roads still with snow on them (maybe a mile total) but I was able to cruise on the rest of the run. It was a med effort run with a few faster miles thrown in due to the hills. I still feel the soreness outside the knee every once in a while during my runs, but it doesn't get past a 1 on my scale and by the next mile, it dissapears again. Just a friendly reminder that I have to be careful. I still plan on upping the mileage again next week to average 9 a day and 10 the next week. After that, we will see...
T- 55:15 (6:54) 164
Sat, Jan 12, 2008
Slow miles
Fast miles
Total Distance
9.00
0.00
9.00
We had a light dusting of snow last night, but not enough to make the roads un-runnable. They were slick in places, but it wasn't too bad. I ran my Providence hills loop with a mile add-on up to the mouth of Providence Canyon. I started out with no time goals and just ran by feel. I was surprised the miles were sub 7 (except for the big hill mile). I kept the same effort on the downhill and hit some 6 min miles. As soon as I got home the sun came out and it warmed up to 40 degrees. Of course.
T- 61:48 (6:51) 163
Sun, Jan 13, 2008
Slow miles
Fast miles
Total Distance
0.00
0.00
0.00
Mon, Jan 14, 2008
Slow miles
Fast miles
Total Distance
10.00
0.00
10.00
AM: Easy 5 in the morning. It was pretty chilly outside, but I survived. No watch.
PM: Same 5 mile run at dusk. Faster pace, sub 7 but not by much, but not sure as I ran naked.
Tue, Jan 15, 2008
Slow miles
Fast miles
Total Distance
9.00
0.00
9.00
I struggled through one of those runs, you know what type I am talking about. It was also cold and windy as a storm is moving in. Whew, glad that run is behind me now. Providence hills run with canyon extention.
T-64:34 (7:11) 164
** On the drive into work I watched an accident. Guy speeding straight through a red light while a girl turned left when the light changed red but he wasn't clear yet and they crunched good. The guy ended up in the ditch and the girl lost her front bumper and left front corner of her car. It could've been a lot worse. I stuck around until I could tell they were ok, then I left. Don't tell the cops. The van in front of me stuck around as a witness so I felt ok leaving.
I hit the treadmill to avoid the single digit weather. Wuss. The treadmill wasn't too bad today. I was able to complete the 9 miles scheduled for the day and be done. Now I will have time to play some basketball late this evening. Uhh, is that ok Beth?
8:30 at night, kids in bed...of course she will miss you! That's the best time of the day with the hubby! You be home by 9:30, not one minute later. J/K, you guys work this out without the bloggie help. I just know that time with the hubby when kids are in bed is priceless!
AM: Easy 6 (7:20) in the morning. Yep, on the treadmill again. Watched the first of the Bourne Ultimatum. Will do 3 more late tonight.
PM: Yep, did the 3 (7:30 ave) more...miles in the evening as planned. I am beat. It has been a busy week at work and I am drained. Lily has not been feeling well, so sleep has also been harder. But I have to admit, Bethany has suffered the worst from Lily's sickness. She is a great mother/wife thats I can say.
Better put that goal into your goal list....Make Cody cry..
Sat, Jan 19, 2008
Slow miles
Fast miles
Total Distance
6.10
4.00
10.10
Small workout today. First real one since the injury. It went pretty well. The goal was to run 7 min pace for 3 miles then run 3-5 at tinman tempo (6:15-6:30) then the remainder at 7. I ended up with most of the slower miles around 6:45 with the tempo miles in 6:27, 6:20, 6:20, 6:22. The slowest mile was on the Planet walk due to the snowy slick trail. Oh, and I didn't know it at the time but I was only 3 seconds off my course (Young Ward Loop via Planet Walk) PR, sooo close. The wost part of the run was the warming of the hands once I got home. Ouch, super painful.
T-1:06:53 (6:37) ave HR 168 (still a tad high, but getting better)
Cody, thanks for the comment. The blog and the many great runners in the St. George running club, have really helped me. You have some Awesome times, hope I can walk in your footsteps one day.
James- Yes, I am doing Striders. You can drop off the jacket whenever is convenient. Beth should be there. Good race Sat by the way.
Sun, Jan 20, 2008
Slow miles
Fast miles
Total Distance
0.00
0.00
0.00
Mon, Jan 21, 2008
Slow miles
Fast miles
Total Distance
9.00
1.00
10.00
AM: It wasn't too hard of a decision today between running in a blizzard and running on the treadmill. I took it easy this morning. I have a sore right calf and left hamstring. I am assuming from sat's run. I finished up the Bourne Supremecy. I will do 3.5 more tonight. I sure enjoyed reading all about everyones races on Saturday. Nothing like living vicariously through the blog.
T- 46:30 or so for 6.5 miles (I can't remember how many seconds, but it doesn't really matter)
PM: 3.5 more on the treadmill. Did a mile warm-up then did some time at 6:40 pace then one mile at 6:00 pace. It felt fast but manageable. That was because I knew I only had to do one mile fast. Cheater.
It has died down a bit now. Just flurries and breezy conditions. I hear Ogden got it far worse then we did.
Tue, Jan 22, 2008
Slow miles
Fast miles
Total Distance
10.10
0.00
10.10
I got to sleep in today because I was running in the evening. I can get used to that. Met Jon at my house and braved the sub zero temperatures and the darkness and the cars for a run. It was pretty cold. I wore my new FRB jacket and it sure kept the upper body toasty though. By the time we were done, we were covered in ice. Fun stuff. Nights like this makes you grateful for a treadmill indoors. Our pace was pretty brisk (6:45ish) for the first 3-4 miles until we hit the ice covered roads and it got pretty slick. After that it was 7:15 pace.
What you don't hear about is the icicles on his eyelashes and the frozen face- your face was literally stiff it's funny to watch you try smile until you thaw. Yep, hooray for the treadmill!
Wed, Jan 23, 2008
Slow miles
Fast miles
Total Distance
10.00
0.00
10.00
AM: 5 Easy miles in the morning on the treadmill in the garage. Garage was a balmy 30 degrees while it was -11 outside.
T-37:00 (7:24)
PM: 5 more miles on the treadmill. The highlight was doing 4 striders at 12 mph. I felt like I was going to be shot out the back. I had better work on those. I have adjusted to slow running I guess.
T-35:10 (7:02)
Thu, Jan 24, 2008
Slow miles
Fast miles
Total Distance
10.00
0.00
10.00
AM: 5 miles Body was dragging today, so an easy run due. I think I am now up to the mileage where I need to make sure and take easy days so I can recover and still get in some quality runs on the harder days. Watched a portion of Pirates. -10 outside again so it was easy to choose the treadmill over freezing to death.
T-40:00 (8:00)
PM: 5 mile with Jon. The usual route...for me at least. Cold, but not horrible. Afterward played Volleyball with the Young Men and Basketball with the Elders. I think I will have to quit Basketball...I am awful. I have lost all my ability over the last 5 years. Maybe it was all that not playing. I did much better at Volleyball. Time for bed.
Fri, Jan 25, 2008
Slow miles
Fast miles
Total Distance
10.00
0.00
10.00
The temps were finally into the double digits, barely, so I sucked it up and ran outside this morning. Once I made it about a mile, it started snowing of course. It was an average run, which is pretty decent for a friday. I always am tired on fridays. Providence - River Heights Loop with 4x20 sec striders. I am still super clunky on those. Better keep working.
T-57:50 8 miles (7:14) 158
2 More miles on the treadmill in the evening just to hit 10 for the day.
Sat, Jan 26, 2008
Slow miles
Fast miles
Total Distance
14.50
0.00
14.50
First time I have seen the sun in over a week it seems today. It is sure nice. Jon came over and we ran 12 miles on the TOU marathon course. The roads were slick in many places but as long as you ran in the car tracks it wasn't slippery..only dangerous. Nice run overall, good pace, not hard, but not easy. Most people call that medium I suppose. I got home and Bethany and I put the kids into the new 2-seater stroller we were given for Christmas. Its maiden voyage. It worked great. It is pretty heavy, but runs smooth. I figure it is worth about 30 seconds to a mile handicap. We ran 2.5 miles getting some serious looks from the cars as they drove by. I can just see them thinking, "poor kids, they are probably freezing." Well, they survived so take that!
12 miles in 1:25:00 (7:05) 156 ave
2.5 with Beth untimed but would estimate 10 min miles
I swore the house was going to blow away last night. A nice warm front moved in and warmed things up nicely this weekend with a big storm projected for today. I woke up to no snow so I was excited to run outside this morning. The wind was still going strong at 15-20 mph but it was a balmy 38 degrees. I ran the Providence - River Heights run as most of the miles are East-West and I can handle a cross-wind no sweat. I started out with 3 miles warmup at just over 7 min pace then hit a fast mile with the wind in 5:55. Then a cross-wind mile in 6:36 followed by a tough mile into the wind in 6:54. The last 2 miles were heading back West so more crosswind. 6:36 then decided to hit it hard again and hit a 6:08 feeling good.
T-53:33 (6:42) 160
PM: 2 easy miles on the treadmill. Uneventful T-15:00
Tue, Jan 29, 2008
Slow miles
Fast miles
Total Distance
12.00
0.00
12.00
Just another morning on the Treadmill. I didn't want to risk slipping on the super slick roads this morning and end up like Paul. Sorry Paul. So another episode of 24 later and 6 miles were done. Will run more tonight...of course.
T-44:00 (7:20)
Ran with Jon after work. It was cold and windy, but time went by fast. Easy pace on the 6 mile landfill loop. We need Paul to get healthy again to spice things up. The Logan group is pretty sad right now.
Have you taken a look at the Logan FRB girls division? THey are all pregnant! Who does that leave for me to run with?! I dont feel bad for you.
Wed, Jan 30, 2008
Slow miles
Fast miles
Total Distance
10.00
0.00
10.00
Since it snowed again last night, I was resigned to the treadmill today. No biggie. 7 miles with 5x20 sec striders at 11mph. I feel out of control at 12mph, but 11 is much more comfortable.
Nice workout. I'm glad your running is increasing. Youth really makes a difference in recovery. Keep up the good runs. I hope your success continues.
Thu, Jan 31, 2008
Slow miles
Fast miles
Total Distance
12.00
0.00
12.00
Another AM treadmill run. Today I mixed it up a bit. 2 miles at 7:30 pace then 4 miles at 6:40 then 2 more at 7:00. Was working hard for the 6:40 stuff, but not quite Tinman Tempo effort. Busy evening planned but will sneak in 2 more...
T-55:40 (6:57)
I actually got in 4 more. Now I can slack off tomorrow and only run 8. It is still snowing like crazy, so treadmill of course. I am so sick of shoveling I am going crazy.
Pretty much. I don't like to run on slippery sidewalks in the dark (fear of injury)and I fear for my life running in the street in the early morning. Too many close calls. I will run outside if there is little snow on the roads so I have a shoulder to run on. Also, now that it is getting lighter later I will go outside more in the evenings, but I still prefer to get my major run in the morning. It just isn't worth it to get dressed for only 2-3 miles (evening runs)
Fri, Feb 01, 2008
Slow miles
Fast miles
Total Distance
8.00
0.00
8.00
8 Miles on the treadmill followed by 30 min of shoveling snow. When will it end???
Met Jon at the Planet Walk and headed out on the Young Ward loop via the landfill. Traffic was light and the roads were clear so it wasn't too bad of a run. Still pretty chilly, but manageable. We hit 7 sub 6:50 miles with some 7:10-7:20 stuff thrown in too. I ran Jon home and added a bit to get 15 miles. I ended up with 15.25 by the time I got home. I looked at my overall pace at Jon's house and it read exactly 7 min ave so I made sure to stay under 7 min pace the rest of the way home. I was tired by the end, but not dead, so the pace was pretty appropriate for the season. Another good week of solid mileage. I am starting to see the HR drop more so all indicators show progress is happening. This January, I ran about 250 miles while last year, I ran 160 so I am starting off the year in the right direction. Now, if the snow would stop falling, things would really be nice....
T-1:46:00 (6:57) 158 ave
Sun, Feb 03, 2008
Slow miles
Fast miles
Total Distance
0.00
0.00
0.00
Wow, just when you think it is all over and the Giants don't have a prayer, Eli comes up with the sweetest play ever! Nice outcome to a great game.
Mon, Feb 04, 2008
Slow miles
Fast miles
Total Distance
12.00
0.00
12.00
So, it has snowed for over 24 hours straight now. Still going.....I said I would never buy a snow blower, but I am pretty tempted right about now. 6.5 miles on the treadmill
T-46:30 (7:09)
Treadmill for round two tonight. Watched Jackie Chan First Strike. Usually I end up reading lips more than listening to the words as it is hard to hear due to the noise of the treadmill. However, for this movie, that is just not possible as it is dubbed. Weird movie. Dialogue is lame, but the action is worth it. That man is incredible with his stunts. I was feeling tired and full of dinner for the first 4 miles. Then I bumped up the pace and I felt better. 5.5 Miles total
T-39:40 (7:13)
Tue, Feb 05, 2008
Slow miles
Fast miles
Total Distance
11.25
0.00
11.25
Decided to sleep in today and run my bigger run later in the day. 3 miles on the treadmill, just so I wouldn't be gone all night out running. I would have to say that 3 miles is the perfect distance. Just long enough to think you did something, but too short to get tired and bored.
T-22:00 (7:20)
PM: Jon met me at my house and we ran the Planet Walk 5 miler. The trail is somewhat slow as it is covered in lumpy snow in many places. After a pit stop for Jon, I ran him home then ran home from his house. I picked it up the last mile as my hands were frozen. Hit a 6:34 mile accidentally.
The Planet Walk is a "mile" long paved trail that runs along the Logan River. It is basically the only planned green belt in Logan. Basically flat, but very scenic. Way too short though. The 5 miler I refer to is an out and back from my house winding through neighborhoods and the planet walk.
Kory- in case you are wondering, it is called planet walk because they put some plaques on the side of the trail representing each planet and how far they are from the sun (i.e. Mercury is a few feet from the sun, Neptune is at 1600 m). This also prevents confusion since we used to call it the river trail, also the name of the trail up Logan Canyon.
Wed, Feb 06, 2008
Slow miles
Fast miles
Total Distance
9.00
2.00
11.00
AM: Was going to run outside this morning....I swear. That is until I looked outside and saw the blizzard..again. So it was treadmill again. I did 2 miles warmup at 7:30 pace then did 4 miles between 6:15 and 6:40 then the last mile at 7:00 pace. I was sweating up a storm in a 40 degree garage.
T-54:05 (6:45)
PM: Treadmill for a quick jaunt. Felt pretty good.
Woke up to a light dusting of snow from last night. No big deal. I wouldn't live down the ribbing from Jon if I ran on the treadmill again today. So I went outside and sweated. I was way over dressed. I was feeling pretty run down today so I took it easy and listened to the body. Providence - River Heights Loop (8)
The way he says it, you are the one doing the training.
Fri, Feb 08, 2008
Slow miles
Fast miles
Total Distance
10.10
0.00
10.10
Young Ward loop in the morning. It was a pretty nice morning. Light winds from the south, upper 20's, no snow. Not too bad. Kept it under 7 for all miles other than the slippery Planet Walk.
I am in SLC for the weekend. Thought briefly about doing the 10K but I race enough and didn't want to compromise the training. I needed to get some brake work done on the car so I drove over to Big-O by my parents house and dropped the car off. I then hit the streets for my run. I did 13 miles including some of the nastiest hills ever. East bench is all hills. I was hitting 8 min miles going up and 6 coming down. I was back on my old stomping grounds so I ran one of my favorites. "Animal" 8 miles of hills. Brighton High school up to Big Cottonwood Canyon to Top of the World drive to the "La Calle" sign down danish rd and back to Brighton. Back in high school, I was pretty happy to break an hour for this run. Today that 8 mile portion was 56 mins. Sweet. After 13 miles, I stopped off at my parents house for a drink and to check on the car. The car was done, so I ran over to pick it up. 2 miles. On the way, I helped push a truck out that was stuck in some deep snow. I am beat now. Better take a nap. 70 miles for the week. Mission accomplished.
T-1:42:42 (6:51) 163
Sun, Feb 10, 2008
Slow miles
Fast miles
Total Distance
0.00
0.00
0.00
Mon, Feb 11, 2008
Slow miles
Fast miles
Total Distance
14.25
0.00
14.25
AM: Easy 6 on the Landfill Loop. The body was not wanting to go fast, so I didn't. I did throw in 4 20 second striders and it seemed to wake me up.
T-44:04 (7:21) 150
PM: 8.25 with Jon most of the . He came and picked me up a half hour into his run. We ran the Providence Hills Loop. I dropped him off at his house on the way home so he could take care of some pressing matters. Pretty comfortable pace most of the way. I wore shorts as it was about 35 degrees outside. Blistering heat. Good chat, good pace, good way to unwind after another crazy day at work.
Glad I wasnt the only one feeling sluggish and slow today. Glad the weather cooperated with you today.
Tue, Feb 12, 2008
Slow miles
Fast miles
Total Distance
13.00
0.00
13.00
AM: Easy 5 miles on Planet Walk 5'ver. Ran Na....errr without a watch.
PM: 8 Miles by myself on Providence River Heights Loop. Legs felt better this evening than this morning. I wore shorts again since it was a whopping 36 degrees. It looks like snow tomorrow so I will be back to freezing.
Jon and I are running the Striders series. Looks like you will be there too? If so, see you there.
Wed, Feb 13, 2008
Slow miles
Fast miles
Total Distance
10.00
0.00
10.00
AM: I was sure dragging today. 7 very easy miles. Probably close to 8 min pace, but I am not sure as I ran watchless again. Too many miles on Mon and Tues to go hard, so easy it was. (Landfill loop plus 1)
PM: Snow Storm kept me indoors tonight. 3 miles on the treadmill plus an hour of shoveling.
T-21:40 (7:13)
Thu, Feb 14, 2008
Slow miles
Fast miles
Total Distance
10.00
0.00
10.00
AM: 6.5 on the treadmill. Nothing to report
T-48:00 (7:23)
PM: 3.5 miles untimed to the end of Planet Walk and back. It was mostly clear of snow, not too shabby.
Good race today! We are going to have a fun race series!
By the way, I really enjoyed reading about that race report we talked about this week. Made me laugh, the differences.
Sat, Feb 16, 2008
Race:
Striders 5K (3.1 Miles) 00:18:00, Place overall: 4, Place in age division: 2
Slow miles
Fast miles
Total Distance
12.65
3.10
15.75
Striders Winter Racing Circuit 5K
Jon drove me down from Logan and we met up with Andy and ran the course. Slight change on the last mile over last year. More gradual downhill with two extra uphill sections (short). The finish was one of those. I would guess that the course is slightly faster over last year, but only by a few seconds max. As the race was getting started, I noticed all the big boys were not there this year like last so it would be a very different race. I started out with the lead pack about a step or two behind for the first mile. We dropped the first victim by mile one and the pack was down to 6. Chad, Jon, Walter, Tim, and Ben. 6:00 first mile. Net gain of ~100 feet. I felt good just cruising along up the first big hill, but couldn't get the turbo going on the downhill. Everyone slowly pulled away on the downhills. Second mile was 6:03. I had to do some math to figure out my splits after the race as for some crazy reason the Garmin was messed up. It showed me running 2 min miles at 30K feet. I was within 3-4 seconds of the leaders but couldn't close. The downhills in mile 3 were sure nice and that helped me drop Walter and then I got Tim on the final uphill to move into 4th. Mile 3 in 5:24. Nothing changed over the last icy .14 miles. 32 seconds and it was all over. I was shooting for breaking 18 mins and just did it. I got 17:59 on my watch but the official results show 18:00. I am happy with it as it is almost a minute faster than last year and I felt like I could hold the same pace for another 5K (as I will have to do in two weeks). I can tell that my strength is there as I felt good on the uphills, but was not able to get the turnover on the downhills. More striders are in order I suppose. Good ideas for next race.
Good blog turnout. 2nd, 3rd, 4th, 6th,and 10th. Results are Posted HERE
T-17:59 (5:43) 177 ave max 186
I enjoyed a nice cooldown with Andy, Chad, Walter and Jon. After getting home, I wanted to get in a few more miles so rather than showering and running later, I immediately left and ran 6 more miles. I was out of fuel and dragging, but not sore. Good week of running (70 miles) despite a stressful week of work. Horray for the weekend.
Cody, comeback runner, great time, very tough course, coming off injury. Very, Very impressive time. Top FRB runners don't need commando points, but, you get a ton today for this race, 500.
Good job on the course PR! Did you run it last year? That would be sweet to be that far ahead of where you were last year at this time.
From Sasha Pachev on Sat, Feb 16, 2008 at 16:26:28
Cody - I'd say it was worth your Draper Days PR. I would say by 10 seconds, except it was hot in Draper Days last year. So it all depends on exactly how much you slow down in a 5 K when it is 80 degrees.
I think we need to do a clinic on how to calculate your splits with a $10 Walmart watch without feeling like you had to think. My son Benjamin can do it with no problems, so an adult with a college degree should be able to learn.
Wow, you sure snapped back into top racing form, Cody! A min. better than last year! Looks like your 2007 PR's better not get too comfy--they are going to be replaced!
Nice race. Your training has been solid lately, and it shows.
Sun, Feb 17, 2008
Slow miles
Fast miles
Total Distance
0.00
0.00
0.00
Mon, Feb 18, 2008
Slow miles
Fast miles
Total Distance
14.00
1.00
15.00
No work today so I slept in and then left for a long run. As I left the house and started running, I took inventory of what was sore from the striders 5K. All I could complain about was a pain in the rear. Weird. (Insert joke here....)
Today's run was lonely and cold. The bank in Providence read 5 degrees..brrr. I ran from the house to Mile 24 of the TOU course and ran the course backwards to mile 18.5 and back the same way. I hit one fast mile of 6:12 into Providence, but most of the other miles were between 6:50 and 7:00 pace. Good run, and nice to have time to run when the sun is up. Too bad I went when it was still freezing outside. I looked like a snowman with the icicles all over me.
I ended up not going to work and was thinking of running with you. Just when I was about to call, though, you went running by our house. Good timing. You should have gone later with me- the sun was out and it was 10 degrees warmer!
If I had known before 5 am that I wouldn't be going to work, I could have told you. Though I did enjoy running in the sun at 11 am...
Tue, Feb 19, 2008
Slow miles
Fast miles
Total Distance
10.25
0.00
10.25
AM: Easy 5 on the treadmill. Sluggish to say the least.
T- 37:30 (7:30)
PM: 5.25 with Jon. Pretty Random route through the neighborhoods. Stopped at Paul's house briefly, then ran into Paul walking home, then pushed a broken down truck, then actually ran. Yep, pretty random. Watching Idol while blogging.
Steve- Yep, probably right. I felt better later in the day. After getting a couple of good meals into me.
Casey- Good Job getting out. Don't do too much too soon. Better to run shorter and more frequent then longer once or twice a week. And don't be shy, join the blog already....
Wed, Feb 20, 2008
Slow miles
Fast miles
Total Distance
11.00
0.00
11.00
AM: Treadmill again. Half asleep
T- 42:40 6 miles (7:07)
PM: Treadmill so I didn't have to run in the dirty air and so I didn't have to wear 12 layers. Easy pace for most of it. Included 5 striders at 11mph for 20 seconds each.
WAKE UP! Im sure coding isnt helping either. Love ya
Thu, Feb 21, 2008
Slow miles
Fast miles
Total Distance
9.20
4.00
13.20
AM: It was time for a workout of some sort as I felt I needed some tinman tempo pace to push me a bit. I ran the Providence Hills loop in the dirty scum we call air. I was ticked that I counted close to 40 cars idling in their driveways with no drivers in it. I am sure that is not helping the air situation.
I started out with 2 miles of warmup at 6:54 and 6:56 pace then hit the next two miles of uphill hard. 6:47 and 7:57. That hurt. The second mile is lots of climbing with a section of steep uphill. I tried to recover while coming down the backside hill, but a sideache slowed me for a bit. 5:44 and 5:57. The Final 2.2 miles home is mostly flat and I hit them in 6:24 and 6:28. The idea was to hit tinman tempo effort and try and survive. I might have gone too hard on the uphill, but overall I think I hit my goals. Now I can enjoy the easy pace for the next few runs...
T- 54:25 (8.2 miles) (6:38) 168 ave
PM: Ran with Jon on the Planet Walk 5 miler. We both took a spill on the bridge while walking across the ice. Pretty funny.
Typical friday. Body all worn out. thursdays are usually hard, so friday is generally the day where I am most tired.
Sat, Feb 23, 2008
Slow miles
Fast miles
Total Distance
15.55
0.00
15.55
Long run with Jon. We finally had shorts weather as it was around 40 degrees. Super hilly run! We ran into North Logan then up Green Canyon to the Shoreline Trail and over to First Dam. The trail was slippery but pretty fun to run on. If you stepped off the snow-packed trail you would sink past your ankles in slushy snow. We then ran down the canyon road to the canal trail and home via the Blvd. I am cooking up a batch of spaghetti for food as I am starved right now. Got another week of 70 miles in (Had to round up to 15.55 from 15.53 so I could round out my mileage for the week). We will keep it here for a while still.
Yeah, we'll kick some Google trash. I wish you, Paul, Jon, and even Dan were going, we had a good streak going on. Just make sure you and Jon get top three in that Strider's series! Watch out for Tim Wight he is a speedster.
Nice portrait there Cody! Glad to hear from you again.
Sun, Feb 24, 2008
Slow miles
Fast miles
Total Distance
0.00
0.00
0.00
Mon, Feb 25, 2008
Slow miles
Fast miles
Total Distance
13.00
0.00
13.00
AM: Easy 5 on the Planet Walk...sort of. I made it about 3 feet onto the planet walk and bit it. It was a pure ice rink from all the rain and then freezing last night. I shuffled/skated to the first bridge (100m) almost falling multiple times. I decided it wasn't worth it and turned around. I ended up running randomly around the neighborhood instead. Had to take a pit stop at Jon's favorite port-o-pot by the golf course. Pretty eventful for only 5 miles I suppose.
T-36:36 (7:19) 147
PM: Ran with Jon again. It is getting out of control. We ran in the rain-sleet-snow-rain-wind combination. We got soaked. Providence River Heights loop. We started picking up the pace as we went. Probably to try and stay warm and get it over with sooner. Felt good. ITB is a bit sore during the run and now afterward.
T-54:32 (6:49) 157
Tue, Feb 26, 2008
Slow miles
Fast miles
Total Distance
6.10
6.00
12.10
Workout day. Young Ward Loop (10.1). No rain/sleet/snow so it was a good sign. Started out with two warmup miles with a slight downhill. I was surprised how easy the sub 7 pace felt. (6:44 and 6:35). The goal of the workout was 6:10-6:20 Tinman tempo pace for 5 miles. It went pretty well with a 6:16,6:17,6:17,6:20,6:15. I was tired by the 6:20 and pushed harder on for the last one. I jogged to recover and within .25 I was back cruising at 6:40 pace easily. It was surprising how good 6:40 feels after 6:15. Weird. I was only planning on staying below 7min pace to finish but I hit a 6:40 and decided to try and stay under 6:30 average pace for the run. My next mile was on the slippery planet walk and things went downhill quickly. 6:56. I kicked it back up once I was back on the road to catch the 6:30 guy and took care of him pretty easily. 6:22 pace for the last 1.1. I need to check my garmin history but I believe this is a course record or at least close.
T-65:20 (6:28) 166 ave
PM: 2 mile shakeout on the treadmill late in the evening. Slow
Nice workout this morning, it appears you are coming back very nicely from the injury you had early in the year. I think it will be another year of PR's.
Thanks Dustin! I am hoping for some good success this year. I hope to see you up north here for a few races this spring/summer
Wed, Feb 27, 2008
Slow miles
Fast miles
Total Distance
13.00
0.00
13.00
AM: Slow and easy 8 miles on the Providence River Heights loop. Started to feel decent again by mile 6.
T-59:22 (7:25) 148
PM: 5 on Planet Walk 5 Miler. Not timed, but would guess 7:30ish.
Thu, Feb 28, 2008
Slow miles
Fast miles
Total Distance
10.00
0.00
10.00
AM: Slow 5 on the treadmill. I am not feeling great. Looks like a cold.
T-36:30 (7:18)
PM: 5 miles on Planet Walk loop. No watch.
Fri, Feb 29, 2008
Slow miles
Fast miles
Total Distance
6.00
0.00
6.00
Rough night of sleep. I wasn't feeling well and my daughter was down with a fever thingie. Poor Beth had to put up with us both. I got up today and stood next to the bed for a good 5 mins trying to decide whether to run or not this morning. I finally gave in and went. Slow and easy 6 on the landfill loop. Visibility was about 20 feet due to thick fog. Was pretty neat except for the cars swerving at the last second.
I was gone, I did not hear you get up, or witness your one moment of weakness! I never see you hesitate about a run unless it is "extra" miles. Too bad I missed it!
Cody--hope you feel better soon. See you tomorrow.
