Trails!

Pocatello 50+

Previous YearRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesCody's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth View
Graph View
Next Year
JanFebMarAprMayJunJulAugSepOctNovDec
20052006200720082009201020112012201320142015
15% off for Fast Running Blog members at St. George Running Center!

Location:

Logan,UT,United States

Member Since:

Apr 08, 2005

Gender:

Male

Goal Type:

Other

Running Accomplishments:

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

Logan Peak Trail Race

Completely addicted to trail running

 

 

 

 

Short-Term Running Goals:

2016 Race Schedule

TBD...

 

 

 

 

Long-Term Running Goals:

Who knows?

 

 

 

 

Personal:

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

 

 

 

 

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Microspikes Lifetime Miles: 408.50
PI EMotion Trail N1 Lifetime Miles: 357.00
MT1010SA Lifetime Miles: 120.50
Rapa Nui 2 Lifetime Miles: 305.50
Altra Olympus Lifetime Miles: 555.80
PI Emotion Trail N2 Lifetime Miles: 312.50
PI Emotion Trail M2 Lifetime Miles: 328.50
2015 Trail Miles Lifetime Miles: 2047.50
2015 Road Miles Lifetime Miles: 490.00
2015 Mtn Bike Miles Lifetime Miles: 58.00
Altra Impulse 1.0 Lifetime Miles: 46.00
Altra Lone Peak 2.5 Lifetime Miles: 242.00
Altra Paradigm (blue) Lifetime Miles: 102.00
LP 3.0 Tester Lifetime Miles: 64.50
Altra One2 Lifetime Miles: 14.00
Altra Paradigm 2.0 Lifetime Miles: 92.00
Altra LP NS HT Lifetime Miles: 95.00
Altra Torin 2.5 Red Lifetime Miles: 7.00
Slow milesFast milesTotal Distance
2350.00155.502505.50
Cascadia 6 Red Miles: 231.002012 Road Miles Miles: 615.752012 Trail Miles Miles: 1249.50Cumulus 11 White Miles: 123.502012 Stationary Bike Miles Miles: 305.00Brooks Launch #2 Miles: 85.00Launch Blue #1 Miles: 91.50Launch Blue #2 Miles: 123.75Fireblade Miles: 120.00Microspikes Miles: 53.00MT101 Miles: 55.00Cascadia 5 #2 Miles: 18.00Altra Lone Peak Miles: 259.252012 Treadmill Miles Miles: 6.50Ghost 4 Miles: 127.002012 Mountain Bike Miles Miles: 724.00MT110 Miles: 5.00Hoka Stinson B Miles: 522.502012 Road Bike Miles Miles: 15.00Cascadia 7 Miles: 44.50Innov8 Roclite 315 Miles: 41.75
Slow milesFast milesTotal Distance
13.000.0013.00

Deer Fence - 

Can't believe the trail is totally dry.  Its totally frozen solid, but free from snow.  What a crazy winter we are having.  I am not complaining though.  Except about Providence Canyon though.  That trail is bulletproof ice right now.  Horrible conditions.  I digress..

I enjoyed a brisk morning nearly alone on the trails.  There were a few deer to keep me company and even 2 random runners.  The guy was in a t-shirt and the girl was bundled up properly.  Not sure if he was being stupid or trying to show off to her how tough he is.  Seriously?  T-shirt, no gloves in sub 20 degree weather.  Whatever. 

T- 1:53:20 (8:43) 1800' vert

Cascadia 6 Red Miles: 13.002012 Road Miles Miles: 2.002012 Trail Miles Miles: 11.00
Comments
From Jon on Mon, Jan 02, 2012 at 22:50:45 from 98.71.175.203

Showing off. Plus I guarantee he wasn't going 6 miles.

From Predog on Tue, Jan 03, 2012 at 13:52:08 from 67.186.192.20

High schooler maybe? I did stupid stuff like that all the time when I was 17...

Of course, it doesn't get down to 20 degrees much in Hurricane either.

From Cody on Tue, Jan 03, 2012 at 15:22:07 from 67.137.240.195

I hope he is not still in HS. He looked like he was in his late 40's. I guess I forgot to mention that...

In HS, if it was snowing it was a mandatory no shirt day (I guess guys only). So, I know what you mean about stupid HS kids...

Slow milesFast milesTotal Distance
11.000.0011.00

AM: Providence River Heights Loop - Nice 'n easy

T- 64:00 (8:00) 250' vert

PM: bike 30 mins

Cumulus 11 White Miles: 8.002012 Road Miles Miles: 8.002012 Stationary Bike Miles Miles: 3.00
Slow milesFast milesTotal Distance
11.000.0011.00

Providence Hills 9

Still tough to get out of bed and out the door in winter, I don't care what anyone says.

T- 1:10 (7:47) 600' Vert

PM: Basketball for an hour.  Pretty rusty.

Brooks Launch #2 Miles: 9.00Launch Blue #1 Miles: 2.002012 Road Miles Miles: 9.00
Slow milesFast milesTotal Distance
11.000.0011.00

AM: Young Ward short loop.  Super slow and boring.  I was hit by a truck last night in my sleep I am sure of it.  

T- 70:00 (8:45) 125' vert

PM: Bike for 30 mins

Cumulus 11 White Miles: 8.002012 Road Miles Miles: 8.002012 Stationary Bike Miles Miles: 3.00
Slow milesFast milesTotal Distance
7.500.007.50

Temple to Canal Trail to gaping hole in hillside and back.  Broken trail section looks easily passable even if its a bit muddy.  Another day.

T- 57:15 (7:38) 225' vert

Brooks Launch #2 Miles: 7.502012 Road Miles Miles: 6.502012 Trail Miles Miles: 1.00
Comments
From Predog on Fri, Jan 06, 2012 at 21:23:44 from 67.186.192.20

Are you talking about where that house washed away a couple of summers ago? Yes, it's easily passable. That is a regular route for me.

Slow milesFast milesTotal Distance
15.500.0015.50

Snowy Long Run - 

I woke up to a few inches of snow with more on the way.  I modified my plans to head from the house since the roads were soft and inviting.  I went up to Providence Canyon and tried out the trail.  The few inches of snow did nothing in the way of traction over the ice sheet that is the trail.  After a quarter mile of slipping and sliding I bailed and hit deer fence over to Dry.  It was much better.  The only downside of the run was the journey home was on wet and slushy roads shared with cars.  Not fun.  The sidewalk was the best option as it was a cushy plush surface.  

T- 2:19:00 (8:59) 1500' vert

** This week was a great week for running.  My injury has all but disappeared.  No issues all week.  I even nearly hit 70 miles for the week. I plan on keeping it there for the next month (plus or minus 10).

69 miles - 4500' Vert - 593 mins

Cascadia 6 Red Miles: 15.502012 Road Miles Miles: 9.002012 Trail Miles Miles: 6.50
Comments
From Aaron Kennard on Sat, Jan 07, 2012 at 13:24:31 from 98.245.117.176

Nice! Solid week. Glad to hear you're back in the saddle.

From Jon on Sat, Jan 07, 2012 at 13:38:53 from 98.71.175.203

Good news all around.

From James on Sat, Jan 07, 2012 at 16:08:20 from 174.23.146.70

Glad to hear you are healthy.

Slow milesFast milesTotal Distance
13.000.0013.00

AM: Providence Star - Full moon was sweet!

T-1:15:30 (7:33) 750' vert

PM: Bike 30 mins

Launch Blue #2 Miles: 10.002012 Road Miles Miles: 9.002012 Stationary Bike Miles Miles: 3.002012 Trail Miles Miles: 1.00
Slow milesFast milesTotal Distance
11.000.0011.00

AM: 8 Providence Canyon Trail -   Good to be back on the trail again. Wore microspikes and had a great time.  Upper mile was pretty lumpy, but the rest was sweet.

T-1:15 (9:22) 1500' vert

PM: 30 mins on the bike

Fireblade Miles: 8.002012 Road Miles Miles: 2.002012 Stationary Bike Miles Miles: 3.002012 Trail Miles Miles: 6.00Microspikes Miles: 6.00
Slow milesFast milesTotal Distance
8.000.008.00

Easy untimed 8.  Needed an easy day.

Cumulus 11 White Miles: 8.002012 Road Miles Miles: 8.00
Slow milesFast milesTotal Distance
12.500.0012.50

AM: Deer Fence Loop - House to Dry to Prov to House.  I was treated to 2 fresh deer carcases on the trail today.  I was mildly concerned that I was interrupting someones breakfast and moved along quickly.  You know when winter has finally hit when the bodies start to stack up.

T- 1:36 (7:41) 1000' vert 5 degrees F

Brooks Launch #2 Miles: 12.502012 Road Miles Miles: 9.502012 Trail Miles Miles: 3.00
Comments
From Jon on Thu, Jan 12, 2012 at 21:45:37 from 98.71.175.203

Deer fence = death trap.

Cougars?

Slow milesFast milesTotal Distance
8.000.008.00

Providence Canyon trail.  I do love this trail.  Even buried under snow it rocks!  Ha

T-1:13:15 (9:09) 1500' vert (microspikes for 6 miles)

MT101 Miles: 8.002012 Road Miles Miles: 2.002012 Trail Miles Miles: 6.00Microspikes Miles: 6.00
Slow milesFast milesTotal Distance
18.000.0018.00

River Trail x's 2

Joe joined me for an easy run on the River Trail this morning.  The canyon headwind was not nice this morning.  Once we made it to the cover of the trees, I knew we wouldn't freeze to death (its always a worry here in Logan).  We went just past third dam chatting and having a great time.  Time passed quickly and I dropped Joe off before heading back up to do it again.  I quickly checked my phone to see the status of the Marathon Trials.  All they had was the first 8 miles but things looked good for Paul at that point.

Back up the trail for the second time.  This time was a bit slower and a bit more work.  I tired to surpress a bonk with a fun size snickers and milky way.  Mmmm.  I think it helped.  I tried to run the same speed as our first lap but just didn't have it in me today.  End of a long but productive week. 

T- 2:30:30 (8:23) (1:14 first lap) (1:16:30 second) 1800' vert

 

** Weekly Summary - 70.5 miles, 595 mins, 6700' vert.  Great week.  I got to hit the trails this week due to the lack of snow and was having a blast.  Not bad for January.

Cascadia 5 #2 Miles: 18.002012 Road Miles Miles: 1.002012 Trail Miles Miles: 17.00
Comments
From Jon on Sat, Jan 14, 2012 at 15:33:50 from 98.71.175.203

Snickers and milky way? Is this left over Halloween candy?

From Cody on Sat, Jan 14, 2012 at 18:52:23 from 67.177.0.196

Probably Halloween. Could be older...hard to tell. It was mostly frozen either way. But still tasty.

From Predog on Mon, Jan 16, 2012 at 00:31:57 from 67.186.192.20

Snickers and Milky Way never go bad...

Slow milesFast milesTotal Distance
14.000.0014.00

AM: Braved the whiteout and headed up to Providence Star. Instead of the left turn to the star I headed up the trail for a ways.  Sure was a peaceful morning.  The snow battering my face was not pleasant though.

T- 1:32 (8:22) 1000' vert

PM: 30 mins on the bike

Brooks Launch #2 Miles: 11.002012 Road Miles Miles: 9.002012 Stationary Bike Miles Miles: 3.002012 Trail Miles Miles: 2.00
Slow milesFast milesTotal Distance
8.000.008.00

AM: Providence Trail.  It was 0 degrees today.  Not real pleasant really.  The trail was nice though.  Had the place to myself.  Imagine that...

T-1:16 (9:30) 1500' vert (microspikes for the trail portion)

Got hit with a crzy cold at mid-day.  I feel awful right now.  Definetly taking it easy tonight.  We'll see about tomorrow...

Fireblade Miles: 8.002012 Road Miles Miles: 2.002012 Trail Miles Miles: 6.00Microspikes Miles: 6.00
Comments
From James on Tue, Jan 17, 2012 at 20:45:14 from 174.23.146.70

Dude- I can't imagine you having that trail to yourself on a Tuesday morning in January when it is 0 degrees, crazy!

Get better!

Slow milesFast milesTotal Distance
0.000.000.00

sick

Slow milesFast milesTotal Distance
0.000.000.00

still sick

Slow milesFast milesTotal Distance
9.000.009.00

Providence hills -

Feeling much better now.  Energy is still low and I was still cleaning out junk but glad to be out on the road.

T-1:12:00 (8:00) 500' vert

Launch Blue #1 Miles: 9.002012 Road Miles Miles: 9.00
Comments
From Jon on Sat, Jan 21, 2012 at 14:06:10 from 98.71.175.203

Gotta love being sick. makes you appreciate being healthy.

Slow milesFast milesTotal Distance
12.000.0012.00

A busy day with lots happening left little time for myself.  I did find some time while in SLC to get outside.  Too bad the conditions were not great.  Windy and rainy, but not too cold.  I left from my parents house and headed towards Snowbird.  I made it to the "sign" and then ran on the Temple Quarry trail for 3/4 mile before heading home.  I was pretty bummed that my right leg started to give me fits on the way home and for the last mile I was babying my right IT band as it locked up tight.  Grrrr!  Seriously?  This isn't even the one that was hurt all of last year.  Today (Sunday) it is still sore and will be for hopefully only 12 more hours then it will magically heal.  Here's to hoping!

T-1:32:00 (7:40) 1150' vert

** Crappy end to a crappy week.  I was sick for 2.5 days this week and then the painful end to Saturday's run put the cherry on top.  Lots of bike this next week and then we will see....

43 miles - 9.5 trail - 3 bike - 30.5 road - 4150' vert - 362 mins

Launch Blue #2 Miles: 12.002012 Road Miles Miles: 10.502012 Trail Miles Miles: 1.50
Slow milesFast milesTotal Distance
11.000.0011.00

AM: Bike for 80 mins

PM: Bike for 30 mins

Leg feels better than yesterday.  Foam roller makes it hurt.

2012 Stationary Bike Miles Miles: 11.00
Comments
From Bryce on Tue, Jan 24, 2012 at 00:04:06 from 76.27.58.194

Looks like we'll be at a few of the same races this year. I didn't say racing each other because well, we wouldn't be....good to know you'll be around to get me a cold drink when I finish though. Me: Bufflao 50, Loco, Bear.

From Jon on Tue, Jan 24, 2012 at 06:18:40 from 98.71.175.203

The Bear! You're finally making the leap and doing the Bear! Awesome.

I don't know, though- are you sure you know the course well enough?

From Cody on Tue, Jan 24, 2012 at 18:44:55 from 63.161.193.100

Bryce-

Sweet! It will be nice to see you again. I will race you to the cooler! Any other races on the schedule? Squaw?

Jon -

I had better run more of the course just to make sure, right? Wanna come pace?

From Jon on Tue, Jan 24, 2012 at 22:14:45 from 98.71.175.203

I remember flying a few pacers to my first 100. Want to return the favor? :)

From Cody on Wed, Jan 25, 2012 at 10:06:47 from 67.137.240.195

Jon - I was afraid you would bring that up...

From Ben VanBeekum on Wed, Jan 25, 2012 at 10:19:21 from 67.169.246.116

Cody it is good to see that your body is feeling good!! Hopefully an injury free 2012 for ya. Best of luck!!

Slow milesFast milesTotal Distance
13.000.0013.00

AM: 80 mins on the bike

PM: 50 mins on the bike

2012 Stationary Bike Miles Miles: 13.00
Slow milesFast milesTotal Distance
10.000.0010.00

AM: 6 miles RUNNING. Leg felt ok for 5 miles then got sore.  Came home and rode for 10 mins.

PM: 30 min ride

2012 Road Miles Miles: 6.002012 Stationary Bike Miles Miles: 4.00
Slow milesFast milesTotal Distance
7.000.007.00

AM: 4 miles running.  ITB and calf got sore so I went home and rode the bike for 30 mins.  It doesn't seem to be progressing at this point.  {ANGER}


Cumulus 11 White Miles: 4.002012 Road Miles Miles: 4.002012 Stationary Bike Miles Miles: 3.00
Slow milesFast milesTotal Distance
10.000.0010.00

AM: 4 mile run followed with 30 mins on bike.  Things were getting tight at 4, but no pain yet.  Very slight improvement.  I can't believe I am back doing rehap again!

PM: 30 mins on bike

2012 Road Miles Miles: 4.002012 Stationary Bike Miles Miles: 6.00
Comments
From jun on Fri, Jan 27, 2012 at 10:17:10 from 174.23.163.223

I saw that you are registered for BR 50. How are you feeling about your training and injury? You gonna be ready to race or will it be more of a training run?

From Cody on Fri, Jan 27, 2012 at 14:10:21 from 67.137.240.195

I was hoping to be able to race it and still am, but who knows? I am doing the pocatello50 and need this 50 under the belt to be able to survive that one. Its a doozy.

Slow milesFast milesTotal Distance
12.000.0012.00

I knew my IT band would not allow for a traditional long run today so I came up with a run/hike backup plan.  I drove to Providence Canyon (of course) and first checked out Deer Fence heading North.  It was bullet proof ice.  I quickly bailed and headed back to the car.  I grabbed my microspikes and figured as long as I was running on ice I might as well enjoy the canyon.  I headed up the trail to the quarry.  The second half of the trail was not broken in so I headed up the road.  Once I hit the quarry, the run turned to a hike and I wandered around a bit before heading up the road towards the Welches Flat jeep trail.  The trail wasn't bad as it was packed down and relatively smooth due to the snowmobile traffic.  I did start to worry that at any time my leg would start to hurt and I would be far from the car so I headed back down the canyon.  First 5 miles covered in 1:15 (15 mins/mile ave).  I decided that the road was in better shape than the trail so I took that all the way down.  3.5 miles in 25 mins.

Still no pain or any tightness at this point so I decided to execute part 2 of the plan and do a little hiking.  For me hiking is boring unless it is steep uphill.  I decided to head up the west face of the mountain.  There was little snow at first, but before long I was trudging up the hill in mid shin to knee deep snow slowly freezing to death.  My feet were quite cold.  1.5 miles covered in 50 mins and nearly 2K feet climbed I had had it.  18 mins down as running wasn't a great option in the deep snow.  Finally back to the car.  Tired, but not sore.  Success!

T- 3hrs (15:00 pace) 4250' vert

** Weekly summary - 63 miles - 26 miles running -  370 mins on bike - 662 mins total - 4250' vert (all today).  Rough week with the injury.  I am glad I can at least ride the bike with no issues.  I am hoping that next week I see improvement...

MT101 Miles: 12.002012 Trail Miles Miles: 12.00Microspikes Miles: 11.00
Comments
From Kory on Mon, Jan 30, 2012 at 00:29:54 from 184.155.135.194

Nice job! Getting a run and cross training in on the same day.

From Bryce on Mon, Jan 30, 2012 at 22:22:55 from 76.27.58.194

That's a big day for making due with an injury. Gald it held up for you.

Slow milesFast milesTotal Distance
11.000.0011.00

AM: 4 miles running then 30 mins on the bike.  My legs (mostly the quads) are still super sore from my hiking Saturday.  Stiff and sore...

PM: 40 mins on bike

Brooks Launch #2 Miles: 4.002012 Road Miles Miles: 4.002012 Stationary Bike Miles Miles: 7.00
Slow milesFast milesTotal Distance
11.000.0011.00

AM: 40 mins on bike

PM: Ran right after work on the Planet Walk (4 miles).  Yep I wore shorts in January.  Why not it was close to 40 degrees.  Sweet!  Came home, ate dinner then jumped on the bike for 30 mins while watching a show with the kids.  

MT101 Miles: 4.002012 Road Miles Miles: 4.002012 Stationary Bike Miles Miles: 7.00
Comments
From Jon on Thu, Feb 02, 2012 at 06:59:40 from 98.71.175.203

71 deg high in SC today. Low of 50. I think we dipped below freezing maybe 15 times all winter, and I was freezing my butt off. But I have worn my shorts every day, no tights :)

From Jon on Thu, Feb 02, 2012 at 07:40:42 from 192.131.177.17

Of course, you'll enjoy your 80 deg high, 50 deg low summer days far more than I will the 95 deg high, 80 deg low days...

From Jon on Thu, Feb 02, 2012 at 18:51:58 from 98.71.175.203

I'll shut up about the weather now.

Slow milesFast milesTotal Distance
9.000.009.00

AM: To scared to push it so I kept it to the usual 4 mile route.  Came home and biked for 30 mins.

PM: Basketball for an hour with no pain

Cumulus 11 White Miles: 4.00Launch Blue #1 Miles: 2.002012 Road Miles Miles: 6.002012 Stationary Bike Miles Miles: 3.00
Slow milesFast milesTotal Distance
11.000.0011.00

AM: 5 Mile running.  3/10 on the soreness/tightness.  Following up with 25 mins on bike.  I enjoyed running on the dusting of snow we got last night.  It was great padding.

PM: 35 mins on the bike

Launch Blue #1 Miles: 5.002012 Road Miles Miles: 5.002012 Stationary Bike Miles Miles: 6.00
Slow milesFast milesTotal Distance
9.000.009.00

AM: 4 miles running - 30 mins on bike.  Not getting better, not getting worse.  Patience is not one of my virtues.

PM: Basketball game - 2 miles of sprinting then shuffling then sprinting.  0 points, handful of rebounds, a few steals, but mostly missed shots.  Not my finest performance.

Cumulus 11 White Miles: 4.00Launch Blue #1 Miles: 2.002012 Road Miles Miles: 6.002012 Stationary Bike Miles Miles: 3.00
Slow milesFast milesTotal Distance
6.500.006.50

Epic mountain climb with Joe.  Poor Joe, he picked a bad day to join me and my stupid ideas.  I have always wanted to hike up to the reflector towers and I decided today was the day.  Never mind the knee deep snow and 40 mph winds near the top.  Man was it cold!  It took 1:20 to get to the top from first dam and only 43 back.  We spent just enough time at the top to snap a few photos and then it was a race to get down the mountain before hypothermia set in.  It got pretty hairy for a bit, but we survived and still have all our extremities. I seriously considered adding on once we got back to the car but decided to play it safe.  No leg pain today, but that is because there was very little actual running.  

T- 2:03 (19 min miles) 3000' vert


MT101 Miles: 6.502012 Trail Miles Miles: 6.50Microspikes Miles: 3.00
Slow milesFast milesTotal Distance
11.500.0011.50

AM: 4 miles running.  Still have a persistent pain over the side of the knee.  It didn't worsen during the run though.  Got home and rode the bike for 30 mins.

LUNCH: 4.5 miles on BST from Green to First Dam and back.  It was an ice rink and muddy all at once.  What a nightmare.  I wont be hitting that trail again anytime soon.  I detoured to the road for a bit, and that section hurt my leg.  I need to find a clear trail to run on and my leg will thank me.

T-38:30 (8:33) 800' vert

Brooks Launch #2 Miles: 4.00MT101 Miles: 4.502012 Road Miles Miles: 4.002012 Stationary Bike Miles Miles: 3.002012 Trail Miles Miles: 4.50
Slow milesFast milesTotal Distance
12.000.0012.00

AM: Ran the first 12 holes of the golf course.  It was sure nice to be on grass.  Leg hurt for the half mile run home.  It stopped hurting once I stopped.  Rode the bike with no issues for 35 mins.  Making an appt with a doc today. (Appt on Friday)

PM: Biking only until doc is my plan.  40 mins in the evening

MT101 Miles: 4.502012 Road Miles Miles: 1.002012 Stationary Bike Miles Miles: 7.502012 Trail Miles Miles: 3.50
Comments
From Jon on Tue, Feb 07, 2012 at 21:57:43 from 98.71.175.203

I always liked running the golf course before sunrise. I think my record was 16 holes. It's a great place to run on the days when there are meteor showers, too- nice dark areas to see the sky. Almost stepped on a skunk once, though, so watch out.

From Cody on Tue, Feb 07, 2012 at 23:10:25 from 67.177.0.196

It was a full moon today so the light wasn't even necessary. I have seen a few skunks on the PW. Not good.

Slow milesFast milesTotal Distance
8.000.008.00

AM: bike for 80 mins

2012 Stationary Bike Miles Miles: 8.00
Slow milesFast milesTotal Distance
12.000.0012.00

AM: 80 min on bike

PM: 40 min on bike

2012 Stationary Bike Miles Miles: 12.00
Slow milesFast milesTotal Distance
8.000.008.00

AM: 80 mins on bike

2012 Stationary Bike Miles Miles: 8.00
Comments
From Jon on Fri, Feb 10, 2012 at 23:20:05 from 98.71.175.203

What did the doc say?