Sat, Mar 01, 2008
Race:
Striders 10k (6.2 Miles) 00:36:53, Place overall: 3, Place in age division: 2
Slow miles
Fast miles
Total Distance
11.45
6.20
17.65
Striders 10K Race
The weather was ideal in Ogden today with no chance of slipping on ice. It was shorts and singlet and gloves. Sweet! Jon, Andy and I warmed up for 3.25 miles and then we got started. The course was much better than last year, both in time and in turns. Last year, the hairpin turns stunk and this year those were gone. It was still a challenging honest course with big hills though.
The race started out as predicted with the same group as the 5K minus Walter (@ Del Sol Relay). 5:32 first mile (half up, half down). No one was pushing the pace, it was just fast. Jon and the crew flew the second mile down the hill and I was a few seconds behind trying not to pound my legs too hard. We averaged 4:50 a mile for that half mile before it flattened out. 5:12 second mile and we are all still together (minus Chad 10-15 seconds behind). The third mile turned tatical and the pace slowed as everyone tried to settle into a comfortable pace. That helped Chad out as he caught up quickly. 5:47 third mile and roughly 17:00 5K split. Now the fun starts. We more of less stayed together as a group (Chad, Jon, Tim, Ben, and myself) until the big hills started. We did have more steep short rollers along the way though that I didn't remember. 6:00 for mile 4. I was hurting and knew the worst was to come. I slipped into 5th and tried to stay with Ben (currently in fourth). The big hills mixed things up again as we all suffered (minus Chad as he pulled away) up them. We were now all single file with a few seconds between us. 6:40 5th mile and I was up to 4th overall. I worked the top section of the hill to try and drop Tim and it worked. I picked up 5 seconds or so on him by mile 6. 6:35 mile 6 and I kicked the whole .2 to hold off Tim. I knew I wouldn't catch Jon, but wanted a FRB sweep. 1:05 for the last bit.
36:53 (official results showed 36:49) 3rd overall and 3-4 seconds behind Jon with Chad ~15 seconds ahead. I feel good about it as it was a tough course and to run a sub 19 min 5K ALL uphill is nice. Cool down with Jon after chatting with Ben and Tim. Cool guys and they were a great motivation during the race. They will be there for the whole circuit which will be nice.
Chatted with James and got the Del Sol updates. Super good job by the team down in Arizona. Sounds like a lot of fun.
T- 36:53 (5:56) 181 ave 185 max
PM: Ran with Paul (5.2 miles) just as the weather turned for the worse. Rain, wind and snow. Far cry from the 50 in Ogden this morning. He was able to crush Lybi's PR (as that was the whole goal of the run). We only live 1.5 miles apart, but we haven't run together in over 3.5 months.
Cody, great race report. Hey, awesome you are sticking with the big boys with 3rd overall and darn hard course. Chad does fly up hills, makes it look too easy. Thanks for your comments. Moab will be interesting with many Colorado runners. Hey, don't you think when you beat Jon he should retire those green shorts?
Jon- 185 was 1 bpm slower than the max I hit at the 5K. I would say it is pretty close to my max right now. I would guess I could hit 190 if I did it right. I actually hit 185 in many parts of the race. Mile 2,3,6 and the kick. My ave without the first mile would've been 184. The first mile always skews it as I go from resting to 95% during that mile. It seems as I get into better shape I can hold a higher HR for longer, but my max drops a bit at the same time. As for comparison:
Good job Cody, you guys ran well. Safe to say I'm intimidated at the prospect of trying to hang with y'all next Saturday. It'll be fun though. See you next weekend.
Cody- Good race. Way to hang in at the end. I would love to do the Striders 1/2 in April, but it's too close to Boston :(
Sun, Mar 02, 2008
Slow miles
Fast miles
Total Distance
0.00
0.00
0.00
Mon, Mar 03, 2008
Slow miles
Fast miles
Total Distance
14.50
0.00
14.50
AM: 6 easy on the Landfill Loop. It was cold this morning. Single digits. I took inventory of the body and my quads got the worst of it. I am sure mile 2 was to blame. Pretty sore. I plan on taking it easy (low intensity) to make sure I am recovered for Moab.
PM: 8.5 miles in the evening. Ran with Jon AND Paul today. It has been ages since this happened. Some faster but mostly slow easy miles. I still have tender muscles but they are getting better.
Christi - Thanks, I have one on my desk here at work too. ("FACT!!"...its Dwight)
Josse - Bethany and I are picking up Aaron at the airport friday at 10:30. We would be driving through Orem about 11:30-12:30 depending on the actual flight arrival time. Does that work for you or do you have other plans? If you still need a ride, we can still take you.
Thanks Cody, Ill still try to finish the series up with you guys. Im going to have to do some impressive running to make up for the 10k run right!? jk Itll be fun anyways. See ya lata!
By the way I love your dwight bobble head doll! Classic!
Tue, Mar 04, 2008
Slow miles
Fast miles
Total Distance
5.10
5.00
10.10
Slept in the morning and skipped my morning run. I am still fighting a cold and feel miserable at night. During the day I am fine, it is just at night that it sucks. I decided sleep is more important this week. I did my run in the evening with Jon. We met at the planet walk and ran the Young Ward loop. A perfectly flat course to hit some good even splits. We did 3 miles of warmup then did 5 miles at Tinman tempo pace (marathon pace more or less). We went:
6:14 (163)
6:19 (166)
6:09 (172)
6:09 (173)
6:04 (174)
It was way easier doing it with someone than all by myself. When I found myself slacking off, Jon would carry the pace and vice-versa. We finished with 2.1 miles of cooldown at 7 min pace. Last tune-up for Moab, now it is just easy miles till Saturday.
AM: Planet Walk 5 miler in the frost. 10 degrees. STILL not 100% healthy. 48 hours to get well. Its actually not that bad, but annoying.
PM: Ran to and from Paul's house and 3 miles with him. He was back to his old speedy self. Much faster than I was expecting. Paul is BACK! Watch out...
Right afte, drove down to SLC and we are staying at the in-laws for the night. We leave for Moab tomorrow....
You raced like a madman in the 10k with a little cold, I'm sure you'll ramp it up even more in Moab. Once you get down there and breath a little warm desert air, I'm sure you'll feel better.
Well, I don't know if I would go that far. However, running until all color drains out of your field of vision, your ability to hear vanishes, and all other bodily functions become singularly devoted to the production of lactic acid does seem like a reasonable goal. Good luck.
Cody, holy cow, eat some nails for breakfast, may help make you even tougher. You won't need luck at Moab, the competition will. Great attitude
Stay Kool, RunTilUDrop, B of BS Rools out
Fri, Mar 07, 2008
Slow miles
Fast miles
Total Distance
6.00
0.00
6.00
Pre-race shakeout in SLC. Taylorsville to be more accurate. I brought my revolver in case I got mugged. Of course the only thing worth taking was the revolver...hmmmm.
Ran 3 easy miles at 6500 feet near our Cabin outside of Moab. Ran with Paul and Ben, and David. I wasn't planning on running, but didn't want to get stuck hanging out with the girls....Turned out great. Nice shakeout. Feeling pretty good for tomorrow.
Good luck man. Go tear it up down there! Do you have a time goal?
Sat, Mar 08, 2008
Race:
Canyonlands Half Marathon (13.1 Miles) 01:18:43, Place overall: 18, Place in age division: 7
Slow miles
Fast miles
Total Distance
0.50
13.10
13.60
Canyonlands (Moab) Half Marathon
This was my first time running this race. I almost ran Boston this year but due to budget constraints, decided to run this race instead. We (Bethany and I of course) got my parents to babysit the twerps for two nights and we were lucky enough to join up with Paul, Stacy, Ben, and David for a group rate in a cabin outside of Moab. Sweet setup, made the whole vacation experience! Excellent way to spend time with friends. No TV, computer, internet, cell phone service (AT&T at least), basically everything I am addicted to normally. It was kind of a de-tox for a techie nerd-guy. Anyway...
The morning of the race, we were excited to see overcast sky's and cool weather. We also had a bit of a tailwind for the first mile or two. We waited and waited and FINALLY got to start the race. I started fast, but with the first mile downhill, it was to be expected. I settled in next to Logan and watched Walter cruise off. Logan kept me company for a bit but was quickly bored with the pace and moved on. He went on to show the big boys how to negative split in a big way. Very impressive show...from a distance. I felt fine and was hitting my splits comfortably (for a race, right?). I hooked up with Brad Phippen at mile 3. He offered to trade mile leads with me since we had the same goals and were actually already working together already. It was a mutually beneficial arrangement that lasted almost to the end. I felt decent and was positive I could keep a good run together until just after mile 10. We had just run the big hill together and it put us in the tank. After that, it was survival mode. I felt like I was in a marathon at mile 22. After that, it was a struggle to keep any pace. I figure that my fitness got me to 10 and I need to gain more fitness to get past that point. I have focused on base work and have done only a few short Tinman tempo workouts (which was the pace I slowed to actually). So, with my limited training, I feel I held it together pretty well. I gave it my best effort and ran as hard as I could at this point of the season. I enjoyed the course. I did think the rolling hills take a lot out of you. Plus, the headwind at the mouth of the canyon was pretty stiff. I would say it was worth 20-30 seconds easily. I think the course it tough, but can be mastered with ideal training and racing. Anyway, enough rambling. Bottom Line, I think I ran to my potential on that day and am pleased.
Mile 1: 5:25 (163) Fast downhill (biggest downhill of the race)
Mile 2: 5:48 (176) Settling into my goal pace of 5:50-6:00 range
Mile 3: 5:57 (176) Drafting behind Brad and a few others occasionally
Mile 4: 5:53 (177) First mile of Brad and my alliance (I led). I was working hard to do my part.
Mile 5: 6:03 (176) Brad's first mile. He slowed a bit, but we were ok still.
Mile 6: 5:55 (176) I was definetly stronger than him during this part of the race. 36:10 at the 10K point.
Mile 7: 6:03 (175) Fatigue setting in, but still ok.
Mile 8: 6:04 (175) I led
Mile 9: 6:15 (173) Slow, but I couldn't have done better by myself.
Mile 10: 6:09 (175) Big hill, I cruised up the first part, then hit the top part fast and carried speed down the hill. I actually gapped Brad for a bit, but he recovered on the downhill and came back up to me.
Mile 11: 6:28 (175) It was windy and difficult here. This is where the wheels fell off. Brad was stronger here it seemed. Trouble...
Mile 12: 6:18 (175) It was my turn, but I hit the gas and nothing happened. The best I could do was pull alongside Brad. I even dropped a few steps behind him here. On a positive note, somewhere along here, I met Craig (fellow blogger) and encouraged him to go for it as he was looking really strong. I couldn't even attempt to stay with him. He took off and finished really strong. Good Job Craig!
Mile 13-13.1: 6:34 (5:55 Ave) (179) Everything I have got. I caught Brad and we ran side by side for a while. We turned the last corner and after a block or so I decided I would try and gap him and a guy named Ben who had caught us earlier. I started my "long kick" and it worked. I was able to hold them off to the finish. Oh, happy day, I am done...
My watch showed 1:18:55, race results showed 1:18:53, but the website shows 1:18:43. Off by 10 seconds somehow. I will go with the official results, I guess. Thanks Brad for working with me.
1:18:43 (6:00) 175 ave 184 max (during the kick) Course PR of course.
I was impressed with many people there. Logan, and Craig, as I already mentioned. Walter just smoked me. He certainly has more endurance than I do. Watch out at the 10 miler Chad and Jon... Paul ran the 5 miler pretty sweetly, fast but smartly controlled. Bethany ran her heart out. My watch that she borrowed from me died so she had to go by feel and did awesome. She is now hooked I can tell. It is her turn for a year of PR's. Ben and David both ran well and exceeded their expectations. It was a lot of fun to enjoy this experience together.
and click on the links for the images. You can then download whichever ones you like. There are some of Logan, Walter, David, Marcie, and of course ME.
It was nice to meet you, sorry we did not make it up to the BBQ. Thats funny we both placed the same in overall gender and in our age division. Nice race!
Good job. Although I'm not running anywhere near as fast as you, the hill during mile 9 does the same thing to me every year. Good luck next week on the ten miler.
Cody, strong and stronger races for you, great race, tough course, good luck at the 10 miler.
Stay Kool, Run Hard, B of BS Rools out
From Sasha Pachev on Mon, Mar 10, 2008 at 21:47:33
Cody - I think the problem is actually the lack of base. I have noticed before that you are the type that needs 6 months of base before the results start to show in distances half-marathon and longer. And you had an interruption in your training due to injury earlier. Going off the speed you demonstrated in the Strider's 10 K, you should have been in the 1:14-1:16 range.
Well, I have nothing technical or helpful to say, only this: you honor the singlet, my friend. Great job! Nice photos, too. As much as I hate to say it, you look fresher at the end a half marathon than I do after a 5K. No fair.
Great work, Cody. It's encouraging to hear that you feel that you ran your potential. In a long race, that's not always an easy thing to say. No complaints about the cold? that's a good thing too.
Sun, Mar 09, 2008
Slow miles
Fast miles
Total Distance
0.00
0.00
0.00
Hiking on the Negro Bill Trail to the arch. Very nice hike. Perfect weather. Gotta love it..
Mon, Mar 10, 2008
Slow miles
Fast miles
Total Distance
14.50
0.00
14.50
AM: Easy 5 untimed on the Planet Walk. Dark. Lousy daylight savings. Messes up the mornings. Took inventory of body parts during the run. No major issues. No soreness, only fatigue.
PM: Ran to Paul's house and ran just over 3 miles with him. Dropped him off at the gym and ran some more miles on the TOU course. Nice and sunny today. 9.5 miles - 7:30 ave
AM: Sleepy 5 miler in the dark. Did 4x20 second strides.
PM: Ran the planet walk with Paul, Jon and Dave. Very busy today on the trail. Dropped Paul and Dave off and ran landfill loop with Jon. Recovery from the 1/2 still a work in progress.
Striders 10 Miler (10 Miles) 01:01:21, Place overall: 6, Place in age division: 3
Slow miles
Fast miles
Total Distance
6.50
10.00
16.50
Striders 10 Miler
Its gotta be the hardest 10 mile course out there. Fun stuff. Coming off two weekends of races, I wasn't ready mentally and physically to bust out a big one. I have mixed feelings about the result for me, but I think I performed as expected.
The race started out very conservative for the first few miles, so I was able to run my pace. Someone, I didn't recognize took off from the gun and dusted all of us. Other than him, it was Adam and Walter in the first chase pack, then Jon, Chad, Ben and myself in the third.
5:57 (165) first mile. Like I said, conservative
5:32 (173) Mile 2. Big downhill
5:48 (177) Mile 3. Still hanging with the same group. Adam and Walter about 30? seconds ahead.
6:01 (176) Mile 4. Fun is about to begin
6:42 (176) Mile 5. Climbing, losing ground to everyone but Ben. I put about 5 seconds on him here. He was my main motivation, very helpful.
6:46 (176) Mile 6. Lost more time to everyone.
7:21 (176) Mile 7. Last major hill. Destroyed me. I was sliding on the ice too. Major fatigue set in and I shut it down. I went from a race mentality to survival mentality. I really should have pushed it more here, but couldn't.
5:19 (174) Mile 8. Big downhill finally. Re-grouped and focused on trying to catch Chad (as he was the only one in sight). Secondary goal was to not let Ben catch me either.
5:47 (174) Mile 9 Some up, some down. All alone, and whining to myself. Not closing on Chad at all.
6:05 (176) Mile 10 The hill in this mile was super hard. Sapped all that was left in the legs. Sections of the last mile were pretty slippery and it made it hard to pick it up. Chad was out of reach, Ben was safely behind, so it was a cruise into the finish kick.
Great Results from the Blog. 2,3,4,5,6. Jon had the what I deem the best race of the bunch. Walter ran well considering how well he ran Moab. Good Job bloggers.
T-(Official) 1:01:21 (6:08) 174 ave 181 max
On another good note, it was an improvement of 1:40 over last year.
Nice job today- you crushed your time from last year despite back-to-back-to-back races. I laughed at your mile 9- "all alone, and whining to myself"- beauty!
Cody, coming off of two weeks of hard races, I think you ran extremely well today. It's really tough to put in the back to back to back efforts, both physically and mentally. Three weeks rest, then open up a can of whoopa** on the half.
Cody, three hard races in a row, and great performances in each, a fews days of Body Be Good Miles in order? You and anyone who ran your three races deserves super commando points.
Stay Kool, B of BS Rools out
From josse t on Sat, Mar 15, 2008 at 22:33:43
Nice race running two back to back and both on hard courses. I feel for ya man! Can't beat an improvement.
Thanks guys! I am certainly looking forward to the 1/2. Should be quite the race.
Jon- Good point. I have been running seriously for a year and half now and when you are that new, it is hard not to PR so frequently. I am on a roll...
Sun, Mar 16, 2008
Slow miles
Fast miles
Total Distance
0.00
0.00
0.00
Mon, Mar 17, 2008
Slow miles
Fast miles
Total Distance
14.00
0.00
14.00
AM: Easy 6 on the landfill loop. Not timed. Legs felt pretty decent. IT band was a bit tender/tight. Better watch it close.
PM: 6.5 of my 8 miles with Jon. Leg felt better this evening. Providence River Heights loop. No animal attacks, no blizzards = no entertainment.
Waited until the afternoon for my workout. Jon and Paul picked me up and we did a few miles (7:00,6:42) together until Paul turned towards home. Jon and I began our Tinman Tempo on the Young Ward loop. The goal was 7 miles at 6:15-6:20 pace. It went pretty well. The only complaint for me was wind from the south (headwind for a few miles, crosswind the rest).
6:12 (161)
6:14 (166)
6:13 (167)
6:21 (169)
6:11 (163) (Jon's not-so-private bathroom stop)
6:09 (173)
6:05 (175)
The rest of the miles were around 7:00 pace. Not sure because the battery died on the Garmin at this point.
Dinner was Pizza, breadsticks, cookies, and ice-cream. Sweet!
Wed, Mar 19, 2008
Slow miles
Fast miles
Total Distance
11.00
0.00
11.00
AM: Easy 6 on the Landfill Loop. Slow and tired. It was warm enough today to take the scooter to work. Now it looks like it might rain. Dang it.
PM: No rain...yet. It worked out to be a pretty decent day. Got in 5 more miles at 6:30pm. Saw some other runners going the opposite direction. They are coming out of hibernation now.
I havent left you a note for a while. so, GRRREAT JOB CODY! Im proud that you avoided hibernation this year..even despite injury.
Thu, Mar 20, 2008
Slow miles
Fast miles
Total Distance
12.50
0.00
12.50
AM: Felt Lousy this morning. My back has been sore for two days now and it was super stiff this morning. I opted for the treadmill so I could bail if it hurt too bad. I managed 5 slow miles and quit. My body is worn out.
T-37:30 (7:30)
PM: Felt much better this afternoon. I plopped the kids in the stroller and did some planet walk laps. Lily cried the whole time. Very annoying. Turns out she was hungry. I dropped her off at the house at 5.25 miles and ran another 2.25 with Jaxon. When we finished, he ran for 4 houses and threw sticks into the stream. Every kids dream.
You are funny! I didnt even notice your bulletin- josse pointed it out. Thanks!
Sat, Mar 22, 2008
Slow miles
Fast miles
Total Distance
17.00
3.00
20.00
I was in SLC for parties and Easter, so I decided that I would rather run 20 miles with Sasha and the posse then by myself. What is another 30 mins of driving anyway?
For the first 13.1 miles, we (Sasha, Steve, Jeff, Tyler)paced/urged/annoyed/mocked/threatened/ignored and any other tactic known to man to motivate Josse to improve on her time over the Moab Half Marathon. It was redemption day. She came through with close to a 4 min improvement. Pretty good.
After dropping Josse off, we hit the road again for 7 more. Steve and Sasha wanted sub 6 pace. I said I would hang on as long as I could. I made it 3. By then, my IT band had flared up and was actually hurting. It progressed beyond annoying and moved into the hurt stage. So I pulled the plug and let them go. (In reality, I was dying and slowing them down anyway so it was easy to say "leave me on the side the trail while I curl up into a ball" or something similar). My splits for the 3 miles were: 5:52, 5:35, 5:47. Once I slowed back down to 7 min pace, the leg started to feel better. I ended the run coasting in at 7:15-7:30 pace.
T-2:19:06 (6:57) 155 ave 178 max
After the run, I got scrapped by Josse. Painful, yet very much needed. I am proud of my deep purple bruising now. My in-laws think I am even dumber though. Not only do I run 20 miles by choice, but I inflict pain ("Bruising by Josse" would be a good name for a buisness) by scrapping after. It feels pretty sweet right now though. Thanks Josse.
Nice job hanging on before you died. Hopefully you didn't hurt your IT too badly. I'm going to have to try this scraping thing sometime, since I keep hearing about it.
We will have to do a clinic or something so I can teach all the runners up your way. Maybe after the Striders half.
From Aditya Toney on Sat, Mar 22, 2008 at 17:53:48
Hey Cody..
USU racquetball.. ring a bell? Dont know if u still remem me but this was the only hope of getting back in touch with u. Anyway, hope things are well.. shoot me an email (adityatoney@gmail.com) and maybe we can catch up sometime..
Nice to see you again. And I'm glad you came to keep us company. See you soon, Steve.
Sun, Mar 23, 2008
Slow miles
Fast miles
Total Distance
0.00
0.00
0.00
Happy Easter
Mon, Mar 24, 2008
Slow miles
Fast miles
Total Distance
17.00
0.00
17.00
Spent a good portion of my night in the bathroom. I am afraid, I got some food poisoning yesterday. I gave the morning run an attempt, but only made it 2 houses before the dry heaving began. Plan B.... Sleep.
Called in sick to work. Only the second time I have done that in 4 years. Felt better and better as the day went on. I was able to keep the food in and gain strength. I went out for a cruise in the early afternoon. Providence River Heights Loop. Easy 8 (57:15) (7:10)
Met up with Jon, Paul, and Logan and ran some more miles with them. I was loaded down with the kiddies and the stroller. No crying this time though, they were angels. I really didn't plan on running this far, we just kept going. Easy 9 (70:00) (7:47)
Yeah, at first I wasn't sure what I had and didn't want to infect the office. But once I figured out it wasn't contagious, I had already committed. I did end up working from home for a few hours anyway.
My leg is still bruised (though not near as bad as on sunday). The ITB feels good though. No issues there. The only problem is tenderness to the touch.
You ate lunch at our house on Sunday. We were all fine. Then you ate at Talbots for dinner that day. hmmmm.
j/k
I'm glad you're feeling better.
Tue, Mar 25, 2008
Slow miles
Fast miles
Total Distance
12.00
0.00
12.00
AM: Landfill loop (6) in the rain. Saw two other runners going the opposite direction. I recognized Paul's form in the dark. Figured the other was Logan, but wasn't sure. Figured that bloggers would be the only people crazy enough to actually run in the rain and the dark...at least in Logan.
PM: Planet Walk then Paul's, then Logan High, then fairgrounds to home. Ran with Jon and Paul and lots of kids in strollers. Tired legs...
Watch it, I was an East sider in Logan for three years!
Wed, Mar 26, 2008
Slow miles
Fast miles
Total Distance
13.50
2.50
16.00
AM: Easy 5 on the Planet Walk. 4-striders. Same old stuff. Oh, my foot is hurting on the top. Seems like a bruise, but it has been there for 3 days now. Doesn't hurt when I walk in loose shoes. Only when I walk/run in running shoes. I am crossing my fingers it is only a bruise. Keeping an eye on it.
PM: Workout day
Met with Jon and we ran the Providence-Millville loop. 11 miles long with lots of hills. We did a warmup then did 2x3 mins hard up the hills. We took a ~2 min break between fartleks then did 3x3 mins on the flat/downhills.
1-.44mi in 3:01 (6:49) - Up a big hill
2-.47mi in 3:00 (6:24) - Not as steep
3-.54mi in 3:01 (5:36) - Down-Flat-Up
4-.58mi in 3:01 (5:11) - Big down (sections really steep)
5-.56mi in 3:01 (5:22) - Quality downhill here
I was sure feeling the last few, but focused on good leg turnover and breathing. Once we were done, we had a nasty headwind back home that cooled us off pretty good. Windy, rainy, and cold. Whatever happened to spring? Finished off picking it up a bit to beat the 7:00 pace guy. Foot felt better, but IT band was sore by the end.
T-1:16:52 (6:59) 157 ave, 170's during the fartleks
Interesting workout. I like the idea of time intervals but haven't really done it much. You really hit them hard. So are you going to beat Jon at the half?
That's funny. It's on my to-do list as well :) Maybe we could box him in at the next race...
Thu, Mar 27, 2008
Slow miles
Fast miles
Total Distance
8.00
0.00
8.00
Only have time for a single run today, so it became my easy/recovery day. I didn't brave the blizzard and stayed indoors on the treadmill. Watched an Incubus concert on the player. Very good concert to run to. Great music with visual stimulation. It of course stopped snowing by the time I was done.
Jon met me at my house and we went and ran on the TOU marathon course backwards. We joined it at mile 21.5 and headed into the snow storm. It got progressively windier and snowier. Jon and I ran together for 5 miles then he had to head home. I continued up the course, up hollow road and up the canyon. At this point I had a nice tailwind going up the canyon and was praying for a change in wind direction as I knew trouble was brewing. I hit 10 miles in ~72 mins and turned around very close to the 1/2 marathon point. I was hoping to pick it up on the downhill and get the legs going on the downhill. That didn't work out very well. I was blinded by the wind blown hail that was pelting me. I was running with my eyes closed peeking every 10 seconds or so to stay on the road. 6:20, 6:40, 6:50 splits before I slowed back to 7:00 pace as the hypothermia set in. Slogged through the rest of the run until I hit Jon's house. I stopped and helped him load his U-Haul while I thawed out. 2 doughnuts and some OJ and 5000 lbs of boxes moved, I headed home for the final 1.5 miles. It was rough getting going with the food slogging around in the belly, but it settled and I was able to pick off the 7 min guy by throwing in a 6:33 mile (no more wind, but the snow continued). Enough whining for one day. On a positive note, this run gave me my highest mileage week ever.
Great job on the mileage. I am sticking my tounge out at you because you got your 20 in and I didn't but really wanted it. Looks like doughnut are your super fuel, you should eat about 10 of them and a couple glasses of OJ before the race next weekend;)
Good job on the good week of miles. Also what a run today... It almost makes me feel bad about running in short and a singlet this morning. Then I went to the track meet right after the run and got some good sun on the shoulders and legs. I guess you can make a snow ball and I can't so we are even.
I didn't know this was your highest mileage ever- good job. Sucks that the run was so bad you had to shut your eyes- it wasn't that bad when I was doing it. Thanks for the help moving, though- especially since you carried 5000 lbs! I didn't realize that you carried that many boxes of books!
AM: Easy 5 on the treadmill watching Incubus. Ready for another week of training. I am excited that it will be an easier week capped off with a race.
T- 36:20 (7:16) 1%
PM: 8.25 miles with Jon. Cold but sunny.
T-59:00 (7:10) 151
Tue, Apr 01, 2008
Slow miles
Fast miles
Total Distance
12.00
0.00
12.00
Slept in today to 7:00. Heaven. Ran with Jon in the evening. Ran from my house to canal trail and continued up to the Nature Trail center bldg. The river trail is runnable again. A bit muddy but not too bad. We picked it up from the Blvd the rest of the way home to catch the 7 min guy in-spite of Jon's whining and mocking. Good times.
T-1:23:40 (6:58) 156
Wed, Apr 02, 2008
Slow miles
Fast miles
Total Distance
10.00
0.00
10.00
AM: Planet Walk 5. No watch
PM: More planet walk with the kids in the stroller. Did the first 1.75 miles with Beth too.
Thanks Jeff, I really want to be sub 1:18, but am starting to wonder if that is too ambitious. Sasha's predictor (based on Moab) puts me mid 1:19. If it all comes together, I can run 1:16-1:17, but with the weather iffy, we will see.
Striders is a good minute faster than Moab, so I think sub-1:18 is doable, barring a nasty headwind. Cold and rain won't slow you down...
Sat, Apr 05, 2008
Race:
Striders 1/2 Marathon (13.1 Miles) 01:17:25, Place overall: 9, Place in age division: 4
Slow miles
Fast miles
Total Distance
4.00
13.10
17.10
Striders 1/2 Marathon.
Well, my only complaint was the wind. It made the second half of the race pretty ugly. Temps were ok, not bad, but combined with the wind chill it made for a rough morning. I drove with Jon and we met up with Clyde, Logan, and Andy for a bus ride to the start. We met up with more bloggers and did some warmup and stretching/waiting for the thing to start. Lots of snow still in that canyon and Ogden Valley.
We finally got under way and immediately I could feel the wind. I mostly drafted through the canyon so it wasn't too bad. Plus the downhill countered it pretty good. We got a bit carried away with the first mile, but soon settled into a better pace. I felt really good until mile 10 or so. That was when the wind picked up (headwind or un-favorable crosswind the whole way). I was also in no-mans land too from mile 8 on in so it was a struggle. I felt like I had a shot at my pr (1:16) until about mile 9-10 then it was out of reach. My splits were:
1: 5:30
2: 5:41
3: 5:43
4: 5:40
5: 5:47
6: 5:51
7: 5:48
8: 5:54
9: 6:05
10: 6:06
11: 6:24
12: 6:19
13: 6:07
.1: 0:32 (5:12)
1:17:25 (5:55) 175 ave 180 max
Beat my Moab time by over a minute, even with much worse conditions. I would guess the wind affected me by 1 to 1.5 minutes, but that is hard to tell. I do feel that if I had conditions like I did for my 1:16 PR (TOU half 2007) I would have PR'ed. Who knows though. 4:20 course PR over my time from last year. I am happy with the results and am now looking forward to the Ogden Marathon. Of course, we still have a battle on for 2nd place in the Striders Series. Chad added another min+ to his lead on me, but due to his sickness, I made up the time I was down to Jon and then a bit more. He ran a great race to cut his losses and gut it out. It will be a battle at the 30K!
I enjoyed mingling with the other bloggers during the cool-down and after. It is always fun to catch up and talk running. I have a few medals for some of the folks who (wisely) split early. Josse, I sent yours with Tom/Kim. Walter and Steve, I have your medals. Good job guys.
Good race! It is crazy we were battling for place in the age at this time last year and you guys are battling for overall place. Good effort in tough conditions.
Fun to see you again today. Great job. Why is it that you still did great when everyone else really struggled? You must be pretty good! Tell Bops we missed her! ;) I told Jon he better get movin if he doesn't want to get "Cody'd" in the series!
Cody, your right on with the wind comments. Sweet races for you this year. 100 commando points for the AD placing. Your also right on with your comments about getting better before racing to me.
Nice job, Cody- a near PR on that course with the wind is pretty darn amazing. Truly amazing. Plus, I think you may have done well enough to Cody me on the series, like Mik'L said. We'll see...
From Sasha Pachev on Tue, Apr 08, 2008 at 11:12:06
Good work. I am starting to smell 2:36 in Ogden and sub-2:30 in St. George for you. The half-marathon speed is there, it is just a matter of holding it.
Sun, Apr 06, 2008
Slow miles
Fast miles
Total Distance
0.00
0.00
0.00
Mon, Apr 07, 2008
Slow miles
Fast miles
Total Distance
13.25
0.00
13.25
AM: Ididn't set my alarm clock properly and so I slept in a bit. Didn't have time to get as many as I wanted, but I managed to get 3 on the treadmill this morning. Legs are feeling pretty good. Not sore at all. I did scrape them last night, but very little bruising. Just easy miles for a few days.
T-21:50 (7:17) 3 miles
PM: Met Paul in the afternoon. Ran Planet walk, then Planet Fitness, then a loop in Providence. Good pace, feeling pretty good. Last two miles, I was tired. The recovery is going well.
This week is spring break for them, so no mutual. Paul wants to join us for a few miles too.
Tue, Apr 08, 2008
Slow miles
Fast miles
Total Distance
14.25
0.00
14.25
AM: My legs were not happy with all the miles I did yesterday so today they revolted. I didn't put up a fight though and took it easy. Providence-River Heights loop
T-61:24 (7:44) 8 miles 148
PM: Met Paul and we ran the Landfill Loop. We chatted about Wasatch Back Relay. I am getting excited and it is still MONTHS away.
Let Paul know if you are interested and he can put you on the list.
Wed, Apr 09, 2008
Slow miles
Fast miles
Total Distance
11.00
0.00
11.00
AM: Legs were dead again today (no suprise). Out and back on 400W. Great road to run on. No traffic, super wide. I was hoping to beat the snow home. Didn't make it. 3 miles of blinding snow/sleet. I am hopeful that is the last for the year. Knock on Wood...
T-61:46 (8miles) (7:45) 150
PM: 3 on treadmill in the evening. Kept my dinner in me!
Hey Codster! That half marathon took its toll on me! I recovered a heck of alot faster from moab than saturdays run. Now Im panicking because I wanted to get more 15 milers in this week. Your looking strong my friend. Keep up the good work!
Nice run Cody. The weather just doesn't want to cooperate,or even flirt with spring yet. Very nice race this past week , and just enjoy the recovery miles. Oh you can't because of the SNOW!
After being up north for the weekend and seeing how winter is still holding on I decided we need to get all the pro-global warming people to move to northern Utah! Then they would shut up about it. We'd most likely start hearing about global-freezing. Let's start some of that propaganda!
Clyde, it is snowing right now... global warming? What global warming?!?
Thu, Apr 10, 2008
Slow miles
Fast miles
Total Distance
8.50
8.00
16.50
AM: Sleepy 5 miler. Legs are starting to get the life back in them. Just in time to work them over this afternoon with a real workout. Not timed, but faster than the 2 slower runners I passed on the Planet Walk. Ha!
PM: Medium Workout. Providence - Millville loop (11 miles). I was excited to see sunshine and I think I got too excited as I froze with only my short-sleeve shirt and shorts. My hands were frozen stiff. I started off with 3 miles warmup at sub 7 min pace. The wind was at my back and I was cruising. The plan was 8 miles of tinman tempo pace (6:10-6:20). The course is super hilly so it is difficult to gauge the speed. The first mile was a steep uphill with the wind.
7:24 (I actually think that is a record for me on that mile due to the tailwind).
6:07 (flat with favorable cross-wind).
5:47 (downhill with favorable cross-wind)
6:16 (rolling - non favorable wind)
6:13 (rolling - non favorable wind)
6:07 (rolling - non favorable wind)
6:16 (flat - headwind)
5:59 (flat - headwind) Trying to get home fast cause I was cold!
New course record for me by over 10 seconds a mile.
Once I got home, I jumped on the treadmill for a half mile cooldown/warmup not timed.
Nice workout, Cody. Very consistent given the conditions.
Fri, Apr 11, 2008
Slow miles
Fast miles
Total Distance
10.10
0.00
10.10
Young Ward Loop in the fog. I knew this would be slow, but it was really slow. My body was toast. But now I am done for the day. Sweet.
T-1:19:42 (7:54) 144
Sat, Apr 12, 2008
Slow miles
Fast miles
Total Distance
20.00
0.00
20.00
Long run split into pieces. First ran 10.3 by myself. Ran up to First Dam via Canal Trail. 7:05 ave. Was doing well coming home hitting 6:30-6:50's. Ran to Jon's house. Helped him and two other friends move his couch upstairs. Then carb-loaded for the second half of the run. 2 doughnuts. Mmmm Ran with Jon for 8 miles into Providence. Dropped him off, ate one more doughnut, ran to Planet Walk then home. 2100 calories burned, 1500 calories eaten. Still in the black. Well worth it. Had sections of good speed, but most of the run was slow and dragging. Must be the end of another PR mileage week (85 miles) after a big 1/2 marathon. Smart? Probably not.
Cody, how do you carry those donuts when you run? Special running shorts.
Nice week of training, seems you are due for a backoff few days.
Stay Kool, B of BS Rools out
Sun, Apr 13, 2008
Slow miles
Fast miles
Total Distance
0.00
0.00
0.00
Did Yardwork all day yesterday (as soon as I was home from the run) and today I am sore.
Mon, Apr 14, 2008
Slow miles
Fast miles
Total Distance
14.25
0.00
14.25
AM: Right Hamstring is super tight and tender. Must have pulled it Saturday while doing manual labor. Its been too long since I have had to do that. I am turning soft. Took it easy to try and loosen it up. (Landfill loop)
T-45:00 (7:30) 145
PM: Body is not happy. Went SLOW and it still was not very much fun. Kids in the stroller didn't help, but it gave me a good excuse for going slow. Providence and Planet Walk
AM: 8 miles in the wind. 400 W to 1600 N. and back. Felt much better than yesterday, but still a far cry from feeling "good". Slow, easy miles, until I can get the hamstring happy and some life in the legs.
I am not runnning SLC. I will be at Ogden though. I am pretty anti-Devine so I stay away from their races...
I have never run Des News Marathon. I have done the 10K 4 times and really like it. I will be doing the 10k again this year.
Wed, Apr 16, 2008
Slow miles
Fast miles
Total Distance
14.00
0.00
14.00
AM: Providence River Heights - Not timed
PM: (Dusk) Landfill Loop - Not Timed
Thu, Apr 17, 2008
Slow miles
Fast miles
Total Distance
11.00
5.00
16.00
AM: Small to Medium workout. (Kind of a gray area). It was overdue, so I hit the Young Ward Loop 11 miler this morning. 2 mile warmup then progression tinaman tempo pace. 6:20, 6:16, 6:10, 6:10, 6:11
At that point, I backed off to 6:30 range for the remaining 4 miles. 6:30 felt like marathon pace where 6:10-6:20 felt like half marathon pace. Very distinct difference in pain levels. My HR is continuing to drop, so I hope the mileage is paying off.
T-1:10:38 (6:25) 161 ave
PM: 5 miles with Jon, Paul and the kids in the stroller. Easy Pace. 8 min pace
I don't what your plans are for Saturday morning but I will be in Logan for a track meet at the high school. I am planning on 20 or so miles. I would leave between 5:30-6:00. I am thinking of running up Blacksmith Fork Canyon and then doing a 4 mile tempo run on the way back down. Let me know if you are up for any part of the run. Nice job with the mileage today.
Sounds good. It is much earlier than I wanted, but it is ok. I know Jon and Paul (sickness and injuries permitting) wanted to do some miles too. I am afraid you would be on your own for the tempo miles, but we can figure that part out. We could start at Hollow Road and go 10 up the canyon...
Let's go in the middle and plan on meeting at Hollow Road at 5:45. We can go up 10 and then I can do my 4 mile tempo run on the way back. It should be good weather.
I am thinking not right now. The debate is 5 more pointless miles and possibly sacrificing some quality work tomorrow in the process. Not sure if it is wise...
I was actually hoping you would be healthy enough to join us for some if not all. If you can only do 8-10 do you want to join us on hollow road and then turn around when you are 4-5 miles into it?
Oh man, that Office was a good one! Thanks for the link!
Sat, Apr 19, 2008
Slow miles
Fast miles
Total Distance
16.00
4.00
20.00
Early morning run with Logan. We met at the West end of Hollow road and we ran up the canyon 10 miles and back down. On the way up it was pretty windy (headwind) at the mouth of the canyon. It got much better by mile 4 or 5. Right at mile 5, Jon was waiting for us. He joined us for 10 miles. He seems to be much healthier now. Easy pace up then a bit faster on the way down. I was dragging big time today, but survived. The last 4 miles Logan and I did some faster miles. He took off at 5 min pace or so and I kept it at 6 min range ( 5:48, 6:00, 6:04, 5:59) to the car. It was pretty tough keeping the legs going with them so fatigued. Glad that workout is done!
T-2:19:22 (6:58) 158 ave (170 ave during the fast miles)
AM: 8 mile on the Providence Hills loop. Uneventful due to finding a port-a-pot at just the right time. That was close. Legs were lead until after I hit the big downhill. That brought them back to life. I finished strong at 6:45 pace.
T- 59:46 (7:23) 150
PM: 5 easy miles with Jon. Only 1 pit stop. What a letdown.
It was at the ball-park next to the elementary school. Corner of 100N and 100E. I believe it is only there during the summer, that's why I was surprised to see it.
Hi, Sorry it took so long to get back to you. I went away to forget about this for a while. I'm sorry to hear about your co-worker. Looks as if things are moving along nicely for you. You are still planning on Ogden right? I'm not as I'll be out of commission for a while I guess.
Young Ward loop with Jon this afternoon. Easy pace warmup then we did one mile faster at 6:28 pace then I stepped it up a bit to do 3 more @ tinman pace. I went 6:13,6:17,6:15. I was shooting for 6:15 to 6:30 so I kept it right on the money. It felt pretty good until the last one where I had to work. I decided that was enough and that it would be better to save some for Saturday. I looped back a bit to get Jon and then we ran the rest of the way together at 7:30 pace home. Now I have to get the legs with some life back in time for the 30K. That race is so crazy. Long, but not quite as painful as a marathon. We'll just have to see how it goes.
T- 1:11:30 (6:54) 158 ave (171-173 during the faster stuff)
Wed, Apr 23, 2008
Slow miles
Fast miles
Total Distance
11.00
0.00
11.00
AM: Rough night with the kids last night. Kept us up for a large chunk of the night. Got out in the morning for an easy 5. Tried to sleep during the run, but failed. 8 min pace must be fast enough to stay awake. I will try for 9 min pace next time.
PM: Easy 6 on the Landfill Loop. Wore a watch to keep the pace slower than 7:30 overall. It didn't take long to realize that it wouldn't be too hard to keep it that pace.
I'm sure Bethany is real happy with last night helping with her test! There must have been something in the air cause McKinley didn't go to sleep till 1 am, too (was it a full moon?).
Q- were you trying to sleep on your treadmill, or outside? Treadmill would probably be a bit safer, and you could even put some relaxing music on your DVD player to help you...
Dustin- don't they say that getting more sleep helps lose weight? So by sleeping and running at the same time, you're dropping it twice as fast!
Thu, Apr 24, 2008
Slow miles
Fast miles
Total Distance
6.50
0.00
6.50
Ran 2.25 miles to Young Men's. Played Volleyball for 1.5 hours then ran some more. Wandered onto the Planet Walk.
T-50:00 (7:41)
Fri, Apr 25, 2008
Slow miles
Fast miles
Total Distance
5.05
0.00
5.05
Easy 5.05 (to round out my weekly mileage) on Planet Walk. Not timed. Today is Bethany's first day of her clinical tests in Amarillo. The grandparents fought tooth and nail over who got to watch the grandkids. Needless to say, I didn't argue much. The kiddies are in SLC where I will join up with them after the race on Saturday. Good Luck Beth! Ace it!
Good luck tomorrow! That is an interesting race. I was trying to figure out how I could come and run half of it with you guys but I couldn't it around my track meet. Should be a lot cooler than last year.
Does fueling like a winner mean entering as many cheeseburger competitions as you can find?
Sat, Apr 26, 2008
Race:
Striders 30K (18.67 Miles) 01:55:03, Place overall: 2, Place in age division: 1
Slow miles
Fast miles
Total Distance
3.40
18.60
22.00
Striders 30K. Final Race in the 5 race series. 1:55:03 2nd Overall
I was not looking forward to this race as it is a long race without the "glory" of a marathon. Which makes sense since it is a marathon minus all the hard miles. I didn't really have a time goal coming into today. I was 2 mins down on Chad for the series and 2 mins up on Jon. I felt pretty secure in this spot as I thought it was unlikely that Chad would bonk bad enough to let me make up the time. You just never know though since the race is so long. I warmed up a few easy miles with Jon as we watched the sunrise. It was about 28 degrees at the start, but starting to warm up. By the end, it was just perfect weather.
We (Chad, Jon, Ben, Nate) started out very easy and chatty for a few miles until we got bored with the pace and Chad and I eased away from the group. It stayed pretty relaxed for a few more miles, but was not easy by any means. By mile 9 I was feeling sluggish and Chad made a 10-15 sec a mile move that was just enough to drop me. I slowly continued to lose time to him over the next 9 miles as he was by far the strongest out there today. I switched from hanging on to Chad to treating this as a tempo run to get ready for Ogden. I hit some faster stuff when i could, and slowed on the rollers. I was pretty spent by the end, but kept it together to finish strong. I am happy with the race as it shows significant improvement over last year (duh, of course). I am still not sure about my time goals for Ogden, but figure to be between 2:40 and 2:45.
Good job Chad for winning the series and doing so convincingly. Good job Jon for toughing out the sickness and securing third. Good times.
Here are my split for those interested:
1-6:54 (long, but at 6:19 pace)
2-6:15
3-6:13
4-6:11
5-6:09
6-6:15
7-6:15
8-6:15
9-6:12 (bye bye Chad)
10-5:57 (downhill now)
11-5:49
12-5:52
13-5:56
14-6:00
15-6:14 (rolling hills again)
16-6:12
17-6:22
18-6:17
18.6*something - 3:44 (5:46 pace)
1:55:03 (6:10) 169 ave 183 max
4+ min PR over last year
Best news of the day though, was Bethany is 3/4 the way through her test and has passed all portions until now. Only one more day of testing! Yeah for Beth!!
Great job Cody! You are a fabulous runner, and you totally deserve whatever prize you get for taking second in the series. Hope you gets lots of mu-llah. 1-2-3 sweep--AWESOME!
Also, great job Bethany! Good luck with the final portion of your test.
Cody--great job today. You had a very solid and consistent series, and a huge improvement over last year. It was a lot of fun getting to know you better through these races. You're primed for good stuff at Ogden.
From Adam RW- on Sat, Apr 26, 2008 at 21:14:24
Great job today. It is so great to see so many strong runners wearing FRB singlets. You guys did great!
Congrats on your race and your place in the series! 4 minutes faster than last year, and on such a hard distance to race. Must have been hard to be on your own so much. You're going to burn it up in Ogden!
Nice job, nice time. You should be right around that 2:40 threshold come Ogden. Hopefully with the word "sub-" in front of it.
From Cody D on Sat, Apr 26, 2008 at 23:15:25
Thanks everyone for the nice comments! I highly recommend this series. A great deal getting 5 races on certified courses on crazy terrain. More improvements to come in the "year of PR's...version 2.0"
Nice job in the race and the series! I agree with Paul, you should be sub- 2:40 in Ogden this year.
Sun, Apr 27, 2008
Slow miles
Fast miles
Total Distance
0.00
0.00
0.00
Mon, Apr 28, 2008
Slow miles
Fast miles
Total Distance
11.00
0.00
11.00
Ran with Chad today. I joined him in the morning at his house and he took me on a tour of the SLC bench. Ran by the zoo and by Bonneville Golf Course and followed some ladies around as they rode their bikes. Great place to run. Little traffic, tonz of hills. Easy pace. Legs are tired from the 30K, but not sore at all. Hamstrings are tight, so I need to work on them today.
T-1:25:00 (7:45) 148
By the way, for those interested, Bethany passed her 3 day test!! We all knew she would, but she still did it. It's party time at the Drapers!!!
I already gave a congrats to Bethany, but you probably deserve it too! I'm sure she would be the first to admit that you were a big part of helping her get where she is! I know that having little kids and a home to be in charge of is a full time job and she couldn't have done it without you! Congrats to both of you! CELEBRATION TIME!
Tue, Apr 29, 2008
Slow miles
Fast miles
Total Distance
13.00
0.00
13.00
AM: Providence Canyon Road. Easy pace. Felt much better the second half of the run.
T-59:14 (7:24) 146
PM: Ran with Jon and my kids in the stroller for a while. Then ran with both Jon and Paul for all of 1 block. Then ran home. Made it all the way home before I realized I left the kids at Paul's....Just kidding.
Wed, Apr 30, 2008
Slow miles
Fast miles
Total Distance
13.00
0.00
13.00
AM: Easy 8 on the 4th west route. Very boring. Still working through tight leg muscle issues. I need to stretch more.
T-59:24 (7:25) 148
PM: Planet Walk 5 un-timed. Would guess it was 7:00-7:15 pace.
Thu, May 01, 2008
Slow miles
Fast miles
Total Distance
7.00
0.00
7.00
I thought I was done with deciding between the treadmill and running in blizzards. I was wrong. Treadmill won, but only because I have a new Incubus video to watch. We are flying out to Denver tonight, so this is all for today. Unless you can count runaway kids in the airport. I am fully expecting that to happen.
The Denver airport has horribly long terminals for them to run in, at least if you are in concourse B. But Jaxon should enjoy the train, at least. Have a good trip.
Fri, May 02, 2008
Slow miles
Fast miles
Total Distance
12.00
0.00
12.00
Vacation this weekend at my parents house in Denver area. We survived the ordeal of flying with kids. Our flight was delayed almost 2 hours and the kids were tired. All in all they did well though. I ran from my dad's house this morning and jumped on the bike/run trail that is never ending. I followed it as it wound through neighborhoods, fields, along canals, etc. It was even gravel for a mile section. I could pretty much run all the way into the city (I am in Thornton). I am way jealous. I went out 6 miles then returned the same route. Felt pretty good, but was fighting a good stiff wind.
My high school in Denver was right on the highline canal, which is crushed gravel and goes for 66 miles through town. We also had the 33 mile C-470 trail, 33 mile Platte River trail, plus a lot of other nearby trails. Much, much better than Logan.
Bethany was able to join me for a few miles today on the bike while I ran. She kept me company for 7 miles then I dropped her off at the house. It was sure nice to chat with her while I ran. I ended up on the same trail as yesterday, no big deal since I am not sick of it and it is pretty nice. I headed back out for 12 more miles. Pretty uneventful. My legs were a bit sore in certain spots due to the deep tissue massage I got from my Dad. He is going back to school to get a massage therepists license/degree thing and it was awesome. He tells me my leg muscles are all out of whack and meshed together. He has been able to re-align and separate most of them. Pretty much all the legs muscles were united in destroying the ITB.
T-2:16:22 (7:11) 152
Sun, May 04, 2008
Slow miles
Fast miles
Total Distance
0.00
0.00
0.00
Mon, May 05, 2008
Slow miles
Fast miles
Total Distance
14.00
0.00
14.00
AM: Back into the routine after the nice weekend. Providence hills loop with add-on to start of Providence canyon. Legs felt fine.
T-1:05:46 (7:18) 148
PM: Planet Walk 5 in 75 degree weather. No watch.
Tue, May 06, 2008
Slow miles
Fast miles
Total Distance
8.00
0.00
8.00
Its my Birthday today!
I don't want to run 28 miles today or anything crazy like that, so I figured I could eat 28 cookies or doughnuts or 28 pieces of cake. Now THAT is a birthday gift to myself. We'll have to see how that goes.
Ran into Providence and into Von's Park. Did some exploring and headed home.
Good luck with your eating today! You and Jon are fine to stay at my grandparents' house the night before the marathon. You just need to bring something for the pasta party as your form of payment! Happy Birthday.
Cody your one of a kind! If you eat that much I better see more miles on your blog! I remember when I was 28! Yeah the good old days! They dont make em like that anymore! ha ha ha cough cough barf.
Happy Birthday! I think you should run 28 miles to celebrate.
Wed, May 07, 2008
Slow miles
Fast miles
Total Distance
5.10
5.00
10.10
Had a fun day yesterday. Enjoyed a good night out with Beth and no kids. I needed to burn off some excess food so I went out for a small workout this morning. Young Ward loop with 5 miles at Tinman tempo pace. Started out feeling sluggish and finally got into a groove. I was glad it was only 5 faster miles though. (6:20, 6:21, 6:15, 6:12, 6:10).
T-66:18 (10.1) (6:34) 158
Thu, May 08, 2008
Slow miles
Fast miles
Total Distance
11.50
0.00
11.50
AM: Canal Trail in the rain. The power was out for half of Logan and I had to dodge the cars that didn't realize they are supposed to stop if the signal light is off. "Hmmm, no red light, sweet!"
T-61:50 (7:44) 144
PM: 3.5 on the Planet Walk. Lead-filled legs. No time.
The power was off from my house at least to 400N and 600 E. I don't know if it was off further. I ran at 6-7 so it was plenty light to see. 18 questions left...
Are you watching the kids or going to mutual tonight?
Are you up for a run tomorrow?
Fri, May 09, 2008
Slow miles
Fast miles
Total Distance
6.00
0.00
6.00
Tired, rainy, slow
Sat, May 10, 2008
Slow miles
Fast miles
Total Distance
13.00
0.00
13.00
Ran to Jon's house and picked him up this time. It was nice to have company again after so long running by myself. I have turned into a hermit. Oh wait, I was always that way. So we ran up to the start of the River Trail via the canal trail. Felt much better than most of this week, but still have some sore muscles. I will work on them this afternoon. We ran into Drew M on the canal trail. He was looking good (moving along nicely). He is in great shape. I ran Jon home and then finished my run. Easiest Saturday run in ages as it was the first one that was not a race or a 18+ miler in a few months. Taper time has begun....
T-1:34:45 (7:17) 152
Sun, May 11, 2008
Slow miles
Fast miles
Total Distance
0.00
0.00
0.00
Mon, May 12, 2008
Slow miles
Fast miles
Total Distance
8.00
0.00
8.00
400 W route this morning. Started out slow at 7:40 but picked it up over the run as I got warmed up. Topped out at a 6:33 mile. Most were around 7 though. Did some scraping last night and the legs felt better today. Still some soreness to overcome, but I still have 5 days.
Great goals. I may run with you guys (Kory as well, right?) for the first bit to keep a decent pace and then try to pick it up for a 2:35ish. You guys thinking of going out around 5:50ish or will you go slower than that?
From Cody D on Mon, May 12, 2008 at 18:33:24
I am planning on going out around 6ish. I want to go out EASY and then hammer the last 8...hopefully. You will probably want to go faster. However, there will be a pretty decent group all with slightly different game plans. We'll have to see how it shapes up.
Look for Chad, Walter, Kory, Me and maybe more..all to be around 2:40. I wouldn't bet against you staying with Clyde the whole way either though. You may think about that....
I have thought about trying to stay with the 2:30 guys (Clyde, Sasha, etc.) but am not sure if that would burn me out too much for the second half. I don't really want to be in no-man's land in between running too much of it solo. Ah, gotta love the indecision that sets in during taper madness.
Yeah, last year Sasha came and ran me in then did the same for numerous other runners. I tried not to pass out.
Looking forward to it....
Tue, May 13, 2008
Slow miles
Fast miles
Total Distance
6.00
0.00
6.00
Landfill loop in the morning. Felt good except for the last mile where I had some weird breathing issues. I have also been watching my foot closely as it seems I bruised the bottom. Just making sure that is all it is.
T-42:40 (7:07) 151
Wed, May 14, 2008
Slow miles
Fast miles
Total Distance
5.00
1.00
6.00
Easy 6 miles into Providence. I did manage to get in one final fast mile as prep for Ogden. It was downhill though (~2%). 5:34. Legs are starting to come around. Starting to get excited....
Good luck in the upcoming marathon. Have you guys made any decisions on which legs different people are running for Wasatch Back. I need to start studying the maps, so I don't make wrong turns like last year.
Wish I could be there Saturday. We're heading to St. George. I'll think of you that day so try to call and let me know how you did (I'm sure it will be awesome). At least I heard Kelly is going to witness the race and scope it out for Ragnar.
Love you tons, Good luck.
Mom
Fri, May 16, 2008
Slow miles
Fast miles
Total Distance
2.00
0.00
2.00
2 easy miles. Yep, thats it for today. Hardly was worth it at all. Actually, it was very relaxing and nice. Did 4x20 sec striders to satisfy the desire to run faster. In 24 hours from now I will in Ogden Valley running around Pineview....
Ogden Marathon (26.2 Miles) 02:43:48, Place overall: 9, Place in age division: 2
Slow miles
Fast miles
Total Distance
2.00
26.20
28.20
Ogden Marathon
2:43:48 (by my watch) 9th Overall
Race day began with some easy running in Huntsville as a few of us stayed at Logan Fielding's grandparents place the night before. That was super convenient and nice. We were all pretty anxious, but ready to go. The race started at 7 and the sun was already up and warming things up quickly. I wish this race would start at 6. The race started out pretty good with the body agreeing with the watch on the correct pace. We created a group of 3 pretty quickly (Walter, Ben, and I). Chad and Jeff created their own group not too far ahead and the leaders (Logan, Sasha, Clyde, and Seth Wold) were taking it easy for the first few miles too. The race was pretty un-eventful as we cruised down South Fork chatting and such. We stayed together really well but had a guy who recently moved from New Hampshire? join us for a while. I was feeling pretty good on the easy downhill and as we transistioned to the rollers at mile 9+ I was still happy with the pace. We took it easy (but it still felt like a race). I also was careful to hydrate well taking water or Gatoraide at every station. Things were shaping up nicely with us hitting the half in 1:20:20 (more or less). That was my personal goal was to hit the half in 1:20-1:21. It came so naturally too, so I was pleased. We stayed together (minus the guy from back east) up the big hill and along the lake. We overcame another older gentlelmen who we didn't talk to. We held back until we hit the Dam. I decided to go with the flow and sped up. I gapped my group, and tried to keep the momentum going, but fatigue was setting in. It didn't take them long to catch up with me and we ran together down Ogden Canyon. Ben had a run-in with a half marathoner, but other than that, we just tried to keep it together. I felt a lot better this year in this section, but I was struggling pretty bad. We exited the canyon and entered the trail and I fell apart. I knew I had only 5K to go, but no amount of willpower would make me keep my pace. I felt like I was barely moving. I tried tricking my mind into the "only this mile left, after that you can walk" trick, but it didn't work very well. We got strung out through here and had Kory overtake us all. He had been 30 seconds behind us the whole second half and made his move at a good point. I was in survival mode all the way to the finish. I think the only guy who suffered as bad as me (in my group of course) was Walter who walked to take a drink at mile 25 and couldn't get going again. Pathetic kick at the end for me, but I didn't care at that point. I managed to not pass out or collapse and seemed to recover reasonably well. I was impressed with Ben's race as he was strong the whole way. He got his revenge on all the races I beat him this spring....Now look out for him once the joins the blog. He will be shaving even more time...