From Cody on Sat, Feb 11, 2012 at 17:42:10 from 67.177.0.196

Check out sat's blog for details.

Slow milesFast milesTotal Distance
5.500.005.50

Epic Snowshoe hike with Joe - 

It wasn't THAT epic, it was only intensely difficult.  We hiked up the side of the mountain as fast as possible.  Ok, back to the beginning.  We started at Rattlesnake Gulch of the Wellsvilles and hiked up the snow covered trail in snowshoes.  Once the trail seemed to disappear, we decided to do the best we could going straight up the mountain.  Amazingly, we picked a line that intersected the actual trail and we were back in business.  Of course, the trail was covered in snow and we only knew it was a trail by the lack of bushes on either side.  We were making great time.  About 30 mins per mile when the trail headed west.  The problem was that it was on the east side of a steep ridge and the snow was too soft to make it up the ridge.  We kept sliding back down.  So we went a different way and from then on, we were forced to head straight up the mountain or to give up and go home.  We never give up and so we went up.  Our pace suffered.  It took us 20 mins to go a quarter mile with no breaks.  We nearly shouted with joy upon reaching a ridge we could hike normal on.  The view was glorious and well worth the effort. 

Coming down was a bit of a struggle as the 10 or so faceplants made things interesting.  You would be fine running down a mountain and mere seconds later, your toe would sink in and poof, down you went.  It was a blast!

So, 5.5 miles in 2:40 mins.  4000' vertical (mile 3 took us 52:24)

 


Joe and I near the top...  Will we make it??


 We didn't make it to the top, but close.  We ran out of time and steam at the same time...

**On a related note, my doctor visit yesterday was interesting.  I definitely have ITB tendonitis in my right knee.  Although not as severe as last year.  Not much I can do about that aside from what I am already doing.  Stop any activity that hurts it.  R.I.C.E. 

I had them do an x-ray to make sure that there was nothing else wrong with it as I still have pain on the inside (MCL area).  Plus pain on the shin bone as well.  Tender to the touch.  The x-ray was negative.  No bone issues.  Good.  But, what is the problem?  They had theories, but would need an MRI to know.  I have been thinking about this injury for over a year now and since it is reasonably manageable I have not done a lot about it.   Now is the time to check it all out and get a proper diagnosis.  So, I had an MRI done as well on friday.  Pretty expensive day, but hopefully I get some diagnosis from it.  I get the results on Monday so I will post those then.  I don't expect a major problem to be found as obviously I am able to hike up a crazy mountain the day after the test, but even a negative result would put me at ease.  At least then I know I will just have to deal with the pain I do have.


Cascadia 6 Red Miles: 5.502012 Trail Miles Miles: 5.50
Comments
From Dale on Sat, Feb 11, 2012 at 19:06:45 from 69.10.215.11

Sweet hike. Hope the MRI gives you some answers and a better treatment plan.

From Jon on Sat, Feb 11, 2012 at 20:42:08 from 98.71.181.5

Man, that looks like an awesome adventure. 50 min miles. I loved the wipeout video, too. That must have been freezing on top with the wind.

Slow milesFast milesTotal Distance
12.000.0012.00

AM: 80 mins on bike

PM: 40 mins on bike

The MRI results came back today.  No major issues thankfully.  The multiple issues I am experiencing are all due to inflammation of different tendons.  I have inflammation of the patellar tendon,  Illio-tibial Band, and the Hamstring tendon.  There were no tears in the meniscus as suspected. There was minor chondromalacia, but its not bad enough to really be concerned with at this point.  It does explain the kneecap pain I had last summer when I was biking so much.

So, what now?  Well, I need to reduce the inflammation ASAP and get it healed up.  I can do any activity that does not aggravate my leg.  My plan is to stick with biking and hiking for a bit before any running.  Basically, I need to balance out my muscle groups and pay closer attention to any tightness.  I have noticed a trend of getting injured when my hamstrings are tight.  Better stretching and definitely better warmups and cooldowns.  Especially in the cold weather. 

So, it looks like my 2012 is shaping up to be a repeat of 2011.  If I can get a handle on the inflammation faster, I can still have a fun year....

2012 Stationary Bike Miles Miles: 12.00
Comments
From Bryce on Mon, Feb 13, 2012 at 23:26:00 from 76.27.58.194

Glad you got it checked out. Hope you heal up quick, gotta see you on the Bear start line this year, and not dressed in a hoody taking pictures.

From Jon on Tue, Feb 14, 2012 at 21:21:07 from 98.71.182.124

Glad it's nothing serious. Rest and recover, man. You've still got lots of time this year.

From Predog on Wed, Feb 15, 2012 at 11:49:03 from 67.186.192.20

At least you're not running a 50k this month. I think that's what really did you in last year probably. Get better soon! I need my running buddy back! Maybe I should buy a bike. haha

Slow milesFast milesTotal Distance
12.000.0012.00

AM: 80 mins on bike again.  This is getting old...

PM: 40 mins on bike

2012 Stationary Bike Miles Miles: 12.00
Comments
From Kory on Tue, Feb 14, 2012 at 17:22:41 from 134.50.89.24

God Bless you and speedy recovery. I think a lot of us tend to neglect the stretching I know I do.

Slow milesFast milesTotal Distance
8.000.008.00

AM: 80 mins on bike.  Watched most of minority report

2012 Stationary Bike Miles Miles: 8.00
Comments
From Jon on Wed, Feb 15, 2012 at 19:39:12 from 74.177.120.222

Good movie. Wonder when it becomes true.

From Predog on Thu, Feb 16, 2012 at 02:29:00 from 67.186.192.20

I'm hoping that it was a stationary bike. Watching a movie on a non-stationary bike might prove disastrous.

Slow milesFast milesTotal Distance
13.000.0013.00

AM: bike for 80 mins.  Leg feeling great.  Patience...

PM: Needed a break from biking.  Headed up to Providence Canyon and hiked up the trail. It was pretty powdery, but the microspikes helped a ton.  I jogged very slowly for a half mile heading up and for a half mile heading down.  I kept it pretty slow. No pain during, but soreness later on.  Not ready for running yet for real.

T-1:16 (15:12) 1000' vert

MT101 Miles: 5.002012 Stationary Bike Miles Miles: 8.002012 Trail Miles Miles: 5.00Microspikes Miles: 5.00
Slow milesFast milesTotal Distance
8.000.008.00

AM: bike for 80 mins.  legs were sore from my hike/run last night.  such a wimp.

2012 Stationary Bike Miles Miles: 8.00
Slow milesFast milesTotal Distance
6.500.006.50

Snowshoe hiking today.  I ventured up Spring Hollow as far as time would allow me.  I didn't quite make it to the overlook, but got a great workout in nonetheless.  2600' vertical climbing, the trail all to myself.  It was a great morning.  The only other tracks I saw were the deer and moose tracks that nearly followed the trail the whole way.  No running today still, but still very enjoyable.  

T-2:25 (22:30) 2600'vert (slowest mile was 33:15)

Fireblade Miles: 6.502012 Trail Miles Miles: 6.50
Slow milesFast milesTotal Distance
10.000.0010.00

AM: Bike for 80 mins

PM: Planet Walk 2 Mile run.  No pain or tightness.  I love the Altras.  I don't need all the room in the toe box, but it wasn't detrimental.  The shoes felt like my MT101's.  I like the low profile.  I have also been doing Myrtl Hip Exercises.  They seem to be helping.  I had no idea my hips were so tight.  Gonna keep doing them 2x's a day.

2012 Road Miles Miles: 2.002012 Stationary Bike Miles Miles: 8.00Altra Lone Peak Miles: 2.00
Comments
From Jon on Mon, Feb 20, 2012 at 19:24:37 from 74.177.120.222

Break out of a rut. Do 81 tomorrow.

From Cody on Mon, Feb 20, 2012 at 19:49:06 from 67.177.0.196

Sure, piece of cake

From Predog on Mon, Feb 20, 2012 at 21:44:40 from 67.186.192.20

Good news!

From Jon on Wed, Feb 22, 2012 at 19:42:25 from 74.177.120.222

82 minutes! Overachiever.

Slow milesFast milesTotal Distance
13.000.0013.00

AM: Bike for 82 mins.  Legs a bit creaky this morning until I got warmed up.

PM: 2 miles on the treadmill and then 30 mins on the bike.  No pain

2012 Treadmill Miles Miles: 2.002012 Stationary Bike Miles Miles: 11.00Altra Lone Peak Miles: 2.00
Slow milesFast milesTotal Distance
9.500.009.50

AM: 70 mins on the bike. 

LUNCH:  2.5 miles on the dirt road behind work.  ITB got a bit tighter for the last half mile. (8 min pace)

2012 Stationary Bike Miles Miles: 7.002012 Trail Miles Miles: 2.50Altra Lone Peak Miles: 2.50
Slow milesFast milesTotal Distance
13.500.0013.50

AM: 80 mins on the exercise bike.  Watched War of the Worlds.

PM: 2.5 miles running.  I did laps around the driving range and the willow park ball fields.  Leg felt great on the grass.  Last half mile home, not so good.  I am not seeing  much improvement.  Followed it my jog with 30 mins on the bike.

2012 Road Miles Miles: 1.002012 Stationary Bike Miles Miles: 11.002012 Trail Miles Miles: 1.50Ghost 4 Miles: 2.50
Slow milesFast milesTotal Distance
10.000.0010.00

AM: 80 mins on the bike

Lunch: 2 miles on dirt.  Great day to be outside (if only for 15 mins)

2012 Stationary Bike Miles Miles: 8.002012 Trail Miles Miles: 2.00Altra Lone Peak Miles: 2.00
Comments
From Kory on Fri, Feb 24, 2012 at 15:30:14 from 134.50.89.24

Cody your a patient runner and the little steps of progress will pay off. I know it's hard and I fight the frustration when I'm injured. Nice work on the bike.

Slow milesFast milesTotal Distance
11.000.0011.00

Hike/Run - 

Headed up the stairmaster (Providence Canyon).  My main goals were to get a ways up the canyon and not get stuck in a blizzard and die.  I succeeded on all accounts.  I hit 9K+ feet elevation while staying on snowmobile tracks until the last grunt up a hill.  I was enjoying myself until I hit what I think was the lower slopes of Providence Peak when the storm hit with a vengence.  I quickly decided to tuck tail and head down.  Not a moment too soon.  I was soon in a whiteout and would've given my right knee for some ski goggles.  I was running blind down the mountain.  I made it back to relative safety near the quarry before deciding I had better stop running.  Too late, though the damage had been done.  My knee was now really sore.  I ended up walking the rest of the way down the canyon waving to 30 snowmobiles as they headed up into their playground. 

Overall, it was great fun, but I really need to figure out this injury.  Apparently, it is not ready to handle actual running yet.  Better lay low and reassess. 

T- 3:10 (17:16) 4000' vert (about 2-3 miles of actual running)

Cascadia 6 Red Miles: 11.002012 Trail Miles Miles: 11.00Microspikes Miles: 11.00
Comments
From Jon on Sat, Feb 25, 2012 at 14:59:44 from 74.177.120.222

Maybe there is some happy ground for your knee somewhere between planet walk and Providence Peak. 2000 ft instead of 4000 ft, so to speak.

From Cody on Sat, Feb 25, 2012 at 16:15:37 from 67.177.0.196

Moderation is not my strength. I get bored walking around where it is flat.

From Scott Ensign on Sat, Feb 25, 2012 at 19:46:52 from 70.58.98.92

that was an intense little squall this morning. you should have stopped by for some hot chocolate on your way out

From Rob Murphy on Sat, Feb 25, 2012 at 19:50:56 from 76.27.122.13

Crazy weather today down here as well.

I'm really pulling for you to figure out your injury too. You deserve to be out there daily running and racing.

Slow milesFast milesTotal Distance
0.000.000.00

No running lately - Decided to take a break and actually let my leg heal.  

More importantly, I have better things to do this week anyways.  We welcomed another addition to our household on Leap Day!  Everything went great and now I just have to figure out how to get the in-laws to go home....


Comments
From Dale on Sat, Mar 03, 2012 at 15:12:27 from 69.10.215.11

Congratulations!

From Jon on Sat, Mar 03, 2012 at 19:53:32 from 98.84.69.209

That's a surprised looking little girl.

Maybe you can get the in-laws to leave by just having them read this post...

From marci on Sun, Mar 04, 2012 at 17:33:38 from 98.84.69.209

CONGRATS!!! She is a real beauty.

From David Nelson on Sun, Mar 04, 2012 at 17:54:32 from 50.135.49.217

Congrats, good thing February had the extra day!

From Cody on Sun, Mar 04, 2012 at 18:18:25 from 67.177.0.196

I love the "deer in the headlights" look. She is good at it.

Jon- Good thing they don't know this blog exists. Phew.

From Scott Ensign on Sun, Mar 04, 2012 at 18:19:07 from 70.58.98.92

congrats on the beautiful addition to your family! much more rewarding accomplishment than a run for sure!

From Scott Ensign on Sun, Mar 04, 2012 at 18:20:00 from 70.58.98.92

Cody- you would be surprised how many people know this blog exists who you didn't think did....

From Paul on Tue, Mar 06, 2012 at 12:17:39 from 207.224.39.118

Congrats! (belated). That's a great pic.

From Bryce on Tue, Mar 06, 2012 at 20:47:07 from 76.27.58.194

Congrats!! (very belated) What a cutie.

Slow milesFast milesTotal Distance
0.000.000.00

Easing back into things. Leg is feeling good finally again, but easy does it as I am sure it is not healed yet.  30 mins walking on the treadmill.

Slow milesFast milesTotal Distance
0.000.000.00

20 mins walking on the treadmill today.

Slow milesFast milesTotal Distance
3.000.003.00

30 mins on the bike.  Still keeping to a strict no running schedule.  

2012 Stationary Bike Miles Miles: 30.00
Slow milesFast milesTotal Distance
2.000.002.00

AM: 20 mins on the bike

PM: 20 mins walking on treadmill

2012 Treadmill Miles Miles: 1.502012 Stationary Bike Miles Miles: 2.00
Slow milesFast milesTotal Distance
12.000.0012.00

Waited until the afternoon and then couldn't control myself.  It was perfect conditions for a run.  But instead I rode my mountain bike all over the valley.  It was fun even if I was on pavement for most of it.  I started by going up to providence star and checked out deer fence.  Still too muddy for a bike so I headed down the hill and over to Millville.  I crossed the highway and headed out to Hyrum.  I before long, I found myself on the opposite side of Hyrum Lake.  Just over an hour into a ride, I decided I had better go home.  My leg was a bit achy by the end of the ride.  Is it smart to ride for 2 hours?  I hope it is ok.  I am getting pretty anxious to get healed up (obviously).

T- 1:59 (14.5 mph)  1500' vert

2012 Mountain Bike Miles Miles: 28.50
Comments
From Jon on Sun, Mar 11, 2012 at 20:02:59 from 98.84.69.209

This would be real impressive if it was on your road bike.

Slow milesFast milesTotal Distance
2.000.002.00

20 mins on the bike  - keeping things chill again this week as my test I ran Sat failed.  My leg was achy all sunday and some of today as a result.  Another week of rest with a little biking mixed in.

2012 Stationary Bike Miles Miles: 2.00
Slow milesFast milesTotal Distance
6.500.006.50

AM: 30 mins on the stationary bike

PM: 35 mins on a loop of Young Ward.  Had to take advantage of the 60 degree weather.  It was amazing.  9.5 miles

2012 Mountain Bike Miles Miles: 9.502012 Stationary Bike Miles Miles: 3.00
Slow milesFast milesTotal Distance
3.000.003.00

AM: 30 mins on the bike.  Leg is feeling ok.

2012 Stationary Bike Miles Miles: 3.00
Comments
From Scott Ensign on Wed, Mar 14, 2012 at 21:08:38 from 70.58.98.206

hey Cody, I was reading about the bigfoot sighting up Providence canyon on ksl- watched the video... I am trying to decide- is that really bigfoot, or you out for a run on the single track at night?

http://www.ksl.com/?nid=148&sid=19587958&title=is-bigfoot-in-cache-county&s_cid=featured-2

From Cody on Sun, Mar 18, 2012 at 10:41:48 from 67.177.0.196

It was me. But I was walking not running. And I have been overeating a bit.

Slow milesFast milesTotal Distance
5.000.005.00

AM: 20 mins on the bike

PM: 30 mins on bike

2012 Stationary Bike Miles Miles: 5.00
Slow milesFast milesTotal Distance
3.000.003.00

30 mins on bike followed by 13 hours at work. Lame

2012 Stationary Bike Miles Miles: 3.00
Slow milesFast milesTotal Distance
9.000.009.00

Biked up to Deer Fence in the tornado.  The wind made things interesting.  The trail is in great shape.  A bit bumpy but dry.  I headed over to Dry Canyon ditched the bike and ran for 1 MILE.  Leg felt pretty good during and after.  Decided to keep it short today and not push it.  The running was glorious even if I am horribly out of shape and barely moving. 

1:30 for everything.

2012 Mountain Bike Miles Miles: 16.502012 Trail Miles Miles: 1.00Altra Lone Peak Miles: 1.00
Comments
From Jon on Sun, Mar 18, 2012 at 12:47:00 from 98.71.138.90

Keep at it, man.

Slow milesFast milesTotal Distance
6.000.006.00

AM: 50 mins on bike

PM: 1 mile run and half mile walk on treadmill.  

2012 Treadmill Miles Miles: 1.002012 Stationary Bike Miles Miles: 5.00MT110 Miles: 1.00
Slow milesFast milesTotal Distance
5.000.005.00

AM: 50 mins on bike

PM: Spent 16 hours at work - exhausted

This is our latest spectacular that I was working on.  Headed to vegas.  It is only 1/24th of what the whole thing will be.  The final sign will be 308 feet by 60 feet high.  36 million LEDs.  


2012 Stationary Bike Miles Miles: 5.00
Comments
From Jon on Thu, Mar 22, 2012 at 21:08:21 from 98.71.138.90

Where's it going?

From Cody on Thu, Mar 22, 2012 at 21:13:06 from 67.177.0.196

Vegas - Harmon avenue and the strip. It will fire up completely first of may.

Slow milesFast milesTotal Distance
8.000.008.00

Only worked half a day today since I have worked so many hours this past few weeks.  I was able to spend it with my wife and my daughter as we threw a party for my daughter (her birthday along with my wife today).  It was a princess tea party.  So much fun...for them.  I did escape after the party for a bike ride/run.  I headed up to deer fence and decided to get a few miles running.  My leg has been feeling great lately and I wanted to test it out.  I made it 3 miles with no pain and was pretty stoked until I got back to my bike and found a flat tire.  I didn't have any tools to fix it with me (totally unprepared) and learned my lesson as I had to call the wife for a ride home. I did end up running the 1.5 miles pushing the bike to the end of the trail.  No pain from that jog but I will have to see if I overdid it..

T-Bike - 36 mins

T-Run - 24 + 16

2012 Mountain Bike Miles Miles: 7.002012 Trail Miles Miles: 4.50Altra Lone Peak Miles: 4.50
Comments
From Rob Murphy on Wed, Mar 21, 2012 at 20:27:22 from 76.27.122.13

Pretty darn cute! Cool that your wife and daughter have the same birthday. Steve Anderson and his daughter have the same one too.

Glad you're running. I signed up for the North Face 50 in SF in December. Be nice to get together for a couple runs this Summer. I've got my fingers crossed for you.

From Jon on Wed, Mar 21, 2012 at 21:03:54 from 98.71.138.90

Princess Tea Party? I'm sure you were the mastermind.

Slow milesFast milesTotal Distance
9.000.009.00

AM: 50 mins on bike watching youtube stuff

PM: 4 miles of RUNNING.  Leg felt good.  

Launch Blue #2 Miles: 4.002012 Road Miles Miles: 4.002012 Stationary Bike Miles Miles: 5.00
Slow milesFast milesTotal Distance
6.000.006.00

AM: 60 mins on the bike

2012 Stationary Bike Miles Miles: 6.00
Slow milesFast milesTotal Distance
13.500.0013.50

Fixed another flat tire then headed out the door on the bike.  Biked to Spring Hollow, ditched the bike and ran back down the river trail.  Ran 5 glorious miles (although I was breathing really hard) and then biked back home.  19 miles of biking, 5 of running.  Leg is still feeling pretty good.  Although right now 5-6 is probably the high end of what it can handle.  I will take it as long as it continues to improve.  I have been putting Arnica cream on it 3x's a day now for 10 days and it makes a HUGE difference.  Love it.  

1000' vert  2:08 total time 24 miles total

2012 Mountain Bike Miles Miles: 19.002012 Trail Miles Miles: 5.00Altra Lone Peak Miles: 5.00
Slow milesFast milesTotal Distance
10.500.0010.50

AM: 12 holes running on the Golf Course.  Leg felt great.  Came home and biked for 20 mins.

PM: 30 mins on the bike then 1 mile walking on the treadmill.  I hope no one bothers to read these boring entries.  Not worth your time.  At least they are short I guess.

Launch Blue #2 Miles: 4.502012 Road Miles Miles: 1.002012 Treadmill Miles Miles: 1.002012 Stationary Bike Miles Miles: 5.002012 Trail Miles Miles: 3.50
Comments
From TheMr.K on Mon, Mar 26, 2012 at 21:39:59 from 67.164.204.6

Boring or not, your perseverance despite this injury helped me to keep biking while I was injured which in turn helped me come back stronger than I was when I got hurt.

Please keep posting

From Jon on Tue, Mar 27, 2012 at 05:08:40 from 74.177.96.130

I read every one. Did you just call me short and boring?

Slow milesFast milesTotal Distance
6.000.006.00

AM: 4.5 miles around the GC.  Followed with 15 mins on the bike.  Was tired today.

PM: TRX for 30 mins

2012 Road Miles Miles: 1.002012 Stationary Bike Miles Miles: 1.502012 Trail Miles Miles: 3.50
Comments
From Jon on Tue, Mar 27, 2012 at 15:42:16 from 74.177.96.130

I miss the golf course. A nice place to run early mornings, esp. on easy days. Difficult to run fast there, though. I miss PW, too.

From Cody on Tue, Mar 27, 2012 at 19:30:13 from 67.177.0.196

Yeah I am liking it. I am running early enough to beat the maintenance staff there. Not sure how it will pan out once they show up.

Slow milesFast milesTotal Distance
6.500.006.50

AM: 5.5 miles on the GC (17 holes) in 45 mins then 10 mins on the bike.  Leg a bit sore today.  

Launch Blue #1 Miles: 5.502012 Road Miles Miles: 1.002012 Stationary Bike Miles Miles: 1.002012 Trail Miles Miles: 4.50
Slow milesFast milesTotal Distance
8.000.008.00

AM: 60 mins on bike.  ITB sore today, but not as bad as yesterday.  Taking is easy again today.

PM: 20 mins on bike

2012 Stationary Bike Miles Miles: 8.00
Slow milesFast milesTotal Distance
6.000.006.00

AM: 4 miles running. Felt great.  20 mins on the bike

2012 Road Miles Miles: 1.002012 Stationary Bike Miles Miles: 2.002012 Trail Miles Miles: 3.00MT110 Miles: 4.00
Slow milesFast milesTotal Distance
20.000.0020.00

Today's excursion took me up to Green Canyon via BST on the bike.  Once there I rode up the trail until the snow defeated me.  It happened at the end of the first north side trail about 2 miles from the trailhead.  I decided it was time to run so I left the bike there and ran back down the trail to BST via King Park (3 miles) and back.  It was a great morning for running and biking.  I decided that it is more fun to run up Green, but it is more fun to bike down.  Sure running is fun, but downhill riding is awesome.  Anyway, after my 6 mile run I rode down the trail and headed over to Deer Fence trail via the shortcut behind the water lab.  Once I hit Providence Canyon, I was spent and coasted home.

  T Bike - 2:20 T-Run - :50 (8:33) 2800' vert total

2012 Mountain Bike Miles Miles: 24.002012 Trail Miles Miles: 6.00Altra Lone Peak Miles: 6.00
Comments
From James on Sat, Mar 31, 2012 at 20:13:52 from 97.126.222.106

That sounds like a fun tough workout! Tyler Shepard told me today that we looked a like. In fact he thought I was you at first. I told him I was the wicked and fat step brother that was taller with cooler hair. Just a heads up!

From Jon on Sun, Apr 01, 2012 at 16:18:53 from 74.177.96.130

YOu can get from the water lab to Deer Fence? Is this other than the trail into the subdivision at the base of Main St?

From Cody on Sun, Apr 01, 2012 at 20:10:42 from 67.177.0.196

James - Nice race this weekend. Who is Tyler Shepard?

Jon - Its the trail that goes to the cul-de-sac then go left up more trail. It spits you out into the rich neighborhood. Lots faster than going up centerstreet.

From James on Sun, Apr 01, 2012 at 20:28:53 from 97.126.222.106

A guy from Spanish Fork who seemed to know who you were. Accept he thought I was you.:) I thought he was the Weber State runner from a few years ago, but he wasn't.

From TylerS on Sun, Apr 01, 2012 at 20:42:20 from 63.248.99.121

Now that I see a pic of both of you, you look nothing alike...I think that I just had you both confused...! My bad. Good luck with your training!

From Cody on Sun, Apr 01, 2012 at 21:08:39 from 67.177.0.196

No problem, for future reference I am the short guy with the horrible farmer tan.

From Jon on Mon, Apr 02, 2012 at 20:49:18 from 74.177.96.130

Did you just call yourself a horrible guy with a short farmer tan?

From Cody on Tue, Apr 03, 2012 at 21:15:35 from 67.177.0.196

Yep, you got it.

Slow milesFast milesTotal Distance
9.500.009.50

AM: Golf Course 18 holes in 42 mins.  Followed by 10 mins on the bike.

PM: 30 mins on bike

Launch Blue #1 Miles: 5.502012 Road Miles Miles: 1.002012 Stationary Bike Miles Miles: 4.002012 Trail Miles Miles: 4.50
Slow milesFast milesTotal Distance
8.500.008.50

AM: 4 miles running - 10 mins on bike

PM: 3.5 miles - took the kids to the park.

Cumulus 11 White Miles: 3.502012 Road Miles Miles: 4.502012 Stationary Bike Miles Miles: 1.002012 Trail Miles Miles: 3.00Altra Lone Peak Miles: 4.00
Slow milesFast milesTotal Distance
9.500.009.50

Biked in the dark up to Deer Fence then ran for 5 miles on the trail before biking home.  It worked out great.  Leg feels pretty decent.

T-1:25 (42mins running - 43 biking) 1100' vert

2012 Mountain Bike Miles Miles: 10.002012 Trail Miles Miles: 5.00Altra Lone Peak Miles: 5.00
Comments
From Bryce on Wed, Apr 04, 2012 at 21:08:40 from 76.27.58.194

Good to see those running miles getting back up!

Slow milesFast milesTotal Distance
10.000.0010.00

Biked up to Providence Canyon (of course) and ran up the trail (up the canyon) to test out my leg and also to check out  the trail.  I ran to the bridge (1.75) before turning back and heading out on deer fence for an out and back.  It was a bit of a pounding on the leg coming down the canyon.  I might not be ready for that much vertical yet.

10 miles bike (45 mins)  5.5 miles running (51 mins) 1500' vert total

Cascadia 6 Red Miles: 5.502012 Mountain Bike Miles Miles: 10.002012 Trail Miles Miles: 5.50
Slow milesFast milesTotal Distance
6.500.006.50

22 holes in a snowstorm (55 mins)

MT101 Miles: 6.502012 Road Miles Miles: 1.002012 Trail Miles Miles: 5.50
Comments
From Jon on Sat, Apr 07, 2012 at 06:19:11 from 74.177.96.130

For a minute I thought you were saying you actually were playing golf. Just hope you weren't using a white ball! 22 holes is a long ways.

Slow milesFast milesTotal Distance
20.000.0020.00

Nice long bike ride/run today.  Rode up the Green Canyon via BST.  Met joe at King Park for a run up Green Canyon.  It was glorious!  A little snow, little mud, lots of singletrack.  The world is right again.  After joe went home I rode back up the canyon before heading home via Deer Fence.  

I ran into Bruce Copeland (RD of Logan peak / Bear 100).  We chatted about Logan Peak.  It is looking like it will be an epic year.  He is working on getting all past winners to come.  It will be quite a race.  

T Running - 69 mins T Biking - 2 hours 3000' vert

This week I saw some real progress in the legs.  There is hope!

2012 Mountain Bike Miles Miles: 22.002012 Trail Miles Miles: 8.00Altra Lone Peak Miles: 8.00
Comments
From Jon on Sat, Apr 07, 2012 at 14:53:10 from 74.177.96.130

By all winners, he means Leland, Seth, you and me?

From Cody on Sat, Apr 07, 2012 at 14:58:58 from 67.177.0.196

Yep, plus the women.

Plus Ty hopefully too..

From Jon on Sat, Apr 07, 2012 at 15:20:05 from 74.177.96.130

Sweet. I would say Seth is the favorite.

From Paul on Tue, Apr 10, 2012 at 08:05:41 from 207.224.39.118

There should be no snow this year. Good year for the course record to go down by 30 min or so.

Slow milesFast milesTotal Distance
10.500.0010.50

AM: Bike - Run - Bike (the usual nowadays)  Good Workout

45 mins bike - 52 mins run (deer fence) 1250' vert combined

2012 Mountain Bike Miles Miles: 10.002012 Trail Miles Miles: 6.00Altra Lone Peak Miles: 6.00
Slow milesFast milesTotal Distance
18.500.0018.50

AM: Biked up to the Providence Trail and rode to the "bridge".  Left the bike and then ran a mile up the canyon then back to a bit past the bike for 2.5 miles of running.  Biked home.  The trail is in great shape with only a few snow patches that will be gone in a day.  

T- 75 mins bike 23:30 running - 1500' vert

PM: Met up with joe and ran Green from King Park to almost to the Yurt.  The final quarter mile is still under snow (that is why we turned back).  The rest of the trail is looking good.  The dozen bikers we saw would all agree.

T- 69 mins 1000' vert 8.5 miles

Quite the day!  Lets hope it wasn't too much.  Lots of fun though.

Launch Blue #1 Miles: 2.502012 Mountain Bike Miles Miles: 13.502012 Trail Miles Miles: 11.00Altra Lone Peak Miles: 8.50
Comments
From Bryce on Tue, Apr 10, 2012 at 20:46:10 from 76.27.58.194

Glad to see the running miles getting longer and more consistent!

From Cody on Tue, Apr 10, 2012 at 21:02:29 from 67.177.0.196

Me too!

I hope to make it to zion to do the traverse next year. I am jealous. Nice job

Slow milesFast milesTotal Distance
8.000.008.00

Bike ride - Keeping it chill today to let the body recover.  Great morning for a bike ride.

14 miles 1200' vert

2012 Mountain Bike Miles Miles: 14.00
Comments
From Predog on Thu, Apr 12, 2012 at 00:42:17 from 67.186.192.20

Hey so I kind of updated my blog... Still working on the race report for SHM though.

Slow milesFast milesTotal Distance
5.000.005.00

5 slow miles around golf course and planet walk.  I am still recovering from tuesday.  

Cumulus 11 White Miles: 5.002012 Road Miles Miles: 2.002012 Trail Miles Miles: 3.00
Slow milesFast milesTotal Distance
6.000.006.00

6 easy miles around fairgrounds and planetwalk - better today

Launch Blue #2 Miles: 6.002012 Road Miles Miles: 6.00
Slow milesFast milesTotal Distance
23.000.0023.00

Standard Bike - Run - Bike workout this morning.  I biked up to Deer Fence rode to Dry Canyon and met up with Joe.  Now for the fun part.  Trail running.  We headed South on Deer Fence to my favorite closest trail to my house....Providence Canyon Trail.  I played tour guide and Joe fell in love with my trail.  He can't have it though, it is mine.  Before too long, we were back out of the canyon and heading back to Dry.  I almost shed a tear to have to leave.

I dropped Joe off back at his car and I rode over to Millville Canyon before heading home.

T- Bike 1:52 19.5 miles 1500' vert

T- Run 1:43 12 miles 1800' vert

Fireblade Miles: 12.002012 Mountain Bike Miles Miles: 19.502012 Trail Miles Miles: 12.00
Comments
From Jon on Sat, Apr 14, 2012 at 17:11:25 from 74.177.96.130

You'll have to play tour guide to me, too, on June 29.

From Cody on Sat, Apr 14, 2012 at 19:15:43 from 67.177.0.196

Sure, but you will have to do it twice to get acclimated to the altitude...Maybe three times...

Slow milesFast milesTotal Distance
8.000.008.00

Providence River Heights Loop - 

Back to a Bread and Butter route for me.  Still not 100% but able to complete a run like this without too much complaining (from the leg).

T-61 mins 200' vert

2012 Road Miles Miles: 8.00Ghost 4 Miles: 8.00
Slow milesFast milesTotal Distance
12.500.0012.50

Biked to the usual spot on the side of a mountain before beginning my run.  Ran up to "the bridge" before heading for a jaunt on Deer Fence.  Great mix of trails.  Some hills, some rollers, not much flat stuff.  Good times.  Leg felt great.

T- bike 45 mins

T- run 67 mins

1500' vert combined

Cascadia 6 Red Miles: 8.002012 Mountain Bike Miles Miles: 10.002012 Trail Miles Miles: 8.00
Slow milesFast milesTotal Distance
8.000.008.00

Went and saw my new Niece at the hospital then headed up to Green for a quick run.  I am stoked that I am up to 8 miles with no issues.  The run went great.

T-64 mins (8 min pace) 1000' vert

2012 Trail Miles Miles: 8.00Altra Lone Peak Miles: 8.00
Comments
From Bryce on Wed, Apr 18, 2012 at 20:59:48 from 76.27.58.194

Glad to hear it! Looking forward to you beating the pants off me at a few races this summer.

Slow milesFast milesTotal Distance
9.000.009.00

Tried out my new Hoka's I got from St. George Running Center.  I have been quite negative about them saying they are not for me.  I am eating my words.  I love them so far.  They are so nice to my knees and are surprisingly stable.  Plus they make me taller.

T-1:11 (7:53) 600' vert

2012 Road Miles Miles: 9.00Hoka Stinson B Miles: 9.00
Comments
From Jon on Thu, Apr 19, 2012 at 20:52:43 from 74.177.96.130

Super cushion!

Of course, I'll mock you if you run LP in them. I've only used mine on fairly smooth trails- nothing as technical as LP. Which isn't even that technical compared to Massanutten and stuff like that.

From Bryce on Thu, Apr 19, 2012 at 20:59:33 from 76.27.58.194

Nice, love the Hoka...even on technical trails.

From Cody on Fri, Apr 20, 2012 at 19:52:05 from 67.177.0.196

Fools mock, but they shall mourn... I will have to see how they work on real trails next week. I got them mostly for the cushion on the road though. Who knows, they may be my do everything shoe...

Slow milesFast milesTotal Distance
10.500.0010.50

Biked for 20 mins - Ran for 60 (deer fence)- Biked for 15

1000' vert

Fireblade Miles: 7.002012 Road Miles Miles: 1.002012 Mountain Bike Miles Miles: 8.002012 Trail Miles Miles: 6.00
Slow milesFast milesTotal Distance
29.500.0029.50

On my own today because Joe if off being at nerd at some Robot competition somewhere.  I slightly underestimated the time/mileage this workout would take but I am glad I did it.  It all began with a long bike ride up Blacksmithfork Canyon to Leatham Hollow. That took a solid 75 mins.  It was brutal when I hit the mouth of the canyon and the wind kept me under 7 mph.  Ugg.  I ditched the bike for the real fun of the day.  I ran up the road for 2.5 miles then up Richards Hollow.  Awesome trail, but it was not quite ready for me yet.  The flowers haven't come out yet and I guess there is still snow in the mountains.  The drifts got deeper and deeper.  Some of it was packed solid but enough sections were not.  Quite the surprise when you are running along and you post hole to your knees.  They are all bloody now.  Other than that, it was awesome.  I made it nearly to the junction with the logan peak road.  Ran back to the bike and rode home (1 hour).  Solid workout - 5+ hours.   

Bike - 2:15, 30 miles (13.5 miles converted) 700' vert

Run - 3:00 16 miles 3000' vert

** Great week of training.  Leg is feeling great.  I am thinking Pocatello is still possible.  It will be slow and ugly, but possible.  We will see.

Cascadia 6 Red Miles: 16.002012 Mountain Bike Miles Miles: 30.002012 Trail Miles Miles: 16.00
Slow milesFast milesTotal Distance
11.000.0011.00

biked up to deer fence - ran south on trail - turned around and reversed course

40 mins biking - 60 mins running 1400' vert

2012 Mountain Bike Miles Miles: 10.002012 Trail Miles Miles: 7.00Altra Lone Peak Miles: 7.00
Slow milesFast milesTotal Distance
13.000.0013.00

AM: Planet Walk 4

PM: Joe and I decided to brave the heat (80+ degrees today) and tackle Green Canyon.  We ran from King Park to the yurt.  We were moving pretty good on the way up, but then I decided to try and see what these Hoka's could do.  They felt a bit clunky as I couldn't feel the rocks too well, but the obvious advantage was that I couldn't feel the rocks too well.  I ran as hard as I could and my legs and feel felt great at the end.  So far, I love 'em. 

9 miles in 70 flat (40 up/30 down) 1200' vert

2012 Road Miles Miles: 4.002012 Trail Miles Miles: 9.00Hoka Stinson B Miles: 13.00
Comments
From Jon on Tue, Apr 24, 2012 at 19:18:54 from 74.177.127.77

The Logan Peak trash talking gauntlet has been thrown.

Slow milesFast milesTotal Distance
7.000.007.00

Von's Park - felt like I was at mile 24 of a marathon.  Tired

300' vert

Cumulus 11 White Miles: 7.002012 Road Miles Miles: 6.002012 Trail Miles Miles: 1.00
Slow milesFast milesTotal Distance
10.000.0010.00

Bike-run-bike (Providence Trail)

Awesome morning for a run.  Loved it.

1300' vert

2012 Road Miles Miles: 4.002012 Mountain Bike Miles Miles: 5.502012 Trail Miles Miles: 4.00Hoka Stinson B Miles: 8.00
Slow milesFast milesTotal Distance
8.000.008.00

ICON super easy...cause I couldn't go any faster.

T-1:07 (8:23) 200'

Cumulus 11 White Miles: 8.002012 Road Miles Miles: 8.00
Slow milesFast milesTotal Distance
26.500.0026.50

-Corner Canyon

I was in SLC for the weekend so I was excited to be able to run new trails (to me).   The last time I biked corner canyon was in high school.  I don't think there were any singletrack trails.  Only 4x4 and atv trails.  My how things have changed.  I biked from my parents house in Cottonwood Heights and left my bike at the trailhead on Wasatch Blvd and a hundred and something south.  (35 mins).  

Now the fun part.  I ran on BST south to the maze of trails in corner canyon.  I quickly looked at a map and looked for a way up to the top.  I picked a route and headed up.  I now forget the names of the trails I took, but it seemed all of them were closed at some point in the trail for muddy conditions.  I couldn't find a way up.  I went up and down searching all over.  It was a blast, but I really wanted to go to the top.  So, eventually I found a way to the top.  I am pretty sure the trail I found was open but I didn't care.  I took Jacob's ladder to the top.  I got pretty steep and a bit muddy, but that was nothing compared to the Jeep trail on top.  It was a mud bog.  My Hokas did great in the mud.  They shed the mud pretty well.  The only complaint was I kept getting small rocks into them.  I needed to wear gaiters.  I came down off the top on a different trail and I am pretty sure it was closed since I was the only on on it.  I couldn't find another way down though.  I was loving all the sweet trails.  Eventually, I found myself next to the temple and back on BST.  Awesome trails.

T-bike 65 mins 14 miles

T-run 3:10 (9:30) 3500' vert

2012 Mountain Bike Miles Miles: 14.002012 Trail Miles Miles: 20.00Hoka Stinson B Miles: 20.00
Slow milesFast milesTotal Distance
10.000.0010.00

Providence Canyon  - 

Bike run Bike

You know, the usual.....

T run- 1:08 (8:30) 1250' vert

2012 Road Miles Miles: 4.002012 Mountain Bike Miles Miles: 5.502012 Trail Miles Miles: 4.00Altra Lone Peak Miles: 8.00
Slow milesFast milesTotal Distance
10.000.0010.00

Providence Star -

T- 1:19:30 (7:57) 750' vert

2012 Road Miles Miles: 9.002012 Trail Miles Miles: 1.00Ghost 4 Miles: 10.00
Slow milesFast milesTotal Distance
9.000.009.00

Today my body was feeling worn out and fragile so I stuck to the bike for recovery.  Went up Providence Trail (from the house) for an hour and back in 30 mins.  Loved it.

1500' vert

2012 Mountain Bike Miles Miles: 15.00
Slow milesFast milesTotal Distance
16.000.0016.00

AM: 6 miles on Deer Fence - 49 mins 600' vert

PM: Jardine Juniper with Joe (we even ran to the tree).  Nice and easy as he is racing in 36 hours.  Weather was nice, trail was in good shape except for the deadfall on the shady route section.  It was great.

T-1:27:30 (8:45) 2000' vert

2012 Trail Miles Miles: 16.00Altra Lone Peak Miles: 6.00Hoka Stinson B Miles: 10.00
Comments
From Jon on Thu, May 03, 2012 at 21:17:28 from 74.177.127.77

Good old Jardine Juniper

From Cody on Fri, May 04, 2012 at 15:44:18 from 107.0.33.130

Gotta love it. Just wait until tomorrow's post (saturday)

Slow milesFast milesTotal Distance
7.000.007.00

Bike-run-Bike easy day to rest the legs.  

29:30 running  43 min biking 1100' vert total

Launch Blue #2 Miles: 3.002012 Mountain Bike Miles Miles: 10.002012 Trail Miles Miles: 3.00
Slow milesFast milesTotal Distance
25.000.0025.00

Double Jardine Juniper plus 5 - 

Stage 1 of my 2 Stage test to see if I can handle 50 miles in 4 weeks at the Pocatello 50.  Things didn't look good today as all my training buddies were out of town.  Ok, fine.  I only have one.  Joe.  And he was busy running out of his head at the Provo River 1/2.  nice work joe!  Actually, a guy named Tim almost came, but got sick instead. 

I drove through a rain storm (after it rained all night long) and parked at 6am sharp for my 25 mile plan.  If I can handle this plus next saturday's run without re-injuring myself I think I can finish the beast of a race they put on in Pocatello.  I stepped out of the car into a light misty rain and immediately another car with two guys pulled up.  They looked like they were going running so I invited myself into their group and we headed up the trail.  We played the who-do-you-know game and within one name we found that we had a mutual friend named Joe Furse.  Go figure.  The one guy missing from my group of training buddies.  It was nice to have company for a bit but I quickly (in 1 mile) found myself ready to move on as the pace was not what I was looking for.  I headed up to the tree slopping and slipping in the mud.  Did I mention the rain we had last night?  Well, it rained hard and the trail was a sticky muddy mess.  Not all of it luckily, but enough sections that the pace was slow and my shoes were quite heavy!  I made it to the tree (turnoff) in about an hour and headed back down the scenic route down to the turn-off to the Naomi wilderness before headed back up and to the tree (turnoff).  Doing this, I would get the extra 5 miles I was looking for.  2.5 miles each trip down to the Naomi Wilderness turnoff.  Confused yet?  Jon and Joe are the only 2 who really know the route well enough to follow or care.  After the second trip to the tree (ish) I went all the way down to the car slipping and sliding in the mud.  Oh, it was also snowing this lap. 

Lap 1 done in 2:04

Ate a quick bite and refilled my drink and headed back up the mountain.  After about 2 miles I said hi to my new friends (I forgot their names already, Patrick maybe?) as they were finishing up their first and only lap (slackers) and once again, it was just me and mountain.  No moose or deer or anything today.  Lap 2 was the same course as Lap 1 but by then the sun had come out and helped dry out the trail a bit.  That kind of evened out my pace.  I was slow because I was tired, but easier because there was less mud on my feet.  I kept things pretty chill for the final descent as I was feeling my ITB tighten up and complain and man, was I tired.  Luckily it was downhill so I just flopped down the mountain and called it a day.  Leg feels pretty good right now, but I am sure it will be sore tomorrow.

Lap 2 done in 2:04

Yep, even split.  Final time was 4:07:58.  I will take it.  SportTracks shows 5000' vert.  Pocatello is 52.3 miles and has 12,600' vert.  So I got reasonably close to half that today.  Hmm, it is going to hurt, huh?  I can't wait!

Today's run profile

Double Jardine Plus 5

2012 Trail Miles Miles: 25.00Hoka Stinson B Miles: 25.00
Comments
From Jon on Sat, May 05, 2012 at 19:26:15 from 216.116.181.5

Yes, I understood and cared.

Glad to see you running long again. Hope you feel well enough to do Poky.

So does no snow on JJ mean LPR should be snow-free or minimum snow?

From Cody on Sat, May 05, 2012 at 20:48:15 from 67.177.0.196

I woul be shocked if there is ANY snow by race day. We are at 30% of normal right now. Not much left at all

From Bryce on Mon, May 07, 2012 at 08:26:52 from 76.27.58.194

Nice outing. Good to see you healthy again. Liking the Hokas?

From Predog on Mon, May 07, 2012 at 11:16:49 from 207.50.150.179

Beastly. Definitely a way more interesting post than my race report. hahaha. So I'm wondering who you met up with...was it Craig?

From Cody on Mon, May 07, 2012 at 20:57:51 from 67.177.0.196

Bryce

Love them. I will be wearing them at pokey

Joe

Craig sounds familiar. He just graduated and is heading to med school in AZ. He ran 4:50 at tou

Slow milesFast milesTotal Distance
11.000.0011.00

bike - 40 mins

run - 60 mins

Tired and still a bit tight from saturday's effort.  No injury pain though.  Sweet.

1150' vert

2012 Road Miles Miles: 2.002012 Mountain Bike Miles Miles: 8.002012 Trail Miles Miles: 5.00
Comments
From Scott Ensign on Mon, May 07, 2012 at 14:12:19 from 129.123.3.31

sweet.

Slow milesFast milesTotal Distance
10.000.0010.00

10 miles on TOU course (millville section).  I have been running so slow lately I have doubted I could even break 7 min/mile pace.  Today's run was to work on that.  It wasn't quite tinman tempo pace, but a steady effort.  It took a few miles to get things rolling and I hat 7:30 or so until things started to click a bit better.  A few 7 min miles in the middle section then I was able to finish the last 3 miles at 6:30 pace.  Not great, but not terrible.  Good thing I am not racing a road marathon anytime soon. 

T-1:10:35 (7:03) 150' vert

2012 Road Miles Miles: 10.00Ghost 4 Miles: 10.00
Slow milesFast milesTotal Distance
8.000.008.00

My private trail is becoming more popular now.  I saw 3 walkers, 3 runners, and 1 biker all in 4 miles of trail.  Bummer

1250' vert

Fireblade Miles: 4.002012 Mountain Bike Miles Miles: 10.002012 Trail Miles Miles: 4.00
Slow milesFast milesTotal Distance
16.000.0016.00

AM: Deer Fence Loop on the bike - Keeping things chill this morning since I am getting out again this afternoon - 12.5 miles in 62 mins (800' vert)  Had a scary moment when I noticed the front fork lock on my bike was no longer locked.  Luckily my tire stayed on.  Who knows how long it was like that...

PM: Green Canyon with Joe.  I was not feeling to hot but Joe was nice to me.  I worked the downhill as hard as I could work on my turnover.

10 miles in 1:19:05 (7:55) 1400' vert

2012 Mountain Bike Miles Miles: 12.502012 Trail Miles Miles: 10.00Altra Lone Peak Miles: 10.00
Slow milesFast milesTotal Distance
4.000.004.00

Planet Walk 4 -

super slow today.  tired and need to rest up for a big workout tomorrow..

Cumulus 11 White Miles: 4.002012 Road Miles Miles: 4.00
Comments
From Scott Ensign on Fri, May 11, 2012 at 12:10:23 from 129.123.3.84

hey I did 4 today too. I should have joined you.

From Cody on Sat, May 12, 2012 at 21:06:35 from 67.177.0.196

Cool. Hey you did fine at the race today. Don't be sad. Figure out what you want out of running and make it happen! Just remember you are old! Hehe

Slow milesFast milesTotal Distance
33.500.0033.50

Pocatello 50(ish) mile recon trip - 

Today was the long-awaited recon trip to both show Joe all the great things about the pocatello 50 course and also to do a refresher for me as well.  I was so excited for today and it lived up to the expectations.