I am happy with my race. It turned out about as expected. I really wanted 2:40, but I feel I ran my best race I could for the day. 9 min improvement over last year. ~2 min equivalent effort PR over St.George last year (based on Sasha's calculator). Still some serious work to do to get to 2:30 at SGM, but one step at at time.
It was a good day for Bloggers as we took 10 of the top 12 spots for the men and had one in the womens top 3 (Michelle), and another in the top 10 (Josse). Nice job everyone....
Splits:
1- 6:00 (adjusted for the misplaced marker - they really struggled with marking this race)
Nice race, way to work as a group and get close to your goal (that heat was a killer). That last 5K through town is tough after the downhill let's you open things up.
It was great seeing you again and I look forward to the WBR experience with the two FRB teams.
You ran a great race today- 2 min equivalent PR! And you have a lot more miles of training to come before St. George. Don't worry about the last 5k- our killer speed/big workouts will take care of that this summer. You ran awesome! Top 10 finish, 9 minute improvement from last year!
Cody, nice race on a warmer day. Just my thought, not accilmated to the heat yet may have affected your race. If you were beat, could not tell it from your face coming in. Top 10 with a second place in division. 500 commando points.
Stay Kool, training for the George, B of BS Rools out
Very nice race my friend! Thanks for helping me through a tough time with my legs. I have to say my legs are sooo much better this race than Boston and It was at a higher elevation with hotter temps and no officers trying to book me! And I shaved 5 min. off my time last month. I hope to be able to get my times down to 2:30 by st. george also keep up the great running!
Cody--great race, man. It's funny how we were racing on that course just a few weeks ago during the half m with the 30 mile per hour headwind and freezing temps. Quite a change in a short time, the warmth does zap you especially when you're not used to it. Anyway, this was a nice finish to your Ogden races for 2008 and you should be really proud of your progress.
Nice job Cody. You continue to amaze me. I was having lunch today at the Sky Box and overheard a guy mention that he ran the marathon yesterday. I asked him about it and as we were talking he mentioned how he started out in 8th place. I asked if he was running with a bunch of fast running bloggers and he said he was until he got dropped on the hill. I guess he was the guy from New Hampshire that you ran with.
Yeah, quads are the worst. Nothing feels real great though.
Tue, May 20, 2008
Slow miles
Fast miles
Total Distance
3.50
0.00
3.50
After 3 hours of hauling 5 cubic yards of dirt in a wheelbarrow to various points my backyard, I was free to go for a run. It was slow and easy. I am still working on letting my legs recover, so it was nice to take it easy. I noticed that the Logan River was the highest I have seen it in years. Should be interesting for the next week as it continues to rise.
Enjoy your recovery time (lots of yard work!). Yeah, with a week straight of rain in the forecast, we may have some nice flooding. Get out the sandbags!
So I guess I’m an activist at heart. I noticed we’ve only had 13 votes but 144 views and there are more of you out there. I know some people don’t use the discussion board of the blog so I’m posting this comment on everyone’s blog that has updated in the last few days or so to bring your attention to both the discussion section and the mileage board. Please read the discussion here (http://fastrunningblog.com/forum/index.php/topic,324.0.html) and then vote here (http://fastrunningblog.com/forum/index.php/topic,348.0.html) if you have an opinion. If you already voted, I am sorry about the “spam.” Thank you!
Fri, May 23, 2008
Slow miles
Fast miles
Total Distance
8.00
0.00
8.00
Easy 8 on 400 W route. I think I am just about recovered. Still a few knots and tiredness, but way past the worst of it. I should be good to ramp up the miles next week.
T-58:20 (7:17) 152
Sat, May 24, 2008
Slow miles
Fast miles
Total Distance
13.25
0.00
13.25
We were blessed today to have Walter join us Loganites for the weekend. Fresh blood is good. So what do we do? We take him to the hilliest trail for miles (Deer Fence) and tell him keep up or you walk back to Lewiston (half hour drive away). He managed just fine. In fact, it was me who was the most tired of the 3 (oh, did I mention Jon came too?) It was a fun run with lots of chatting. Trail running season has finally begun. 2 trail runs this week. Recovery week is over, back to 70+ mileage now.
How many feet ascent/descent did you garmin say we ran?
Sun, May 25, 2008
Slow miles
Fast miles
Total Distance
0.00
0.00
0.00
Mon, May 26, 2008
Slow miles
Fast miles
Total Distance
13.00
0.00
13.00
Woke up yesterday to a new pain in the foot. I dont know if it was bruising from the Deer Fence run on Saturday or from wearing cheap sandals the rest of the day saturday, or some other foot problem. It wasn't any better today, but I hoped staying on the trails would give me some padding. I ran with Jon and Walter from First Dam on the Shoreline trail to Green canyon and up the canyon to the end of the road. Weather was perfect. Not the usual Green Canyon Snow/Blizzard tradition. Great day for a run. That is why I didn't turn around at 5 miles when I knew my foot needed to. I wanted to enjoy the best part of the trail. I should have turned around. I am limping horribly and will likely be not running for a bit now. Cross my fingers it is just bruising and will heal quickly...I know I know Ice Ice Ice....
I tried scraping the botttome of my foot and had a hard time becuase it felt so stinkin wierd. What I do to work out the bottom of my foot is take a hard baseball or can of soup (I use a hard ball massager I have had for years)
and roll it back and forth across the bottom of your foot as hard as you can stand it. Ice first and it won't hurt as much. Hope it is nothing serious. Rub your foot out a couple of times a day until you can't feel it anymore.
Well, it is official. I am injured. My foot is not happy. I am still not sure what caused it. Whatever it is. I have some theories. It hurts right at the end of the 5th metatarsal. It doesn't hurt if I push on it with my hand, but there is a sharp pain present when I walk/run. It is worse on the push-off. If I keep my foot flat, it is minimized. See image to see where it hurts.
I don't think it is a stress fracture, but it is possible. I am leaning towards a Tendonitis in one of the Peroneus tendons. It is possible that it is a Jones fracture or a psudo-Jones fracture. Ok, I admit I ahve no clue which one of these it is. Either way, I am resting it to see if it heals. I am trying to stay off of it, but just basically limp around all day. One day at a time...
Oh man! I am so sorry. If it is tendonitis then scraping will help. Do the lateral side, top, and bottom of your foot as hard as you can stand it. Even if it is a stress fracture this will speed up the healing process. Happy scraping:)
Dude, you got an ugly looking foot! Peroneus tendons? Jones fracture? I've never heard of those things! Whatever it is, hope it gets better. If you can't run/walk on it in 3-4 days, a doctor may be required...
If it is peroneal tendonitis you need to massage the belly of the tendon which is on the lateral side of the calf just above the maleolous (SP). The peroneal tendon runs down the lateral side and around the big bone and attaches near the 5th metatarsal. Almost aways there is tightness in the peroneal and deep tissue massage will generally make very quick improvements. Icing the insertion will help, but you need to solve the problem in the belly of the muscle - good luck, I hope you heal soon!
If you are wondering about a stress fracture - do a hop test. If you can hop on one foot it is not likely a stress fracture!!
Is the pain a dull ache, or is it sharp. Does it burn at all. Bone bruising generally feels like a dull ache and is tender to the touch. In regards to massage, it is not the calf. It is on the lateral side of the heel cord right on top of fibula. I will find a picture and send it to you this afternoon!! Happy Healing!!
It is a sharp pain. The pain has lessened over the last 2 weeks, but it is still there. I can't produce the pain by no amount of pushing/poking/stabbing. It only hurts when jumping/running. No pain at all on a bike or swimming or even tapping the foot on the ground.
Here is a link to a picture of the muscle. You do not need to massage as much on the tendon, but by the red part or the muscle. It is likely to be painful to push on but it will work.
What happened? I've had the same thing since late May 2008. I haven't been able to put full weight on my foot in FIVE WEEKS. :-(
I've been formally diagnosed with peroneal tendinitis, and it sounds like that's exactly what you have. The orthopedic surgeon told me to wear a walking boot, but that doesn't seem to *rest* the tendon or lessen the pain while walking. I use crutches for partial weight-bearing. Please let me know if/how you resolved this problem.
I never wore a walking boot, but tried hard to not walk a lot on it. Here is what I did:
ICE-
REST-
Pool running-
Taping of foot-
Hours and hours of TENS device (stimulates the nerves so the muscles contract, helping pain and healing).
Little bit of biking as cross-training. I think it is just a function of time verses how severe the injury was. Be patient and smart and it will come around! I would recommend reading my blog entries and see what I did (good and bad). Good luck!
Thu, May 29, 2008
Slow miles
Fast miles
Total Distance
3.00
0.00
3.00
I was planning on pool running this morning at the outdoor pool near me, but the thunderstorm made me think twice. Most likely would have been closed. I will go tomorrow morning for sure. An extra day of rest is probably better anyway.
The foot seems to be improving a bit. It still hurts to walk, but less severe. I can almost hide the limp if I go slow enough. I can even take the first 10 steps or so pain-free before it starts to hurt. I have been icing and scraping. The swelling has gone down and is minimal.
Here are the original symptoms
Swelling
Pain when walking or flexing the foot
No pain to the touch (no matter how hard I push)
Pain is localized to the 5th metatarsal and cuboid bone
I am still leaning towards tendonitis in the Peroneus tendons (not sure which one). I hesitate going to the doc as a stress fracture would not show up yet and if I am right then I would already be doing the recommended actions. Rest, Ice, Compression, Elevation...and scraping (I doubt a doc would recommend this but I believe in it). I have not been able to find any other injuries that fit my symptoms other than one of those two injuries.
I have seen improvement in a few days with resting. Now if I am maintain some fitness in the pool without aggravating it, I can be back in action quickly. If not, then I am the next casulty for WBR. I figure my chances of being healthy enough to race are 50/50 at this point. I will know more in a week...
PM: Got out for 7.75 miles on the bike (counting it as 3 cross-training miles). I have this old mtn bike that has a kid seat on the back. It was a workout just getting the thing moving. It even broke down right after I turned around to go home. I had to push it on my good leg until I found someone with tools to fix it. No pain at all biking. Good sign...I wore the Garmin for fun.
I hear you with being a WBR casulty if my knee doesn't show improvement I could be one too. At least you did get some cross-training. But your smart by doing the rest. Your an exceptional runner and too good to be down too long. I'll remember you in my prayers.
Did the pain happen all at once or did you have any warning signs?
Fri, May 30, 2008
Slow miles
Fast miles
Total Distance
4.00
0.00
4.00
I woke up all ready to go to the pool to do some pool running. Well, I got there and no one was there. What the? False advertising! They claim lap swimming from 5:30 to 8:30 am. what a rip. I went over to the Rec center hoping they had a pool, but no pool there. Where can I find an open pool in the morning in Logan? I thought about going to a motel pool and see if I can get in one of those, but didn't. At least I was on my bike and got 3 miles in. I decided to bike to work instead of the scooter. 5 More miles in. I will count it as two miles of cross training.
The foot continues to progress. I can walk without a limp now, but I still feel "something" every step. It is not pain, just something not right. Maybe tomorrow I can walk without that "something".
Turns out that the lap swimming doesn't start until June 2. So starting Monday I can go in the mornings.
Sports Academy and USU are the only two indoor pools in Logan, I think, and both are members-only if I remember. Unless they've reopened the Municipool of Death on 10N. You should join the old blue-haired ladies in their crusade to save that piece of junk. Canal is probably flowing by now, right?
Sat, May 31, 2008
Slow miles
Fast miles
Total Distance
2.00
0.00
2.00
Progress is slow and steady. Each day the foot is a bit better. I am guessing that in a week? I will be back running. How much I am not sure.
Did 30 mins on elliptical and 10 walking in the morning.
Mon, Jun 02, 2008
Slow miles
Fast miles
Total Distance
6.00
0.00
6.00
1 hour of pool running. Probably only covered 1000m of distance, but it was an awesome workout. The entertainment was the high school swim team practice. The foot didn't get much better over the weekend.
15 min on elliptical and stretching. This was after an hour of lawn mowing. My foot hurt for the first minute mowing then it felt great after that. Weird. Maybe walking is no longer hurting it.
Ed Eyestone did a study where runners maintained 100% of their speed/endurance doing hard pool running. So as long as you are better in 19 days, you can still do WBR!
From wheakory on Wed, Mar 25, 2009 at 18:00:28 from 134.50.89.33
Cody when you did your pool running how deep of water did you do it in? I'm assuming you also wore a water float belt?
Tue, Jun 03, 2008
Slow miles
Fast miles
Total Distance
5.00
0.00
5.00
Pool running 1- hour. Did ~25x 1min hard 30 sec easy.
Now you should try a ladder- 1 min hard, 1 min easy, 2 min hard, 1 min easy, etc. Up to 5 min hard. Great workout.
Wed, Jun 04, 2008
Slow miles
Fast miles
Total Distance
5.00
0.00
5.00
Pool running in the morning for an hour. Did a ladder workout. 2(min), 3,4,5,4,3,2,2,3,4,5 with a min easy between each one. I was working hard today. Time flew by.
Foot still hurts to walk, but seems to be improving day to day. Still not runnable yet.
Man, Josse told me yesterday that you got injured and I am so sorry! It sounds like you are taking care of business. What pool are you using (I read your false advertising pool blog entry)? Stay patient! I just started feeling some bruising in my heel last night. Got me real concerned but I didn't feel any pain while running, just walking. Hopefully I just stepped on a toy.
I am pool running at the outdoor pool near my home (only 3/4 mile away). It is called the Logan Aquatic Center. Nice place. They open at 5:30 for lap swimming but I am usually the first one there at 6.
Cody. I hope you get feeling better very soon. glad to hear you have become a fish. i think you started a fad with pool running! time to wtite the book and cash inn.
Jon- Its hard to stay focused and maintain an even effort. It is hard to tell as you have no feedback on speed to know what you are doing.
Bull- Just call me a merman or something, right?
Thu, Jun 05, 2008
Slow miles
Fast miles
Total Distance
3.00
0.00
3.00
30 min on elliptical. It was raining therefore the pool was not open. My opinion is that it is best to swim when it is raining. You are all wet, what difference does it make?
20.5 bike ride in the evening. Beth took the kids out of town so I had the evening all to myself. I rode up to Guinevah Malibu Campground and back via the canal trail. I ran into Jon on the blvd and rode with him until he turned around. He was moving pretty good today. Hardly breathing too. The trail was awesome. Hardly any people. I was moving on the lower section of the trail (Gate to start of single-track). 7 mins up, 5 mins down. The single track sections were much slower as they are pretty technical. The hardest part was right before GM campground. As I turned around to come home I read the sign that says that the section of trail I just rode is closed to bikes. Oops. Oh, well.
I thought about counting my biking miles as running to tick people off. Its the thought that counts huh?
T-1:46:30 (11.6 mph) 55:30 up 51:00 down 141 ave hr
Geez, a little electrical shock never hurt anyone. Never mind the fact that men are more likely to be hit by lightning than women....maybe because they like to swim in the rain...?
See, there are definite advantages of being the shortest guy in the world. I also don't enjoy fishing, so no problem there. The only issue would be golfing. I am certainly stupid enough to golf in thunderstorms. You get more holes in when the course is empty...
Fri, Jun 06, 2008
Slow miles
Fast miles
Total Distance
5.00
0.00
5.00
Pool Running for an hour. I was eyeballing the grass field next to the pool the whole time. I decided to give it a try. 250 meters (measured later using Google Earth) of jogging in my shoes on the grass. It wasn't painful, but noticeable. I stopped at that point knowing it would only make things worse. I know it isn't ready yet but hopefully soon?? Walking barefoot is more painful than with shoes. With good shoes on, I can hardly tell there is an issue. Walking barefoot I feel it more. Not from direct pressure from the ground, just the lack of cushioning I believe.
Question: How can I tell the difference between a bone bruise and tendonitis? I am convinced I don't have a stress fracture (due to Scott's comment about hopping on one foot. I can hop without it killing. Therefore, likely not a stress fracture. What if my bones (lets say the 5th metatarsal and the cuboid got friendly to each other and now they are mad? Could that be causing the pain? I am still leaning towards a tendon issue, but it is a thought. While I am grasping at straws, what about a bone spur? If I sent to a podiatrist whould he be able to tell me? Or would he say "Just stop running until it heals."
Aah too bad we can't aquajog (water-run) together. Doing it alone in a tiny section of the pool is too much fun haha! Anyways, swim on! As for your injury, I am unsure. A year ago, I had some tendonitis near this spot (maybe a little more towards the third metatarsal) from tying my shoes too tight, and that felt pretty bad. On the other hand, a runner on our team had a stress reaction in the exact spot you are talking about. Regardless, a little time now may save you a lot of time later. Plus, who doesn't love pool running?
I like pool running better than the elliptical. I enjoy biking much more. If biking were as good for your running as pool running is, I would be content biking daily. I can't wait to run again...
You have to get an x ray from a foot specialist to find out if it is a stress fracture! stop the madness and go see the man?or woman in the white coat!
Sat, Jun 07, 2008
Slow miles
Fast miles
Total Distance
10.00
0.00
10.00
Jardine Juniper trail with Jon today. The only problem was I was biking and he was running. He killed me on the uphill. It was a combination of a rocky and muddy trail. My tires were so caked in mud, I couldn't move. It was super hard. I was working way too hard to be going 5mph up the hills. It was fun though. Did I mention it was muddy? Oh yeah I did. It took me an hour to get up to the top. (5 miles with just under 2000 feet of gain (5400 to 7300)). 24 mins down. It would've been faster but my "shockless" bike beat me to pieces. Jon and I got back to the car at basically the same time. He went and did it again and I went down the canyon to Right hand fork and cruised around on those trails/roads for an hour. I am super tired now.
You may need to look into this- it appears Sasha may be trying to get Hayden onto White WBR team. I thought the teams were already set...
Mon, Jun 09, 2008
Slow miles
Fast miles
Total Distance
3.00
0.00
3.00
Pool running - 45 min
I went to the Podiatrist today to make sure I was correct in my guess of what injury I had. I was correct when pinpointing the tendon that was messed up. I have Peroneal tendonosis. It wasn't tendonitis as suspected, but either way I am sidelined for quite a while. No Wasatch Back Relay for me. I will focus on getting healed as soon as possible and getting back into it. The doctor took x-rays to make sure I didn't have a stress fracture or a bone fragment floating off the fifth metatarsal. No problems like that. The main issue is that it is still pulling on the insertion point whenever I walk or even worse run. So I need to tape the foot to help keep it immobile. The Doc also hooked me up with a portable 'TENS' device. It is a Electrical nerve stimulator. I use it to relieve pain and stimulate the nerves and muscles near the injury to help it heal. I like it. I am using it right now. He recommended that I lay off the biking and focus more on the pool as that will hurt it less. So that is the plan.
Sorry to hear about the injury but you'll come back strong again. Your a strong competitor. Did you feel any weird problems after the marathon, or did it just flare up later?
It's amazing how all of a sudden a injury can flare up and knock you out. That's why I'm being careful with my knee.
From Cod on Mon, Jun 09, 2008 at 23:36:32
It was pretty out of the blue. I did over-extend myself on a super hilly trail run and that did me in. I recommend not doing that. Mild hills, not crazy hills with a rocky trail...
Primarily hilly runs right after a hard marathon... that is what seems to get you. It seems you need extra time to recover after a marathon- can't push it too hard for 2-4 weeks.
No idea on the time frame. It is completely up to me and how I heal. He didn't even guess when it would heal. It has to stop hurting first....Day at a time..
Yeah, going to the doc was just a validation of what I thought it was. Didn't change much, but at least there is no "what if" in the back of my mind. Plus I got a cool electrode stimulation machine. I had better put it on the abs and get abs of steel.
Jon- cast of walking boot is un-necessary. I do have to tape it though so it limits mobility to some degree.
That sucks Cody. It seems like this year everyone has gone the rounds with something. Last summer was better so far- No one was injured, Everyone was getting PR's all over the place. I guess the more we all run the more pron to injury and mishap we are.
From Sasha Pachev on Tue, Jun 10, 2008 at 13:26:42
Contact Jeff McClellan if you have not already. His brother Andrew is willing and anxious to run in the relay.
I guess as long as Sasha is making suggestions for Wasatch replacements. I really think Bill Campbell (wildbull) would be a nice addition. True we could probably find someone faster than Bill, as well as me and probably half of the other guys on the team. However, he has been a consistent blogger and I would believe is known by most of the guys already on the team, has really been training hard this year, and has probably been the biggest support to Steve Hooper and his running store (who by the way, is one of the sponsors of the team)
Sorry to hear about the injury. Which foot is it? I do have a walking boot if you think you would ever need one. Hope the pool running goes well and you can bounce right back from this injury.
What the heck? Cody, you were doing so well this year! In fact look at the photo of you and me in ogden, i was admiring the one coming down the canyon, your legs look so freakin good in that photo! I wish my skinny legs were that ripped! Honestly, check that photo out. If its not in your photos then look in my group of photos. Heal quick and we can still shoot for 2:30's in October. Be good.
Tue, Jun 10, 2008
Slow miles
Fast miles
Total Distance
5.00
0.00
5.00
Hour at the pool
Did ladder workout. 2,3,4,5,6,6,5,4,3,2 with a min easy in-between.
Keep scraping the pronal muscles. This helped me heal from my tendonitis the fastest last year. You can do it every day it you can handle it. Good luck with your recovery.
Wed, Jun 11, 2008
Slow miles
Fast miles
Total Distance
5.00
0.00
5.00
30 min on elliptical. I taped my foot and it gave me no issues. Oh, I was going to go pool running but it was raining until I finished up with the elliptical. Nice.
That's 5.7 years worth of 3 minute repeats! All in 1 hour!
Sat, Jun 14, 2008
Slow miles
Fast miles
Total Distance
7.50
0.00
7.50
Pool running for 90 mins. Same old...
Mon, Jun 16, 2008
Slow miles
Fast miles
Total Distance
7.00
0.00
7.00
Hour of pool running. 2,3,4,5,6,5,4,3,2 (min off). Foot has been feeling great now for 4 days. No pain while walking.
PM: Did 2 miles of slow running in the grass at Logan High. The goal was 2 miles or the first sign of pain/issues with the foot. No problems whatsoever!!! It sure felt good to get out running. Now to watch it closely to see if it gets any worse off. If no ill-effects, 2 miles tomorrow.
T-15:45 (7:53) 159 (high due to heat and/or fitness)
Good news. Do you think the little electrode thingy helps?
From cody d on Mon, Jun 16, 2008 at 12:30:36
Yeah, I think that has been a key component to the healing process. Doctor recommended at least 30 mins a day, the more the better. I have it on about 5-6 hours a day...
Hour of Pool Running 6,5,4,3,2,2,3,4,5,6 (min easy in-between). Foot feels a bit achy, but still ok. Will watch it today and decide on another jog later.
"Achy" is maybe the right word. It feels fine with shoes on, but barefoot at times I can feel tightness or something at the insertion point. I will probably not run today as I have a busy day anyway.
Would you be able to give a couple of us a ride back to Logan after the race (Kory and I)? Hey, wait, that would mean I would have to ride with 2 Blue team guys...
Nope - Cause I am driving Van Go Go for the relay. Sasha will be returning to Provo in it. I will be kicked to the curb and left to bike 180 miles back home. I am hoping my wife will have mercy and come get me. If she does, I would only have room for 1 more.
30 min biking then went home and joined Beth and the kids for their run. I pushed the stroller. Felt pretty good and enjoyed it. First mile in 10:05 then second in 9:33. Beth did great for how little sleep we got last night (upset kid-teething?). My foot was still not 100% this morning but about the same as yesterday. Not sure what to do about it. It feels fine while wearing shoes, but barefoot I can feel some tightness/pulling. Obviously, no plans to step it up yet....
PM: Joined my neighbor who is just starting out running (he is a biker) for an easy 3.5. We went to the end of the planet walk and back. It felt good. Iced my foot in the stream by my house after. No issues tonight with it. No running tomorrow just to be sure. Only pool running.
Ran the Wasatch Back Relay Prologue this morning. It took place on a nice flat course with a good portion of it along the Logan River. I took it easy, but felt pretty good.
Sub-8:00 pace! Amazing! You should have done .1 mile more to break Lybi's 5k record like Paul did.
Sat, Jun 21, 2008
Slow miles
Fast miles
Total Distance
1.50
0.00
1.50
Wasatch Back Relay - Fastrunningblog/St. George Running Center - BLUE team DRIVER
I really enjoyed my experience as a driver/slave-driver. I had a lot of fun with the guys. I was glad to get to re-unite with old friends and to get to know the others. I was with Bill Campbell, Steve Olsen, Kory Wheatley, Stephen (Steve) Cuttitta, James Moore, and Andrew McClellan. They ran their guts out and really impressed me. Thanks for the opportunity guys!
Thanks for captaining and driving, Cody. Now get better so we can go kick some butt at St. George. And let me know as soon as you want to go run deer fence.
It was nice to hang out with you too Kory. You ran awesome! My foot is getting better slowly. So far so good!
Wed, Jun 25, 2008
Slow miles
Fast miles
Total Distance
5.00
0.00
5.00
I finally gave in and bought myself a road bike. I am so excited! I got to ride it today and it is fast. I bought it used. I still don't have proper shoes, so I went in my running shoes today. I biked up to the Quad via the Blvd working pretty hard. 3.6 miles in 13 min (16+mph). Then I ran on the Quad doing laps in the grass. 3 miles in 23:10 (7:43) 156. Then jumped back on the bike and flew down 4th north and on home. 3.86 miles in 11:00 (counting waiting at stop lights and stop signs) (21+mph). I hit 36mph down the hill not really trying. Fun stuff.
Don't worry, I won't put my biking mileage on the blog so you purists won't freak out.
PM: 2 miles with Beth pushing the kids in the stroller. Felt very tired.
Man, I envy your life, sounds like you're always exercising in great places!
So, your blog is titled Tendonitis... I think I have it on the top of my left foot, right where the foot and the leg meet, and it hurts when I run only... have you ever had it there, and is that what it feels like? Any recommendations?
Congratulations for your road bike - sounds like you'll be enjoying it a lot!
My current injury is a little lower on the foot then yours it seems. I feel it on the side of the foot right at the fifth metatarsal. Peroneal tendonosis. I would read some of my blogs from the last month to see more details. http://cody.fastrunningblog.com/blog--Pool-running-45-minI-went-to-Pod/06-09-2008.html
I recommend pool running as that has helped me stay "in-shape" while letting the foot heal. The TENS unit has been helpful too. You must let it heal though!
Are you done with the pool swimming? Any idea when you will be ready for longer (than 3 mile) runs? I'm getting bored by myself. Plus you will have to show this awesome new bike to me.
Thanks Cody. It seems you had pain even when you weren't running, which doesn't happen to me. I guess I should see a doctor to find out better what I have, but I can't find a good doctor around these places, it seems Utah has all the good ones! I'll try pool running... thanks!
It seems you have caught it early. I would recommend cross training until the pain goes away. That way it doesn't progress into something bigger like what I had. Good luck!!
Jon- I am NOT done. I will be pool running tomorrow and many more times. I think it will help me heal faster. I was just excited to ride my bike today. I will be doing 3 mile runs for a while still (not sure on the time-line yet). I have to play it by ear. Lots of 2-a-days with easy miles.
I love my road bike. In the winter I put it on my trainer and ride indoors it's great. Watch out for Jon's out on the road they might be hazardous to you health;)
Enjoy Taylor's old bike. I am glad that someone is actually using it. It is a shame when people buy nice bikes like that and let them sit in the garage. Best of luck getting healthy.
I hate to disappoint you, but I now wash the shorts regularly. And I am contemplating not wearing them for the trail race, instead wearing my training shorts (more pockets could be very useful on the run).
Glad to see you ended up with Taylor's bike. It's nice to keep things in the family.
Thu, Jun 26, 2008
Slow miles
Fast miles
Total Distance
8.50
0.00
8.50
Biked to the Aquatic Center - Pool Ran for 45 mins - 2 min on 30 sec off (lots of reps). Biked home - Dropped off the bike - Ran 2 miles (7:00 then 6:45) in 13:45. I got a little carried away. I was putting similar effort into the run as I was pool running and it got me going too fast. Foot is feeling good. I plan on continuing my ramp-up in miles. I will run some more again this evening.
Got out with Beth and the kids. We ran out to the end of the Planet Walk and back. Beth wasn't feeling well so she cut it short. I am sure the heat contributed.
8:51 pace is pretty fast for Beth and pushing 2 kids. Nice job.
Fri, Jun 27, 2008
Slow miles
Fast miles
Total Distance
11.50
0.00
11.50
AM: Pool running for 45 mins (convert to 3 miles). 2 min on 30sec off. Followed by 3.5 miles of running to end of planet walk and back. I felt like I was moving pretty good. Still out of shape, but getting better. Still ramping up slowly...
T- 24:05 (6:53)
PM: Ran 5 easy miles with Jon. Great to have some company again. Same old 5 miler on the Planet Walk. This concludes the best training day I have had in a month. Lets hope it wasn't too much.
no sweat! sounds like your getting stronger all the time.