We left before the crack of dawn and met up with Luke Nelson so he could provide entertainment and play tour guide.  We left my car at City Creek trailhead (mile 17) for an aid station and then drove to the start/finish area.  We began with the first leg of the course.  17 miles of singletrack, bushwack, and fireroad.  We even had a 30:30 mile where we climbed 1300'.  Ouch, that one was steep.  On our journey, we learned all about what Luke has been up to including a show and tell where a moose attacked him.  He was genuinely scared today for another one.  It left quite a scar on his mind, but luckily not on his body.  It was really nice to have Luke there to keep us entertained.  Joe and I have run so much together we know all the stories.  Plus Luke will say more than 3 words a mile (unlike Joe). 

Leg 1 in 2:53 (7 mins ahead of my race split of 2010).

A quick bottle refill at the "aid" station and then we began another 5 mile and 2500' climb.  1000' of that climb came in one mile (27 mins or so).  I was the slow one on the climbs today so I set the pace.  It had me nearly red-lined, but that was what I wanted.  A good solid effort.  I was really feeling the pace and heat (it wasn't that hot but I am not used to it yet) and tried to keep up with fluids and fuel as best I could.  Luckily, Luke showed us the safe (he thinks) springs to drink from and so we were never short of water.  I was really having a blast and loving it.  My ITB was getting pretty sore and tight for the last 6 miles or so but a quick soak in a nasty creek revived it once we were done.  Now to let it rest and recover.  Mowing my lawn as soon as I got home helped loosen it up nicely. 

Leg 2 in 2:47 (same split as 2010 race).

Total Time 5:39:30 (running time) (10:08 min/mile) 7000' vert

I loved (nearly) every minute of the run and am so glad I got to do it.  The highlight though was the coke and burrito (huge) I got at a mexican dive Luke recommended.  Mmmm Amazing.

I am getting excited for the actual race (although I will try not to race any of it...only survive).  Its 52.3 miles with 12,600' vert.  Not for the weak minded.  I am pretty sure Joe will come to his senses and change his entry from the 50K to the 50 mile any day now.  He might as well since he already did the 50K.  (Me waving my hand across my face like a Jedi and talking to Joe) "You will run the 50 mile and you will love it".  "You will thank Cody a few days AFTER the race for his wisdom."

2012 Trail Miles Miles: 33.50Hoka Stinson B Miles: 33.50
Comments
From Jon on Sun, May 13, 2012 at 12:10:47 from 74.177.127.167

So you're actually doing Poky 50 mile, huh?

From Paul on Tue, May 15, 2012 at 21:02:22 from 71.208.124.216

Nice...hope the weather works out this time. No freak blizzards.

Slow milesFast milesTotal Distance
5.000.005.00

Got new tires for my road bike for my birthday (so I wouldn't get a flat anymore).  I decided I had better be nice to my body for a few days to let it recover.  Biking is the key to recovery.  Only problem was my tube kept trying to escape out of the new tire.  I only made it 3.75 miles before the first incident.  I was able to make it home and fix it and head back out.  It worked fine for 8 more miles before the same problem occurred.  I was only 3 miles from home, but it only took 100 meters of tire rubbing against the fork before I got a pinch flat.  Grrr.  Once again, I was left stranded.  

Oh, and my legs are still sore. They feel like I ran a 50K.

2012 Road Bike Miles Miles: 15.00
Slow milesFast milesTotal Distance
10.500.0010.50

AM: Deer Fence Loop on the bike with a short stint up MY canyon.  13.5 miles (70 mins) 1100'

PM: Short run to see if I still can.  I ran to my sisters house, ate a bowl of ice cream, ran home.  Legs are REALLY tired, but the soreness is mostly gone. 3.5 miles

Launch Blue #2 Miles: 3.502012 Road Miles Miles: 3.502012 Mountain Bike Miles Miles: 13.50
Comments
From Jon on Tue, May 15, 2012 at 21:03:11 from 74.177.127.167

Ice cream is a great anti-inflammatory.

Slow milesFast milesTotal Distance
9.500.009.50

Bike (20 mins) - run Deer Fence South (54 mins) - Bike (15 mins)

Feeling almost back to normal now. Just tired.

Cascadia 6 Red Miles: 6.002012 Road Miles Miles: 1.002012 Mountain Bike Miles Miles: 8.002012 Trail Miles Miles: 5.00
Slow milesFast milesTotal Distance
10.000.0010.00

Green Canyon with Joe-

Things were almost back to normal with today's run.  Still tired, but soreness is all gone finally.  Leg was still achy but actually felt better on the downhill than the uphill (weird).  Green Canyon is always a great route.  Good times...

T-1:21 (8:05) 1400' vert

Cascadia 6 Red Miles: 10.002012 Trail Miles Miles: 10.00
Slow milesFast milesTotal Distance
7.500.007.50

Easy miles on the Planet Walk and Blackhawk Park.

Cumulus 11 White Miles: 7.502012 Road Miles Miles: 7.50
Slow milesFast milesTotal Distance
18.500.0018.50

Man am I tired.  I have not been nice to my body lately.  I mean, I tried this week.  Its a cutback week, but that doesn't keep me from punishing myself on a Saturday afternoon.  I spent a sleepless night on a fathers/sons camping trip.  We went to bed late, got up early, hiked all over then I dropped him off at home (it was a great trip) and I met up with joe for an afternoon of fun.

About the run...

We ran up a sweet trail.  We hiked some.  We lost the trail under snow drifts.  We found the trail.  We ran all but the snowy sections of North Syncline.  We walked up the uphills.  I sat on a rock and cried.  Joe took a nap cause he was bored.  A scary animal was stalking us (although we never saw it).  I took lots of pictures.  I suddenly felt better for the downhills.  I love the mountains.  I love the daffodils.. I am so glad I don't live back east in say....South Carolina.

T- 4 hours of movement.  5500' vert. 18.5 miles or so

My picture:

 

The Mountain Lion:

The Dog:


 

What do you think?


2012 Trail Miles Miles: 18.50Hoka Stinson B Miles: 18.50
Comments
From Jon on Sun, May 20, 2012 at 12:22:34 from 74.177.127.167

You had me riveted right up till your last point.

Did I mention I could trail run on some sweet mountains even in the middle of January thanks to no snow?

So, tell me more about you crying and animals stalking you. Was it a furry bunny with teeth like *this*? You know, most people wouldn't consider a bunny rabbit scary.

From Predog on Sun, May 20, 2012 at 20:10:13 from 67.2.5.158

You never know, Jon...

http://www.youtube.com/watch?v=XcxKIJTb3Hg

From Dale on Mon, May 21, 2012 at 09:05:00 from 69.10.215.11

Definitely a mountain lion. You can tell by the ridges in the first print on the base pad. Usually the first time you see them is trying to make a snack of your running buddy.

Slow milesFast milesTotal Distance
13.000.0013.00

AM: 5 miles easy.  GC-WP-FG-PW

PM: On a recommendation by Luke Nelson I drove up to Pocatello to go to his esteemed colleague Jenny something or other at Superior Physical Therapy.  I went there to get an assessment on my legs.  She ran me through a battery of tests to see all the mechanical and muscular issues I have.  It took 1.5 hours to get it all sorted out.  I thought the tests were very interesting and will likely be very helpful in correcting my problems (running related).

  Some highlights:

My left leg is weak

My left leg is 2-3 cm longer than the right

I heel strike a bit too much

My cadence is good

My right foot splays out a bit

No major pronation issues

The big problems were my ratio of Extensors from right to left was 7%

My Flexors were 19%

My Abductors were 22%

My Adductors were 38%

So not very balanced at all.  I have lots of exercises to work on it.

I decided that since I was in Pocatello, I might as well go run for a bit on their trails.  I headed up City Creek Trail for 3.5 miles (then back of course).  The trail is very windy and shady.  Perfect.  Got home late.  Quite the night.

1 mile on treadmill doing video of me running

7 miles on trail - 61 mins 1150' vert

Launch Blue #2 Miles: 8.002012 Road Miles Miles: 5.002012 Treadmill Miles Miles: 1.002012 Trail Miles Miles: 7.00Ghost 4 Miles: 5.00
Comments
From Jon on Mon, May 21, 2012 at 19:14:11 from 74.177.127.167

golf course, water park, FG???, planet walk

From Cody on Mon, May 21, 2012 at 20:11:04 from 166.205.140.247

Golf course willow park fairgrounds planet walk

From Jon on Tue, May 22, 2012 at 20:03:48 from 74.177.120.63

I've been away too long

From Jon on Wed, May 23, 2012 at 17:12:42 from 74.177.120.63

An inch difference in leg length?

From Predog on Thu, May 24, 2012 at 18:22:51 from 67.41.230.76

Wow...so what do those percentages mean? Are they supposed to be 100%?

From Cody on Thu, May 24, 2012 at 21:04:29 from 67.177.0.196

Joe-

No they are supposed to be 0%. 0 means that the muscles are balanced.

Jon-

Apparently, it is common to have different leg lengths. Non-runners just never know.

From Adam RW on Fri, May 25, 2012 at 08:35:46 from 155.101.152.123

I hope that the exercises are able to balance things out for you. Have a great holiday weekend.

Slow milesFast milesTotal Distance
9.000.009.00

Providence Canyon on the bike from the house.  Nice warm morning.  Pretty hard effort.

T-1:29 (59 up 30 down) 1600' vert

2012 Mountain Bike Miles Miles: 9.00
Slow milesFast milesTotal Distance
8.000.008.00

Providence - River Heights Loop

Nice and easy - 61 mins

Cumulus 11 White Miles: 8.002012 Road Miles Miles: 8.00
Slow milesFast milesTotal Distance
10.000.0010.00

Green Canyon - 

It was a great time had by all (just me).  Pace was borderline anaerobic.  I bet I accidentally even had a few steps that were anaerobic.

46:30 up - 33:30 down - 1500' vert

2012 Trail Miles Miles: 10.00Altra Lone Peak Miles: 10.00
Comments
From Rob Murphy on Thu, May 24, 2012 at 21:27:49 from 24.10.249.165

A few steps of actual oxygen debt? Just imagine! Yet you logged it all as slow miles. I would round up.

If I dragged myself up to Logan this weekend would you want to go for a longish run?

From Cody on Fri, May 25, 2012 at 08:21:55 from 107.0.33.130

Rob-

joe and I are running 12 miles (on trails of course) or so sat. you are welcome to join. Meet at 7am at first dam ("lake" at the mouth of logan canyon) and we can drive to the trailhead together. Hope you can join us.

From Rob Murphy on Fri, May 25, 2012 at 09:48:39 from 205.127.70.66

I'm going to try and make it. I'll get back to you this afternoon. Thanks so much.

From Rob Murphy on Fri, May 25, 2012 at 19:02:51 from 24.10.249.165

Hey Cody. My wife went in to work tonight and won't be home until 8 tomorrow morning. So I have to cancel.

I'm done with school in a couple weeks and it would be great if we could get some runs in this summer.

From Jon on Fri, May 25, 2012 at 19:21:35 from 74.177.120.63

Did you go anaerobic jumping over a cattle guard?

From Cody on Fri, May 25, 2012 at 20:38:57 from 67.177.0.196

Jon- exactly!

Rob- Bummer, let me know the next time...

Slow milesFast milesTotal Distance
7.000.007.00

Deer Fence plus a bit up Logan Dry - typical friday fatigue

T- 63 mins (9min pace) 1000' vert 

Fireblade Miles: 7.002012 Trail Miles Miles: 7.00
Slow milesFast milesTotal Distance
12.000.0012.00

Ephraims grave loop with Joe - 

Nice and easy (and short) run with Joe to begin our taper for next weeks race.  I couldn't believe how quickly we were done.  I was just getting warmed up.  Great run, especially the part down Steel Hollow.  That trail is so awesome!

T- 1:58 (9:50) 2650' vert

Cascadia 6 Red Miles: 12.002012 Trail Miles Miles: 12.00
Slow milesFast milesTotal Distance
8.000.008.00

Providence Canyon Trail - 

Start of the taper.  Feeling great and I decided to go with it.  New course PR by 4 mins. 1:04:00 (8 min pace) 1500' vert  Gonna keep it short but brisk this week.  Its amazing what an easy Saturday will do for the legs.

2012 Road Miles Miles: 2.002012 Trail Miles Miles: 6.00Altra Lone Peak Miles: 8.00
Comments
From Jon on Mon, May 28, 2012 at 19:10:52 from 74.177.120.63

You talked Joe into the 50 miler yet?

From Cody on Tue, May 29, 2012 at 08:15:50 from 107.0.33.130

Nope, what a wimp.

Slow milesFast milesTotal Distance
5.000.005.00

Easy 5 this morning - 

Launch Blue #1 Miles: 5.002012 Road Miles Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

4 brisk miles on Planet Walk - hardly worth the effort to get up and get dressed.

MT101 Miles: 4.002012 Road Miles Miles: 4.00
Slow milesFast milesTotal Distance
4.000.004.00

Planet Walk easy 4

Launch Blue #1 Miles: 4.002012 Road Miles Miles: 4.00
Slow milesFast milesTotal Distance
2.000.002.00

Taper Madness!

I am so excited!

Launch Blue #1 Miles: 2.002012 Road Miles Miles: 2.00
Comments
From Jon on Fri, Jun 01, 2012 at 18:34:46 from 74.177.120.63

Have fun!

Race: Pocatello 50+ (53 Miles) 09:22:38, Place overall: 7
Slow milesFast milesTotal Distance
0.0053.0053.00

I SURVIVED MY FIRST 50 MILE RACE!! 

(barely)

Actually, the race turned out amazing, it was the 2 hours right after I finished that were a bit shaky...literally.  I couldn't get my core temp down and was progressively getting more lightheaded and numb in the extremities.  I was shaking like I was freezing, but was hot.  I knelt over a fire-pit ready to lose my fluids when a guy came over and lost it 2 feet away.  It was splashing up into my face.  I had to leave the scene quickly.  I went over to a hose and sprayed myself down, but apparently the shock of that cold water put me into a worse state.  I told Joe to get Luke (Race Director who happens to be a Physican's Assistant) and he immediately took me to the med trailer for an IV and ice packs.  Here I was over an hour after I had finished and I was panting like a dog and almost completely numb.  Help!   At least I was in good company as the guy sitting next to me was none other than Ty Draney winner of the 50K race.  At least everyone was suffering together.  What about Joe you ask?  Didn't he run too, how is he doing?  Well, he was doing great by that point as he already did his "recovery" on course.  It took him 2 hours to cover the final 5 miles of the course.  It sure takes a while to walk to the next tree, puke, walk to the next tree, etc.  Yep, everyone suffered out there.  Did I mention it was hot? 

In-spite of all the suffering, I really can't complain a bit.  I ran out of my head.  I loved almost every minute of the 9.5 hours I was out there.  Sure, it was hot.  The mountains were steep etc.  That is what a trail race is all about. 

I started the race at the end of the Karl Meltzer train.  I was quickly being sucked into a fast pace set by the big boys and I decided to back off and run my own pace.  I was within a stones throw of Joelle Vaught (P50 course record holder and she just won the Lake Sanoma 50 in April).  I noticed I was getting dropped by her on the uphills and I would easily close the gap on the downhills.  I decided to chill and hang by her as I knew she would run a steady race.  We chatted and passed the time until the big climb at mile 11.  My 24 minute split while climbing 1200' was slow enough to get dropped by her and get passed by 2 others.  Hmm, maybe I am not so good at climbing.  Maybe I was merely conserving energy.  After the big hill, I dropped Chris Cawley who had caught up to me as well (I was now in 11th) and cruised the downhill into City Creek Aid.  I caught and re-passed all but 1 who passed me on the uphill.  I hit city creek aid in 2:40.  A whole 20 mins faster than the snow year in 2010 and about 15 mins ahead of my expected pace.  Whoops.  I felt great and pretty fresh so I didn't worry too much about it.  Maybe a little.

The climb out of city creek was a brutal grunt of a climb.  The trails gets steeper and steeper until you can barely hike up it.  I had another 23 minute split climbing another 1000'.  I still wasn't pushing too hard, though I don't think I could have gone much faster anyways.  I got dropped again by the usual crowd.  At the top, I got my legs back under me and slowly picked it up for the long descent into Mink creek.  I had 2 from the lead pack come back to me plus I almost caught Joelle again (based on reports).  I was about a mile from the Aid station when I even passed Matt Hart.  What?  I am cruising.  I think I was even in 5th place at that point.  Unreal!  I hit the aid at mink creek at 5:27.  I was still 20 mins ahead of schedule and was now looking at a realistic shot at breaking 10 hours.  I didn't really think that was possible and was really shooting for a 10:30 as a realistic 'A' goal.  

Now things were heating up.  Literally.  The nice cloud cover and breeze we had enjoyed was long gone.  It was heating up into the mid 80's and no trees or clouds to give shade.  No sweat (he he), 4.5 hours to cover 20 miles with only a 3200' climb in the way.  It's in the bag.  Up the mountain I went.  I found myself walking more than usual.  I was also wandering off trail to dunk my head in streams and horse troughs.  The cool bliss only lasted a few mins as the water would evaporate all too quickly.  I was caught and passed by 2 guys again (because it was uphill of course).  Matt Hart even caught back up and he RAN every step of that climb (that I could see).  Joelle had built her lead to over 10 mins again too.  That is ok, because I was on a race with the clock and I was going to kill it! 

The top of Scout Mountain (8600') had finally arrived and the views were amazing.  Its too bad it was a race and I couldn't relax and enjoy it because we were soon falling off the cliff heading down.  My feet were not happy with being bashed into the front of my shoes and they complained with every step (3 blisters and 2 bloody toenails).  It finally leveled off that I could at least run normally so I took advantage.  I blasted down the hill and was passing 50K and 20 mile runners left and right.  I was having a blast.  I caught and passed Joelle right before the final aid at mile 47.5.  I looked at my watch and almost started jumping up and down.  I had an hour to run 5.5 miles to break 9:30!  There is only a couple hundred foot climb in the way, no big deal.  

It was a big deal as the climb was actually 600'.  Never believe aid station propaganda.  They lie.  First they make you run down an asphalt road that has been baking in the sun then they make you run up a ski run.  Cruel.  This is the stretch where Joe almost died.  I can see why.  I watched my Garmin tick over 50 miles and I was still 3 miles from the finish.  I knew the race was 53 miles but that still is a punch to the gut.  I was just over a mile to the finish and cruising the downhill when I saw a person lying in the shade under a tree.  I looked closely at him and recognized the beard (who wears a beard in the summer?).  It was joe!  He was supposed to be done an hour ago.  I yelled at him to get up and walk it in.  He did just that, so I left him to the vultures and finished my race.  I did feel bad about leaving him but a nice lady from the 20 mile race carried him to the finish (not literally).  I was going to beat 9:30 AND Joelle.  I was so stoked.  

That brings me to the rest of the story with me almost dying and all that drama.  Was it worth it?  You bet!  Would I have changed my race in any way?  No.  Well, I might have lain down in the creeks for a few more minutes, but that is it.  

T- (garmin) - 9:22:40 (10:36) 11,200' vert (sport tracks) ~12,000' reported on website

Profile

Proof of the aftermath -

Splits (from watch):

Gibson Jack : Mile 8.3 - 1:11:02

City Creek : Mile 16.9 - 1:29:28 - 2:39:30

Midnight : Mile 26 - 1:45:45 - 4:25:15

Mink Creek : Mile 32.8 - 1:01:32 - 5:26:47

South Scout : Mile 38.2 - 1:10:35 - 6:37:22

Big Fur : Mile 47.7 - 1:51:21 - 8:28:43

Finish : Mile 53 - 53:54 - 9:22:38


2012 Road Miles Miles: 2.002012 Trail Miles Miles: 51.00Hoka Stinson B Miles: 53.00
Comments
From Jon on Sun, Jun 03, 2012 at 17:51:07 from 74.177.123.81

Man, sounds like a blast. A blast furnace, that is!

Ok, so I didn't realize that this was your first 50 mile finish. Thought you had done another one, for some reason. ALso didn't realize the 50k started at City Creek, which makes you catching Joe more impressive.

Way to push hard, run fast, beat Joe and not get chicked. And not pass out (on the race course, at least).

Sounds a lot like my Grand Mesa 54 mile- hot, hard, hilly, and fun. I'm sure you won't forget this one. Nice job.

From Rob Murphy on Sun, Jun 03, 2012 at 18:24:23 from 24.10.249.165

I'm really happy for you Cody. Take care of yourself the next few days OK? I tape this is the beginning of a great year for you.

From Kory on Sun, Jun 03, 2012 at 20:16:39 from 184.155.135.194

Nice Job in the heat. Congratulations. I Could not run it. I had a memorial to go to for a death on my wife's side of the family. I had to get up early to run.

From David Nelson on Sun, Jun 03, 2012 at 22:41:08 from 71.227.142.105

Whew!

You need a pacer or support for the Bear this fall? I may be up for it.

From Rob on Mon, Jun 04, 2012 at 11:08:07 from 206.71.84.68

Thanks for that report, I'm running my first 50 in 2 weeks and really have no idea how to get ready mentally. This definitely helps.

Very nice job on your first race.

From Dorsimus on Mon, Jun 04, 2012 at 13:15:40 from 209.23.248.163

Great read. What a run! Nice job out there.

From Jon on Mon, Jun 04, 2012 at 19:37:07 from 74.177.123.81

Cody- watch out if you have David pace you at the Bear for the last 15 miles. He's a taskmaster!

David- you running TOU again or something?

From Cody on Mon, Jun 04, 2012 at 21:47:21 from 67.177.0.196

Dave - It would be awesome to have you help in any way. Jon can come help too.

Good luck at Bighorn Matt, you will do great!

Sad I missed you Kory. Take Care.

Rob - you need to get off the Jeremy Ranch road and find a real trail. Try mid-mountain. Much better. Oh well, at least it is dirt.

From Rob Murphy on Mon, Jun 04, 2012 at 21:57:14 from 24.10.249.165

I'm gradually acclimating myself to dirt.

From Fritz on Mon, Jun 04, 2012 at 22:04:46 from 76.27.28.67

Nice job Cody. These long ones always make for more drama and better/worse memories. Rest up.

From Paul on Mon, Jun 04, 2012 at 22:24:52 from 71.208.133.240

nice work, congrats on your first 50 finish. Glad you survived.

From Bryce on Thu, Jun 07, 2012 at 21:40:34 from 76.27.58.194

Wow! Really is that your first 50 miler? Nice work out there, That's a great time on that course. Glad you survived the post race melt down, nasty stuff. Best part is you're racing again!

From Dale on Sun, Jun 10, 2012 at 10:14:56 from 69.10.215.11

Epic

Slow milesFast milesTotal Distance
4.000.004.00

Easy 4 on the Planet Walk.

Legs are tired, but the soreness is gone (in the lower legs).  My hips are still tender to the touch.  I can tell I did a lot of power hiking.

Launch Blue #1 Miles: 4.002012 Road Miles Miles: 4.00
Slow milesFast milesTotal Distance
8.000.008.00

Green Canyon 8 - 

Very easy miles today on nice trails.  Great to get out and enjoy the outdoors.  Lots of bikers out there with me this afternoon.  Oh, and the water was off.  I was counting on it and it was dry.  Lame.

T-1:08:30 (8:35) 1000' vert

Cascadia 6 Red Miles: 8.002012 Trail Miles Miles: 8.00
Slow milesFast milesTotal Distance
8.000.008.00

Providence Trail on the bike.  Almost got hit by a truck turning into McDonalds.  How important is your egg McMuffin dude!

T-1:20 1300' vert

2012 Mountain Bike Miles Miles: 14.00
Comments
From jun on Fri, Jun 08, 2012 at 08:55:40 from 205.158.160.209

I thought you meant you were turning into McDonalds. Maybe he was just steering you in there so you could eat too.

From Jon on Fri, Jun 08, 2012 at 15:58:44 from 74.177.123.81

You should know never to get between a guy and his food. Especially if his vehicle weighs 200 times more than yours.

Slow milesFast milesTotal Distance
13.000.0013.00

Stump Hollow with joe.  We went a bit south once up at the sinks.  Gonna have to go back and run those trails again.  Good stuff.

It was a great run.  I didn't feel too peppy, but who cares?  I was running stump, it doesn't get much better than that.

2 hour flat half marathon - 2100' vert

2012 Trail Miles Miles: 13.00Hoka Stinson B Miles: 13.00
Slow milesFast milesTotal Distance
0.0012.5012.50

Deer Fence Loop (Dry to Prov from Home)

I wanted to break my course PR on this hilly loop today so I pushed it hard.  Its amazing how hard 6-7 min pace feels after running so many slow miles lately. I beat my previous record by 3 mins.  It was set in March of 2010.  I think it is still a bit soft.

T- 1:27:00 (6:58) 1000' vert

Launch Blue #2 Miles: 12.502012 Road Miles Miles: 9.502012 Trail Miles Miles: 3.00
Comments
From Jon on Mon, Jun 11, 2012 at 18:34:09 from 74.177.123.81

maybe we'll have to break it on Jun 30 after LPR just for fun.

From Cody on Tue, Jun 12, 2012 at 09:21:28 from 107.0.33.130

Its not THAT soft....

Slow milesFast milesTotal Distance
7.500.007.50

Providence Canyon on the bike -

75 mins 1200' vert

2012 Mountain Bike Miles Miles: 14.00
Slow milesFast milesTotal Distance
8.000.008.00

Providence Canyon trail - 

Another perfect day to be on the trails.

T- 1:08:30 (8:34) 1500' vert

2012 Road Miles Miles: 2.002012 Trail Miles Miles: 6.00Altra Lone Peak Miles: 8.00
Slow milesFast milesTotal Distance
17.000.0017.00

AM: 2 laps on the planet walk - 6 miles

 PM: Jardine Juniper with Joe.  Did the upper loop twice to get 11 miles.  I did my best to hang with joe on the downhills, but he smoked me over the last 100m.  

T-1:33 (8:27) 2150' vert

2012 Road Miles Miles: 6.002012 Trail Miles Miles: 11.00Altra Lone Peak Miles: 11.00Ghost 4 Miles: 6.00
Slow milesFast milesTotal Distance
6.000.006.00

6 super slow miles - dead

Cumulus 11 White Miles: 6.002012 Road Miles Miles: 6.00
Comments
From Dale on Fri, Jun 15, 2012 at 13:25:35 from 69.10.215.11

Must be catching. I had that yesterday.

Slow milesFast milesTotal Distance
25.500.0025.50

Its official - 

I have signed up for the Bear 100 and today was day 1 of the course recon.  Ok, so I ahve the course memorized already and I have already run the whole course at least 2 times (minus a few tiny sections that I covered today).  There is no need to run it anymore, but the trails are great and I can't reason why not.  Plus, I was able to show Joe Richards Hollow.  I couldn't believe that he had never run it.  Its on my list of top 5 best trails in Cache County.  

So, today we ran from Right Hand Fork to the Waterfall in Richards Hollow then turned around and ran back.  The only problem with the plan was that I wasn't able to leave until 10:30 so we didn't start running until 11.  So, needless to say we got in some heat training.  I really don't like the heat and 80+ degrees is too hot to run. 

Course - Up Ricks Canyon down to Cowley Aid up to the top of Richards and down to the waterfall. Out in 2:00.  Back in 1:57

Note: Jon and I did this run in June 2010 and Joe and I ran it faster today, despite the heat.

T-3:57 (9:29) 6000' vert

2012 Trail Miles Miles: 25.50Hoka Stinson B Miles: 25.50
Comments
From Dale on Sat, Jun 16, 2012 at 22:57:07 from 69.10.215.11

Congratulations. Your descent into utter madness is now complete.

From Jon on Sun, Jun 17, 2012 at 14:27:02 from 74.177.123.81

Suh-weet- you've officially gone off the deep end. Welcome.

I can't believe we never took Joe on Richards before.

Slow milesFast milesTotal Distance
13.000.0013.00

I am in San Antonio for work this week.  My meetings didn't start until 9am so I was able to have plenty of time to go exploring my hotel's neighborhood.  I scouted out a nice location (via google earth) that looked fun to explore.  It was 4 miles away, but promised dirt trails and some hills.  I ran there and discovered it was an Army Base.  No trespassing all over.  Warnings of unexploded mines and artillery etc.  I guess I didn't see the barbed wire on Google Earth.  I had to settle for running on the weeds they call grass on the side of the road.  

At least I did get to see the Alamo and Eat at The County Line for some serious ribs and sausage, and grits, and chicken, and more ribs.  Still burping up the ribs and I ate there LAST NIGHT.  Definitely better the first time.

T- 1:43:30 (7:58) 500' vert (75 degrees and 90% humidity) at 6am.  Yuck

Launch Blue #1 Miles: 13.002012 Road Miles Miles: 11.002012 Trail Miles Miles: 2.00
Comments
From Jon on Mon, Jun 18, 2012 at 20:36:19 from 74.177.123.81

That's great- get yourself blown up on an Army base. At least you'd have motivation to run fast.

Yeah, I've found that about Southern BBQ- the good stuff still has you full the next morning.

Slow milesFast milesTotal Distance
5.000.005.00

Only had Time/Energy to run 5 today.  

T-41:00  300' vert

Launch Blue #2 Miles: 5.002012 Road Miles Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5 miles around the hotel.  Felt awful.  I need more sleep

Launch Blue #2 Miles: 5.002012 Road Miles Miles: 5.00
Slow milesFast milesTotal Distance
0.000.000.00

Travel Day after classes - No time for a run

Slow milesFast milesTotal Distance
8.000.008.00

Back Home!

Good to be back even if it pushing upper 90's.  I ran Providence Canyon trail at 7pm (first chance I got).  Dry air felt nice.

T-1:12:20 (9:02) 1500' vert

2012 Road Miles Miles: 2.002012 Trail Miles Miles: 6.00Altra Lone Peak Miles: 8.00
Slow milesFast milesTotal Distance
12.500.0012.50

Jardine Juniper with Drew (yep I actually ran with someone else).  First time all year.  It was nice to have company as Joe is out of town today.  Both Drew and I are running Logan Peak next week so we kept it short and sweet. I was home by 9am!  Jardine with 2 extra laps at the top.  Drew will be a nice addition to the running crew.  He is planning on the Bear next year just like Joe.  Going to be a sweet year.

T- 1:51:40 (8:55) 2200' vert

** Crappy week running-wise but its really hard to fit it in when you are busy from 7am to 10pm then have to catch up on emails and work stuff before bed.  Long days. 

2012 Trail Miles Miles: 12.50Altra Lone Peak Miles: 12.50
Comments
From Bryce on Sun, Jun 24, 2012 at 14:45:13 from 76.27.58.194

Glad you're back in the real world. See you Saturday, I'll be at the Dry Canyon aid...Let me know if you want me to take Jon out for ya. :)

Slow milesFast milesTotal Distance
8.000.008.00

Providence Canyon Trail - 

Today was my last chance workout before Logan Peak Race this weekend.  I decided to go for a course PR.  I went hard from the start and it paid off.  36:30 to the top, 25:18 down.

T-1:01:48 (7:44) 1500' vert

2012 Road Miles Miles: 2.002012 Trail Miles Miles: 6.00Altra Lone Peak Miles: 8.00
Comments
From Jon on Mon, Jun 25, 2012 at 17:14:10 from 74.177.123.81

How about the 3 of us do that workout again on Fri afternoon?

From Cody on Mon, Jun 25, 2012 at 20:24:38 from 67.177.0.196

How about you come and do it wed or thurs instead....

From Jon on Mon, Jun 25, 2012 at 22:55:58 from 74.177.123.81

In all seriousness, want to do ~4 miles of it Fri? Very easy pace. I want to see this new trail- we can even drive to the canyon.

From Cody on Tue, Jun 26, 2012 at 08:17:16 from 107.0.33.130

I can do that. When are you arriving?

From Jon on Wed, Jun 27, 2012 at 18:41:12 from 74.167.72.2

Flight arrives at 11 am or something. I'm not sure if we're headed straight to Logan or not, but I'll be there before you're done with work.

From Cody on Wed, Jun 27, 2012 at 19:29:30 from 67.177.0.196

How about we plan on 5:30 then....Sound ok?

From Jon on Wed, Jun 27, 2012 at 19:53:44 from 74.167.72.2

just grab me when you get home

Slow milesFast milesTotal Distance
6.000.006.00

6 easy miles - 

2012 Road Miles Miles: 6.00Ghost 4 Miles: 6.00
Slow milesFast milesTotal Distance
6.000.006.00

Same as yesterday, but a bit faster

These taper weeks are so boring...

Cumulus 11 White Miles: 6.002012 Road Miles Miles: 6.00
Slow milesFast milesTotal Distance
6.000.006.00

I decided to ride the bike today as it has been awhile.  I went the usual route, but cut it short by a bit.  I am tapering after all.

T-1:02

2012 Mountain Bike Miles Miles: 12.00
Comments
From Jon on Fri, Jun 29, 2012 at 07:12:38 from 74.177.123.81

I'll have to take a rain check on Providence Canyon. And Logan Peak. I'm not coming anymore- airline flight was cancelled. Go beat Joe for me, huh? Show him how fast and wily old guys can be.

From Dale on Fri, Jun 29, 2012 at 12:47:19 from 69.10.215.11

I called Delta and asked the pilots to circle SLC for an extra hour or two. They do that kind of thing for us frequent flyers. Shhhh.....don't tell Jon.

Race: Logan Peak Trail Run (28 Miles) 04:19:48, Place overall: 4
Slow milesFast milesTotal Distance
0.0028.0028.00

Logan Peak Trail Run

This year it was the race of champions!  We had the winners from the last 4 years all there to determine the champion of champions.  Spoiler alert!  I didn't win....not a big surprise there.  Seth Wold won in a flat 4 hours.  Amazing.  Only 9-ish mins back from him, Joe (Predog) took second place honors (for the third year in a row).  Only a few mins back from him, Mr. I had to bum a plane ticket (to get to the race) off Dale (Dale is AWESOME) Jon Allen.  Thanks for nothing Dale, having Jon there pushed me off the podium.  Some friend you are!  Still, I was happy with my 4th place finish though as I managed to squeak under my course record (it was 4:22:52).  That makes 3 4th place finishes and 1 win.  Still, PR is a PR! Special congrats to my running buddies as they both did sweet!

Anyway, that is cliff notes version.  The blow by blow will take more mental energy than I can give right now....to be continued.

A few boring details... (actually, very boring commentary this time...)

Lets see, Seth, Joe, Jon, Neil, Drew and I were the lead pack.  By the time we hit the mouth of Dry Canyon Seth was already off the front.  Neil went after him and the rest of us took it easier. 

Joe led the chase group up the the canyon at a steady pace.  After a couple of miles, I got antsy and took up pacing duties.  I was pushing pretty hard.  Probably too hard, but it felt good to push it.  We dropped Jon in here.  Hit the first aid in 57:30.  (5 mins under course record pace but 2 mins behind Seth/Neil.

The next 7 miles were rolling but with a net climb of 900'.  No sign of Seth/Neil until the aid where we nearly caught Neil.  Jon caught up in this section.  Joe and Jon pulled away from Drew and I by 100m or so.  We were still a tad under course record pace, but we gave back a few mins. 

The section from Aid 2 to the peak was a newly cut forest service road.  Much smoother and perfectly graded to keep a steady trot up the mountain.  This section was much easier this year.  Too bad my climbing legs were gone.  I was quickly falling back from Jon and Joe, but managed to nearly catch Neil and was able to drop Drew. 

Tagged the tower -2:36:45 (ahead of pace still)

It took a few miles to get the legs moving.  I was barely managing 7-7:30 pace downhill.  Not great.  I was able to squeak by Neil as he was struggling.  Now I was in 4th, but Jon and Joe were long gone.  I was hoping to get things going on North Syncline Trail, but the opposite happened.  I continued to slow down.  I was losing about a minute per mile to my course record pace.  I was all alone and in a bad place mentally.  Didn't care anymore.  Just keep moving.  Didn't care how slow.

A stop at the final aid station helped with the motivation.  I downed 2 cups of coke and poured a cup of water on the head.  Lets get moving again.  Too bad the legs wouldn't cooperate.  I really wanted the Hokas for the final stint down Dry Canyon.  Oh well, I did the best I could and got 'er done.  Considering my training, I am very satisfied with this race.  I wish I could have felt better, but I will take it!

Stats for the fellow nerds....

T-4:19:48

7261' vert (advertised), measured at 6500' (SportTracks), 7170' (Garmin Connect)

     PROFILE

Finish Line Celebrations:

The best trail runners around...

Writeup in Herald Journal HERE

2012 Trail Miles Miles: 28.00Altra Lone Peak Miles: 28.00
Comments
From Rob Murphy on Sat, Jun 30, 2012 at 18:29:21 from 24.10.249.165

Great pictures. Great race against some tough competition.

From Dale on Sat, Jun 30, 2012 at 18:35:43 from 69.10.215.11

Sorry dude, don't know what I was thinking. Hey, at least you broke the old course record. Oh, and I seem to recall someone being too injured to run much not so very long ago. This is all just one big warmup for the Bear anyway, right?

Grats.

From Cody on Sat, Jun 30, 2012 at 21:19:54 from 67.177.0.196

Dale - Its all in good fun. What you did for Jon is newsworthy. Good Man.

I am stoked to be healthy and running again. You got it right, its all in prep for the Bear...

From Dale on Sat, Jun 30, 2012 at 23:08:50 from 69.10.215.11

Feel free to come pace me for the last 48 miles of cascade crest 100. It'll be a good warm-up for ya.

From Steve on Sun, Jul 01, 2012 at 00:19:33 from 66.87.70.26

Saw you guys running by my house this morning. I'm across from the start line. That is a tough race. I run that canyon about once a week right now. Straight up!

From Holt on Sun, Jul 01, 2012 at 20:15:07 from 67.2.240.4

That makes me wish even more that I would have come up and run! Nice job.

From jtshad on Mon, Jul 02, 2012 at 07:23:55 from 69.20.183.178

Congrats on the PR! Sounds like a strong field, you just have to become friens with slower runners.

Great race.

From Paul on Mon, Jul 02, 2012 at 08:41:59 from 207.224.39.118

Nice job, congrats on the PR.

From Dave S on Mon, Jul 02, 2012 at 10:46:49 from 63.248.248.225

Nice job! Great article in the Herold Journal.

From Scott Wesemann on Mon, Jul 02, 2012 at 11:00:21 from 66.232.64.4

Congrats on the PR. I enjoyed the article. Thanks for posting.

From James on Mon, Jul 02, 2012 at 11:19:09 from 97.117.92.183

You guys are either beat or you are all getting old like me!:) Nice PR and race. Seth is quite the mountain goat as we all knew already.

From Superfly on Mon, Jul 02, 2012 at 11:51:14 from 74.211.21.81

Great job!

From Scott Ensign on Mon, Jul 02, 2012 at 12:11:05 from 129.123.3.84

looks like a lot of fun, great job. like the pics too.

From Adam RW on Mon, Jul 02, 2012 at 21:45:50 from 155.101.152.123

That course profile never looses its cool. Congrats on the PR!

From Jon on Wed, Jul 04, 2012 at 14:05:21 from 174.126.56.13

Very glad I could make it and see you guys. Next weekend will be fun, too. I imagine there's no way I'll be back next year, so you'll have to stay healthy and take the FRB crown back from Joe!

From David Nelson on Thu, Jul 05, 2012 at 21:38:05 from 71.227.142.105

Really late on the congrats to you guys, but I'm catching up on blog entries now. Good race. The two things I may miss most about Cache Valley are the trails for runs like you just described, and that the local newspaper writes about trail races. Both are pretty rare.

Slow milesFast milesTotal Distance
9.500.009.50

Pretty sore today.  Definitely tired.  Hips are unhappy.

Biked up to Deer Fence and ran over to Millville Canyon on Deer fence to check out the fire that some shooters started yesterday.  It wasn't too bad

Bike - 45 mins

Run - 47 mins

Fireblade Miles: 5.002012 Mountain Bike Miles Miles: 10.002012 Trail Miles Miles: 5.00
Comments
From Scott Ensign on Mon, Jul 02, 2012 at 19:51:24 from 70.58.47.132

looks like we got lucky with the fire. firefighters did a great job. I hope they send the rednecks who started it the bill.

Slow milesFast milesTotal Distance
8.000.008.00

Boulevard - Canal Trail 

Still tired and sluggish.

T- 1:06 (450' vert)

2012 Road Miles Miles: 7.002012 Trail Miles Miles: 1.00Ghost 4 Miles: 8.00
Slow milesFast milesTotal Distance
20.000.0020.00

Happy 4th of July - 

In order to celebrate properly Joe and I took to the trails.  What else would you do? 

We got up early and drove to North Ogden Divide (Pass?) to run to Ben Lomond Peak.  I have never been on that trail and I have to say that it rocks!  No its not THAT rocky, its just a cool trail.  Definitely one of my favorites.  The only complaint I have is that I was too tired from last saturday to really enjoy the trail fully.  I found myself slogging along in 50 mile pace for most of the run.  Good times though. 

1:33 to Ben Lomond Peak

1:50 to Willard Peak(ish) turnaround.

2:20 back to Ben Lomond

3:20 back at the car

T- 3:20 (10 min pace) 4400' vert

Picture of Me with Ben Lomond Peak in the Background

SJoe


2012 Trail Miles Miles: 20.00Hoka Stinson B Miles: 20.00
Comments
From Jon on Wed, Jul 04, 2012 at 14:05:48 from 174.126.56.13

Sweet run. Good way to spend a holiday.

From Logan Fielding on Thu, Jul 05, 2012 at 11:47:05 from 174.27.164.18

Cody,

Ben Vanbeekum and I ran up to Ben Lomond Peak this morning. It was a blast. I will be in Logan until Sunday and would love to hook up with you and Joe for a fun trail run if you are available. It has been forever since I've ran with you. Send me an email or call me on my cell phone 801-391-7859.

Logan

From Cody on Thu, Jul 05, 2012 at 12:49:08 from 107.0.33.130

Logan - That trail is SWEET!

I sent you a private message...

Slow milesFast milesTotal Distance
4.000.004.00

tired

Cumulus 11 White Miles: 4.002012 Road Miles Miles: 4.00
Slow milesFast milesTotal Distance
8.000.008.00

8 miles around river heights and providence.  We were all fogged in and I came home dripping wet.  

Launch Blue #1 Miles: 8.002012 Road Miles Miles: 8.00
Slow milesFast milesTotal Distance
26.500.0026.50

Trail Run!

Today Joe and I were graced with the presence of Mr. Logan Fielding (a.k.a.Quadsimodo).  Yep, we felt honored.  It was nice to be able to enjoy the sweet trails around logan with some fellow running nerds.  

Today's mission was to run a large section the Bear100 course (why not?).  We had to do a bit of a shuttle to get the cars all set up, but we still hit the trails just after 6.  We ran from Temple Fork (mile 45.1) to Logan River Aid (mile 69.5) then continued on down the Franklin basin road (2 more miles or so) to the car. 

Before we ran today, I looked up Jon's 2010 race splits so that I could have a "ghost runner" so I could get an idea of how fast one must run to break 21 hours on this brutal course.  (* Disclaimer) To be fair, we sort of skipped the first 45 miles and 12K feet of climbing he did before he got to Temple Fork. Plus we called it a day at mile 70 when he got to keep going.  So, even though we destroyed the splits of his ghost runner, he shouldn't feel too bad.

So, the splits I got were these:

Temple to Tony Grove - Jon - 1:45 - Us - 1:15

Tony Grove to Franklin Aid - Jon - 1:50 - Us - 1:27

Franklin Aid to Logan River Aid - Jon - 1:45 - Us - 1:28

Jon - 5:20 - Us 4:10

Yep, your math is right, we ran 2:51 seconds a mile faster.  Take that Ghost Jon! (*see disclaimer above).

I do love these trails and am REALLY looking forward to enjoying 100 miles of them in 83 days, but who's counting? Thanks joe and logan for a great time!  Even if you threw down some sub 6 miles over the last 3 miles leaving me in your dust.  Show offs!

T-4:26 (10:00)

Elevation: (not that anyone cares...)

5404' vert (bear100 site)

5800' vert (SportTracks)

5650' vert (Garmin Connect)

** Big week for a "recovery week".  Ha good one...

2012 Trail Miles Miles: 26.50Hoka Stinson B Miles: 26.50
Comments
From Logan Fielding on Sat, Jul 07, 2012 at 13:30:41 from 174.52.244.129

Thanks for letting me tag along today. It was a blast!

From Rob Murphy on Sat, Jul 07, 2012 at 17:53:58 from 24.10.249.165

Ha! I loved that post. One of the best ever!

Good run as well

Slow milesFast milesTotal Distance
11.500.0011.50

Biked to Providence Canyon - Ran the trail - Biked home

Good times...

T-1:10 (run) + 35 mins biking 1750' vert

Fireblade Miles: 8.002012 Road Miles Miles: 2.002012 Mountain Bike Miles Miles: 8.002012 Trail Miles Miles: 6.00
Slow milesFast milesTotal Distance
10.000.0010.00

10 super sluggish miles.   I didn't expect to be so slow....

T-1:24 (8:24) 750' vert

2012 Road Miles Miles: 9.002012 Trail Miles Miles: 1.00Ghost 4 Miles: 10.00
Comments
From Scott Ensign on Wed, Jul 11, 2012 at 10:07:55 from 71.35.225.245

you have a lot of shoes....

From Bryce on Wed, Jul 11, 2012 at 22:44:52 from 76.27.58.194

Slow's relative...

Slow milesFast milesTotal Distance
12.000.0012.00

Moab - 

Went with the 14 and older scouts to Moab for a few days.  Today was non-stop action.  I got up early (couldn't sleep due to the excessive heat) and ran from camp.  We were camped up the colorado river at big bend (Hal Canyon CG).  It was a sweet spot with lots of shade.  I ran down the road for 2 miles then turned up a side canyon (one canyon north of Negro Bill Canyon).  It turned out to be quite a boulder hopping adventure.  I didn't get far before I ran out of time and headed back.  (5 miles - 53 mins - 700' vert)

  We spent the day in Arches.  We hiked all over the usual spots (window arches and nearby).  We then headed up into the Devils Garden and hiked more.  We started to get some over-heated scouts and we went back to the cars.  (3.25 miles - 90 mins - 700' vert)

After lunch we headed into the Fiery Furnace.  That was the highlight of the day for sure.  That place is awesome.  We had to watch a short video to get a permit to enter but once we did, it was worth it.  We were able to wander all over the place looking for arches and a way through.  We spent a solid two hours hiking around getting lost and exploring.  The only disappointment was the lack of fitness the boys had cutting our time there short.  I will have to go back again soon.  So cool! (3.75 miles - 126 mins - 1200' vert )

2012 Road Miles Miles: 4.002012 Trail Miles Miles: 8.00Altra Lone Peak Miles: 12.00
Slow milesFast milesTotal Distance
0.000.000.00

Spent the day floating the Colorado and Swinging off a rope swing into the river.  Fun stuff!

Slow milesFast milesTotal Distance
15.000.0015.00

Hardrock Pacing Report - 

Ouray to Grouse Gulch 

.....  details and pictures to follow.....

T-6:12 (~15 miles)

5795' vert climbing

2765' vert descent

2012 Trail Miles Miles: 15.00Hoka Stinson B Miles: 15.00
Slow milesFast milesTotal Distance
21.000.0021.00

Hardrock Day 2 - 

Full day of exploring, crewing, and more exploring.  The day ended with Tim Adams finishing his jaunt through the San Juan Mountains in 41:53.  Only a few hours behind the winner Hal Koerner (24:50 - amazing!).  More details about the race later....

Joe and I got up at 8am after 4 hours of sleep and wandered over to the finish line in Silverton.  We had missed Hal, Joe and Dakota's finishes and we waited around for almost an hour with no one finishing.  We got bored and decided to go check out the course.  We pulled out the course directions and off we went.  We made it to mile 5.5 before time ran out and we had to head back.  In that time, we saw some killer views and experienced some easy trails and some not so easy trails.  This course is not for beginners...duh.  We topped out at 11,300 feet and were still well below the peaks. 

T-2:30 (11 miles) 2700' vert

After this warmup, we quickly made some PB&J and headed to Maggie Gulch to resume our duties.  We had to park at the bottom (race rules) and hike the supposed 3.5 miles to the aid station at 12,000.  Turns out they moved the aid station up the canyon more so it was actually 4.25 miles.  We quickly settled into our power hike mode and got to work.  Before long, we were deep into the pretty country and loving it.  Everywhere you looked, it was a sight to behold.  We finally arrived at the aid station worried that we had missed Tim, but luckily he had not arrived yet.  That gave us time to rest and catch our breath. 