Sat, Jun 28, 2008
Slow miles
Fast miles
Total Distance
9.50
0.00
9.50
This morning I biked up to the start of the Logan Peak Trail Race. I watched Drew and Jon take off up the mountain. Good luck guys. Paul was helping direct the runners so I joined him. Afterward, we ran on the Logan River trail to the end of the single track and back. Nice and easy. We did dip below 7 min pace on the way down. Felt good to get out and run. After the run, I biked home passing all the MS-100 riders. To their credit, they were going the other direction though. I got some funny looks. "You are going the wrong way" kind of looks.
PM: Late 4 miler untimed. Foot is feeling great today.
Cody what type of bike did you get? I'm glad your on your way back from the injury. Your going to excel in your next race after you've properly trained again.
Cody are you really healing that quick!? Im going to run the 15k up there and wanted to know if you will be around. If you or Jon would like to help me in I would appreciate it. I ran with Clydes group up in P.C. yesterday and Josh Steffen was there! I told him I wanted to take his crown away! Yeah right! My speed isnt that fast yet but I just may have something who knows. Let me know if you will be around. Your amazing, I know it would take me longer to heal from a stress fracture. I drink too much coke.
I bought a used Raleigh SuperCourse (2005). Its speedy
Walter-
I REALLY want to run that 15K too. I had better not though. If things are looking good for me I will join you on the course at the mouth of Blacksmith and run with you until I can't keep up anymore. It would be cool to see you do well there!
yeah, that would be great. At the bottom of the canyon and if Josh is ahead then hit him on the knee. jk I kidding josh if your ease dropping on us! I told him when I ran yesterday with him to get on the blog so we could spy on him.
Mon, Jun 30, 2008
Slow miles
Fast miles
Total Distance
8.50
0.00
8.50
Was not feeling well yesterday and it lingered into today. My body was just toast. I did manage to get in 5 "easy" miles. It is amazing how hard 8 min miles are when you can't breathe right. I biked over to Logan High and ran laps on the grass. I figured it would be good on the foot. It felt ok today. The grass was way soggy so I was squishing the whole way.
T-39:58 (8:00) 158 (way high for the pace)
Met Paul at the Planet Walk. Temp in the 90's Paul worked me over pretty good. I should have made him push the stroller.
T-27:30 (7:52) 157 (peaked at 172)
Tue, Jul 01, 2008
Slow miles
Fast miles
Total Distance
11.50
1.00
12.50
AM: Pool running for 40 mins (3 cross-training miles) then ran to the end of the Planet Walk and back (3.5 miles). T-24:10 (6:55)
PM: Landfill loop in the heat. I started out easy for the first half mile then decided to actually run. Killed myself the next 5.5. I am out of shape. I did hit one mile in 6:34 though. The rest were about 7ish. Foot is looking good!
T-41:46 (6:58) 162
Wed, Jul 02, 2008
Slow miles
Fast miles
Total Distance
8.50
0.00
8.50
AM: Easy 5 miler on the Planet Walk course. My body is tired and worn out. I am sure it is a combination of increase in miles and fighting a sore throat. Took it easy to try and recover.
Jon - Definition = You are cruel, pointless, wasted space etc. Who would want to go to a park with no trees??
(Stolen from song lyrics by a group called Ludo)
Thu, Jul 03, 2008
Slow miles
Fast miles
Total Distance
9.00
0.00
9.00
Hit the pool with Jon for some pool running. We did about 35 mins there then ran landfill loop easy. It was supposed to be easy, but my body is completely trashed. I was up a lot last night in coughing fits. I was having crazy dreams and the coughing was tied into it somehow. I was halusinating and was all weirded out. I also had a fever, that or was working so hard coughing that I was sweating all night. Better go see a doc I guess.
T-45:30 6 miles (7:35) 161 (should've been closer to 150)
** Doc says it is the beginnings of Laryngitis. Too much taking or smoking or something...
Cody I think before you consider not talking or smoking anymore or cutting your volume you should first try keeping the volume about the same but just talk and smoke more slowly, just a nice easy pace and see if the body naturally adapts and heals it self :-)).
Oh, and I can run to my hearts content, breathing while running is optional.
Beth-
Taking = TALKING
I am "smokin", thanks for noticing!
Fri, Jul 04, 2008
Slow miles
Fast miles
Total Distance
8.00
0.00
8.00
Duathalon of sorts today. I biked up to Blacksmith fork canyon to watch Walter run the Freedom Run 15K. I really wanted to run this race, but there was just no way this year. I hit the far end of Hollow road in 27:20 (17mph). I hit a nasty headwind for me going up the canyon, but awesome tail-wind for the runners. I made it up past the mile marker 4 (11.5 mph up the canyon) before seeing any runners. When I did finally get to them, they were moving. I turned around when Walter came flying down the hill. I coasted next to him for the rest of the race except for the last 1/2 mile. There was some serious competition today with Walter running in 7th? and averaging 5:30 pace coming down the canyon. He sure looked good today. He ended up getting one road-kill at the top of the hill while the guy dry-heaved. So I believe he finished in 6th place. Just under 52 mins. I am sure tail-wind helped the times, but a sweet race either way.
I ran 3 miles with Walter for his cool-down. I was having a hard time breathing as my throat is super irritated. I need to rest and get over this illness as it is killing me.
T-23:40 (7:53) 155
I immediately biked home from Hyrum. 7.5 miles - 20.7 ave mph - 154 ave HR
Counting the 25 miles of biking as 5 miles of cross-training
Sat, Jul 05, 2008
Slow miles
Fast miles
Total Distance
9.75
0.00
9.75
AM: Planet Walk 3.5 slow. I finally got more than 4 hours of sleep last night. I got 11! It was glorious! I am still not able to breathe properly (while running) so just took it easy today. I will get out for more later.
PM: Bethany got bit by a spider yesterday on her leg and today it took a turn for the worse. It is now the size of a silver dollar. She was pretty miserable this afternoon with aches and fever and such. We took her in to insta-care and got her some antibiotics. I put her to bed, then the kids to bed, then left for a run. It was dark so I stuck to trails as much as I could. I hit the planet walk then ran over to Blackhawk park for a faster mile (6:36) and back home the same way. I felt much better this evening and could breathe better. Now off to bed for another long night of sleep...
Just catching up on your blog and I am glad you are running without pain. I'd much rather have a sore throat than a running injury. It goes away faster. So when's your first race?
I am running the Northwest Passage Relay next. I might do a 5K tune-up the week before, but not sure yet. I was thinking about the Des News 10K the day before the relay, but I don't think I have the base in to race that frequently.
Cody- Looks like you're running well again, huh? You're up for Northwest Passage then? I have been running pretty well, but I haven't been updating my blog.
Glad you are still around. I haven't seen you update in a while. I am looking forward to NWP!
David-
Sweet! Are we grilling up some Brugers too??? See you soon!
Seth-
Jon is cursed! Or maybe its me, not sure. I refuse to run Deer Fence!
Tue, Jul 08, 2008
Slow miles
Fast miles
Total Distance
12.00
0.00
12.00
AM: I guess I pushed it a bit too hard yesterday. My quads are sore and my foot is a bit achy. First time to run hills in 6 weeks will do that to you I guess. So I took it easy this morning doing a lot of miles on grass. I ran over to Merlin Olsen park stopping at Logan high to do a few laps in the grass. I did 3 laps at Merlin Olsen and came home. Easy pace. Things started to loosen up by the end.
T-54:47 (7:50) 149
PM: Easy 5 in the heat. Had the stroller and Jon and his oldest in their stroller. Quite the posse crossing main street. Not timed.
Wed, Jul 09, 2008
Slow miles
Fast miles
Total Distance
14.00
0.00
14.00
Providence River Heights
Felt a bit sluggish today so I tried to pick it up. I am still tired from ramping up the miles.
T-57:50 (7:14) 154
PM: Landfill loop (6 miles) with Paul. I ran easy until I met up with him. Then he ran me into the ground. He seems to back in "Paul kick butt" shape. Good for him, bad for his training buddies.
Today I ran a steady state aerobic run. The goal was to be under 7 min pace but not quite at tinman tempo pace (6:15-6:30). I was able to keep all my miles under 7 and most at 6:40 or so. I was pretty tired by the end of this run. Now off to Lava Hot Springs for a few days of camping.
Nice run, welcome back! Have fun at Lava, enjoy the hot pools.
Fri, Jul 11, 2008
Slow miles
Fast miles
Total Distance
10.50
0.00
10.50
AM: 6 easy around Lava
Spent all day in the river and such. Battle wounds all over as proof.
PM: 4.5 even slower around Lava
Sat, Jul 12, 2008
Slow miles
Fast miles
Total Distance
11.00
2.00
13.00
AM: Banged my knee on some rocks in the river yesterday and today it was so sore I couldn't even run on it. Ok, I could but not very far or fast. It is getting better as the day wears on. Oh, it was well worth it.
3 miles in 27 mins
PM: Took advantage of the kids' nap time and drove up to first dam. I ran from there up the Logan River Trail 5 miles then turned around and headed back. Honest pace up the canyon then hit the afterburners for some leg turnover on the way down. Leg felt MUCH better this afternoon. Hit the final 2 miles at 6:13 even. Hot at 4 pm (90F).
6:13 for the last 2 miles- so you didn't break the 10:30 record from the end of the singletrack?
Mon, Jul 14, 2008
Slow miles
Fast miles
Total Distance
12.00
0.00
12.00
Well, if its not one thing it is another. I somehow bruised the ball of my foot on Saturday. I woke up Sunday to some pain and a nice limp. Ice and rest. Today, I hit the pool for a pool running workout. 45 mins of 2 on 1 off. I rode my bike over to the ball-field and ran some laps in the grass. 2 miles. It was super tender. I will go for a bike ride this afternoon instead of running and get this healed quick.
PM: Went on a 23.5 mile bike ride with my neighbor. He pushed me pretty hard. It was a pretty good workout. We started out easy and chatty and picked it up where by the end we were hitting it hard during our pulls. Mendon to Wellsville and back to Logan.
T-1:10 (20mph) 151 ave hr (converts to 7 cross-training miles @ 10 min mile pace)
I hear you my friend. Is that your Dundler mifflen banner at the top of the page? If it is how the heck did you do that?
Tue, Jul 15, 2008
Slow miles
Fast miles
Total Distance
10.00
0.00
10.00
AM: Willow Park Loop. Foot is still bruised and still has a visible red spot (bruise) so I am still not able to get a real run in. I hope it stops hurting soon...
PM: Big bike ride with Corey again. Today we hammered the hills. My legs are toast right now. Good workout. We rode from our house to Logan Canyon up to Right hand fork and turned around at Camp Lomia (1000 feet of climb). We were moving pretty good averaging 18.5 to the turn around when we noticed why. Big wind blowing up the canyon. We had to work just as hard to go 25 down. My HR was in the 160's and 170's going up and 150's and 160's coming down. My HR dropped but my legs were too toast to go any faster. It felt like a 12 mile tempo run.
The foot thing is still very noticeable. Still hurts to walk. There is still a small bruise there too.
I am getting pretty "p-o'ed" about it. It is my foot. Different injury than the banging the knee on the rocks (that healed fast). Different than the tendon issue. This is a bump/bruise between my big toe and second toe on the ball of the FOOT. I can't even walk right now. I will be a very unhappy boy if I have to bail out on NWP. That is my only concern right now. I have a week...
While mine always says "Meet running singles..." - wonder why. Interesting to see what the ads choose are appropriate your your page. Paul's should be an apple.
Thu, Jul 17, 2008
Slow miles
Fast miles
Total Distance
3.00
0.00
3.00
Biking 33 min (20.6 ave)
Fri, Jul 18, 2008
Slow miles
Fast miles
Total Distance
0.00
0.00
0.00
Well, my stupid foot pain has finally been diagnosed.
Here are the symptoms:
Sharp pain between big toe and second toe when pressure is applied
Hard lump size of a small jelly bean below the surface of the skin
Red bruising
Hurts to walk, run, bike, pool run and even think about
Here is what the Podiatrist says:
Bug or spider byte that has calloused and just plain hurts
Are you kidding me??? I have been sidelined by a bug byte that just happens to be on the bottom of my foot? Grrrr!!!!!!!!
It is not healing super fast either. It has improved to the point that I can walk, but not run. I figure I got bit Saturday at Lava Hot Springs (ironically at the same time (more or less) as Bethany and her nasty spider bite. So, as soon as this stupid thing heals I will be able to run again. I am going to hack up a in-sole to give the spot some room and so no pressure is applied and see if that helps. Lesson learned. Don't wear sandals camping!
You need to follow the advice of dora in nemo when she says just keep swimming, just keep swimming. and then put running in that. Your getting behind the ball now, how we going to smash 2:30 when you keep letting bugs bug you? Didnt you read my blog yesterday. I ate bugs for breakfast! Now throw some dirt on that and get out there! (I hope that wasnt to harsh)
Walter- I could run, but at what cost? If by running now I delay healing by a week, all is lost. Since that is the time I have to heal before NWP.
Andy and Matt - I am still coming. I am 90% sure I will be good to go by then. The last 24 hours have been good and I still have 36 more before I will try and run to see the status of my foot. By Tuesday I will know for sure, but I think even if I have only minimal improvement I can race on it.
I know cody, better be safe than sorry. get yourself healed and be good. When I caught mono a couple of years ago, it was a death sentance to me to not run and train. Keep improving! You'll get there.
Mon, Jul 21, 2008
Slow miles
Fast miles
Total Distance
14.00
2.00
16.00
I was finally able to heal my foot up and get out for a run. Taking 4 days completely off did the trick. The foot is 95% healed and improving rapidly. Finally! It felt so good to get out and get some miles in. Kept things easy to be safe. I will get out later for more...
T-44:30 (6 miles) (7:25) 154
PM: Ran with Jon and Paul to first dam via the canal trail (10 miles from my house). Jon continued for more miles and I returned with Paul. We hit 1.5 miles of 6:15 ish pace then backed off. I was feeling pretty good. I guess my 8 week taper did wonders. I hit another .5 fast after dropping Paul off (3:01). I will be pretty tired tomorrow. No foot issues...
T-1:13:30 (7:21) 158 ave 181 max (They got me working pretty hard up the hill)
I was planning on joining Jon this evening at about 7. He is doing a tempo workout, but I thought I would join him for a few miles as his warmup and if I am feeling good, hit a few (1 or 2) 6:15's with him. Do you want to come? I was thinking 6-7 miles total.
Easy recovery run this morning. I was racing/dodging the lightning and nasty thunderstorms. Very entertaining to see all the lightning though. I was super tired and even a bit tight/sore from yesterday.
PM: Bike ride with Corey. We rode up Blacksmith fork canyon from the house to Hyrum city park. It was supposed to be easy-medium but I was pretty tired and it felt hard. Tough ride. 160-170 bpm up the canyon. 150-160 bpm down. Enjoyed a nice dinner with Beth after.
T-1:23:45 (28.35 miles-convert to 8 miles) (20.3 ave) 157 ave
Nice training today, and I'm glad the lightning bolts didn't hit you. Maybe your ride was tough too if you were riding in a headwind. What type of shifters do you have on your bike Shimano 105's, Ultrega, or Dura race?
I really like my new bike it's been great, and I'm saving a lot of gas. I got a Specialized Tarmac Elite 2008 road bike 20 speed. Around 17 pounds, its pretty much race ready for triathlons. I would like to update the shifters, crank set, to dura race someday though.
Wed, Jul 23, 2008
Slow miles
Fast miles
Total Distance
7.00
0.00
7.00
Easy run in the morning. Did the Planet walk 5 miler with 4 striders. Came home and picked up Beth and the kids and did 2 more. Nice morning. I am still a bit tired and sore but improving. One more day of easy running and I am good to go for the relay. Getting excited!
Yup, good luck! Don't forget to give us an update!
Thu, Jul 24, 2008
Slow miles
Fast miles
Total Distance
8.25
0.00
8.25
Wandered over to the Deseret News 10K this morning to watch the race. It was pretty incredible how stacked that race is. Very cool to watch. Even better to be in it. Maybe next year. I did see Nick McCombs run well. I even joined Chad and Adam for a block around mile 2 as they were cruising by. They finished virtually together with Chad having a last minute surge to get by. Michelle L impressed me the most with her long .2 mile kick. I yelled at her at that point (mile 6) to get going and pass the girls in front of her and she did. Very impressive kick. Good job guys. I parked up at the start and ran portions of the course and then ran back to the car with Chad and Adam. Most of it was nice and easy. I am ready to roll tomorrow...
Cody, Thanks for the support. It is always good to see a familiar face during a race. Also, thanks for the yell out at the end. It helped keep me in line and not wimp out too much those last two blocks.
Fri, Jul 25, 2008
Race:
Northwest Passage Relay (185 Miles) 20:01:02, Place overall: 2, Place in age division: 1
Slow miles
Fast miles
Total Distance
2.00
21.00
23.00
Northwest Passage Relay Day 1
Second Place Overall (20 hours 31 min 2 sec)
It was a blast, could be my favorite relay I have run to date in terms of fun mixed with adventure. Very different experience running 5 legs instead of the normal 3.
Friday Legs:
Leg #2 6.28 miles 38:22 min (6:07 ave) Rated Moderate
Leg #6 7.2 miles 44:07 min (6:08 ave) Rated Hard
Leg #18 5.5 miles 32:49 min (5:58 ave) Rated Easy
We were forced to run this relay short-handed due to last minute drops and injuries and as a result we hit the starting line in Blaine WA with only 7 runners to split 36 legs. That meant that most of the runners would run more than the normal 3 legs over 21 hours or so. That made for some interesting logistics. Anyway, I was in Van 1 with Dale, Tim, Matt, and Aaron. We received a 2:00 start time with 12 other teams (some didn't show up) with only 1 team starting later at 3:30 pm. It was quite exciting to start a relay with so many teams to race right off the bat. Pretty new and cool experience (very different than what I am used to in relays). Dale had the privilege of leading off and enjoyed picking off the runners one by one as they all took off out of the gate. By the time his leg of 6.2 miles ended, only 2 teams remained in-front of him. One of my "extra legs" was next. Leg #2 was 6.28 miles (according to Mr. Garmin) and featured some mild rolling hills with much of the leg along the shore of birch bay. I took off in hot pursuit of the two runners in-front of me and did my best to get them. I was close enough to one (thanks Dale) to get them in the first tenth of a mile. The other team took longer as I passed him at 1.25 into the leg. It was a very scenic leg, especially along the beach-front. The problem was that the sun was beating down and the wind was whipping into my face from the bay. Headwind and heat tamed the pace a bit. It sure felt good though to put some good time on the competition.
Leg 2 Total Elevation Loss 103 feet - Total Elevation Gain 62 feet - Net drop 41 feet
Expected pace was 6:37 (41:11) and I ran 6:11 pace (38:22 actual time) and picked up 2:49 off the projected pace.
I handed off to Tim and things were going well until about 2 miles into the leg we pulled off the road to give Tim water and Dale got a little over-zealous pulling off and dropped the front wheel of the Truck into a large ditch. Oh no. Yes, we were stuck and good. We were jumping on the back bumper trying to get some traction to get out when Tim runs by. He looks pretty worried. We quickly give him water and tell him he is on his own for a bit. After numerous failed attempts to get out, we are busy flagging down motorists (fellow relay teams) and checking for a chain or some way to get out. We were not getting anywhere and Dale could not get a hold of a tow truck for some time. the high school team (ended up third overall and one of our closest competitors the whole way) ended up shuttling up our next 2 runners to the next exchange while Dale and I fought the battle at the Truck. A security guard to a neighboring oil refinery was bribed to pull us out with his truck and we were free. By the time we made it back to Tim, he was only a mile from the exchange and totally hot and wasted (he had a 8.25 mile leg in the sun, ouch). Crisis averted, we were able to continue without losing un-necessary time to our competition. Our relay continued as expected without incident for the rest of our van's legs. Aaron and Matt ran their guts out and then it was time for me to run my next leg.
Leg 6. I had about 2.5 hours rest between my legs so I was able to recover pretty well and get out and hit my projected time. I was pretty happy with it. It was tough leg with some good rollers as well. I had some downhill to drop down to sea-level. The bummer was that the hill was some crazy 10% grade that was so steep I was destroying my quads in the process. Once at the bottom, I ran for what seemed forever along the industrial beachfront neighborhood that seemed kind of rough. Once again I was fighting a wind and a hot sun. (I thought it always was raining in Seattle??) I was privileged to climb some nasty hills into the town of Bellingham. The final part of my leg was on a sweet running trail. It was shaded (finally) and mostly flat. The trail was rough and was partial asphalt and dirt. It may have been all asphalt like 30 years ago, but now it is difficult to tell what it is. I did like that part of the run though. Very pretty with the huge bay to the side of you. I passed plenty of casual joggers on that section. I hit the exchange and handed off to Andy in Van 2 and celebrated being half-way done with my legs already...so I thought at least.
Leg 6 Total Elevation Loss 415 - Total Elevation Gain 333 - Net drop 81 feet.
Expected Pace was 6:12 (45:23) and I ran 6:08 pace (44:08-actual time) and picked up 1:15 off the projected pace for my leg.
Leg 18 Total Elevation Loss 8 - Total Elevation Gain 3 - Net drop of 5 feet
Yes it was a super flat leg. I was able to pass 9 other teams during this leg. Quite un-eventful. Running in the dark is fun. I was 20 seconds or so ahead of my expected pace until I had to run an extra tenth of a mile. Bummer. I am happy with it though because I hit what I wanted for that leg. I came into the exchange and flat out ran into Andy. He was supposed to run the way I had just come from and I was in his way. Quite a chaotic exchange. After my leg we drove directly to deception pass state park and tossed our sleeping bags in the mossy grass and got 2 hours of glorious sleep. Continued on tomorrow's entry....
Wow, that looks like an absolute gorgeous run! I would consider doing that one next year. I would have a hard time trying to concentrate on my running and not wandering off in the scenery! Sounds like you hammered it out though. Thats rough being short handed. Way to go!
Sat, Jul 26, 2008
Slow miles
Fast miles
Total Distance
1.00
11.60
12.60
Northwest Passage Relay Day 2
Saturday Legs
Leg #30 5.5 miles 34:14 min (6:13 ave) Rated Moderate
Leg #34 6.05 miles 39:32 min (6:32 ave) Rated Hard
Right before our Van departed we found out that Van 2 needed my help to run a 5th leg. That meant that rather than being done after this leg, I would have one more hard leg to run. That changed my plan of running it all out to be more conservative. I was able to still hit my expected time, but I was really feeling fatigued now that I was on my 4th leg.
Leg 34 was my last leg. Finally! It had the most hills of all my legs. I only needed to average 6:30 pace or so to hit my projected times, but I had already run 24 miles. For a good portion of the run I felt like I was at mile 24 of a marathon. Legs were dead and not cooperating. I ran my best and was never happier to crest the last 100 foot climb and see the exchange at the other side.
Overall, the race was a blast. Could be the most fun I have had at a relay. Cool course, awesome team. Very different experience with 9 runners rather than 12. I am very glad I got to do it and would love to do it again some time. Thanks to Paul for giving us the opportunity and organizing everything. We couldn't have done it without you.
(Day after thoughts) Legs are completely wasted now. Quite the week for them. From 4 actual running miles to 70+ running miles in one week. Not recommended. I will consider it a miracle if I remain un-injured from this. Either way it was well worth it. I had an awesome time.
Man Cody that is awesome! For running so many legs you ran amazing splits. Your fitness is really pretty good to pull off a relay like that. Good job. I'm sure you filled your memory cup up. Sounds like a lot of work but also tons of fun.
You are a running MACHINE!!! Even on you're 4th leg you were flying and form looked great! The race was a blast and I had a fantastic team! Great work, Mr. Speedy!!!
Cody - You really bailed us out. Sorry for sticking you with the tough extra leg but you were definitely the right man for the job. I had a great time and was glad to be part of the team. Would you mind sending me the splits when you get a chance. I have all of the splits for our van but none from yours.
Wow, congrats on a awesome run...only 7 guys for the race and you did so well! Glad to see you are back to form. Keep running strong (well, maybe not this recovery week!).
Great job dude. My legs are dead, I can imagine what yours feel like.
If you have a second at some point can you scan the sheet with projected and actual times and put it up somewhere? I basically stopped keeping score after my leg #2 and am curious how it ended up going.
Thanks for the comments guys. I had a blast and it was way worth it. Even if my legs are worthless now.
Aaron- if you log in to the google spreadsheet that Paul set up for us, you can see the results of all the splits there. If you have problems seeing it, e-mail me and I can get it to you.
Mon, Jul 28, 2008
Slow miles
Fast miles
Total Distance
10.00
0.00
10.00
Tired and cramped leg muscles keep the pace real slow today. I ran with Jon and Paul up to first dam and back. We ditched Jon during his pit stop but he eventually found us again. Easy miles for me this week. I was working hard to break 8 min pace today.
T- 1:19:19 ( 7:56) 151 ave
Tue, Jul 29, 2008
Slow miles
Fast miles
Total Distance
10.00
0.00
10.00
AM: Still working on getting the legs to relax and loosen up. I still feel like I ran a marathon yesterday. Planet Walk 5. Barely managed to pass the few runners out on the trail. Sluuuugish.
PM: Still dragging this afternoon. Hammies are crazy tight. Combine that with two kids in a stroller and the pace was real slow. Sorry Jon.
That'll teach you to run 5 relay legs so shortly after being attacked by vicious foot destroying bugs!
Wed, Jul 30, 2008
Slow miles
Fast miles
Total Distance
13.00
0.00
13.00
AM: Finally got the legs to cooperate enough today for some sub 8 min miles. They still feel like bricks but are improving. Today I ran the 400 W route.
T- 58:22 (7:18) 153 ave
PM: 5 hot miles with the kids in the stroller. Felt lousy as expected.
Thu, Jul 31, 2008
Slow miles
Fast miles
Total Distance
13.75
0.00
13.75
AM: Still making slow improvements. My legs are about 75% there. Still need more work though. This morning I ran the Providence-River heights loop (8). It seemed like ages since I ran that one last. It was nice and cool (roughly half the temp of my afternoon runs).
T-58:05 (7:16) 149
PM: 5.75 with the stroller and Jon pushing his stroller. Hot and slow. Heading out with the family to go swimming.
T-48:40 (8:25) 145
Fri, Aug 01, 2008
Slow miles
Fast miles
Total Distance
10.00
0.00
10.00
Only one run today! It was another perfect morning for running. I felt sluggish, but I am sure glad to be out and running. I ran into Providence and ran the TOU course towards Millville. I turned around once I hit the highway near Blacksmith Fork River.
Good song. I did see a commercial for the TV show House with that song as the soundtrack. Very funny when used in context of Dr. House.
As for the phone #, I hear its Logan's...
Sat, Aug 02, 2008
Race:
Wheat and Beet 10K (6.2 Miles) 00:36:51, Place overall: 4, Place in age division: 3
Slow miles
Fast miles
Total Distance
16.50
6.20
22.70
Wheat and Beet 10K in Garland UT
Jon, Walter, Paul and myself drove to Garland (small town north of Brigham and near Tremonton) to run a 10K. $5 entry fee (non-competitive no shirt no awards). Pretty good turnout (250 or so) for the 5K/10K. I have been feeling lousy all week due to the recovery from the relay and the jump in mileage. I had high hopes of 36 min but didn't even get close.
The race started out rough. I was side by side with some ~15 year old girl running the 5K when she turned for the corner way too soon. She didn't do it very gracefully and cut me off horribly. The problem was that she did it so abruptly that I didn't have a chance to react and clipped her leg. She went flying face first into the asphalt (at 5:30 pace). I swear I couldn't do anything about it. I stopped to make sure she was alright and when she got up I took off too to get the places back I lost. There were 2 high school guys that took off and were in the lead, but Walter, Paul and Jon were close to them. By the mile marker (5:38), I was in 6th. The 2 guys soon turned around at the 5K turn and that left the bloggers in the first 4 places. I was feeling awful by mile 2 and was losing major chunks of time to the guys. Mile 2 had a hill and I never really got going after it. (6:14). Mile 3 had a headwind and I was all alone. (6:12). I was about 18:35 at the turn and had about a 15-20 sec lead on the 5th and 6th place guys. I tried to speed up with the wind now at my back. (5:53 and 5:58) for miles 4 and 5. I was feeling awful and there wasn't anything I could do to get the legs moving any faster. Mile 6 was (5:56) with the big down and big up for the underpass. The final kick was in :57
Bottom line. I did not run well. I kind of expected that due to my list of excuses, but it is always a let down when you just can't run fast. The plan is to keep up the intensity and miles and get into shape for the Top of Utah Half in three weeks. I will use that race to evaluate my St. George Marathon goals.
Props to Jon for winning, Walter for second, and Paul a close third. Top 4 places go to the bloggers! Bonus was the breakfast was free and we got entered into the raffle for prizes. I won a free bike tune up here in Logan ($30 value). Not a bad deal for $5. Well worth it.