T- 1:31 (4.25 miles) 2100' climb

Tim soon arrived and Jon was finished with his pacing duties after 12 hours of "being on the clock".  He had traveled through some of the prettiest parts of the course and even hiked over Handies, the only 14'er on the course.  He was able to catch a ride down the canyon to the car and drive to the next aid station and crew.  I, on the other hand decided to become a random pedestrian on the trail and sight-see.  I "ran" the section from Maggie Gulch over Buffalo Boy Ridge (13,214) and Green Mountain Pass (13,048) and down Green Mountain Valley and finally dropping into Cunningham Gulch (10,400).  To put it plainly, it was gorgeous and I loved every minute of it.  I took lots of pictures and even some video.  

T- 1:51 (6 miles) 1800' vert climbing 3300' vert descent

Total: 21 miles (5:51) 6600' vert climb 6000' descent (all above 9400')

2012 Trail Miles Miles: 21.00Hoka Stinson B Miles: 21.00
Slow milesFast milesTotal Distance
4.000.004.00

4 boring miles on the Planet Walk.  After last weekend, all I can think about is the mountains.  Amazing weekend.  I wish I had more time to spend in the San Juans.  Instead, I had to drag my tired butt out of bed and try and wake up.  Other than when I smashed my toe in the door, I felt no soreness.  Lots of fatigue though.  Back to normal training tomorrow...

2012 Road Miles Miles: 4.00Ghost 4 Miles: 4.00
Comments
From Jon on Wed, Jul 18, 2012 at 20:21:52 from 74.177.97.254

So the mtns are in your head, too, huh?

Slow milesFast milesTotal Distance
7.504.0011.50

Biked to Providence Canyon Church - 20 mins

Ran to the Quarry medium effort- 40 mins

Ran back hard - 24.5 mins

Biked Home - 15 mins

1500' vert


Cascadia 6 Red Miles: 8.002012 Road Miles Miles: 2.002012 Mountain Bike Miles Miles: 8.002012 Trail Miles Miles: 6.00
Slow milesFast milesTotal Distance
8.000.008.00

Canal Trail and Boulevard. Why is it so hard to get out of bed?

Cumulus 11 White Miles: 8.002012 Road Miles Miles: 6.002012 Trail Miles Miles: 2.00
Slow milesFast milesTotal Distance
4.0015.5019.50

AM: Easy 4 on PW

PM: Big Trail Workout with Joe.  It was time for the annual First Dam - Wind Caves - Birdeneau Saddle - Green Canyon - BST Loop.  Its a tough loop and a good one for a big workout.  My goal was to run faster than my FKT set with Jon on 6-15-2010 (2:17:52).  

The weather was cooperating with us as it was hot but overcast.  That kept us from melting.  The pace was brisk up to the campground. 6 miles in 47 mins.  Then came the 3 miles and 2200' climb.  This section was tough and I was not feeling good.  Lots of stomach issues.  We hit the summit in 90 mins flat.  I let joe lead on the downhill and poof he was gone.  That boy can run.  I was running close to 7 min pace on the technical trail and he had to have been mid to sub 6.  Crazy man.  We ran down the singletrack through Kings Park and onto the BST.  I was pushing as hard as I could and joe looked like he was just jogging ahead of me. What a punk.  So, we set a new FKT (barely), but Joe could have easily been 5 mins faster without old man cody holding him back.  What a punk.

T- 2:16:40 (8:49) 15.5 miles 3500' vert (sport tracks & garmin connect)

Brooks Launch #2 Miles: 4.002012 Road Miles Miles: 4.002012 Trail Miles Miles: 15.50Altra Lone Peak Miles: 15.50
Comments
From Jon on Thu, Jul 19, 2012 at 20:44:52 from 74.177.97.254

You're gonna have some nice competition at the Bear- Nick Pedatella, Ty, and even Darcy Africa to chick you if you aren't careful...

From Cody on Thu, Jul 19, 2012 at 22:01:17 from 67.177.0.196

I got it covered...I am going to win it! Piece of cake...

From Bryce on Thu, Jul 19, 2012 at 22:06:54 from 76.27.58.194

Money's on you Cody. Nice outing today, that's some motoring for the vert and distance..Sounds like Joe's gonna give you and Luke a run at Loco.

From Jon on Fri, Jul 20, 2012 at 20:23:57 from 74.177.97.254

That's a great BTW course... the vert, the fact it's a loop, everything.

Slow milesFast milesTotal Distance
5.000.005.00

My body needed a break today after pushing it yesterday.  Rode the bike.

2012 Mountain Bike Miles Miles: 12.00
Slow milesFast milesTotal Distance
23.000.0023.00

Long Trail Run - 

On my own today as Drew is at a race and Joe went "home".  Today's expedition was to Spring Hollow to Millville Peak (9291').  I kept myself entertained by talking to myself and the cows out roaming the hills.  Hit the peak in 2:22 and headed back.  I got pretty bored talking to myself so I decided to keep things interesting by moaning and complaining.  It worked.  I also decided to run out to where the road ends at the lookout point (inspiration point?). That just made me hot and tired.  I will now call it "hot and tired point".  Creative huh?  Good run, but slow, hot and man... am I boring!

T- 4:30 (11:44) 5500' vert

2012 Trail Miles Miles: 23.00Hoka Stinson B Miles: 23.00
Comments
From Jon on Sat, Jul 21, 2012 at 20:03:04 from 74.177.97.254

Talking to yourself. Moaning and complaining to yourself. Renaming Inspiration Point "hot and tired point"? I'd say you need to listen to some nice ultra podcasts on your run- always works for me.

Slow milesFast milesTotal Distance
8.000.008.00

Providence Canyon  - 

Easy pace.  An elderly woman on the trail reported seeing a cougar but I don't believe her.  She was old.  Plus there were 2 middle age women out running the trail too.  Maybe she was confused.  I think she saw 2 cougars. 

T-1:15 (9:22) 1500' vert

Fireblade Miles: 8.002012 Road Miles Miles: 2.002012 Trail Miles Miles: 6.00
Slow milesFast milesTotal Distance
19.000.0019.00

Beirdneau Peak (8907')

That trail kicked my butt and even knocked me down.  I forgot to wear my gaiters today and my legs were bleeding and my shoes full of plants and thorns.  I also realized Hokas are not ideal for this type of loose and rocky "trail".  Very slow going but the views were great.  I am glad I did it, but that will be my only trip up there this year.  Unless I am training for Hardrock, it is not an ideal trail to frequent regularly.  Ok, enough complaining.  I got a paid holiday today to go hike up a mountain.  Life is good.  Thanks Pioneers.

T- 4:07 (13:00) 5100' vert

2012 Trail Miles Miles: 19.00Hoka Stinson B Miles: 19.00
Comments
From Scott Ensign on Wed, Jul 25, 2012 at 18:55:32 from 71.41.214.58

nice run. did you pay your respects to the plaque up there my college roommate made , hauled up there and glued to the summit?

From Cody on Sun, Jul 29, 2012 at 19:33:04 from 67.177.0.196

I actually couldn't find it. I found a huge Carin though. It could be at the bottom of that....Better go back and check.

Slow milesFast milesTotal Distance
8.000.008.00

8 Easy miles around Prov and RH.  No watch, but would guess I was close to 9 mins/mile at first and close to 7 by the end.

Cumulus 11 White Miles: 8.002012 Road Miles Miles: 8.00
Slow milesFast milesTotal Distance
10.000.0010.00

Providence Star - 

Headed to Island Park/Yellowstone for the Weekend so only had time for a brisk 10 miles.  

T-1:09:15 (6:56) 750'

Launch Blue #2 Miles: 10.002012 Road Miles Miles: 9.002012 Trail Miles Miles: 1.00
Slow milesFast milesTotal Distance
15.000.0015.00

Lionhead Peak (9547') - 

While the family slept in I went and tagged a favorite peak and found a new trail in the process.  It was a great morning.  Saw an elk and a fox en-route.  Ran some atv trails and some brand new singletrack (still had sawdust on the trail from the tree-cutting), and even some off trail bushwhacking.  Loved it.

T-2:50 (11:20) 3600'

Cascadia 6 Red Miles: 15.002012 Trail Miles Miles: 15.00
Slow milesFast milesTotal Distance
12.000.0012.00

Ran 12 miles of random atv trails around our rented cabin in Island Park.  It was hard to turn around and go back...so much to explore!  Ran slow 8:30 out and low 7's back.  Spent the rest of the day having fun in Yellowstone before driving home.

T-1:34 (7:50) 600' vert

Cascadia 6 Red Miles: 12.002012 Trail Miles Miles: 12.00
Slow milesFast milesTotal Distance
0.0012.5012.50

Medium Workout (tempo)

Deer Fence Loop.  Pretty steady effort with severe oxygen debt climbing up Center Street hill.  Set a new PR by only 45 secs. 

T-1:26:15 (6:54) 1000' vert

Launch Blue #1 Miles: 12.502012 Road Miles Miles: 9.502012 Trail Miles Miles: 3.00
Slow milesFast milesTotal Distance
8.000.008.00

8 slow on Canal Trail Rout.   Mostly asleep or at least wishing I was.

2012 Road Miles Miles: 7.002012 Trail Miles Miles: 1.00Ghost 4 Miles: 8.00
Comments
From Jon on Tue, Jul 31, 2012 at 19:36:44 from 74.177.97.254

Did they ever fix and reopen the canal along canyon road?

From Cody on Tue, Jul 31, 2012 at 21:47:57 from 67.177.0.196

Nope, it is still broken, but open for use. There is the broken section to do some cross country. The trail is getting a bit overgrown too.

Slow milesFast milesTotal Distance
19.500.0019.50

Long Trail Run - 

Took advantage of the family leaving town and did what any self-respecting trail runner would do...Ran to the top of a mountain.  Headed up Green Canyon, topped off the bottles at the Spring, and attempted to head up to Mt. Jardine.  I took the obvious trail that heads up the mountain.  The only problem was that within a quarter mile I found myself back on the Green Canyon Trail.  The trail I thought went to the peak was not to be.  I backtracked and wandered all over looking for a trail up the mountain to no avail.  I didn't feel like bushwhacking so I bagged the Jardine attempt and headed to Mt. Elmer (9655').  That trail needs some love.  I had to stop at the top and empty the dirt and plants out of the shoes.  Not a bad place to enjoy the view for a few minutes.  2:25 to the top - 1:30 down.  Loved it all (except for the non-existent trail).  

T- 3:55 (19.5) 12:03 5100' vert

Fireblade Miles: 19.502012 Trail Miles Miles: 19.50
Comments
From Adam RW on Fri, Aug 03, 2012 at 09:45:10 from 155.101.152.123

An hour negative split, sweet!

Slow milesFast milesTotal Distance
13.000.0013.00

Trail Run - 

Joe, Drew and I headed up to the Beav to run a classic.  It has been a while since I ran this last so the course details were a bit fuzzy but we managed to not get lost.  There is only one turn you have to make so come-on how hard could it be?  What did we run you ask?  Up Beaver Creek road (go past Beaver Creek Campground i.e mile 85 of The Bear) hang a left at mile 7 and you pop out at the top of Gibson Basin.  Follow that down sink hollow back to the car.  Awesome course for a dirt road/atv course.  Other than the dead legs....perfect.

T-1:50 (8:28) 1300' vert

Cascadia 6 Red Miles: 13.002012 Trail Miles Miles: 13.00
Comments
From David Nelson on Fri, Aug 03, 2012 at 20:43:03 from 50.135.48.2

Ah, I love that one.

Slow milesFast milesTotal Distance
7.000.007.00

Von's Park super easy

2012 Road Miles Miles: 6.002012 Trail Miles Miles: 1.00Ghost 4 Miles: 7.00
Slow milesFast milesTotal Distance
14.000.0014.00

Stump Hollow plus a bit.  Another glorious day to be in the mountains.  Too bad its day 1 of taper time for El Vaquero Loco next saturday.  Rather than bury myself with another 20+ miler today Joe and I took it easy and only ran 14.  A solid week even with an easy saturday.  I love this run.

T-2:07 (9:05)  2500' vert

Fireblade Miles: 14.002012 Trail Miles Miles: 14.00
Slow milesFast milesTotal Distance
8.000.008.00

Providence Canyon trail - 

Easy Pace.  Pretty uneventful run.  4 bikes, 2 hikers.

T- 1:12:20 1500' vert

2012 Road Miles Miles: 1.002012 Trail Miles Miles: 7.00Altra Lone Peak Miles: 8.00
Comments
From Jon on Mon, Aug 06, 2012 at 19:48:52 from 98.71.133.89

Good luck on Saturday. Show Joe who's boss. And Luke.

From Cody on Mon, Aug 06, 2012 at 21:11:14 from 67.177.0.196

Good luck to you too! Go find that elusive Waldo guy and quickly!

Slow milesFast milesTotal Distance
6.000.006.00

Deer Fence Loop on the bike - Resting the legs a bit

2012 Mountain Bike Miles Miles: 13.00
Slow milesFast milesTotal Distance
5.500.005.50

Planet Walk and Fairgrounds with Strides at the end.  The fairgrounds were packed with stinky animals for the fair and rodeo this weekend.

Launch Blue #1 Miles: 5.502012 Road Miles Miles: 5.50
Slow milesFast milesTotal Distance
4.000.004.00

4 miles pushing the girls in the stroller while my son rode his bike.  It was hot and humid.  

2012 Road Miles Miles: 4.00Ghost 4 Miles: 4.00
Slow milesFast milesTotal Distance
0.000.000.00

Nada - 

Running El Vaquero Loco tomorrow...

Comments
From Jon on Fri, Aug 10, 2012 at 11:59:31 from 74.177.119.120

Good luck. I expect an immediate race report.

Race: El Vaquero Loco 50K (30 Miles) 05:37:11, Place overall: 2
Slow milesFast milesTotal Distance
0.0030.0030.00

El Vaquero Loco -

The prettiest mountain race this side of the San Juans.

I am surprised that this race has not gained the popularity of the Top tier of trail runners in the west, but I am not complaining.  Other than 'El Patron' Luke Nelson, the race is usually up for grabs.  Be prepared for lots of climbing and being distracted by the pristine mountain lakes and spectacular views.  If you can manage to avoid too much distraction, a great time is guaranteed.

This being my second attempt at dethroning Luke I gave myself a lofty goal of destroying my PR and winning the race.  Spoiler Alert:  Yep, Luke won again (5 for 5).  Oh, well maybe next year.

A few details:

First climb - Joe and Luke slowly pulled away from me at 30 seconds a mile.  I pulled away from the rest of the guys at the about the same rate.  Looks like I am running by myself today.

Balls - The descent off balls (named by snowmobilers due to the cajones needed to ride that mountain) went well, but Joe and Luke FLEW down it and were long gone. 

Lakes - By far the coolest part of the race.  Amazing sunrise accented by the smoky red sky.  Pristine mountain lakes without a ripple on the surface.  Its to die for.

Long descent from lakes down to the turnaround - The rain sprinkled a bit and everything was clicking.  Took it pretty easy and really enjoyed the long run-in to the aid.  Until about 2 miles before the turnaround.  I was starting to stress my timing.  I was going to arrive right when the 25K started.  I would have 80 people to pass.  Not ideal.  In my distress, I missed a step and twisted my ankle and went down hard.  Ouch.  Turns out I didn't need to worry as I arrived 5 mins after they left and had thinned out by the time I caught up to the back of the pack. 

Turn around - I was 5 mins ahead of my 2010 time.  Not great, but at least it was something.  Grab some food/drink at the aid and retrace my steps.  Joe and Luke were absolutely killing it.  They were 14-15 mins ahead of me by my best estimate.  I was also ahead of 4th/5th/6th by nearly the same margin.  No problem, I was tired but my legs weren't sore.  As I got moving back up the mountain, I realized that although I have run a fair amount this year, I really haven't done enough 'training' to really hammer it.  So, I just did the best I could. 

Right before the first aid station after the turn-around (mile 20), I saw Fast Evan (Honeyfield) taking pics.  He decided to join me for a while and that was a nice pick me up.  He gave me an update on Luke and Joe.  Luke was killing it and Joe was fading quickly.  Me smelling blood, picked up the pace.  As I came into the aid, I saw Joe sitting on a Log not looking too hot.  "What's wrong joe?"  "Sick."  He had apparently lost his last few meals and was struggling to have the energy to move.  I wished him well and thought I might see him return so I kept the hammer down and kept passing the 25K runners.

I was now in 2nd place, but needed a miracle to have Luke come back to me.  That is ok, I am happy with 2nd.  Lots of hiking/running/sightseeing ensued.  I thought I was still ahead of my 2010 pace, but wasn't sure.  I got to the top of 'Balls' and only had 4 miles and 3200' of descent left.  Too bad my legs decided to not cooperate.  The trail was just too rocky and steep for hokas.  My feet were jammed into the front of the shoes and the pain was horrible.  I am really not sure those are the best shoes for this course.  I managed to pass 2 more 25K runners and make it to the finish.  I was sad to see that my 5 min lead on my PR pace had shrunk to just over 2 mins. Oh, well.  Mission accomplished.  I beat Joe AND got 2nd place AND ran a PR. 

Poor Joe.  He had a hard time recovering and had to walk back to the turnaround and wait for me to come pick him up.  Not a good day for him.  Although I have to say he had an awesome 15-18 miles.  Maybe too awesome as the blowup was spectacular.  Live and learn. 

Luke?  Yep he got ANOTHER course record and broke 5 hours (by 20 seconds).  Amazing.  He even did it un-tapered as he is focusing on UTMB in a few weeks.  What a show-off.

The day was topped off with huckleberry soda, hamburgers, a swim in the freezing lake and lots of driving (both to pick up Joe and to drive home). 

T- 5:37:12 (30 miles) 9000' vert

Pictures courtesy of Fast Evan Honeyfield -


Awesome VIDEO of the race Evan Made...

2012 Trail Miles Miles: 30.00Hoka Stinson B Miles: 30.00
Comments
From Cody on Sat, Aug 11, 2012 at 21:45:58 from 76.27.36.99

Oops, typo. I fixed it.

From Jon on Mon, Aug 13, 2012 at 20:43:33 from 98.84.73.233

Epic race, man. Beating your time from 2 years ago is a job well done, as is the swimming and eating afterwards.

I can't believe Joe blew up so bad he had to quit. Ouch. Live and learn, I guess. Happens to all of us, eventually, if you're pushing hard enough. Except Luke, evidently.

By the way, I decided to not wear my Hoka's at Waldo cause of worry about the descents. Can't imagine how people wear those at hardrock.

I'm with you in being amazed the race isn't more popular, as gorgeous as it is. Probably the prettiest race I've done.

From Paul on Tue, Aug 14, 2012 at 13:49:26 from 207.224.39.118

Nice job. Sounds like it was a good day.

From Cody on Wed, Aug 15, 2012 at 18:34:51 from 76.27.36.99

Thanks

I added a few pics Evan took. Makes me want to go back tomorrow....

From jtshad on Wed, Aug 22, 2012 at 10:31:54 from 204.134.132.225

A great race, congrats on the course PR. What a beautiful course...I will have to run this some time as it is fairly close and would be a good foray into trail racing.

From TylerS on Sun, Aug 04, 2013 at 22:22:44 from 63.248.115.19

Cody I will be runnig this race nxt week. I remember seeing you back in your asphalt days. I have turned to trails this year do to th fact that I got in he wasatach 100. My friend convinced me to put in and I drew and he didn't. Karl Meltzertalked me in to runnig this race next week. I am a bit nervous because it will be my 2nd ultra ever and I really don't know what to expect. I noticed that you didn't like your Hokas on the run back?? I was planning on running in them becuase of my PF pain that I get in my left foot at times. If you have any tips or advice I would appreciate it. I am planning on staying at the campground so if you see me in my bright green st george running center shirt come and say hi. Let me know if you have nay tips!! THanks Tyler

From Cody on Mon, Aug 05, 2013 at 20:28:11 from 76.27.36.99

TylerS -

Hokas have many advantages. I love mine. The biggest complaint is my toes jam up into the toe box. If I could fix that, they would be perfect. Run with what works for you. If your toes are fine, then great use them. I will look for you on Friday...

Go out easy and hammer the back half!

Slow milesFast milesTotal Distance
0.000.000.00

Too sore to even move.  Ankle is swollen.  Soreness similar to St. George marathon.  Ouch.

Comments
From Jon on Mon, Aug 13, 2012 at 20:44:26 from 98.84.73.233

Toughens you up for the Bear. What do you have, 6 weeks? Get training! Might want to run another 30-50 miler, too, if you can fit it in. If not, rest is important, too.

From Dale on Mon, Aug 13, 2012 at 23:13:14 from 69.10.215.11

Come pace me the last 47 miles of Cascade Crest. Only because you need toughening up...

From Cody on Sun, Aug 19, 2012 at 20:08:31 from 76.27.36.99

Dale -

Someday I will take you up on that...someday...

Slow milesFast milesTotal Distance
3.000.003.00

Soreness down to a 2 today.  I finally got out at 8:30pm for a half hour bike ride.  Ankle is still sore to the touch, but normal sized.

2012 Mountain Bike Miles Miles: 9.00
Slow milesFast milesTotal Distance
8.000.008.00

8 easy miles around town.  Soreness almost gone and ankle feels fine.  I just have some really tired legs still.

2012 Road Miles Miles: 8.00Ghost 4 Miles: 8.00
Slow milesFast milesTotal Distance
8.000.008.00

Prov Canyon - 

Took it pretty easy again today. Especially the first 2 miles as it was still dark.  Time to break out the headlamp again.  Bummer

T- 1:13 1500' vert

2012 Road Miles Miles: 1.002012 Trail Miles Miles: 7.00Altra Lone Peak Miles: 8.00
Slow milesFast milesTotal Distance
8.500.008.50

Prov hills loop - 

I again needed an easy day today so I jogged a few hilly miles.

Brooks Launch #2 Miles: 8.502012 Road Miles Miles: 8.50
Slow milesFast milesTotal Distance
32.000.0032.00

Final 30 of The Bear 100 - 

Joe and I were graced with the presence of El Vaquero Loco himself (Ty Draney).  He regaled us with stories and adventures. 

We drove up to Franklin Basin ditched my car and headed up the road (2.5 miles) to Logan River Aid(ish) crossing.  From then on, we followed the course all the way to the end(ish).  To summarize, we ran hard and fast, then slow, and then even a bit slower.  It was pretty rough at times, especially when I ran out of water, but Joe saved me since he brought 3liters + 24oz.  Thanks Joe.

Followed up the run with 64oz of coke, a La Beau special, and a raspberry shake.  Followed that up by a few hours with the Family at the lake.  That was followed up with a date (with my wife of course). A full day.

T-5:30 (10:19) 6000' vert ascent 6800' descent

Cascadia 6 Red Miles: 32.002012 Trail Miles Miles: 32.00
Comments
From Jon on Sun, Aug 19, 2012 at 06:46:45 from 98.71.132.22

Last really long run before the Bear? Have you rec-ed the entire course this year now?

From Cody on Sun, Aug 19, 2012 at 20:05:56 from 76.27.36.99

That should be the last 30+ run, but I will still have plenty in the 20+ range. Joe and I are doing a night run this week. Should be quite the adventure.

I have run the entire course 3+ times over the last 3 years. That is plenty.

From Adam RW on Mon, Aug 20, 2012 at 10:04:14 from 155.101.152.123

Really amazing. Hard for a non-ultra guy to imagine these training runs.

Slow milesFast milesTotal Distance
11.500.0011.50

Bike 20 - Run 1:12 - Bike 15

1800' vert

PM: waterskiing!

2012 Road Miles Miles: 1.002012 Mountain Bike Miles Miles: 8.002012 Trail Miles Miles: 7.00Altra Lone Peak Miles: 8.00
Slow milesFast milesTotal Distance
8.000.008.00

8 easy miles on the canal trail route.  My body was wrecked from water skiing last night.  So worth it....

2012 Road Miles Miles: 7.002012 Trail Miles Miles: 1.00Ghost 4 Miles: 8.00
Slow milesFast milesTotal Distance
12.000.0012.00

9 miles on Vons park and Providence hills loop.  Slow again today.  