T-36:51 (5:57) (174 ave) (Max 182)
3.5 warmup and 3 cooldown
PM: My 'OCD' behavior kicked in today big time and I went out late in the evening for another run. I was just not satisfied with my 12.7 miles today. Hi, my name is Cody and I am a mileage junkie....
I ran up to first dam and back eating gnats the whole way. It was a slow and easy pace. Major heartburn though. Tai food and running don't mix.
T-1:17:17 (7:43) 146
Oh, but I wasn't quite obsessed with my mileage enough to run an extra .55 to get an even 80 for the week.
If its not the race you wanted at least its a hairy workout which is money in the training bank. The mileage jumps sometimes can take away some ability to run really fast too. In the end you'll end up faster but it doesn't show in a race when you do the jump.
No worries- you still did good today, although you should be nicer to female runners. Your fitness is fine, as evidenced by 3 sub-6:00 miles on the way back, especially with the hill on mile 6. Get some rest and keep plugging away at the mileage.
By the way, I hear that doing Big Workouts in the afternoon can help with race times...
Between the relay and the forced injury time off I think you're race went pretty well. You're fitness is bouncing back pretty quickly so just hang on and enjoy the ride. You'll be setting PRs in no time. Quite an excellent race considering how hard it was for you. Now if we could just teach you how to hurdle...
You are taking this running thing way too serious. Tripping a high school girl just to improve your place is a little overboard. You did well considering your body probably wasn't ready to race yet. Good to see the bloggers finish 1-4.
Cody, I would say congratulations on your race, but I feel I would just be enabling your addiction. Just remember that the first step to recovery is admitting that you have a problem :)
Great race Cody! You should have been wearing your wife beater shirt though! Just kiddin! Beating women in a race is meant to be running faster than them, not physically beating them to the ground! Geesh! lol Im just glad it wasnt me that cut you off. (Note to self, let cody have the good start!)
Cody and Josse, you need to call 1-800-RUN-2MUCH! :) But I don't think they can help with Cody's anger issues with women!
Mon, Aug 04, 2008
Slow miles
Fast miles
Total Distance
16.00
0.00
16.00
AM: Landfill Loop
Every time I run this loop I see this guy walking his dog by the Landfill. He always asks "How Far"? Today it was "6". I did some striders (8) every other power pole. They didn't feel so hot, but it did cause my pace to pick up for the rest of the run.
PM: Green Canyon with Jon (10 miles). Today was payback to Jon for all the times he has made me stop for him to take care of his business. I have had some serious problems brewing down under today and it got ugly. I will spare you the details, but 5 stops over 10 miles later we finished the run. Very good run otherwise. Enjoyed the new mile of single-track. Now only 1 mile exactly of road to run on. The rest is trail. About 48:30 up (9:30 pace) and 33:15 down (6:39 pace).
Well, I am glad you are honest with the guy. You could have said "29" and who's the wiser?!
Tue, Aug 05, 2008
Slow miles
Fast miles
Total Distance
14.10
1.00
15.10
AM: Young Ward loop (10.1). Treated today's run as a steady state easy/medium effort. I was hitting 7:15's comfortably but decided to push the last mile (6:08). That got me working. The rumble down under has subsided and I had no issues today.
T-1:11:47 (7:07) 151
PM: 5 miles pushing the stroller and the kids. We ran around Logan High and even around the track for a few laps. Jaxon ran a whole lap. He was pretty proud of himself. Paul and Jon lapped us a few times. My legs and in particular my IT band were pretty tight.
So sad. So sad. I'll dedicate one of the repeats to you.
Wed, Aug 06, 2008
Slow miles
Fast miles
Total Distance
8.50
6.00
14.50
Workout day
Well, at least I tried. It wasn't pretty, but I did my best I could today. I started out by running some warmup (7-7:15) miles to Merlin Olsen Park to the start of the First Dam 10K course. Once there, I jumped into 2 miles of Tinman tempo pace (effort at least) on the course. First 2 miles are slight uphill. (6:25, 6:37). Once I hit mile 2 I immediately tried to do a hard mile at CV pace (which I guess is about 5:55 pace right now). The problem is that this mile has a steep uphill then flat then back down the steep hill. It was ugly. 6:24. After that, I took a 1:30 recovery jogging in circles then another CV mile. 5:57. Better, but slightly downhill (opposite of mile 2). 1:30 rest jogging then 5:55. Better as this one is more flat. 1:00 rest (mistake not recovering all the way). 6:10 for mile 6. Just had lead legs again today. From that point, I ran easy 7-7:30 pace until I hit 13 miles total.
T- 1:30:37 (6:58) 155 ave 171 max
PM: Hiked the Crimson trail with the young men. It was hot, but not too bad of a hike. About 1000 feet of gain in 2 miles. (4 miles total). Long story short, I ended up running 1.5 miles of it looking for the rest of our group. I took it slow though.
My logic was that my body needed some faster stuff (so I attempted CV pace). It told me different once I got going and was closer to MP than anything else. I am not really sure what my paces should be right now due to injuries and time off. I have no clue where my fitness is at. All I know is that I am tired and worn out.
Thu, Aug 07, 2008
Slow miles
Fast miles
Total Distance
13.50
0.00
13.50
AM: Easy and Slow 5 miles on the planet walk route.
PM: Landfill loop via Planet Walk with Jon and Paul. Added a block to get to 8.5 miles.
T-1:08:00 (8:00) 144
Fri, Aug 08, 2008
Slow miles
Fast miles
Total Distance
6.00
0.00
6.00
Easy day very much needed. My tendonitis was acting up last night so I opted to take today really easy. I ran 2 with Beth and the kids then ran 4 more. Nice and easy except for some striders.
Sat, Aug 09, 2008
Slow miles
Fast miles
Total Distance
14.20
1.00
15.20
Long run with Paul. We ran the TOU half marathon course and then ran to Paul's house from the finish line. We wanted to get some faster stuff in, but not too terrible. It ended up being slower than I had imagined, but just right. We actually picked it as we went with the fastest stuff on Hollow road with no tailwind and in full sun. We ran mile 13 in 5:58 including a section of 5 min mile stuff. Easy pace the rest of the way home. Good finish to a tough week and is the longest run I have had since the Ogden Marathon.
Wish I could call 6:40/mi pace easy! Good 80+ week for ya!
Sun, Aug 10, 2008
Slow miles
Fast miles
Total Distance
0.00
0.00
0.00
Stayed up too late watching the Olympics. What an awesome 4x100m freestyle relay race. wow!
Mon, Aug 11, 2008
Slow miles
Fast miles
Total Distance
4.50
8.00
12.50
Medium workout.
I am still working up the Big workouts, but today was a step in the right direction. I ran my Young ward loop via landfill and willow park (12.5 miles). Ideal conditions (50 degrees and little wind). The goal was warmup then 8 miles of tinman tempo at 6:15-6:20 pace with 2.5 miles cool-down. I was able to hit a sub 7 for the second warmup mile and I knew today was the day I would actually feel good. I hit my times somewhat comfortably until the last 2 where I had to work pretty hard. I am happy with the results.
6:18, 6:17, 6:16, 6:12, 6:18, 6:18, 6:18, 6:14.
I wanted to finish the run strong so I kept it at a good tempo the rest of the way home (6:36, 6:35). Course PR for me today. Yeah. Now I should be trashed for a few days, but such is life right?
I could do Wed, but that means I have to do my workouts M and W. As long as you don't mock me for a crappy workout tonight on tired legs, I guess I can do that. Wed will be 8x1000m- you up for it?
Nice consistent pace. Very nice run and you even stayed up late and still had a great performance today. Great job.
Tue, Aug 12, 2008
Slow miles
Fast miles
Total Distance
14.00
0.00
14.00
AM: Untimed 8 in providence.
PM: Untimed 6 on 400W route
Wed, Aug 13, 2008
Slow miles
Fast miles
Total Distance
7.00
6.00
13.00
Workout day
I ran 2 miles warmup then ran 2 at Tinman tempo pace (6:19 for both). I was hot an tired by that point, but had to do the workout. My goal was 5:40 pace for 1000m. I started out with Paul and that was a mistake. He was back to normal Paul shape, in other words, out of my league shape. I went:
3:23 (5:21) 181 max
3:26 (5:26) 185 max
3:36 (didn't even try and stay with him this one) (5:44) 184 max
3:31 (felt better due to a drink break before this one) (5:37) 185 max
3:37 (dying) (5:48) 184 max
3:31 (kicked the last 100m) 5:36) 185 max
So other than the VO2max stuff I did with Paul, I was able to settle into ~5:40 pace for the repeats. They were tough. It messed with my stomach and I was hungry/tired/thirsty for the few miles we ran after. I was grateful for the slow pace. It was a rough workout. Paul did awesome, I did ok, and Jon really had a bad day.
Great job Cody. I did 1000m repeats also tonight. Our track is messed up at Hurricane High, so I have a course measured out in La Verkin on the road, not quite as nice as the track, but it still provided me with a good workout.
Thu, Aug 14, 2008
Slow miles
Fast miles
Total Distance
12.50
0.00
12.50
Easy and slow 6.5 miles this morning.
Slower 6 with the kids in the stroller in the afternoon. Hot and tired.
Fri, Aug 15, 2008
Slow miles
Fast miles
Total Distance
8.00
0.00
8.00
Easy 8 this morning on a new course. Young Ward Loop short (turn on 2200 W instead of 3200?). Legs are still toast, but I was able to manage sub 8 pace with minimal effort.
With your hard workout I can imagine your legs are still at a recovery state. Nice easy run today.
Sat, Aug 16, 2008
Slow miles
Fast miles
Total Distance
18.50
2.00
20.50
Long run with Jon, Paul and Jon's work running club. We ran through rural country roads with lots of smelly sections. The running club was kind enough to provide lots of drinks and even food at the end. It ended up being a pretty good run. I was super tired by the end. Longest run since April and the Striders 30K. We hit some just about every pace between 8:10 and 5:40 at some point in the run. Good overall effort. Jon and Paul united in leisurely waltzing away at 5:40 pace and making me really work to keep up. I might have a shot at breaking 1:16 (my PR) at TOU half next week after all. We'll just have to wait and see...
T-2:22:52 (6:58) 154 ave 177 max (during 5:40 mile)
(Slower than last year by 13 seconds a mile though we weren't really trying to beat it)
** This run concludes my 5th straight week of 80 miles a week! Still injury free! I feel worn out and dead, but I am finally approaching my fitness of last year at this time.
I will be at TOU Half. I will be in the back picking up the roadkill....See you there....
Tue, Aug 19, 2008
Slow miles
Fast miles
Total Distance
10.50
8.00
18.50
AM: Slow and easy 4. Tendonosis on my foot was irritated. Better keep an eye on it.
PM: Big workout with Paul and Jon. Jon picked me up then we ran and got Paul then did a few more warmup then got busy. Hit some major hills on this course. We ran the Millville hills loop (my way). I like this version because the uphills are shorter and brutal, but then the downhills are not overly steep. It made it really hard to tell what pace to go due to the terrain differences. I think I overdid it at first and it messed me up later. Goal pace was 6:20 for the flat miles. (8 miles of Tinman Tempo pace - 6:20)
Mile 1 - 7:04 250 feet net gain
Mile 2 - 6:17 136 up 122 down
Mile 3 - 6:08 76 up 119 down
Mile 4 - 5:51 15 up 237 down
Mile 5 - 6:23 97 up 88 down
Mile 6 - 6:24 140 up 143 down
Mile 7 - 6:23 114 up 152 down
Mile 8 - 6:26 114 up 114 down
Not real pleased with the run. I felt sluggish and wasn't able to hit my goal times. Doing a workout like this in 90 degree weather is tough, but I need to do better. Oh well, its in the books and now my main focus is recovering and resting for TOU half.
You'll bounce back you've done some tough workouts this week. Remember we all feel sluggish before a race. You've proven in your last runs that you'll do well. I would bet on it. You don't need luck you will do great.
I was thinking- if you wanted, you could pace Michelle at SGM for the first half, which should help you be a bit under pace and her a bit over, then take off for the second half.
Jon- That not getting chicked goal is not as easy as it seems. Sounds like a legit goal....I still would bet that Michelle's time at Hobble will be faster than mine at TOU. Will that count as being chicked? What do you think Michelle? You game?
As for SGM, I haven't thought about that approach. Michelle may not want my "help" . What time would she want to go through the half? I don't want to be slower than 1:20-1:21. Food for thought though...
Dale- Thanks, it should be great weather (knock on wood)..I am getting excited.
Your straight up time crushed Michelle, so no worries.
Sat, Aug 23, 2008
Race:
Top of Utah Half Marathon (13.1 Miles) 01:15:56, Place overall: 8, Place in age division: 3
Slow miles
Fast miles
Total Distance
4.90
13.10
18.00
Top of Utah Half Marathon
Goals for the race -
#1 See where I am fitness-wise compared to last year
#2 Break previous PR of 1:16 set on same course last year
#3 Go sub 1:15 (as this is a stepping stone to breaking 2:30 at St. George (eventually))
PR by 4 seconds officially, but missed goal #3.
The day started with a 2 mile jog to the finish line to catch a bus to the start. Felt good and ready. Weather was a tad warm, but nothing to complain about. This race has notoriously perfect weather. Did some more warmup at the start.
Lined up with Paul, Jon, Sasha, and Walter. I joined Jon, Paul and Walter for the first mile but let them go when they really got going.
Mile 1: 5:34 - HR 174
Felt good, right where I wanted to be, but I would have blown up if I stayed with the guys.
Mile 2: 5:42 - HR 176
All on my own now for the remainder of the race. The guys take off like bandits
Mile 3: 5:45 - 175
Just plugging away- Lost some time getting a drink
Mile 4: 5:46 - 176
Working hard to hold this pace
Mile 5: 5:35 - 175
Good downhill to work with here
Mile 6: 5:36 - 174
Last year, this section was super windy (tailwind), this year not as much
Mile 7: 5:38 - 174
Out of the canyon and onto hollow road. I can see the guys start to spread out. They are far out of reach and increasing the gap.
Mile 8: 5:49 - 174
No favorable wind anymore. I always struggle this section of hollow road.
Mile 9: 5:51 - 175
Gas pedal floored, but no go
Mile 10: 5:55 - 175 (57:12 at 10)
We had a headwind through here. Tough section.
Mile 11: 6:06 - 175
Last 1/2 mile was all climbing. Am I dead yet? I can see Walter ahead, but still out of reach, but coming back to me.
Mile 12: 6:22 - 174
Yep, now I am dead. Toughest uphill mile of the race. I have to run 6:15 or less for the 1.1 to PR. Its going to be close....
Mile 13: 5:39 - 178
Mile 13.1: 30 - 183 (184 max)
So glad to be done. I was happy to finish and barely PR, rather than barely not PR. Effort was worth more this year as the wind was less favorable (30 seconds maybe?). Now I know I can PR at St. George if I can stay healthy and continue to train strong.
Cooled down and went home to shower/change/eat then return for the awards. I won 3rd in my age group (behind Jon and Paul). Good showing by bloggers today. 2nd, 4th, 5th, 6th, 7th, and 8th. Oh, and I must mention the chick score was 0 this time. I won't get my mug in the paper now though like last year....
This PR is impressive given your bumpy road this year. 0 chick score? I wouldn't have been able to give you one even if I tried. Did Emily Jameson end up being able to run it?
Great job. I think it's an incredible race after what you've gone through this summer with injuries. Seems like everyone's watch time is 2 seconds faster than the official time. I'd go ahead and call it a 6-second PR! That is 33% better.
Good race today, Cody- a PR with less training than last year and a slower day. You did good and should see another PR at SGM. 6 more weeks!
Did you compare your splits to last year? It is actually freaky- in the whole race, only 2 miles are more than 3 seconds different than last year, and 7 miles are within 1 second. It would be fun to see you race a ghost of your last year today...
PROVIDENCE
— Favored with overcast skies and chilly temperatures, the Cache Sun
& Snow Running Club Top of Utah Half Marathon kicked off Saturday
morning with a record turnout, beginning in Blacksmith Fork Canyon and
ending at Zollinger Park.
With the race up nearly 500 runners
from 2007, race director Kris Siddoway credited the jump in
registration to recent trends and Cache Sun & Snow’s reputation for
putting on good races.
“We went from 708 runners last year and
... we know that we had 1,195 runners cross the start line with their
chips (this year),” Siddoway said. “... We try really, really hard to
put on a good race and I think our reputation shows that.
“...
But I also think it’s a trend. There’s a trend of people wanting to run
half marathons. ... It partly has to do with time. The commitment to
train for a marathon is a little bit harder. You have to train and be
gone from your family and gone from your responsibilities, job,
whatever. When you do a half marathon, you still have to train, but
it’s not as strenuous as it is to do the whole marathon.”
Siddoway
was also impressed by the number of female runners in the field
Saturday. According to Siddoway, female runners made up three-quarters
of this year’s participants.
Finishing first among them was
former Logan High great Megan Call with a time of 1 hour, 21 minutes,
2.89 seconds. Call took advantage of the nice weather, large turnout
and speedy fellow runners to turn in a better-than-expected time.
“It
was a surprise. I was shooting for a 1:22 today, and ran a 1:21:02, so
I was really pleased with my time,” said Call, who is currently
attending graduate school at the University of Utah. “There were some
really good female runners from Salt Lake, so it was nice to see some
familiar faces and be able to chase after them and stay with them for a
while.
“There was a great crowd out today cheering you along, with nice weather.”
Teren
Jameson, of Taylorsville, took the top spot for the men overall,
winning the race with a time of 1:06:41.84. Jameson said he was
counting on coming away with the fastest time Saturday, which is no
surprise as he did so by nearly four minutes, crossing the finish line
with the second-place runner nowhere in sight.
“I don’t know how
much I won it by, but I was planning on winning,” Jameson said. “I just
went out and ran what I wanted to try and run.
“It was nice.
There was a little bit of a headwind is all, but otherwise perfect
weather. A lot of downhill, which makes for a fast race.”
That
second-place finisher just happened to be former USU cross country
standout and 2007 WAC cross country Athlete of the Year Seth Wold. Wold
finished the race with a time of 1:10:37.97. According to Wold,
Saturday’s run was more about training and less about competition.
“Teren
Jameson and I were running together,” Wold said. “I told him, ‘Hey, I’m
doing a workout today, so I’m not gonna go any faster.’ He wanted to
work out a little bit harder, so he took off. When we hit the bottom of
the canyon, he had about a minute lead right there.”
Wold, now
attending the University of Utah, had to end his collegiate running
career when he turned professional. Wold runs professionally for the
St. George running center and fastrunningblog.com.
Wold
won the Ogden Marathon in May of this year, setting the course record
with a time of 2:27:43.35. Wold explained that it has always been his
dream to run professionally, but he found out his times in the shorter
distances weren’t fast enough to make that happen. He would have to
move to the longer races to achieve his goals, and so far it has paid
off.
“In college, I wasn’t quite fast enough to make it to the
next level,” Wold said. “I decided to move up in distance and the
marathon was the way to do it.
“... I’m just trying to live the dream.”
Other top local finishers included John Allen of Logan. His 1:11:40 was good enough for fifth overall.
Paul
Peterson, also of Logan, came in right behind Allen with a 1:12:14.77.
He was followed by Cody Draper, also of Logan. Draper finished eighth
with a time of 1:15:56.49.
Preston’s Nate Burnett finished 11th overall, turning in a time of 1:18:51.82.
Not
only was Saturday’s pleasant weather good for the runners, but the
overcast skies were also a huge relief for Siddoway as dehydration was
less likely in such conditions.
“It couldn’t have been a more
perfect day,” Siddoway said. “The tailwinds coming out of the canyon
were good. Talking to our elite runners, they said it kept fluctuating
from a headwind to a tailwind. It does that.
“The overcast skies
couldn’t have been better, especially for such a big race, when we were
scrambling to the last minute to be ready. But we were ready. It does
help me to not be so worried about people dehydrating.”
Cache Sun
& Snow will now get ready for their biggest race of the year on
Sept. 20 when runners will converge again in Cache Valley for the Top
of Utah Marathon.
AM: Easy miles on my easiest / flattest route. Young Ward loop. It was dark for the first 3 miles. If it weren't still 97 degrees in the afternoon, I would think that fall was coming. I am still a bit sore from Sat, especially right behind the knee (upper calf). Overall, not too bad though.
T-1:14:00 (7:20) 10.1 miles 147
PM: 5 Easy miles in the hot sun. Ran into Jon by the aquatic center and he followed me home. Still tired, but not very sore anymore.
Tue, Aug 26, 2008
Slow miles
Fast miles
Total Distance
16.15
0.00
16.15
AM: Providence Hills loop. Still taking it easy as a post-race recovery. Soreness is gone, but the fatigue is there. I will likely be fatigued through Thanksgiving so whatever...Warm and smoky out today.
T-62:27 (7:40) 8.15 miles 147
PM: Took advantage of Beth and the kids being gone for the evening (they are at my sister's bridal shower) and ran up Green Canyon after work. Pretty nice weather. It had cooled off pretty good by then. Nice and slow on the way up (1150 foot net gain). I ran 4 miles which put me just past the end of the road and up the single-track about a quarter mile. 4 miles in 38 min. Turned around and picked it up. Passed 2 bikers on the way down to a 26 min split for the way down. In all, it was 6 miles of singletrack and 2 miles of dirt road. Good run.
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.
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?
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.
Figures I leave just when the weather finally gets cool and nice for running.
Thu, Aug 28, 2008
Slow miles
Fast miles
Total Distance
6.00
0.00
6.00
I was lucky enough to get a waterskiing trip in last night. I got 2 great runs on some surprisingly calm and warm water. Not bad for Hyrum lake. I also got in some intense tubing. Needless to say, I worked muscles I didn't know I had. Today's run was more of a shuffle, but a recovery day was in order so no biggie. Landfill loop nice and easy.
Time to break out the waterskiing to running miles equivalency calculator...
Fri, Aug 29, 2008
Slow miles
Fast miles
Total Distance
10.00
0.00
10.00
Between 9.5 hours driving yesterday and waterskiing on wed, my back is tweaked. My form is all messed up but I was able to get it to loosen up a tad during the run. I got in 10 miles on a bike path at my Dad's house in Denver. Luckily he is a LMT and can fix me up...
South Platte river trail in Denver. I ran starting at 104th and made it most of the way to downtown (made it to I-70). Easy pace on the way out (7:00-7:30) and harder the way back (6:30-7:00). Caught and passed the 7 min guy at mile 15 and kept putting a bit of time on him every mile. Last mile in 6:28. I was hot, tired and glad to be done.
T-2:18:20 (6:55) 153 ave (low 160's at 6:40 pace) 171 max
Mon, Sep 01, 2008
Slow miles
Fast miles
Total Distance
9.25
6.00
15.25
Big Workout -
Last morning in Denver so I took advantage of the bike trail for one more day. The goal was warmup - 1 mile tinman tempo then 6x3 min at CV pace (estimate at 5:40) with 1 min rest in-between then finish with 1 more mile of tt. It didn't go as well as I hoped due to major fatigue, but I did my best. I went:
5 miles warmup (7:20-7:37 ave)
1 mile tempo - 6:22 rolling up
Rep 1: 5:43 pace - rolling
Rep 2: 5:53 pace - rolling up
Rep 3: 5:55 pace - rolling up
Rep 4: 5:50 pace - rolling down
Rep 5: 5:57 pace - flat
Rep 6: 5:58 pace - flat
1 mile tempo- 6:15 rolling down
As you can see, after the first rep, I knew I was in trouble and wasn't going to hit my times. I decided to finish the workout and at least try. It ended up being mostly MP miles, but that is better than nothing. Oh, well, at least I got to sit in the car for 9 hours and drive home as a recovery. Fun stuff.
Good news of the weekend was that our house that we are selling went under contract! We now have 3 weeks then we are homeless until sometime in December when our house is finished being built. Hmmm, should make life interesting...
Thanks Brent. It is very hard to run on the road. Permanent jet-lag. Or in my case, car lag.
Paul-Jon-
If all goes well, we will be out the day of TOU. Plan your schedules accordingly (to be out of town just when we need help). Luckily Logan is immune to recession/boom. It is just Logan.
We don't know where we will rent yet. Since it will be only 3-4 months we will probably find a small place to shack up. Any places you know of that do month to month or 3 months leases?
David- about 9th west and 10th south in LOGAN. 1/2 mile from my current place. It is 2 houses away from Jon's place. Yep, don't know what I am getting into....
Congrats on the sale of the cutest house in Logan. (That's why it sold so fast). Your new house will be the cutest when it's built. Or should I say it will be the studliest? Anyway, do you need help moving from us? Is that a loaded question?
Tue, Sep 02, 2008
Slow miles
Fast miles
Total Distance
13.00
0.00
13.00
AM: Back to the frozen tundra now. Easy 8 on 4th West route. Had to wear gloves for the first 5 miles. The scooter ride to work was worse though.
PM: Perfect running weather this afternoon. Met up with Jon and Paul between apartment hunting. "easy" 5 with them. Something was wrong with everyone to cause us to run a blistering 7 min pace.
Cody what's your pace going to be in TOU. I'm thinking about doing it as a training run, but don't know yet. Do you have anyone else doing it with you?
My original plan was to run the 5K then run the marathon course backwards to meet up with Andy and run with him till the end. That way I get a good workout while supporting the local marathon. I will have to see if that is logistically possible since I will be likely moving to an apartment that day too. I will not be running the whole marathon that day for sure though.
Young ward loop via landfill. It was not a fun day out running. It is hardly worth mentioning. I should have stayed in bed, but I had no choice but to get my run in this morning. Blah.
A loop around a landfill? Maybe you should run somewhere more scenic to make it more pleasant.
Thu, Sep 04, 2008
Slow miles
Fast miles
Total Distance
8.10
5.00
13.10
Half Marathon today by myself. I ran up to just past the Stokes Nature Center on the River trail and back via the canal trail. Nice afternoon for a run. I kept the pace honest up to the canyon (7:20 ave) then turned it on for 5 miles or so coming down (between 5:58 and 6:30). I was working pretty hard (for the pace) but got 'er done.
Easy miles on the Jordan River Parkway. I ran into Brent biking and chatted for a min. It was a nice day out. Now off to see my little sister get married.
T-62:50 (7:43) 142
Comments
From RivertonPaul on Fri, Sep 05, 2008 at 12:54:48
What part of the Parkway do you run on? I live down on 11900 South right by the river. Anyway, hope you enjoyed the wedding!
Sat, Sep 06, 2008
Slow miles
Fast miles
Total Distance
17.00
3.00
20.00
Long run today. I ran to Paul's house and picked him up and ran to the end of the canal trail and back to his house. He woke up from his zen/zombie state and became coherent by mile 4. Needless to say it was an easy pace. I dropped him off then returned back to the canal trail and continued up Logan River Trail to about second dam and returned home. On the way home I hit some faster stuff when I hit the downhills. However, I seemed locked into an easier pace today and couldn't really get moving. When I passed Paul's house again on the way home, I witnessed an accident right his intersection. A car didn't stop at the stop sign and got T-boned. Everyone is ok.
T-2:30:00 (7:30) 146
Mon, Sep 08, 2008
Slow miles
Fast miles
Total Distance
6.00
10.00
16.00
Big Nasty Workout
Up at 5, drove to the top of Hollow Road at the mouth of Blacksmithfork Canyon. Got out of the car and 15mph winds were blasting out of the canyon. Mixed feelings about that. Headwind at first, but then tailwind when I would need it. Sweet!
Here was the plan. 4 miles warmup (I went about 7:30 pace uphill into the wind). Then the workout part. 4 miles at MP then 3 min easy, 3 miles at MP then 3 min easy, 2 miles at MP then 3 min easy, then 1 more mile at MP then cooldown. Goal MP is ~6 min/mile
Set 1
Pace
Terrain
Mile 1
6:21
Up the canyon
Mile 2
6:24
Up the canyon
Mile 3
5:54
Down (opposite of 2)
Mile 4
5:57
Down (opposite of 1)
Set 2
Mile 5
5:59
Down - no wind
Mile 6
5:53
Down - no wind
Mile 7
5:48
Tail wind kicked in
Set 3
Mile 8
5:46
Good wind
Mile 9
5:51
Out of the canyon
Set 4
Mile 10
5:49
Hollow road
For my 3 min rest in-between sets, I turned around and ran back up the canyon to maximize the time in the canyon. My last set put me just over a mile from the car so it was nice and easy for my cool-down. I think overall, it went pretty well and was able to simulate SGM pretty well. The effort was there and once I got into a groove, I was able to keep the pace going pretty well. The breaks were sure nice though. Another big workout in the books.
AM: Nice and Easy 8 on the Providence - River Heights loop. Body wanted to go slow, so we went slow. Not timed
PM: ~5 with Paul and Jon pushing the kids in the stroller. I didn't wear a watch, but it was pretty slow. Still trying to get life back in the legs. Probably won't happen this week.
Wed, Sep 10, 2008
Slow miles
Fast miles
Total Distance
13.00
0.00
13.00
AM: Providence canyon road route (8) this morning. It was dark for 90% of the run. Bummer. Fall is here.