PM: Rode Bike for 30 mins

Cumulus 11 White Miles: 9.002012 Road Miles Miles: 8.002012 Mountain Bike Miles Miles: 10.002012 Trail Miles Miles: 1.00
Slow milesFast milesTotal Distance
24.500.0024.50

Long Trail Run  - 

We had the brilliant plan to do a night-ish run to get used to running in the dark when tired.  You know, Bear100 training.  So we (Joe and I) started at 7pm and headed up the mountain.  We 'ran' up Spring Hollow and headed west on the North Syncline trail.  Scenery was spectacular.  Huge red sunset as we came over to dry canyon.  Right about that point, my energy levels tanked and my stomach was acting up.  Lesson learned, don't eat a huge omelet an hour before a 5 hour run.  My legs revolted early on as well.  They didn't like the punishment I have dished out over the last 2 weeks.  Everything below the waist hurt.  Boo hoo. 

We followed the trail around to South Syncline and onto welches flat jeep trail.  The darkness settled in and the eyes came out.  If you looked at the trail, you saw lots of spiders, if you watched the trees, you saw cows.  Lots of cows.  A highlight was hiking the last uphill before the Logan Peak aid station (of the bear) watching the moon and stars.  That was cool.  

We looped back around and headed back down Spring hollow doing the 100 mile shuffle.  I was sore and tired.  My legs were so unhappy, definitely the worst they have felt this year.  Boo hoo.

We rolled into the parking lot at midnight, chatted with the Sheriff who was trying to recruit us to do Search and Rescue since we are obviously capable of hiking into remote places on a whim.  Sounds perfect.

T-5:05 (12:27) 24.5 miles 6500' vert

Profile:


2012 Trail Miles Miles: 24.50Hoka Stinson B Miles: 24.50
Comments
From Dale on Sat, Aug 25, 2012 at 06:14:46 from 69.10.215.11

Also sounds like perfect 100-miler training.

From Jon on Sat, Aug 25, 2012 at 15:38:11 from 74.177.126.55

Awesome

From Adam RW on Mon, Aug 27, 2012 at 18:14:04 from 67.182.250.241

Nice elevation gain! Hard to imagine running up that.

Slow milesFast milesTotal Distance
0.000.000.00

Not gonna do anything today, after yesterdays epic late night run.

Slow milesFast milesTotal Distance
15.500.0015.50

TOU Half Marathon Cheering Section -

My older but not wiser sister was in town to run the best half marathon around.  I wanted to cheer her on and try and support her so I ran from the house (2.5 miles) to the finish line.  From there, I followed the course in reverse until I met up with her on Hollow Road.  It was fun watching the front-runners so late in the race.  Usually I only see them for the first mile.  Jake was looking strong with 2 other guys I didn't know (Riley from the blog and his friend I guess).  Ben was not far from them.  Glad to see him tear it up out there.  I also soon saw Walter and Adam and I ran with walter for a bit.  Broken Ribs and all, what a nut.  I also ran with Clyde for a bit as he was out goofing off at 5:45 pace.  That was too fast for my ultra legs so jogged back up the canyon a bit and saw lots more bloggers (Allie, Scott etc.).  My sister soon appeared and now it was go time.  She was shooting for sub 2 hours and was right on track.  She was actually in-front of the 2:55 pace group, but was soon slipping off pace and got passed by that group.  The "just walk, no one cares..." monster was on her back and she was fighting it off.  I would only let her walk at the aid stations and a block here and there.  She fought the good fight, and won the war.  She got a PR and ran 1:58:18.  Well done. 

I decided to get a ride home with her as my ITB was not happy with me.  Too much running lately.  Better watch it as the body is breaking down.  No injuries are allowed.

T-2:15 (8:43) 300' vertical

Launch Blue #2 Miles: 15.502012 Road Miles Miles: 15.50
Comments
From Scott Ensign on Sun, Aug 26, 2012 at 18:59:17 from 67.40.116.44

great to see you at the race, your high five gave me a much needed adrenaline surge shifting gears on hollow road. take care of that IT.

From Adam RW on Mon, Aug 27, 2012 at 18:16:16 from 67.182.250.241

Thanks for the cheers. They really helped!

Slow milesFast milesTotal Distance
7.500.007.50

Bike 45 mins - run (Deer Fence)3 miles

ITB feels OK, the pain is actually on the top of the kneecap.  Hurts to run downhill, but flats and uphill are fine.  Still taking it easy.

900'

Cascadia 6 Red Miles: 3.002012 Mountain Bike Miles Miles: 10.002012 Trail Miles Miles: 3.00
Slow milesFast milesTotal Distance
7.500.007.50

Same as yesterday - only a bit faster.  Knee still sore on the downhills.  It was marginally better though.  Progress?

900'

Cascadia 6 Red Miles: 3.002012 Mountain Bike Miles Miles: 10.002012 Trail Miles Miles: 3.00
Slow milesFast milesTotal Distance
12.000.0012.00

Knee felt better today so I extended the run portion (4.5 miles) of the bike-Run-bike workout.  

1000'

PM: 30-ish mins on bike (counting it as 3 miles)

Fireblade Miles: 4.502012 Mountain Bike Miles Miles: 20.002012 Trail Miles Miles: 4.50
Slow milesFast milesTotal Distance
15.000.0015.00

AM: Bike 30mins -Run 4.5 miles-Bike 15 mins - (9 miles total equivalent) 1000' vert

So, I am definitely a creature of habit.  Today's workout was identical to yesterdays, only a bit faster.  If it works don't change it.  My knee is getting better each day.  I will run this afternoon again.  That will be the test, a true double.

PM: Green canyon - 6 miles - Knee was great on the uphill, pain 1/10 on the downhill

T-52:30 (8:45) 800' vert

Fireblade Miles: 4.50Cascadia 6 Red Miles: 6.002012 Mountain Bike Miles Miles: 10.002012 Trail Miles Miles: 10.50
Slow milesFast milesTotal Distance
8.500.008.50

Same old routine (at least for this week) cause I like it.

Bike 30 mins - Run 4 miles - Bike 15 mins (900' vert)

Fireblade Miles: 4.002012 Mountain Bike Miles Miles: 10.002012 Trail Miles Miles: 4.00
Slow milesFast milesTotal Distance
26.000.0026.00

Super Big Bike/Run/Hike workout - 

In order to preserve my fitness and not stress my ITB today's workout was mostly on the bike.  It all began with a ride along BST to Birch Canyon.  Lots of hills and since I left at noon it was HOT.  2 hours and 5 mins later, I found myself at the wilderness boundary sign.  Time to hide the bike in the trees and continue on foot.  Tired and hot, I wasn't moving real fast up the canyon.  I  also got stuck behind a horse train heading up the canyon and they weren't too helpful in letting me past.  Took a good half mile of walking before they decided to let me by.  Thanks.  

In about 3.5 miles (in 66 mins) I found myself at the saddle between Birch and Smithfield Dry canyon.  I looked around, spotted the black clouds heading my way and called it a day.  Time to go home.  Dropping the 3000' was much easier than the climb and in only 38 mins I was back on the bike.  My route home was designed to be as fast, flat, and easy as possible.  I was tired.  Unfortunately I hit 3 separate thunderstorms and a nasty headwind.  At least I wasn't hot anymore.  Overall, a very long tiring ride all for only 7 miles of running.  Well worth it.  I love that canyon.  Its very nice on the eyes. 

Leg felt decent during all but about 2 miles of the workout.  Pain level is very low, but I do know I am not out of the clear yet.  Its tricky trying to balance keeping my fitness while giving my ITB a chance to chill out.  

T-Bike - 3:10 2400' vert

T-Run/Hike - 1:44 3000' vert

2012 Mountain Bike Miles Miles: 34.002012 Trail Miles Miles: 7.25Altra Lone Peak Miles: 7.25
Slow milesFast milesTotal Distance
21.500.0021.50

Long Trail Bike/Hike/Run - 

Rode the bike from the house out to Mendon and up to the trailhead at Deep Canyon (Wellsvilles) - 51 mins 1000' vert

Left the bike at the empty trailhead headed up the canyon.  I did some running, but mostly hiking up the 3 miles and 2700 feet to the saddle (first sweet view of both cache valley and box elder county).  From there it was another couple hundred feet of climbing to gain the ridge.  From there it was easy running aside from the attacking bushes.  Did I mention the awesome views?

Its about 3.5 miles from the saddle to the top of Wellsville Cone (9356').  I took some pics, video and took a quick break. So far, my leg was doing great, but now that I had lots of downhill it would be put to the test.  Back down the mountain but before dropping down Deep Canyon I took a detour to tag Mendon Peak (8766').  I have run past the peak a few times but never took the time to tag the peak.  More pics, video and breaks and down the canyon I went.  Once I dropped down off the saddle, my ITB was really unhappy and so I went slow and easy. 

Back at the bike, finally, I rode home in just over 30 mins and made a smoothie.  Quite the adventure and I did it all without even driving anywhere.  Pretty sweet!

T- bike 82 mins 18.25 miles 1000' vert

T- run 3:20 13.5 miles (14:49) 4800' vert

-57mins to saddle

-1:55 to cone

-2:37 to mendon peak

Cascadia 6 Red Miles: 13.502012 Mountain Bike Miles Miles: 18.002012 Trail Miles Miles: 13.50
Slow milesFast milesTotal Distance
4.000.004.00

4 easy miles pushing the kids in the stroller - Leg not great

Brooks Launch #2 Miles: 4.002012 Road Miles Miles: 4.00
Slow milesFast milesTotal Distance
8.500.008.50

Bike - Run - Bike ...again..

This is going to be it until the leg improves.  Not happy with it right now.

950' vert

Launch Blue #1 Miles: 4.002012 Mountain Bike Miles Miles: 10.002012 Trail Miles Miles: 4.00
Slow milesFast milesTotal Distance
7.500.007.50

I decided to only bike for the time being until my leg improves.  I guess I start a 3 week taper now.

Biked up Providence Canyon Trail to the middle bridge - 13.5 miles - 75 mins 1100' vert

2012 Mountain Bike Miles Miles: 13.50
Slow milesFast milesTotal Distance
7.500.007.50

Same as yesterday, only 2 mins faster.  My hands were frozen today.  I can't believe it is time to wear gloves already.  

Spent some time last night (again) working on the hammy.  I think that is the issue.  Tight/Pulled hammy = tight ITB.  

T-73 mins  13.5 miles 1100' vert

2012 Mountain Bike Miles Miles: 13.50
Slow milesFast milesTotal Distance
18.000.0018.00

Long Bike Ride - 

Rode the bike up to Millville Canyon (30 mins) then proceeded to suffer for the next hour as I struggled up the canyon.  It is steep and rocky.  Brutal on the bike.  Actually, not very fun at all.  2200' climbing in 3.25 miles.  Once at the top, I wandered around on the saddle a bit looking for a view point.  I quickly gave up and rode down Leatham Hollow.  That trail nearly killed me.  Its a bit technical and I think my brakes were nearly at the melting point.  I was halfway down the trail when I felt lots of wobble on my front tire and I noticed that the quick release was not tight.  My tire nearly fell off.  Thankfully, I made it down the hill without dying and rode home via blacksmithfork canyon.  The tailwind was nice today.

  T-3:02 (convert to 18 miles cross-train) 3000' climbing

2012 Mountain Bike Miles Miles: 29.00
Comments
From Adam RW on Mon, Sep 10, 2012 at 20:06:31 from 155.101.152.123

I will take running up over biking up any day. But you are the man for doing the latter. That sounds like a tough workout. Glad you made it home in one piece.

Slow milesFast milesTotal Distance
9.000.009.00

Providence Canyon trail on the bike - 

Made it to the "rock filled campsite" before running out of time. 60 mins up 29 mins down.

1350' vert

2012 Mountain Bike Miles Miles: 14.50
Slow milesFast milesTotal Distance
7.500.007.50

Bike 30 mins  - Run on Deer Fence trail 3 miles - bike 15 mins

Things felt great today during the run until the last half mile when the kneecap became sore.  When I got home, the hammy was again tight and sore.  I don't think things are quite ready for running yet.  I had to try though...

2012 Mountain Bike Miles Miles: 10.002012 Trail Miles Miles: 3.00Altra Lone Peak Miles: 3.00
Slow milesFast milesTotal Distance
0.000.000.00

My leg was pretty sore after only 3 miles of running yesterday so here we go - 

Cold Turkey Day 1 (no bike, no run)

I will see if the symptoms improve...

- Tenderness on kneecap and around the kneecap (waterskiing caused this)

- Hamstring tightness (definite strained muscle - sharp pain at times)

- ITB tightness and inflammation (caused by the above 2) minor compared to other 2 items.

At this point I give myself a 25% chance of starting the Bear100 and then only a 25% chance of finishing (those numbers are totally pulled randomly from the air).  Why start if you know that within 10 miles you will have major issues?  I need to test it out by the 19th.  If I think I have a chance of finishing I wont cancel my entry.

Update: Thurs - Friday

Pain around kneecap has improved greatly.  Only hurts if you press hard.  Inflammation must be decreasing.  Hamstring is still tight, but the sharp pain is gone.  No pain or tightness around ITB. 

I have been doing some stretching, massage, Arnica cream around knee, 800mg IB 2x day, even did yoga for 30 mins on tues and thurs.

Comments
From Dale on Fri, Sep 14, 2012 at 16:05:24 from 69.10.215.11

First, take it from the guy who rolled his ankle badly 1 month before his first 100 and has fought hip and GI issues for both 100s....start the race. Reason? You don't really know if you'll have major issues on that day or not. Don't worry about the training or anything other than eliminating the pain at this point, your training is in the bank (reference my Aug 2011 training log....it'll make you feel much better).

Go find a good massage therapist, one that's not afraid to get the deep ab muscles, like the psoas and the QL. I guarantee one of those is contributing to your hammie and ITB problems.

Man up....start the Bear!!!! Once you've started, then you can worry about getting to the next aid station, then the next, then the next. Worry about finishing when there's only 1 left.

From Jon on Fri, Sep 14, 2012 at 20:33:52 from 74.177.118.90

Looks like Dale gave you the same advice I did, Cody.

From Jon on Fri, Sep 14, 2012 at 20:38:05 from 74.177.118.90

Dale, I just looked at your Aug 2011 posts- pretty cool. Yeah, Cody, take inspiration from Jeff Browning, Scott Jurek, and Dale Marchand. Don't take inspiration from that other guy he mentioned, cause you were there for that race and saw how ugly it was... :)

From Dale on Fri, Sep 14, 2012 at 20:52:06 from 74.50.201.84

Forgot about that particular post but how appropriate! Whatever gets you to the start line.

Jon - never said mine was pretty...

From Bryce on Sat, Sep 15, 2012 at 18:20:38 from 76.27.58.194

Sorry to hear about the issues! I have a really good massage/body work guy if you're interested. Sports physiologist, ART, ASTYM, very qualified. Saved my bacon a few times. In Ogden, active myotherapy, Sean Wayne 8016283657.

I agree with Jon and Dale, start, you may drop, but at least give it a solid go. You never know.

Slow milesFast milesTotal Distance
6.000.006.00

Spent the morning watching the Top Of Utah Marathon unfold - 

Biked up to mile 12ish of the course, battling the serious wind coming out of the canyon and the cool air (perfect conditions for the race).  That was about an hour of easy riding.  I was then given a front row seat to the race.  Jake K and John K were side by side looking good.  The next 2 guys were a few mins back.  Another gap and then Sasha and Glen.  Better said, Sasha sitting on Glen's shoulder.  Bunch of other guys, then Joe.  Yep, my training buddy joe was looking good and smiling like he was having a great time.  Not long after Joe was Adam W. (who stayed at my house).  He was sitting in a group enjoying life as well.  I kept going up the canyon and saw a few other bloggers and friends I recognized.  Ben Vanbeekum (training run), Allie and James Morre, Albert Wint, Steve Anderson, Drew Michener, even James Barnes (pacing).  I eventually worked my way back down the canyon and caught up to Joe.  It took me until mile 17 to catch up.  He was still looking great, not flying, but still relaxed and smooth.  I spent the next 7 miles with him trying to encourage him while shooing away cars.  When you ride a bike next to a runner what side of the road do you go on?  Answer.  Anywhere you want!  It was fun dodging cars and aid station helpers.  Joe started to slow down the final 10K, but held his own.  He was never passed (since mile 12 at least)?   I left him at mile 24 and hung out near the finish line watching the action.  

In the end, he broke 2:40, B goal accomplished and now he can forget the silly marathon thing and run a real race.  The Bear100!!

Spent 2.5 hours biking around, but most was pretty easy so counting it as only 6 miles since I biked 60 mins at a reasonable pace before the coasting began.

2012 Mountain Bike Miles Miles: 27.00
Slow milesFast milesTotal Distance
3.000.003.00

AM: Went walking/running for 30 mins.  It started out as walking to burn some pent up energy and once I hit grass at the golf course I couldn't help myself and began running.  It felt great and I probably got in a mile of running.  

PM: Went running with the whole family.  Pace was perfect for 100 mile training (slow).  Leg felt great but it wasn't very far (2 miles).

2012 Road Miles Miles: 3.00Ghost 4 Miles: 3.00
Comments
From Adam RW on Tue, Sep 18, 2012 at 21:24:49 from 67.182.250.241

Something is so much better than nothing and it sounds like you did it in perfect fashion.

Slow milesFast milesTotal Distance
3.000.003.00

"D-Day" - Today was the day I need to decide go or no go for the Bear.  I figured if I can run 3 miles without pain I can run 100.  Seems simple enough.  The verdict was that my leg is getting much better.  I can tell it is still not 100% but it seems like I can run on it for a while.  Now 100 miles is obviously a lot longer than my short test, but I am going for it.  I have 1 more week to let it rest/heal.

2012 Trail Miles Miles: 3.00Cascadia 7 Miles: 3.00
Comments
From Matt Schreiber on Wed, Sep 19, 2012 at 09:08:23 from 66.17.102.185

Glad to hear it's a go! Sounds like you've put a lot of thought towards your decision, and nobody knows what your leg's telling you better than you. Good luck!

From Rob Murphy on Wed, Sep 19, 2012 at 09:15:06 from 163.248.33.220

Best of luck. Have fun.

From Jake K on Wed, Sep 19, 2012 at 09:45:01 from 155.100.226.191

"I figured if I can run 3 miles without pain I can run 100"

I can't help but smile at that. You're going to be in pain after mile 50 or so no matter what, right? :-)

Good luck Cody. Hopefully a little more rest gets that leg ready to go for Bear.

From Dale on Wed, Sep 19, 2012 at 10:49:39 from 69.10.215.11

Absolutely the right call. Even if it acts up and you wind up dropping, by giving it a shot at least you'll know. I'm betting that a week's worth of babying will have you and your leg ready to go. Not like you'll be sprinting from the start, so plenty of time to loosen up and ease into it. Good choice!

From Jon on Wed, Sep 19, 2012 at 20:34:16 from 74.177.97.141

Yeah!

From Adam RW on Thu, Sep 20, 2012 at 21:05:24 from 155.101.152.123

Great!

From Jon on Sat, Sep 22, 2012 at 08:36:31 from 74.177.124.194

You seen the newest entrant on the list? Hint- look at #2 http://ultrasignup.com/entrants_event.aspx?did=15242

From Cody on Sun, Sep 23, 2012 at 15:53:40 from 76.27.36.99

I sure did see that. No problem, he is still tired from winning Hardrock. Think he will sign my shoes?

From Adam RW on Thu, Sep 27, 2012 at 07:50:26 from 155.101.152.123

Is the radio silence this week taper? I pray everything comes together for you tomorrow.

From Cody on Thu, Sep 27, 2012 at 08:28:15 from 107.0.33.130

Thanks

I just posted an update...

Slow milesFast milesTotal Distance
0.000.000.00

Bear 100 tomorrow - 

Haven't run in forever now and I think I have lost my mind.  Not sure how the leg will hold up.  Pretty sure that I will be quite broken by Saturday.  My hammy is still messed up, my kneecap is doing much better (it almost doesn't hurt now to kneel), and my ITB is happy (cause I have done nothing on it for weeks now).  So, its a crapshoot.

I am excited though (that is an understatement) and looking forward to running as long as my leg will let me then walking as long as my leg will let me. 

Goal 1: FINISH at all costs

Goal 2: Sub 24 hours (I can do this assuming my leg survives)

Goal 3: Beat Hal (in my dreams)

Comments
From Adam RW on Thu, Sep 27, 2012 at 09:44:00 from 155.101.152.123

Glad to hear everything is at least still in the works for tomorrow. Have fun with it and just enjoy it. Obviously not the ideal situation going in but it seems like your plan is taking these things into account.

From Dale on Thu, Sep 27, 2012 at 12:32:52 from 69.10.215.11

Fantastic taper! Just keep in mind that the race doesn't really start until after 70 miles or so and if you think you're going too slow before then you're probably going too fast. You'll do great. Don't forget to have fun and enjoy the scenery.

From Jon on Thu, Sep 27, 2012 at 19:44:14 from 98.71.136.142

I bet something new hurts worse than any of those previous injuries! Even healthy, your body will be broken by Saturday. And even if you walk the last 50 miles, go finish this sucker. Good luck, man, and have fun. Enjoy the free food at the aid station, too!

Race: Bear100 (DNF) (85 Miles) 18:45:00
Slow milesFast milesTotal Distance
85.000.0085.00

The Bear 100 - DNF

I have been sitting in a hospital bed now for over 30 hours (minus lots of trips to the bathroom). I have been grilled by doctors and nurses about what had possessed me to (attempt to) run 100 miles.  Family and friends usually just shake their head at me in wonder.  Some are probably even thinking "I told you so!".

I don't care...

I have wanted to run the Bear100 for years now.  True, at first I said I would never do it cause that is crazy/pointless/too far etc.  Then I secretly began planning to run, then publicly began planning to run.  The time finally had arrived and I was nearly ready.  Only about 6 weeks to go and a few key runs to do to prepare.  Unfortunately, my body decided that I had run enough for the summer and inflammation took over my right leg.  Training took a detour and then was even suspended completely allowing my body to rest and heal in preparation for the event that would nearly destroy me (ok, that's a bit dramatic). 

The day of the race finally arrived and I found myself jogging up the road and chatting with Hal, Ty, Seth and trying to soak it up.  Here we go, I will be done in less than 24 hours (maybe).  My leg injury was still present enough to cause serious concern.  I wondered if I would be walking as early as Leatham Hollow.  As I climbed the first big climb of the day (3300' in 5.5 miles) I took it real easy and watched the front runners pull away.  I ended up in a small group including the 2 lead ladies (Darcy Africa and Shawna Tompkins).  We chatted and joked around for a few miles passing the time before I moved on ahead.  The whole climb up to the first Aid station at mile 10.5 went smooth and I was ready for a great day ahead.

Logan Peak Aid - 2:12 (mile 10.5)

The next section I spent trying to save my quads and ITB and went as slow as reasonable.  I was sore at bottom of the hill and was looking forward to some uphill running to reduce the pounding.  As I came into Leatham Hollow aid, I saw Joe my main man ready and waiting (to crew me).  Spirits were high as I was feeling really well considering all the unknowns.  I had splits with me for 20 (too fast), 21 (beat Jon), 22(realistic goal before the injury), and 24 hours.  My main goals were to finish and if possible go sub 24 hours.  I was only over Jon's splits by 4 mins at that point (my time of arrival was 3:34 not the 3:19 shown on the results).

Leatham Hollow - 3:34 (mile 19.5)

The boring road to Richards Hollow was even more boring since I had no company and wouldn't see another racer (other than my pacer) for 32 miles.  My ITB was screaming at me here so I took 400mg of IB to calm things down (I took 800mg at 5am, 4.5 hours ago).  More on that later, but going really slow on the road plus the IB helped get the pain under control.  

Richards Hollow - 4:02 (mile 22.5)

The climb up Richards Hollow was great.  I was able to lock onto a steady effort and enjoy the mountains.  There were some new patches of trail that took you out of the stream bed and avoided the numerous crossings.  That made me sad.  I loved the trail as it was.  Pretty uneventful section really. 

Cowley Canyon - 5:33 (mile 30)

I find it humorous when helpful aid station volunteers give me details course descriptions to the next aid while I grab a strawberry.  I smile and say thanks but inwardly I laugh as I doubt there is anyone else in the race (other than the race directors who run it too) who knows the course as well as I do.  The volunteers are trying hard.  I really do appreciate it.  

The trail to Right Hand Fork was pretty uneventful until I found myself laying in the dirt rubbing a sore knee.  Figures, I fall down and land on the bad knee.  No harm done, keep going.

Right Hand Fork - 6:42 (mile 37)

I finally get to see my family for the first time and also get to have Tim Dunn pace me for 15 miles.  I haven't seen another runner for hours now so its welcome to see so many friendly faces.  3 mins there and I am off.  The crew is very efficient.  I think I took another 800mg of IB here.  It was either here or at Temple Fork (my amazing wife/crew person just told me it was Temple Fork and that I didn't take any after that point).