PM: Planet walk 5 pushing Lily in the stroller followed up with pizza.
Survived with nary a scratch or a ding. I was impressed by the thoughtfulness of including a couple sheets of paper towel...I was able to wipe the grime from all its travels off once it got here!
Dale- Good deal. I was only thinking of you when I included the paper towel. That's me, always thinking of others...
Jon- Mmmm firehouse...
Thu, Sep 11, 2008
Slow miles
Fast miles
Total Distance
9.00
6.25
15.25
Big Workout
4.75 mile warmup @ 7 min pace to USU track.
1-400m in 80 seconds
4x1600m at LT pace (~5:45) with 200m recovery
5:43
5:42
5:41
5:38 (with big kick)
2 miles at Tinman Tempo pace on the road
5:55 (downhill)
6:19 (flat)
Rest of the way home was at about 7 min pace. I felt pretty good today until about mile 13 then I felt a big bonk coming on. I could tell that I had ran out of fuel. I got all light headed and dizzy, but survived the rest of the run.
Looking good this close to your goal race, especially when you repeats are all below your target times. Sounds like you didn't eat enough pizza yesterday though....
Great workout Cody! Do you think you'll be back for a 2:30 something? There are alot of us shooting for that this year. Kory told me their trying to get us together to see if we can work on hitting that. The way Kory just ran that last marathon, he sounds like he'll have no problem. Keep up the good work.
Walter- sub 2:38:47 is the primary goal with a secondary dream goal of 2:35. I will likely be between the two. I would recommend you run around 1:19 or so at the half and then go hard. I remember clearly passing you in the final miles last year while you were busy dehydrating yourself. Don't go out hard! Remember what you learned in Ogden. Kory will likely be around 1:19 (me too hopefully) as he likes to take it out slow and build late into the race.
Dale- SGM should be run with about a 4 min negative split. Last year I had only a 1 min negative split including my customary bonk. So, in theory, 1:19, 1:16 should be do-able. If I were a betting man, I will go 1:19:30 - 1:17 = 2:36:30.
Believe it or not, I do feel some guilt when you leave in the morning, then I feel guilt when you come home all gaunt. You are amazing.
Fri, Sep 12, 2008
Slow miles
Fast miles
Total Distance
8.00
0.00
8.00
Providence River Heights loop with Paul in the morning. Nice and easy pace. Great to have company on my morning runs. That hasn't happened in quite some time (not counting Saturdays).
That's funny. I guess I am a bit of a loner, so it fits.
Sat, Sep 13, 2008
Slow miles
Fast miles
Total Distance
17.75
5.00
22.75
Long run with Jon, Paul, and Ruth with Jon's work running group. They had water and Gatorade/Powerade every 3 miles. We stopped at most of them. The route was sweet (Blacksmith Fork Canyon), but the cars were especially frequent today. Before we started, Jon and I ran ~2 easy miles in the dark. Jon and I were dropped off at Mile 3 of TOU course and we ran up to the start. Paul and Ruth started at the top and gave us some "roadkill" to go after. They held us off pretty good until they waited for us at the first "aid station". From that point on we ran together down the canyon. Jon and I ditched them at mile 12 of the course and hit some faster stuff. I wanted to work on running MP while super tired. This fit the profile perfectly. We went 5:49, 5:48, 6:04 (we went up the big hill (1/3 mile long) instead of turning onto hollow road, so this mile included going up it then recovering on the way down). Then we backed off to Tinman Tempo pace 6:22, 6:16, then practically sprinted to catch Ruth and Paul at the finish. Overall, it was an excellent run and one that should help the body be ready for the big dance.
T-2:21:10 (20.6 miles) (6:51) 152 ave 183 max (big hill)
T-16:22 (2.15 miles) (7:40) 142 ave - Early run with Jon
** Longest run this year (not counting Ogden Marathon) at the end of my highest mileage week ever including 2 big workouts and a quality long run. Great week of running!
Nice job on the super high-milage week. Now relax, get lots of sleep, and move your house. Then you'll be ready for SGM.
By the way, after today's workout there is no way you can tell me that you aren't in better shape than last year. You couldn't have done the run this fast last year, in my opinion.
Or at least I tried. Wasn't feeling great today. I should probably have postponed it until tomorrow. I had a tight hamstring all day yesterday and today. It wasn't letting me really get the legs moving today. The workout today was 8x3 min at CV pace (5:40) with 1:30 rest in-between then some Tinman tempo miles after. I ran the Millville hills loop the correct way then continued on TOU course.
3.5 mile warmup @ 7:20-7:30
3 mins at the following paces -
6:52 pace (up-hill)
5:30 (down)
5:49 (rolling)
5:24 (down)
5:47 (rolling)
5:47 (flat)
5:45 (slight down, then flat)
5:46 (mostly flat)
That put me at mile 21 of TOU so I ran to 23 trying to go 6:20 pace. I went 6:17 then 6:24. I half-heartedly ran one more but ended up at 6:35 so I was done and ran home with cooling down at ~ 7 min pace.
Overall, I am sure the long run Saturday affected me quite a bit. The hammy loosened up a bit, but it will take a few days to work the kinks out. Another workout in the books even if it felt like I was just punching the clock and not doing anything special. Easy day tomorrow is in order.
Uh, its only sub 5:50 pace for 3 mins each repeat. Fartlek style. I would call it an average workout, but I am glad I gave it a good effort and did what I could.
Cody, I think your running goals should be adjusted, great comeback from injury. Good to see you on the parkway the other day and thanks for the kind encouragement.
Have a great St.George
Stay Kool, B of BS Rools out
Tue, Sep 16, 2008
Slow miles
Fast miles
Total Distance
13.00
0.00
13.00
AM: Providence - River Heights Loop the opposite direction. Wore the Garmin to keep the pace slow. Not a problem. Nice and easy.
T-61:06 (7:38) 141
PM: Easy 5 untimed. Where you ask? Take a guess...
Actually this is the last big one before St. George (there will be small and medium workouts but no big ones) so I wanted to make it count. I repeated the workout I did Aug 27th of this year. It consisted of 5 warmup miles on the TOU course to mile 18, 2.5 miles on the course at tinman pace and then turning around and running the whole way home at Tinman pace as well. 10 miles at the faster pace. I ran it in 1:39:15 on the 27th so that was the time to beat.
Warmup miles - @ ~6:55
Tempo stuff - 6:22 up, 6:33 up, 6:18 up/down, 6:12 down, 6:13 down, 6:31 millville hill, 6:31 rest of the hill, 6:04 down, 6:11 flat, 6:13 flat
I might have pushed it into MP for the last 3 miles, but I got the job done. 1:30 faster today. Overall, a great workout that I am happy with.
Awesome running it faster than the 27th! I am excited to cheer you on at SGM... too bad you couldnt spare two more minutes this morning. Great running!
AM: Easy 8 on 400W route. Not timed, but would be suprised if I broke 8 min pace.
PM: Evening run got scrapped. No time and foot issues...bummer
Fri, Sep 19, 2008
Slow miles
Fast miles
Total Distance
7.50
0.00
7.50
Ran to Paul's and joined him on a loop around the TOU 5K course (slowly). Looks fast and fair. PR worthy course. The only problem is that my foot hurts! I felt a twinge in it during the last mile yesterday morning and it never went away all day. I didn't run last night in hopes of a fast recovery, but it was still hurting today. It got worse through the run. Grass helped. I will have to play tomorrow by ear and see what I can do.
The foot pain is at the highest point in the arch. Tender to the touch. Putting weight on it causes slight pain. I would rate the pain very low, but very worrisome.
Wait a minute I'm old (37). I need to hold on your shorts in SGM to keep up so don't fall apart. You guys (Cody, Jon) are going to run well above your expectations.
No it is all in your head. But just in case ice and rolling out the arch is what I would do. I have been taping my foot and it has really helped, if you would like to how to tape your foot I can explain just let me know.
Sat, Sep 20, 2008
Race:
Top of Utah 5K (3.1 Miles) 00:17:08, Place overall: 2, Place in age division: 2
Slow miles
Fast miles
Total Distance
15.40
3.10
18.50
TOU 5K Goal for the day was to break my PR (17:08) set last year at the Draper Days 5K. That course is a point to point with an aided first mile. Today's course was a loop, mostly flat, but slower than Draper Days. A PR today would be worth more (15-20 seconds ?). I got there early and got in 4 miles of warmup, some with Paul. The race looked pretty small (~200 runners?), with Paul being the obvious favorite. One other runner looked serious and I was introduced to him in the first 200m by Paul. His name is Joe Furse and he is on the blog as well. He recently moved to Logan and is attending USU. He will be a good addition to our Logan group. The first 1/2 mile I more or less ran with Paul and Joe with them putting 12 seconds on me or so on the second 800. We quickly gapped the rest of the field.
I hit mile 1 in 5:21 (176 ave HR). I tried to keep the pace going but mile 2 had a short but steep hill that took some juice out the legs. I was slowly catching back up to Joe and we pulled even by the mile marker.
5:35 for mile 2 (185 ave). I kept the intensity up the best I could and was able to drop Joe on another small hill at 2.25. From then on, it was my goal to do the best I can to get close to 17 min.
Mile 3 was 5:32 (188 ave). Too slow to break 17, but I will have to kick hard to get close. :39 for the final bit (190 ave). No juice in the legs as I was only able to get to 5 min pace on the kick. (Mile splits are based on Garmin miles)
17:07 by my watch. 17:08 officially. 3.13 miles. 5:28 average Overall, a successful race even though I officially tied my PR. After a LONG wait and some miles cooling down while waiting, we got our awards. They were very impressive for a 5K. It is hard to describe so I wont try, but it was cool. Paul, Jon, Joe and myself then ran the TOU course backwards to meet up with Andy. While doing so, we saw the leaders and enjoyed watching the race unfold. We caught up with Andy as he had just passed mile 20. He got blown away by the wind, rained on, all while the sun was shining. Crazy weather day. Andy ran well, and was in the 7:30 range for his final 10K. He was pretty worn out and was saving some for SGM, but overall he ran well beating a 3:05 goal he had. He passed a good amount of people while holding off everyone behind him. Good Job Nick, Sasha, Steve Cuttitta, Bill Cobler, Ben Vanbeekum, and of course Andy (all people we saw racing) and others who I didn't see. I ended up running 11.5 miles between the cooldown and running with Andy. 18.5 miles for the day. * Foot was sore during the warmup, but didn't hurt during the race. It was achy, but not too bad for the rest of the running. A good sign that it is nothing serious.
Nice PR tie. Guess getting second is pretty okay too, right? Good work!
Mon, Sep 22, 2008
Slow miles
Fast miles
Total Distance
13.00
0.00
13.00
AM: New route from our new apartment. I ran a shorter Young Ward Loop via the landfill. It was pretty quiet out this morning. Wasn't sure if it was the rain or all the local runners are crippled from the marathon and didn't venture out today. Today's run was slow and easy. Foot is 95% better. I think I am out of the woods with that one.
T-63:10 (8.25) (7:40) 140
PM: Easy miles with the Guys (the group now includes Joe). I wasn't feeling too spectacular today. Oh, well. I did hit the pool and hot tub at the Crystal Inn afterward.
T-37:00 (4.75) (7:47) 136
Comments
From RivertonPaul on Mon, Sep 22, 2008 at 11:55:21
Glad you foot is healing up. Thanks for the encouragement, also.
Hey in my book your an awesome cool guy, and great to be around. I'm horrible at carpenter work and would cause more harm if I tried to build a house. I would like to buy some land someday and do the same, but for a cabin get-way.
I'm glad the foot is better and your going to roll in SGM. I'm debating now if I'm going to show up because of the drive and I have to be back by Saturday.
I hope you do come so you can pull me along. It sure makes for a long day though, to drive back same day. Tough call.
Tue, Sep 23, 2008
Slow miles
Fast miles
Total Distance
8.25
4.00
12.25
Medium workout -
5x4 minute at CV pace (~5:40) with 2 min recovery. I joined Jon and Paul for this workout on the North Logan Loop. Not much to report other than it was an average performance considering the tired legs I have.
Leg 1 - 4 mins at 5:10 pace (good downhill, pretty much ran all-out to stay near Jon and Paul)
Leg 2 - 4 mins at 5:46 pace (good split considering it was rolling up-hill)
Leg 3 - 4 mins at 6:09 pace (all uphill, but it was ugly)
Leg 4 - 4 mins at 5:46 pace (flat/slight down) My body is telling me I am done.
Leg 5 - 4 mins at 5:53 pace (flat/slight down) Don't know why I even bothered with this one.
Rest of the run was easy. Good thing.
T-1:28:15 (7:10) 153
Wed, Sep 24, 2008
Slow miles
Fast miles
Total Distance
8.00
0.00
8.00
8 easy miles in the brisk morning on the 400 W route. Recovery day.
I am looking for some guys to start out the marathon with. What is your goal this year? I saw your time from last year and unless you are planning on trying to break 2:30, we are probably about the same speed.
Young Ward loop with Tinman Tempo. 2 mile warmup then 6 miles at 6:15 pace, followed with 2.5 miles cooldown. I went 6:13, 6:15, 6:14, 6:13, 6:15, 6:12. Average HR during that time was 168. Felt better today than on Tues, thankfully.
T- 68:15 (10.5) (6:30) 161 ave
Fri, Sep 26, 2008
Slow miles
Fast miles
Total Distance
6.00
0.00
6.00
Easy miles on Planet Walk loop. I followed it up with a run to Logan High to do some strides in the grass. I had the brilliant idea of doing them on the astro-turf on the football field. It was perfect. Springy, not cold and wet and exactly 100m long. Did 8 of them.
Comments
From RivertonPaul on Fri, Sep 26, 2008 at 17:06:23
Is the Logan High football field metric? Just kidding.
Opps, I guess so. I suppose if I had called it futbol then metric would work.
Sat, Sep 27, 2008
Slow miles
Fast miles
Total Distance
14.00
0.00
14.00
On Vacation in Park City for the weekend. I got up early and drove to Willow Creek park and ran on the dirt/gravel trail back into Park city. It changed back into asphalt, but was still a nice trail to run on. I followed it all the way up to Deer Valley and exchange 35 of WBR. (~500 feet of climbing). I retraced my steps back to the park and added a bit on beyond that on the trail. a fair amount of the run was on the Prak City Marathon course. I may give that one a shot next year. Cool course. Pretty hilly though. I hit some slow miles on the uphills, and hit some faster stuff on the downs. Back to enjoying my weekend...
T-1:38:30 (7:02) 155
Mon, Sep 29, 2008
Slow miles
Fast miles
Total Distance
7.50
2.00
9.50
I got a little carried away with the miles today. I guess it will just make my wed or thurs that much easier. I ran over to the fairgrounds and did 6x100m striders while waiting for Jon. They were pathetically slow, but the did get the body warmed up and ready to go. When Jon came, we did mostly easy miles with 2 faster miles with full recovery in-between. I was shooting for 5:30 range and got a little excited the first one and went too fast. I made Jon give me a 10 second head start with the idea of me holding him off and he trying to catch me. It worked well to pull us to a fast time, but probably too fast. I went 5:25 then 5:29 for the second. We ran back to his house and checked on the progress of my dirt pile. They have actually been working hard on it all weekend and have gotten the foundation poured today. After dinner (thanks for feeding a starving batchelor), I ran home (hence the extra miles).
Easy 3 miles including 5 strides. Felt pretty good. I am going to SLC today for the night then on to SG on Friday.
This is a comparison of this year and last for the three months leading up to the marathon. (July, Aug, Sept).
2007
2008
Total miles 3 months pre-marathon
922
951
Total miles 6 months pre-marathon
1634
1639
Total miles ytd (Sept 30) pre-marathon
2300
2508
20+ mile runs 3 months pre-marathon
5
4
15+ mile runs 3 months pre-marathon
12
15
20+ mile runs ytd pre-marathon
9
9
15+ mile runs ytd pre-marathon
23
27
Days missed 3 months pre-marathon
0
5
Days missed ytd pre-marathon
0
27
TOU 1/2 marathon time
1:16:00
1:15:54
Best 5K that year
0:17:08
0:17:08
SGM Time
2:38:47
????
So, even though I was plagued with injuries during the summer, I have been able to train slightly better (more volume and more big workouts) than last year. Combine that with course experience and I should PR this year. So my goals for the race are as follows:
Good luck down there. I think you've got a really good shot at knocking off all of your goals on the list....that relay you ran really helped kick-start your fitness :0)!!!
Seriously, make sure you wear your fast shoes and I'll anxiously await your race report detailing your absolute and utter victory.
Yeah I'm afraid your chick count will have to be zero unless you have a major blow up. Your comparison shows you should have a similar if not better race. Are you planning to pace for a PR (2:38) for for a 2:35 for the first half.
It is proble a little late, you won't see this until after the marathon.
I just wanted to wish you luck. I hope you have a great race.
Fri, Oct 03, 2008
Slow miles
Fast miles
Total Distance
2.00
0.00
2.00
Easy 2
Sat, Oct 04, 2008
Race:
St. George Marathon (26.2 Miles) 02:42:04, Place overall: 21, Place in age division: 8
Slow miles
Fast miles
Total Distance
1.00
26.20
27.20
Nasty Weather = slow times but what can you do?
The goals for the race were to PR (2:38:47) and if all went well run a 2:35.
I did about as well as expected for the weather but was dissapointed that my PR effort was not worth a PR time. There, I am done whining...
Dustin, Jon, Bill and I stayed up in Pine Valley the night before which made for a short drive to the starting line. Thanks again Dustin! We could hear the wind whipping all night with rain hitting the windows so we knew we were in for a treat. I started with a garbage bag over my singlet and it kept me pretty warm.
The race started out ok, I was right on pace for the first few miles. We had a pretty decent group that stuck together to help with the wind. I did my best to mooch off the group and get the wind blocked for me. It kind of helped but I got really wet from the guys in front of me for my troubles.
Mile 1: 6:03
Mile 2: 6:13 (up-hill)
Mile 3: 5:58
I was still feeling great at this point. Not sure what to expect with the weather as it was still raining and windy.
Mile 4: 5:54
Mile 5: 6:03
Mile 6: 5:42
Mile 7: 5:45
We were just cruising along together as a group trying to stay relaxed. I got my first bottle here with a Cliff Shot and it was hit the spot. I was heating up here so I ditched the bag, only to have it rain harder.
Mile 8: 6:53 Veyo (first half)
Mile 9: 6:41 Veyo (second half)
Mile 10: 6:35
We were catching up to Jon's group and we became a big pack around here for about a mile. They were really crawling up the hill at dammeron valley. I sat on that pack for a while, and wasn't willing to push the pace yet. Jon took off, and I knew I needed to go with him to hit my time goals, but didn't have enough gas.
Mile 11: 6:52 (not good)
Mile 12: 6:25 (better, but not looking good)
Mile 13: 6:00
During Mile 13, I left Ben and Steve O and ran with James, Walter, Greg, and some other guy for a while. I ended up hitting the half at 1:22:00. 2:20 slower than last year. Not good. I have major work to do to PR. 2:35 is way out of reach. New goal was to PR. It would take a 4:30 negative split to do it. Do-able but probably not today. Gave it a shot though.
Mile 14: 6:12
Mile 15: 5:51
Mile 16: 5:43
Mile 17: 5:55
I was hoping for 5:30-5:40 through 15-17, grrrrr
Mile 18: 5:59
I was on my own as I was dropped by James, Walter, and Greg. Cold, wet, and cramping in the hamstrings.
Mile 19: 6:38 (winchester hill)
Mile 20: 6:17 not sure what my problem was here. Ummm, maybe I was tired or something.
Mile 21: 5:58
Mile 22: 6:25 (legs are shot, hammies are done)
Mile 23: 6:10
Mile 24: 6:05 (saw Bethany and the kids cheering me on in the rain. They looked cold and wet too.)
Mile 25: 6:14 just surviving
Mile 26: 6:17 Am I done?
Mile 26.2 1:17 (5:41 pace) I am too cold and tired to care.....
Second Half = 1:20:03 (1:57 negative split).
Things that went well:
Fueling. My bottles with Cliff shots very helpful
Even pacing
Good time considering the wind/rain (some say 20-30 mph headwind)
Didn't die
Things that went poorly
No PR
Couldn't find that gear to do a 1:16-1:17 second half
Couldn't stay with guys that I am capable of staying with. Lacked the pain threshold/mental war/marathon pain/flght or flight response
Sounds like you ran a heckuva race in some trying conditions. Maybe not a time PR but certainly one adjusted for the conditions you faced there. I'm not surprised you have some cramping issues....cold and wet don't make for happy muscles. A really good performance given all the external factors....wish I could pace myself thru a marathon like that under ideal conditions, much less what you managed. Great work!
I wish we could have made it to cheer you on. I think you are awesome and I look up to you (in more ways than one). Not everyone can say that. (Referring to being vertically challenged.....me that is) hahaha
I am proud of you. Hope you guys have a good time at Grandma and Grandpa Martin's home in St. George. Hope Bethany does ok with the animals there.
Tell us when your next race is and we'll do our best to be there. Sorry about the weather issue. Usually you're whining about the heat there. hahaha
Love ya,
Mom
From RivertonPaul on Sat, Oct 04, 2008 at 22:03:10
At least you can add this to the "I ran 2008, remember the awesome weather" stories in years to come. Still impressive.
It's always cool to be a part of the 'really bad weather' races! I think it is awesome that Bethany and the kids were out cheering for you! Tell them that they are pretty cool to be out there like that for you! I think you did a great job!
Quite a day, wasn't it, Cody? It took me back to some of the conditions we were running through in the Ogden Striders series ... You showed grit, nice job. Great season with all its ups and downs.
I still say you ran a great race, all things considering. Especially since you got stuck by yourself for a while. Tough day, yet you still almost PR'ed. Care to join in a redemption race later this year?
Great job Cody! That was a tough one for sure. Its crazy that almost all of us felt about the same. I liked on your good things "didnt die" that is a good thing! Great job again!
Cody, nice race considering the weather. I had you guys in sight through Veyo Hill and was trying to catch up to you guys. I ran most of the race alone. The first 10 felt ok, then disaster the rest of the race. Looking for another marathon before the end of the year to end the year on a better note.
Cody, nice race, strong, PR effort is what counts, only thing you can control. Also, 500 commando points for the 8th place, always nice to take home some hardware.
I did actually do some running. Amazing. I ran some with Beth and the kids and some by myself. Very easy pace. Legs are still sore. I can do stairs though today.
Thanks so much for your help during the marathon. It helped me so much to have a group to run with. Lets go for the sub-2:30 next year.
Wed, Oct 08, 2008
Slow miles
Fast miles
Total Distance
3.00
0.00
3.00
3 Easy miles in the morning. I could still feel my left hammie and right calf. My right foot was also sore on top. I will have to watch that.... I get a massage tonight though, so I hopefully get the crud worked out of the legs.
I had a free massage at the "K" salon by Planet Fitness. Nice place. $65 bucks/hour regular.
Thu, Oct 09, 2008
Slow miles
Fast miles
Total Distance
3.00
0.00
3.00
Another easy 3 today. I have a twinge in the top of the right foot, but otherwise I am in good shape. I even went sub 8 min pace today..
Fri, Oct 10, 2008
Slow miles
Fast miles
Total Distance
4.50
0.00
4.50
Big mileage day! I bundled up and hit the Planet Walk in the dark today. Super exciting. Foot started to twinge after 3 miles so I headed home.
T-36:00
Sat, Oct 11, 2008
Slow miles
Fast miles
Total Distance
6.00
0.00
6.00
Easy 6 miles with Jon on the River Trail. Windy and snowy. Still, not a bad run though. I felt great. No foot twinges! I made it through the "first Saturday after the Marathon injury" scary time for me. Phew.
T- 50:20 (8:23) 148 ave (tad high to fighting a head cold)
Mon, Oct 13, 2008
Slow miles
Fast miles
Total Distance
6.00
0.00
6.00
Poor Beth was up most of the night worshiping the porcelain god. Not sure if it is a bug or bad food. We'll have to see. I got out early for a run on the Landfill loop. It was foggy and cold. Not fun at all. Threw in 6 strides (20 sec)
I'm sorry about your wife I hope she feels better.
I'm not looking forward to the cold weather. The motivation to run goes way down. Way to get out there and get a nice run in.
Tue, Oct 14, 2008
Slow miles
Fast miles
Total Distance
6.00
3.00
9.00
So I decided to prolong my racing season for one more race before I go into hibernation for the winter. No, its not going to be a marathon (thank you), but actually a 5K. Yep, a simple, "easy" 5K. I am going to do the First Dam Run 5K on Nov 1st. Flat, Fast, loop course. The goal is to finally break 17 minutes. My PR is 17:08 and I think I can do it. I have decided to cram for the race working on my VO2 Max and see if I can up my pain threshold. Today was day 1 of that mission.
I ran the Providence Hills loop. I wasn't feeling too great, as I am fighting a bug that attacked our house (Lily was the latest victim up barfing last night). The goal was 10x2 mins at CV pace (not quite ready to do VO2Max work so CV fartlek will have to do) with 1 min slow jog rest. My flat CV pace is 5:40, but this course is anything but flat, so I ran more by feel.
That's a great strategy to do a 5k and break that time. It's really hard to want to get back into marathon training when you train for one so hard for along period of time.
Are you then looking for next spring to do your next marathon.
Good to see you will be at the first dam run. I am planning on running the 10 K and trying to break 40 minutes. Not sure how this will go because I haven't dare do speed work since the marathon. I hope you and your family gets over your sicknesses
Dude, I think I might have the same injury you had back in May after Ogden. Good to see you were able to rest and rehab through it. Did you ever get it checked out by the doc? I have a friend here in IF who had the same pain and it was a Jones fracture and he did do the walking boot and was out for 6 weeks. I have an appointment on Tuesday to see what is going on.
That's the good news about these short flu's- you feel like crap for a day or two, but then are better. As opposed to my cold which I've had 10 days and still going strong.
I'm up for 4-6 tonight. And for tomorrow, I was planning to pick you up at 7:15, then Joe. That way we start running as the sun comes up, not in the dark.
Felt better today. Enough to go out and slug through a run and actually feel decent. I was pretty tired by the end. Yep, tired after only a handful of miles. What a slacker I have become. Yeah, yeah, I have been sick and all but still...
T-56:30 (7:32) 146
Sat, Oct 18, 2008
Slow miles
Fast miles
Total Distance
12.00
0.00
12.00
Trail run with Jon and Joe ....the plumber. Simon the unicorn didn't come as he was worried about the hunters. We did see a few of them out and they were not happy with us chasing their deer away. We made it out to Ephraim's grave (a famous huge grizzly bear that was shot and killed in the 20's). It turned out to be a great run especially the last part flying down steel canyon. Good stuff.
T-1:47:30 (8:57) 145 (2800 total feet of elevation gain)
Mon, Oct 20, 2008
Slow miles
Fast miles
Total Distance
8.00
0.00
8.00
Easy 8 miles - Surprising sore and stiff from the trail run Saturday. Left arch is achy, I had better watch it close.
Not super hard, but it did have some good downhills that would pound you some if you were still sore. Remember lots of sub-6:30's down the hills! My solution? More trail runs to toughen you up!
Hey Codster! I havnt commented on your blog in a while! It was good to see you down in wetville! Hope all is well with you. I ended up huddled with my kids at the end of the race and was right next to your wife and didnt even know it. I knew she looked familiar but didnt put 2 and 2 together until you came over to her. Funny! You and Jon are going to rip it up next year man! Keep it up!
You're sore too? oh good, I don't feel like so much of a pansy. haha. My finger is about an inch wide too...but at least I still have a face/head. I think the frozen ground most of the way down didn't help things.
Tue, Oct 21, 2008
Slow miles
Fast miles
Total Distance
6.00
2.50
8.50
I started today off with a 4 mile warmup to test out the foot/legs. Everything felt ok, so I decided to do the workout that was scheduled. My legs were still a bit tight and sore, but the arch pain was gone. So, like I said, I ran 4 mile warmup (7:25 pace) then changed my shoes (put on my new fastwitch flats) and ran over to Logan High track doing some strides on the way. The workout was a ladder of 200,300,400,600,800,600,400,300,200 at a goal pace of 5:20 (dream goal of 5K pace). It was dark and windy, and I ended up running by feel only checking my splits at the end of each segment.
200-:38
300- :56
400-1:17
600- 1:59
800- 2:39 (I was having a real hard time breathing during and after this one, phlem issues)
I am still mostly following him and his suggested paces. I am currently preparing for a 5K race though so it is very different from marathon training. Tinman is most helpful for marathon training and not 5K (I believe).
Short answer = I have no idea what I am doing
From RivertonPaul on Wed, Oct 22, 2008 at 16:47:07
Thanks Cody. He recently published a generic pace chart, in case you haven't seen it yet.
that is a killer workout...we used to do it all the time for track in high school...you do a few of those and your legs turn into steel...not that yours aren't already. But I've found it great for anything from the 800 to 5k's.
Wed, Oct 22, 2008
Slow miles
Fast miles
Total Distance
8.00
0.00
8.00
Definition of trail runs:
Scenic but difficult
That is how I feel about the Beirdneau trail in Green Canyon. 8 miles total out and back. ~ 2400 feet of elevation gain. Felt equivalent to 10-11 miles. Luckily we weren't pushing the pace at all. We got done just in time for darkness to set in as well. Phew.
I didn't feel like doing a workout, but I had told myself I would do it no matter what. So, I made it out the door. Crisis averted. I ran to Merlin Olsen park and ran the First Dam Run 5K course (the one I am doing next sat) twice. During the course of the two circuits, I ran 8x2 mins with min rest at 5:40 pace (CV pace). Of course, that was the goal. Things started out ok then took a nose dive, but I was able to finish strong.
Pace for the two min intervals
1- 5:37
2- 5:38
3- 5:41
4- 5:27 (this must have messed me up for the rest)
5- 5:56
6- 6:02
7- 5:53
8- 5:37
I took a mile to recover, then ran 4x30 sec strides and then headed home.
Great performance. It gives you the added advantage of running the course. Your going to tear it up. It shows that you have dedication to want to get out there and get it done.
I agree about want to get out there and run. I've had a hard time getting motivated since ST. George.
Sat, Oct 25, 2008
Slow miles
Fast miles
Total Distance
12.00
0.00
12.00
Sweet new trail run up Leatham Hollow (Blacksmith fork Canyon) and beyond today. I ran with Joe, Jon, and Lisa. Hopefully that is not her first and last run with us. Sweet trail with much of it runnable, but still pretty steep. It took us forever to run the whole thing. I recommend checking out Jon's blog entry for the day to see more details and maps and stuff.
Tune-up workout for the 5K this weekend. I started with an easy 4 miles of warmup to the end of the planet walk and back. I quickly changed my shoes and ran over to Logan High track doing 3x20 sec strides on the way. The plan was 10x300m at Daniels Repetition pace (56 seconds) with 1 min recovery. The first 200m of the 300 were ok, then the pain sets in and before you know it, you are done. Repeat 9 more times....
I went: 57, 55, 56, 56, 56, 56, 56, 56, 55, 54
The last few really took some mental battles to get them done. Phew.
T-1:03:15 (7:55) 149 (counting the min recovery in the time).
Ruth - I would love to! I am usually running by 6 (too early?). I can drive up to your place and we can go from there if you want (I am pretty open to ideas).
Six from my place is great! I'm just going 45 minutes, so it'll be easy and short. See you then!
Wed, Oct 29, 2008
Slow miles
Fast miles
Total Distance
9.00
0.00
9.00
Easy miles on Planet Walk loop. Wow, exciting.
PM: 4 more miles to blow off some steam about work. One of those days....
Nimbus Miles: 5.00
Burn Blue Miles: 4.00
Thu, Oct 30, 2008
Slow miles
Fast miles
Total Distance
8.25
0.00
8.25
Wow, who would have thought we could get 5/6 of the Logan running group to all show up at 6 am under their own power. We had Paul, Joe, Ruth, Lisa and myself (only missing Jon (he wasn't really even invited anyway)). It was an easy/chatty pace starting at the cemetery and looping into North Logan. We dropped off Ruth and Joe as they have better things to do and we did a shorter loop to add on. It was sure nice to have company on a morning run!
Actually, I was the first one Ruth emailed to ask about a run, and I referred her to you. But how did you know I wasn't taking today off work and could have come?
Better things to do? Yeah, like a chemistry recitation is better than running...blah! I 'bout fell asleep in class though and probably will in this class.
Greg- I am running the 5K this weekend. Sub 17 min here we come...
Marci - I know Jon doesn't do any actual work, he is a government contract employee slave.....
Fri, Oct 31, 2008
Slow miles
Fast miles
Total Distance
0.00
0.00
0.00
Nada
Sat, Nov 01, 2008
Race:
First Dam Run 5K (3.1 Miles) 00:16:54, Place overall: 2, Place in age division: 1
Slow miles
Fast miles
Total Distance
6.90
3.10
10.00
First Dam Run 5K - 16:54
- PR by 16 seconds and finally got the17 min 5K monkey off the back.
I warmed up by running to the park pushing the stroller with Beth and kids. She turned around and went home and I got my number and then warmed up some more with Lisa. The weather was the best I have ever seen this time of year. 50 degrees and no wind. Perfect. The 10K started 10 mins before the 5K so I got to watch the 10K people take off. Paul was there to cheer on his blogger buddies so I had a nice cheering section (between him and my wife and kids, there were people cheering for a fair amount of the course). We saw Joe, Lisa, Marci and Jon all running the 10K.
Once the race (for me) got started, I settled into 3rd place pretty quickly. First and second places went out hard (4:50 pace for 1/2 mile) and I settled into a fast 5:20 pace. By 3/4 of a mile, I had picked off the 2nd place kid and caught up to the first place guy (Travis). He is the son of a co-worker. He recently took 6th place at state in his class. He has something like a 15:50 5K pr so was only running to win. I would gradually catch up and he would surge for 20 seconds or so and gap me, and I would gradually catch up and he would repeat over and over. I wanted to win, but more important to me was my time as I wanted to break 17 mins and PR. So, I continued to evenly pace myself throughout the race.
Mile 1: 5:27 (178 ave HR) - ~60 feet of climbing
Mile 2: 5:27 (189 ave) ~60 feet of descent
Mile 3: 5:27 (191 ave) ~ Flat
Mile 3.12: :33 (195 ave) - Travis out-kicked me by a few seconds.
T-16:54 (5:24) 186 ave 195 max
Looking back at the splits, I can't believe I even split every mile. I must have gone out too hard and paid for it on the easier second mile. Either way, I am very happy with the PR and can now go into hibernation for the winter.
After the race, I ran with Paul backwards on the course taking shortcuts to meet up with Jon and Marci. We ended up running with them to the finish to see a great race off of limited training. Paul and I had to beat off a car that was nipping at our heels (literally 2-3 feet away). I got mad and started beating on the hood and windows and telling them to back off and wait. They panicked and gunned it. Stupid old people...
The 10K turned out good for bloggers as well. Lisa took second to the TOU Marathon record holder Carol Rowe, Joe took third losing to Josh Steffen and some other guy. Results are posted HERE
Here is the map Paul made 2 years ago. Same course
Yes, nice job, man. Sub-17:00. Excellent. But I still can't believe you got beat by a high schooler! ;) And thanks for beating that car off us doing the 10k- hopefully they won't do that again!
Wow. You shattered your old tim! Great job. Now, if I had only listened to your pre-race advice I might have had a better time too. Ah, well. Next time.
Funny about the old people. I've slapped a few cars too...usually when they're not paying attention when making right-hand turns.
Nice race Cody. Great PR and I'm glad you ended the year the way you wanted too. It's hard being patient when you want to reach a certain goal. Nice Job, and Year. Your talent level is only going to explode greater next year.
Thanks for the comments guys! You all ran well too (even Kory in his 1/2 marathon win).
Matt- Yes, of course you count. You ran a PR! I was merely counting the top 3 in my short list. I did fail to mention how well you ran and also how Dave and his son also ran well together in the 5K. Looks like (Jason) Hazlon also ran a big PR. Lots of bloggers there for such a small race.
Cody, smoking pace, 500 commando points for the PR and losing that monkey, another 500 for second place. As I have read your race reports over the last year or so, you now talk as much about race stategy as the splits.
Stay Kool, Faster and Faster, B of BS Rools out (Hobble Crew leader)
Oh man, the kids beat me to the comments. Had fun cheering you on and seeing your PR first hand. Great job babe! Looking forward to you winning it next year.
Dream splits! It must have been nice to have that #1 guy there to keep you in the game the whole time. Congrats on breaking 17, and so close to the marathon too.
I traded running in the dark in the morning for running in the dark in the afternoon. Lousy end of the Daylight savings cushion. I ran with Jon up into Providence and ran into Joe coming the other way. He was convinced to join us, so we ran him part of the way home. We conveniently turned around before heading up Old main hill. We ran most of the miles around 7 min pace.
T-61:00 (8.5) (7:11) 154
** I just passed my ytd mileage for last year today! 2700+ miles and still going....
Cumulus 9 Miles: 8.50
Tue, Nov 04, 2008
Slow miles
Fast miles
Total Distance
5.00
0.00
5.00
Planet Walk in the rain
Nimbus Miles: 5.00
Wed, Nov 05, 2008
Slow miles
Fast miles
Total Distance
9.00
0.00
9.00
Providence hills loop. I was all geared up for running in snow this morning, but it didn't pan out. Phew. Today the goal was sub 7 pace overall (not exactly flying), but by halfway I was adjusting the goal to sub 6:50 pace. That was about the time I noticed I had been running with the wind and now had a headwind. Luckily, the second half was downhill. It all worked out just fine (I could tell you were worried).
AM: Landfill loop in 20 degree weather. Still warm enough for shorts...
PM: Ran with Jon from North Logan back home. We looped up through 12th Easy and through campus. My ball of my foot has bugged me both runs today. I think it is bruised. I cut my run short to not over-do it. I will take tomorrow off as a precaution as well.
T- 53:40 (7:40) 147
Cumulus 9 Miles: 6.00
Burn Red Miles: 7.00
Fri, Nov 07, 2008
Slow miles
Fast miles
Total Distance
0.00
0.00
0.00
Hurt foot
Sat, Nov 08, 2008
Slow miles
Fast miles
Total Distance
0.00
0.00
0.00
Foot is still sore, so I decided to play it safe. I have learned the hard way to not run if the foot is hurting. Even though I can push through the pain. It was a very hard decision for me though as I am addicted to running. 3 whole days off in a row (Fri, Sat, Sun). What a bummer....Lets hope not Monday and beyond as well...
Mon, Nov 10, 2008
Slow miles
Fast miles
Total Distance
6.00
0.00
6.00
Easy run on Planet Walk (including some grass miles on golf course). Foot felt 100%. I think I made the right call last weekend by not running on it.
Young Ward loop shorter route. Today I was feeling pretty good. Weather was nice, legs were fresh, so I put out a medium effort. I wanted to stay below 7 min/mile pace, but pushed it kind of hard for a few of the miles and was closer to tinman tempo pace before backing off again.
T-54:24 (6:48) 162
PM: Easy 5 miles on Planet walk loop late in the evening.
Cody - One of our fellow bloggers is having some injury issues and I thought that since you are an expert at maintaining fitness through injury recovery you could offer some advice. Her blog is: http://teena.fastrunningblog.com/
Bummer, I like it when people pick a fight. Gives me an excuse to be a jerk. (For those who know me, you are thinking to yourself that "hey, this guy is already a jerk, it couldn't get any worse". Well, you would be wrong!)
Is it getting cold up there yet? I got my hernia operations over with 10 days ago and I can officially stand up and walk a bit. I have a goal to try to run by mid December. Good to see you putting in good miles. How are you feeling?
I have been watching your progress and can say, I hope I don't have to do that! Not fun.
Things are going pretty good up here in Logan. Weather has been great lately. Pretty wet, but not cold. Temps in the 40's = awesome for november. Come run with us in December when you are healed!
Thu, Nov 13, 2008
Slow miles
Fast miles
Total Distance
8.00
0.00
8.00
Providence Canyon road out and back. The crazy southwest wind was whipping, but it made the temps around 50 degrees. Pretty sweet. I ended up running pretty slow since I was dragging butt. Oh well.
T- 58:52 (7:22) 155
Landreth 4 Miles: 8.00
Fri, Nov 14, 2008
Slow miles
Fast miles
Total Distance
5.00
0.00
5.00
Planet Walk 5'ver Not timed. I threw in 5 x 20 sec strides for good measure.
"Semi-long run. Ran from First Dam up the windy Logan Canyon to the
start of the singletrack on the river trail with Cody Jon and Lisa, then
back to the car. Then Paul and Joe joined us and we ran up the hilly
Bonneville Shoreline trail and most of the way up Green Canyon. I Jon gave
Paul a hard time because he had never ran on the new singletrack that
is 2 years old. Very good run today with a good group- fun and nice to
still be running on great trails this late in the year. No snow on the
trails yet. It's nice that the Logan running group is growing again.
Although I worry about the mental state of a few one of them-- they Jon seem(s) to
have some abnormal (unhealthy?) infatuation with waving their his arms in the air and
screaming like (a) girls when they he run(s) fast."
um...i went running again and then did core w/ my roommate and then saw a clock. sorry i missed the bbq. ya'll be done eating by the time i got over there.
Mon, Nov 17, 2008
Slow miles
Fast miles
Total Distance
6.00
5.00
11.00
Small Workout -
Young Ward loop. I figured with one good workout a week, I can plug along and stay in pretty good shape for the winter. Why not do it first thing in the week and then relax and enjoy the rest of it? I did a brisk warmup (6:40ish) then did 5 miles at Tinman Tempo pace (6:15). At the end of that, I was feeling good enough to keep up the faster pace and ended up finishing the run at 6:30 pace. Why not?
T-1:10:36 (6:25) 165
Burn Red Miles: 11.00
Tue, Nov 18, 2008
Slow miles
Fast miles
Total Distance
8.25
0.00
8.25
Easy 8.25 on the Providence - River heights semi-loop. Nice 'n easy.
T-62:40 (7:36) 148
Landreth 4 Miles: 8.25
Wed, Nov 19, 2008
Slow miles
Fast miles
Total Distance
8.00
0.00
8.00
Easy 8 today. I ran up the Blvd to the canal trail and turned around at first dam. The last 1/2 mile before the canyon was pretty breezy and cold. Same old stuff...
I need to be back to Katey's parents' house no later than 1:45pm. My entire morning is open. Earlier the better though.
Thu, Nov 20, 2008
Slow miles
Fast miles
Total Distance
8.00
0.00
8.00
Young Ward short loop.
T-59:17 (7:25) 150
Cumulus 9 Miles: 8.00
Fri, Nov 21, 2008
Slow miles
Fast miles
Total Distance
6.00
0.00
6.00
Landfill Loop
Nimbus Miles: 6.00
Sat, Nov 22, 2008
Slow miles
Fast miles
Total Distance
14.50
0.00
14.50
Longer run with the guys today. We had a special guest appearance by Logan. Joe the plumber joined us as well. Paul was gracious enough to let us meet at his house. He might volunteer that option every week. Jon was a no-show. He must have slept through another run....That makes 6 in a row. A new PR
I ran 2 miles to Paul's house and then met up with the rest of the guys. The main portion of the run consisted of lots of boring country roads with one hill. Spectacular. (Young Ward Loop including one length of the planet walk). I felt like crud today, so even though the pace was easy, the effort was not. I feel fine now though. Go figure.
Yeah, you owe me for letting you all meet at my house.
Mon, Nov 24, 2008
Slow miles
Fast miles
Total Distance
8.00
0.00
8.00
Providence canyon road - 18 degrees and I felt it. Brrr.
T-58:10 (7:17) 149
Cumulus 9 Miles: 8.00
Tue, Nov 25, 2008
Slow miles
Fast miles
Total Distance
8.00
2.00
10.00
Tiny workout today. The idea is to boost my aerobic volume while building base. The plan was to run 5 miles at 6:45-7:00 pace then run one fast mile (sub 6) then an easy mile then fast then 2 easy as cool down. It went pretty well as I kept all miles under 7 min/mile with the fast miles at 5:48 (slight down) and 6:00 (slight up). The course was an old favorite. One mile until I met up at Mile 24 of TOU to Mile 20 and back.
So, the big question remains. Did I boost my aerobic capacity? Probably not, but I am sure that it is better off after today than if I had run an easy 8.
Have a very Happy Thanksgiving and be sure to eat lots of food, Cody!
Thu, Nov 27, 2008
Slow miles
Fast miles
Total Distance
14.25
0.00
14.25
HAPPY THANKSGIVING!
Today's run was a run of thanks. I am pretty happy to be healthy and running. I am grateful for my family, job, religion, friends, our soon to be completed house. Lots of blessings right now!
Paul and I ran up to the start of the singletrack on the Logan River Trail and back. A nice longer run mid week. Good stuff.
Cody - Have a Happy Thanksgiving and enjoy your family and friends. God Bless you. It's been a privilege to get to know you. Also eat a lot of food today.
Fri, Nov 28, 2008
Slow miles
Fast miles
Total Distance
6.00
0.00
6.00
Landfill loop easy
Nimbus Miles: 6.00
Sat, Nov 29, 2008
Slow miles
Fast miles
Total Distance
12.50
2.00
14.50
Did a quick 5 before meeting up with some of the guys for an easy run. We had a different crowd today with newcomer Scott and old Logan veteran James join Paul and myself. We did a loop up into the providence hills. Found out that we ran past Scott's house on the way (next time he will want us to pick him up instead). Good run, worked off a lot of the thanksgiving turkey. It was especially great to have company and enjoy the nice November weather.
This was a good mileage week for me (thanks to the long weekend) 60 miles in singles.
Good to see you again, good luck with that new house!
Mon, Dec 01, 2008
Slow miles
Fast miles
Total Distance
5.00
7.00
12.00
Workout day -
Providence - Millville hills loop. 3 mile warmup put me at the base of the the big hill in Providence (200E). The goal was 5 miles at Tinman Tempo pace (6:10-6:15). On this hilly course, its tough to determine proper pacing, but I believe the effort was correct.
Mile 1 - 7:20 (up the nasty hill)
Mile 2 - 6:25 (half up/half down)
Mile 3 - 6:08 (flat for 3/4 then down)
Mile 4 - 5:50 (fast down)
Mile 5 - 6:12 (flat)
I felt good at this point and decided to keep it rolling
Mile 6 - 6:08 (slight down)
Mile 7 - 6:10 (slight down)
Kept it at 6:30 pace for the final 2 miles (flat). Another solid run to start the week.
The foot bruise felt a lot better yesterday and today. Enough to walk without pain, so it was time to try a run. I ran over to Logan High and ran 10 laps on the grass field. Very boring, but effective. No major issues. The most I felt was what I would call an irritation. So, I think I am out of the woods. I will have to watch it closely tomorrow.
I figure the bruise was caused by my workout Monday in my aging Burn Red shoes. They are now deprecated with a slight possiblity of usefulness on the treadmill. In honor of that, I broke out the new cumulus pair today. Felt great.
hmmm...yeah, 450 miles is a lot for the Burn. It's a good shoe, but not as long-lasting as the Adrenaline or other bigger shoes. Hope you had fun on the grass.
Or you could just have mamby-pamby feet...I'm just sayin'.
Sat, Dec 06, 2008
Slow miles
Fast miles
Total Distance
14.00
0.00
14.00
My foot felt good enough for a real run today, horray. I found myself in SLC so I joined Chad for a run. He was running with 30 of his closest friends doing some second annual non-race of some sort. Pretty cool idea. No race fees, bring your own bib # (which I forgot so I guess I was a bandit), aid stations were the gas stations enroute, etc. It was quite a crew, and the top female finisher won some kind of prize. Chad, Josh Steffen, and I stuck together throughout the "race". I thought it was going to be an easier pace than it was, but then again Josh and Chad were hardly working. We covered the nearly 10 mile hilly course in about 65 mins. An apparent course record. We did a few more loops around the neighborhood as cooldown then I had to head out to meet my wife. She had headed out to my parents neighborhood christmas party, so I did a few more laps around their neighborhood before I could get in. All in all, a pretty solid workout and my legs are tired. Some of those last miles with Chad and Josh really took their toll.
T- 1:35:40 (6:50) 168 (184 max - I knew I was working pretty hard, but that is high!)
Thanks for coming down, Cody. Glad you had a good time. Make sure you bring the race # next year. You don't want to be pulled off the course mid-race :)
Mon, Dec 08, 2008
Slow miles
Fast miles
Total Distance
8.00
0.00
8.00
8 miles in the snow storm. It was coming down pretty hard and by the end of the run, I was soaked. The roads started out real slick, but got better once the snow built up to get some traction.
T-57:24 (7:11) 155
Landreth 4 Miles: 8.00
Comments
From RivertonPaul on Mon, Dec 08, 2008 at 10:49:54
No snow yet here. You guys in Logan get extra kudos for mental fortitude.
10 miles on the TOU Marathon course. The legs felt better today probably due to the warmer (28°) weather. Out in 34:50, back in 31:52. Got some of the last miles close to tinman tempo pace. No injuries this week...yet...
T-1:06:42 (6:40) 162
Cumulus 9 Miles: 10.00
Thu, Dec 11, 2008
Slow miles
Fast miles
Total Distance
8.00
0.00
8.00
8 miles untimed on Landfill loop and Planet Walk. Tired today.
Nimbus Miles: 8.00
Fri, Dec 12, 2008
Slow miles
Fast miles
Total Distance
9.00
0.00
9.00
Providence hills loop nice 'n easy this morning. Another good weather day. Must be the calm before the storm....
T- 1:107:18 (7:29) 153
Cumulus 9 Miles: 9.00
Sat, Dec 13, 2008
Slow miles
Fast miles
Total Distance
10.50
0.00
10.50
Woke up to a blizzard and postponed the run (wuss). I made some time to go out at 2:30 and it almost immediately started snowing again (figures). I ran over to Jon's and we ran some laps on the Planet Walk. It was nice and sheltered from the wind/snow and no cars were running us off the road. I was totally frozen by the time I made it home. So, it was another successful winter run.
Providence hills loop. It was a whopping 7°outside today. The roads were pretty slick in spots. Luckily I went out early enough that there were very few cars out. I could take up the whole road when I wanted. This is treadmill weather.
Welcome to Logan in the winter. Not as bad as Pocatello, but still cold and icy...
Tue, Dec 16, 2008
Slow miles
Fast miles
Total Distance
8.00
0.00
8.00
The plan was 11 miles today. That was until I looked outside. It was coming down fast and furious. I ventured out and slipped my way through 8 miles before I was sopping wet and cold. Good enough for today.
Still, that's dedication. I officially have a new appreciation for you Loganites getting in your mileage in the winter...it was 9F here this morning with snow & ice still on the ground (and roads). This ain't what I signed up for when I moved to western WA!
How in the world are you managing such a good pace when the weather is so nasty? Seems like every degree it drops below 32F my pace slows by 10 sec/mile!
Wed, Dec 17, 2008
Slow miles
Fast miles
Total Distance
8.00
2.00
10.00
Cold (8°) but dry today. I spent most of the run in one of the two tracks that cars make with their tires. Made for better traction. I ran into Millville and ran up 550 N and came back through Providence. I hit the hills hard and took it easy on the flats.
Dale- I think that is one of the other side effects of single digit temps. the snow is crunchier (better traction) than when the sun is out and it is melting. Although I admit I ran down the middle of the road today to run in the car's tracks which were mostly dry.
I don't think I can bring myself to hope for colder temps....I'm too much of a wuss.
Watch out for those electric cars....you can't hear them coming up behind you!
Thu, Dec 18, 2008
Slow miles
Fast miles
Total Distance
8.00
0.00
8.00
It was beyond cold this morning. 0°! I have to admit that it does look cool to have all the trees with 3 inches of fur (frost) on them, but it is not worth it. I have to say that at that temperature an hour is about all I can handle before frostbite sets in. Even my car REALLY didn't want to wake up. Alright, after all that whining...
Nice Run. Very cool. Pocatello was -6 this morning. Have you tried running with hand warmers in your gloves. This is how I survived last weather running when it was between 0 and -10 below outside.
I feel for you up in Pocatello. Its usually colder up there than in Logan. My hands actually do really well. I have some warm wool mittens I use for below 32 degrees. Nice and toasty. The main problem was my neck and face. I need to use a scarf or something. I need a scary full face mask too. Although I hesitate to do that as people are already staring as it is...
So, hypothetically speaking, if someone were to live very close to you and help you move a treadmill twice, would he be able to use the treadmill as thanks? Hypothetically, of course.
Cody what works perfect (good Christmas present) is the UnderArmour cold gear turtle neck and UnderArmour cold gear hood. I have these and they work perfect for any bad weather. I haven't ran outside the last two days, because I think I've developed PF in the heel, but not sure. I haven't went to the doctor yet.
But I would have been unmotivated to run outside here the last two days as cold as they were anyway.
I will check it out. Good Luck with the PF (or other injury). If it is PF, get the strassburg sock. It did the trick for me (that and ice).
Jon -
hypothetically, maybe. If that scenario actually did happen (it might be hard since the treadmill will be moved monday morning and said person would have to be present), I believe that person would have to promise to record all 3 weeks of the Tour de France in July for payment. So, maybe...
Jon - Hmm Please replace Monday with Saturday and it will make more sense. Of course, rumor is that someone might be in SLC Saturday, but he will probably leave after moving the cursed treadmill, right? Hypothetically...
The tour is on Versus. Can't miss watching lance back in action...
Hypothetically, someone won't be leaving for SLC till noon-ish.
Unfortunately, hypothetically speaking, if someone were to subscribe to DishNetwork TurboHD Silver package, it would include many channels, but Versus HD would not be among them. That would require an upgrade to Gold, which would hypothetically cost an extra $8/month. If someone wanted to pay the difference for a few months, then I guess it could be done, hypothetically speaking, of course.
I had better find someone who hypothetically could accept my $8 token of gratitude for the month of July
Fri, Dec 19, 2008
Slow miles
Fast miles
Total Distance
8.00
0.00
8.00
Not so cold today (33°). It actually felt pretty decent. That is until I got away from the shelter of the bldg. Man!, was the wind whipping. I did the Young ward short loop. I was smart enough to see that the wind was coming from the Southwest so I did the loop the opposite direction than normal so the wind was at my back when I was out exposed in the farm fields. It worked out perfect. I was flying along at 6:30 pace when the wind was at my back. Weather.com says 20-40mph winds and I believe it. The biggest pain was the drifting snow. It made my ankles very cold.
Big move today. We are excited to be out of the apartment and into our new home! Picked an awesome day to do it. There should be 6 fresh inches of snow by the time we move this evening.
Yup, front's movin' in. I hope you do not make me do any heavy lifting? You know how pathetically weak I am, right? But I'm good at lifting small boxes and very good at packing a trunk (thanks to years of playing Tetris and Dr. Mario).
Congratulations on the new home you deserve it. I hope the move goes well for you and the weather. If I wasn't so far away and lived close to you guys I would definitely help.
Congrats on getting into the house, good luck with the move!
Sat, Dec 20, 2008
Slow miles
Fast miles
Total Distance
0.00
0.00
0.00
I spent the whole day (16 hours) moving and unpacking. Thanks to nice neighbors and friends it went pretty fast. I could have run, but I just didn't make time for it. I felt like I ran a marathon by the end though. Very tired.
Mon, Dec 22, 2008
Slow miles
Fast miles
Total Distance
8.00
0.00
8.00
I just didn't feel like venturing out in the cold and wet conditions this morning. Luckily I had set up an alternative. The old reliable treadmill. I had forgotten why I had neglected that thing for so long. Briefly. After a mile, I remembered. Luckily I was watching "I am Legend"to pass the time and ended up not getting too bored.
I have to put a towel over the face of the Treadmill and watch good morning America. I know by the commercial breaks Ive run a mile. It is boring though. Good miles to put on the day!
Tue, Dec 23, 2008
Slow miles
Fast miles
Total Distance
8.00
0.00
8.00
8 tired miles on treadmill. Finished "I am Legend". Spent all night unpacking again. That is exhausting work.
T- 59:30 (7:26)
Cumulus 10 Miles: 8.00
Wed, Dec 24, 2008
Slow miles
Fast miles
Total Distance
8.25
3.00
11.25
Ventured outside today in single digit temps. I ran the Millville hills loop while doing a small workout. I did 10 fartleks @ 2 min fast 1 min slow. I was not feeling real fast today, but oh well. Off to SLC for lots of food and parties. Merry Christmas
Yes, have a Merry Christmas. I hear you guys are going to get dumped on. Enjoy the snow.
Thu, Dec 25, 2008
Slow miles
Fast miles
Total Distance
0.00
0.00
0.00
Off
Fri, Dec 26, 2008
Slow miles
Fast miles
Total Distance
12.00
0.00
12.00
12 tired treadmill miles. Better than the 6° it is outside right now.
T- 1:29:00 (7:25)
Cumulus 10 Miles: 12.00
Sat, Dec 27, 2008
Slow miles
Fast miles
Total Distance
13.75
0.00
13.75
Roads were either frozen solid or frozen with slush on top this morning. I figured what the heck, at least it was light out. I made it up to Lundstrom park and back. It was a challenge to break 8 min pace in that junk. Not fun.
T-1:35:30 (7:57) 153
PM: Got the treadmill inside finally (out of the garage) so I ran a bit to test it out. Significantly warmer now. Probably too much..
PM: Workout - Slightly different course. Young Ward out and back via the Planet Walk and Icon (11 miles). Not a bad course. It keeps you away from the busy roads for the most part. Planet Walk was a bit hairy though with it being dark and covered in ice. I was lucky to break 7:30 for those 2 miles. I did 3 miles warmup at 6:55 ave then did 5 miles at Tinman Tempo pace (6:15-6:20) varying a bit due to ice on the road. That was followed with a 3 mile cooldown. It was sure nice to get off the treadmill and get some real running in.