The long hot road to Temple Fork Aid is not pleasant but time passed quickly with Tim as entertainment.  I was trying to push the fluids, but there is a limit to what you can handle.  I had a blast running down the Sawmill trail and was surprised to hit a few 8 something miles even with stopping at the creek to cool off.  I passed Seth Wold here as he was walking into the aid dropping out due to stomach issues and loss of will (forgot about that - thanks Jon).

Temple Fork Aid - 8:13 (mile 45)

I made a mistake here and didn't take the arm warmer my crew had filled with ice.  Not sure what I was thinking but I had thought about it before the race that I would want it at both RHF and TF, but I didn't take it at either place.  Stick to the plan.  I got hot and tired on the long climb to Tony Grove.  It was rough.  It was even rough for Tim who had to slow down due to an injury he was nursing as well.  We ended up hiking into TG separately.  Wild.  I was very happy to see the lake and even run with my son for 100 meters.  He commented to me, "Dad, this is easy." 

The stop at TG was long as I needed to change shoes and patch up my feet a bit.  Those Hokas are great at cushioning but suck at blister prevention.  I popped 4-5 blisters and put on the trusty Cascadias.  It was painful at first, but they were great the rest of the way.  I fueled up and carried a doggie bag of food to go.  Spirits were high and I left the aid with Joe in tow only 18 mins behind Jon's sub 21 hour time.

Tony Grove Aid - 10:18 (leaving aid) (mile 52)

The trail out of Tony Grove is amazing.  One of the best around.  I did some hiking, but mostly running and once I hit the summit it was time to cruise.  Ok, so it was 9 min pace at best, but I was still running this far into the race.  I was beginning to have some serious stomach cramping (I think it started about Temple Fork).  It was slowing me down, but it was manageable.  To this point, I had stopped 3 times (to earn some "stars") and I was sure that I was overdosing on the sugar.  (I knew I was pushing it on the Ibuprofen as well, but that leg was killing me).  I really enjoyed this section and it was one of the high points of the race.

Franklin Basin Aid - 12:13 (mile 61.5)

Another great crew stop for me here at Franklin Basin.  I think it was here I took the final 800mg if IB for the night.  It was a big mistake to take this much IB for this race, but I thought I couldn't manage the pain without it.  I may have been remembering this wrong as though as my wife said I didn't get any IB here.  But either way, 2000mg within 12 hours is still high.  Especially when you are dehydrated.

This leg has a brutal climb that never ends and it really taxed me.  I was not moving very well through here and it was a real low point of the race.  We nearly made it to the road before having to use the headlamps, but not quite.  Once nighttime hit, I was really in a low spot.  Tired, cramping, crazy sore, and still with lots of miles to go.  A highlight for Joe in this section was the big bull moose he saw.  I was so deep in the "pain cave" I totally missed it while he managed to take a picture, tie his shoe and eat a snickers without losing a step on me.  Stupid energetic pacers.  Make us real runners look bad.

Logan River Aid - 14:24 (mile 68.6)

They moved the aid back to the river crossing this year due to hunters taking the usual spot.  That must have made the volunteers very cranky cause they were not friendly at all and quite stand-offish to my crew.  I took a minute here to regroup and away we went.  While in the aid, Darcy and her pacer (Roch) passed us putting me into 9th place overall.  They quickly disappeared up the trail as I played mind games to get going again.  I did a run/walk routine that would make Galloway proud.  I finally came around enough to do some steady running all the way to the big hill.  I caught sight of a runner ahead and knew I was gaining.  I hiked the hill then did my best to not fall on the descent.  As the trail became less technical, I was able to pick up the pace and was actually running quite well.  I was having a great time and although I was in miserable pain, was happy to be out running.  I hit it pretty hard all the way to Beaver Mountain where my awesome crew was waiting.  We arrived right after Darcy and some other racer.  I did my best to eat some soup and chips and carried some for the road. 

Beaver Mountain Aid - 16:01 (mile 75.8) solidly on 22 hour pace

I left before the "other guy" but right after Darcy and we ended up running more or less together for a few miles.  I was about a mile or so up sink hollow when my stomach cramped up bad and I had about 10 seconds of warning before earning another "star".  As I looked at the nastyness, I noticed that it was a deep maroon color.  Oh no.  I made my fearless pacer verify my fears and now I realized the pain in the stomach was not cramping from food, its my stomach lining being eaten away and blood was entering my stomach.  I knew just enough about this to know this is not good.  I decided to dump the coke I was drinking and went straight to water. 

About this same time, my energy levels dropped and my legs started to cramp up.  I also began to have more cramping in the stomach and now pain in the lower back (kidneys?) was very noticeable.  It was all I could do to keep walking.  I tried to run, but my insides were so messed up the pain stopped me.  So walk I did.  Gibson Basin was a welcome sight.

Gibson Basin - 17:32 (mile 81.2)

I was in and out in less than a minute as I filled my bottle with water, grabbed a couple pieces of strawberries (cause they looked good) and left.  I no longer cared what my pace was it was all I could do to walk.  Mentally, I was ok to suffer through this and push on, but physically my body was wrecked.  It was shutting down.  I needed to get down the mountain and quick.  I tried to jog but the pain was intense.  I walked down the final hill into the aid station getting passed by 2 guys who tried to encourage and support, but really I needed a doctor. 

Beaver Creek Campground - 18:45 (mile 85.25)

This is where my awesome crew of my wife and step dad, together with Joe tried to put me back together.  They had no idea of the ordeal I just had.  I tried to describe the issues to them and they were torn.  They were told that under no circumstances were they to let me quit before the finish line.  It was finish line or hospital.  My instructions.  Nobody wants the wrath of Cody so they were doing their best to fix me up.  I drank soup and sat in a chair by the fire and put more and more layers of clothes on.  Before long, I threw up all my food and was shaking uncontrollably  I was also hyperventilating just standing there.  That sold them on the quitting idea and it was over.  Safety is the priority.

I was quite fearful I would be a mile up the road and wouldn't be able to move and would die or something so I was ok with the idea.  I was so (SOOOO) bummed to be quitting with only 15 miles left.  Soooo bummed. 

I sat in the truck and sipped a 7-up for the ride home.  I suddenly felt much better.  Warm blankets, heater, a drink and no physical movement.  Heaven.

I got home, showered and went to bed.  I slept for less than an hour and needed the bathroom.  I got really dizzy there and was hallucinating and was going to lose my 7-up.  I called for my wife just as I started to pass out.  She freaked and was holding me up and trying to wake me.  I could hear her but not respond.  Then as suddenly as it started, I was back.  I calmed her down and went to the ER.  The whole episode took maybe 2 mins in my mind, but she swears it was closer to 5.  I must have been out for a bit.

At the ER, I was pale, but calm.  It took a bit to describe my symptoms but I was soon getting x-rayed and blood draws.  Very soon the blood work showed some serious issues. 

My Creatine Kinase level was 30,320.  Normal is 40-200, anything greater than 6,000 predicts renal failure.  I had basically started to eat myself.  I was breaking down muscle so fast, my kidneys and liver couldn't keep up.  I was thinking I would get a slap on the wrist and and IV and sent home.  Nope, its now 30 hours and counting here at the hospital with no end in sight.  My levels have dropped to 15,000 by 5am this morning, but I still have quite a few other indicators that show severe distress to my kidneys and liver.  Today, I feel pretty decent.  My legs are destroyed, but the pain in the abdomen and back have disappeared. 

Lessons learned -

My body can't handle Ibuprofen when I race.  Period.  Some can, mine can't.

Don't start a race with an injury that requires IB to manage it.

I need to drink more somehow.

I need to eat real food somehow.

still deciding more.....

Would I do it again?  YES.  Would I do it differently?  For sure.  Live and learn.  You had better believe I will be back again.  I am satisfied with my race.  85 miles.  Essentially in 8th place before shutting down.  Sub 24 hours was mine.  Great day, but rough finish and now a stinking long recovery in the Hospital.

POST EDIT: I left the hospital at noon on Wed (102 hours) -

Official Diagnosis:

Acute Renal Failure

Gastrointestinal Bleed

Anemia - dilutional

Dehydration

Diarrhea

Elevated Transaminases

Leukocytosis

Rhabdomyolysis

Some pics (courtesy of Bethany Draper)-


 


2012 Trail Miles Miles: 85.00Hoka Stinson B Miles: 52.00Cascadia 7 Miles: 33.00
Comments
From Jon on Sun, Sep 30, 2012 at 15:24:18 from 74.177.77.117

Man, quite the adventure. And super speedy to get up a race report (maybe cause you're trapped in the hospital).

Thoughts- So did Seth Wold run? He wasn't on the entrants of results, but 2 people mentioned him. If so, how did he do?

2800 mg of IB? That's a ton. At a minimum, alternate advil, tylenol, and IB.

The added new trail to Richards? That is too bad.

Dropping a pacer- sweet. Knowing the course well- also sweet.

I found RHF to Temple the hottest. The shade up Temple cooled it some for me.

Maybe Logan River aid folks were cranky to your crew cause crew is not supposed to go there anymore (new rule this year, blamed on forest service).

Of all the terrible stuff pacers do, checking poo must take the cake.

Avoiding the wrath of Cody- indeed! At least you had good crew instructions and a hardcore crew.

Good lessons learned. Learn and move on. You were definitely running strong. Get your body better, then start looking ahead.

Let me know if you want an extra pacer next time. Umstead, Zion, etc?

From Cody on Sun, Sep 30, 2012 at 17:21:20 from 216.206.44.14

Jon - Nice comment! Nearly as long as the report...nearly.

Thanks for feedback.

I have modified my report to show 2000 instead of 2800mg IB, but still... Good tip on pain management.

Yep Seth ran with the lead guys until he blew up at RHF. He dropped at TF. I forgot about that.

From Jon on Sun, Sep 30, 2012 at 19:35:24 from 74.177.77.117

It's just interesting that Seth doesn't appear anywhere in the results.

From Matt Schreiber on Sun, Sep 30, 2012 at 20:46:20 from 66.17.102.185

Nice job Cody. I don't know anything about a 100 mile race (yet..??), but I do know by reading your report that you clearly know what you're doing and learned a bunch. Congrats on the race, and get well!

From Paul on Sun, Sep 30, 2012 at 20:53:23 from 67.41.200.27

Wow, epic. Get healthy, figure out how to eat solid food during the race, and give it another shot (if your wife lets you)

From Kory on Sun, Sep 30, 2012 at 21:58:42 from 184.155.135.194

God bless you my family and I will pray for your recovery. You are a true competitor and when it gets tough you step up to the challenge.

From Little Bad Legs on Sun, Sep 30, 2012 at 22:54:26 from 68.186.0.46

WOW! Dude, this might be my favorite race entry ever! I'm amazed that you even lined up at the starting line, let alone made it 85 miles. Incredible.

Here's to a swift recovery and back to 100% soon thereafter. Sounds like you have a great attitude/outlook on the whole experience. Live and learn...

From Scott Ensign on Sun, Sep 30, 2012 at 23:17:29 from 67.40.114.105

geez Cody, I don't know about this 100 miler stuff. My uncle ran the wasatch 100 many times and got yanked out each time for losing too much weight. well, congrats on toughing it out for 85 miles under the conditions and learning some important lessons. get some rest, and get well soon. I'll keep trying to find you a truck.

From David Nelson on Sun, Sep 30, 2012 at 23:32:09 from 50.135.48.2

What a story. Sorry I couldn't make it down to help out (on the other hand, I saw a great UW football game instead), give me a chance to make it up to you when you take your revenge on that bad boy. And get well!

From Jake K on Mon, Oct 01, 2012 at 10:09:29 from 155.100.226.191

Wow, glad you are OK. That's quite a CK level.

Hope the recovery doesn't take too long.

Quite a fight you put up for 85 miles. Finish line or hospital... dang, you are a tough cookie!

From Dale on Mon, Oct 01, 2012 at 10:27:39 from 69.10.215.11

Epic. Save the injury, you were on course to crush it, on your debut no less. The fact that you kept going another couple of aid stations *after* determining you were throwing up blood is nuts....confirms your ultra-runner bona fides, I suppose.

I think your initial conclusion to avoid the meds during long races is a smart one. Too much stuff going on in the body at that distance without pharmaceuticals, much less with.

Rest up, get out of the hospital, and start training for next year's race!

From Kory on Mon, Oct 01, 2012 at 11:31:17 from 134.50.89.24

Let us know on your blood count if that has dropped. I know that can be serious with liver issues. I know there will be another day were you will see the finish in a 100 miler.

From Superfly on Mon, Oct 01, 2012 at 12:46:51 from 74.211.21.81

OMG! Crap man sorry for the struggles. I know you've been working and planing for this for a long time. Way to work hard even when the body wasn't gonna work with you. Hope you recover well. I'm excited for your round 2 sometime in the future.

From Holt on Mon, Oct 01, 2012 at 18:35:47 from 67.2.232.201

Glad you went in to get help. Keep recovering.

From Adam RW on Mon, Oct 01, 2012 at 21:34:06 from 67.182.250.241

Cody, That is the most exciting DNF I have ever read, in fact it is more exciting than most PR stories. My heart was racing for you. I am very happy with how far you made it, though I share in your sorrow of having been so close. You did the right thing in calling it when you did and as you said live and learn for next time. Keep recovering and give your body time to heal fully and know that next time you will destroy the course.

From crockett on Wed, Oct 03, 2012 at 09:53:46 from 216.49.181.254

Wow, sorry to hear you hit that bad stuff. Good job recognizing it. I've never experienced it, just minor kidney blood once or twice. It happens, especially to those who push it very hard. Never know for sure what the cause is. Running with injury is a risk, muscle tissue clogging up the kidneys. Backing of the Advil is always good. Don't give it up, you had an impressive race going. I can't comprehend how far ahead you were of me. I use Aleve mostly now instead of IB. Both probably aren't good, but I survive.

From JulieC on Wed, Apr 24, 2013 at 18:38:22 from 70.208.22.96

So i ran with neasts today and we were talking about my first and only 50 miler in 2010...so far :)....and i told her about how accidentally...as i wasnt aware of time how i popped ibuprofen aboutevery aide station...and at mile 41 i began to get a gnawi.g pain in my stomach and then a super headache....and became delirious ....i even began to lick myself to get some electrolytes...didnt take enougb of anything...except too much ib. The last 10 miles i had to stop to pee about 15 times...early sign of kidney failure...somehow i pulled out of it....since it wasnt 100 miles ;) i was lucky....i vowed to nwver run qitb ibuprofen on board again and havent. By the end of the race my froends said i wasnt myself and was acti.g very delusional. Weird stuff. It was squaw peak 50. Neasts told me to read your report....now i know why. All your conclusions are dead on. Especially run.ing with an i.jury that requires ib. Sorry iphone so no spell check frb. Sorry u had to learn tbe hard way. 15 miles to go is still a lot...but not relative to ultras i know. And i really would like to run the wasatch 100 next year.

From Cody on Wed, Apr 24, 2013 at 21:05:05 from 76.27.36.99

Julie -

I just read your report on Squaw. Sounds pretty rough. That is usually the case for races like that, but don't let that deter you.

Should we start a "No Ibuprofen" group on FB or something?

See ya at wasatch...maybe...

From JulieC on Thu, Apr 25, 2013 at 12:47:16 from 70.103.189.14

Wow u read that thing? Ok so i skimmed thru my entry...the ibuprofen was not mentioned until the following days on the blog when i came to and remembered about it ha ha. About 2-4 every aide station.....yes i tell all my friends about not using ibuprofen and most dont. :)

Slow milesFast milesTotal Distance
3.500.003.50

I couldn't take all this sitting around "healing" and "resting" and garbage like that so I decided to mix it up today and go outside!  Seriously, I have been going mad.  My ITBS has been horrible after the Bear and since it hurt to hike I haven't done much.  Progress is slow, but steady and today I went for a 35 minute bike ride up Providence Canyon Trail (until the trail closure signs turned me around).  They are fixing the road that washed out and guess where they are routing it.  On the trail next to the road.  How Rude.  Hope they finish soon so they can re-route the trail elsewhere.  Biking felt good, no complaints at all, but it was so short who knows? Either way, looks like I am on the mend and will be back in action sometime soon...

2012 Mountain Bike Miles Miles: 4.00
Comments
From Jon on Sun, Oct 14, 2012 at 08:49:13 from 107.203.52.135

Good to see you on the move again. Any doctor orders related to your kidneys?

Slow milesFast milesTotal Distance
2.000.002.00

Went for a hike up to the "Flag Peak" (6,620').  Its the peak midway up to Little Baldy from Providence Canyon that has a US flag on top.  I had never been there before and decided to power hike it hard.  Leg was feeling great on the uphill, and a bit touchy on the way down.  26:30 up (via the longer way) and 17:30 down the steep way.  I had to go different ways to figure out the best path.  The steep down route seemed to the be the most popular route and the other seemed like it was more like a deer trail.  Who cares though..

T-44:00 (1500' vert) 2 miles

2012 Trail Miles Miles: 2.00
Comments
From Adam RW on Wed, Oct 17, 2012 at 09:33:58 from 128.110.224.235

Glad to see you are out and about. I hope the recovery is moving along quickly.

Slow milesFast milesTotal Distance
2.500.002.50

Ran to a Redbox (Avengers).  Loved it.  Hulk was the best.

My sciatica has been killing me today.  Plus the legs are crazy sore from yesterday.  Guess I am starting over from scratch.  Climbing 1500' in one mile is a bit much I guess.

2012 Road Miles Miles: 2.50Ghost 4 Miles: 2.50
Comments
From Adam RW on Fri, Oct 19, 2012 at 09:43:48 from 155.101.152.123

Hulk was the best. Especially with Thor and also the "fight" with Loki. I laughed so hard...

From Jon on Sat, Oct 20, 2012 at 13:39:21 from 107.203.52.135

"Puny god"

Slow milesFast milesTotal Distance
3.500.003.50

Since I couldn't run today (see reasons below) I went walking to try and loosen it up.  Averaged 15 mins/mile and it felt like 9 mins a mile.

- Sciatica Pain

- Right groin wouldn't let me lift up my leg past a shuffle.

- Right Hammy locked up

- ITBS is still giving me reminders every so often.

- My left side is perfect though....

Cumulus 11 White Miles: 3.502012 Road Miles Miles: 3.50
Comments
From Scott Ensign on Wed, Oct 17, 2012 at 12:13:13 from 129.123.3.84

your left side works so the glass is half full

From Dale on Wed, Oct 17, 2012 at 17:14:51 from 69.10.215.11

That is all starting to sound quite similar to my left side problems. Let me know when it feels like you're running with a peg leg.

Slow milesFast milesTotal Distance
0.000.000.00

sciatic pain!

Slow milesFast milesTotal Distance
0.000.000.00

Sciatic pain has worsened after an evening of jousting and goofing off in a bouncy house.  Bad idea.  Couldn't sleep and nearly died of pain while putting on pants and shoes.  Went to Instacare and got some muscle relaxants for sleeping.  Tylenol for the daytime.  Doc told me to stay active and it will go away eventually.  

Slow milesFast milesTotal Distance
0.000.000.00

Slow milesFast milesTotal Distance
0.000.000.00

Update - 

Tuesday this week,  I woke up and could barely move.  Horrible butt-hamstring-back of knee pain.  I nearly cried from the pain of getting out of bed and getting ready for work.  Definite setback.  I really haven't  been doing that much movement to cause the pain.  No crazy hikes or runs over and around mountains.  I took some Tylenol and went to work.  I also got an appointment for my Orthopedic Specialist.  I was convinced my hamstring was causing the pain as it was so tight and felt like it was ripping out of my knee and butt all day long.  Waves of pain shooting down the leg.  Anyway...

The soonest appointment I could get was for Friday.  In the meantime my days went like this.  Not too much pain from morning until noon, pain worsened during the day with my drive home from work being the most painful.  I couldn't even hobble around work without everyone wondering if I messed my pants or something.  The limping was quite awkward.  I finally realized my chair at work is putting stress on both my hamstring, back, and butt.  No wonder it got so bad while at work.  I promptly ditched my chair and borrowed this one.

It seemed to help and Thursday and Friday I saw serious improvement.

The appointment was helpful in many ways.  I got an X-Ray of my back try and rule out a herniated disk.  The Doc didn't see any abnormal spacing or signs of any problems.  He had me do all sorts of movements and was able to clearly see my issues. 

I was diagnosed with L5 Radiculopathy.  Sounds made up but it made sense.  It basically means (in my case) a pinched or damaged nerve is causing horrible pain.  Its a bit tricky trying to fix this but for the time being he put me on a 7 day cycle of Prednisone (steroid).  So far, (Saturday) it has worked wonders for me.  I can walk and move freely with no pain whatsoever.  Definite progress, but I may not be running for a while still....who knows...

Comments
From Jon on Sat, Oct 27, 2012 at 19:08:08 from 107.203.52.135

Wow. At least you're getting some more family time, huh?

From Cody on Sat, Oct 27, 2012 at 20:16:29 from 76.27.36.99

Sure, if you count laying on the couch and trying not to cry as family time. No, it has been nice to be around more.

Good job on your FKT (again). I would love to run that someday with you.

From Paul on Sat, Oct 27, 2012 at 22:07:29 from 67.41.204.67

Bummer, get better! Enjoy the predisone, that stuff rocks (other than the side effects of weight gain and mood swings)

From Jon on Sun, Oct 28, 2012 at 05:34:28 from 107.203.52.135

So you're saying Cody is now like a pregnant woman?:)

Slow milesFast milesTotal Distance
0.000.000.00

Update - 

Injury recovery has gone reasonably well this week.  I got an MRI on Monday.  

The MRI shows two key things.  I have disk degeneration (dark color) and also a small bulge in the disk pinching the nerve stem.  The pinching is only on the right side which reflects the pain I feel on only the right side of my body. 

The pain has been reduced to minor hip and hamstring pain.  Its really not bad at all.  I was worried once I finished my cycle of meds the horrible pain I had would return and limit my mobility, but the meds knocked down the inflammation and things feel pretty good.  I do still feel tingling in my foot.

Starting on Nov1 (Thurs) I began walking every morning and doing some PT (stuff I got from the internet).  I went walking 3 miles Thurs/Friday, and 4.5 this morning (Sat).  So far, that has felt great and had no adverse affect on my pain levels throughout the day.  I tried jogging a few steps here and there just to see.   It feels weird, like my leg is not working right.  It also hurts my hip so I immediately stop.

Plan of attack -

Keep walking daily.  Do core strengthening (carefully).  Continue without pain meds. (Currently not taking any).  Ice back to reduce inflammation.  Chiropractor?  Massage?  PT?

Comments
From Jon on Sun, Nov 04, 2012 at 05:01:19 from 107.203.52.135

Wow, so what is the cause of the disk issues? Age? Genetics? Running?

Keep your spirits up. You're a tough cookie.

From Cody on Tue, Nov 06, 2012 at 20:49:27 from 76.27.36.99

Probably genetics -

This is the same injury that forced my dad into retirement. I will get it figured out.

Slow milesFast milesTotal Distance
0.000.000.00

Sick most of the week so no early morning walks.  

I walked 1.5 miles thurs and 4 miles on saturday.  Slow improvement with the numbness and pain. 

Slow milesFast milesTotal Distance
3.000.003.00

Mon-Friday I walked 3 miles a day.  I was feeling better the more I moved.  Sitting around makes me hurt much worse than any amount of walking.  Movement is the key.  I was even able to jog for a few mins each morning during my walks without any pain.  I made some good improvements this week.  The foot numbness is almost gone and I am only sore when I get out of bed and after sitting for more than an hour. 

Saturday (today) I walked my 3 miles then took my 7 year old son to the planet walk for his first ever 5k "race".  He was planning on running a turkey trot for thanksgiving and has been "training" for it by running laps around the couch.  Unfortunately, he's getting his tonsils out on Wednesday so can't do a 5K on Thursday.  I decided I would take him on 1.5 laps of the Planet Walk and it would be a "race".  He kept telling me how awesome he felt.  I was thinking he should go faster if he feels so awesome.  He did well at pacing himself and taking walking breaks as needed.  We ran 3.15 miles in 44:41.  New PR.  It was fun and I was proud of my boy.

It was also a PR for me.  It was the most I have run since the Bear.  Everything felt fine.  At least at a slow jog.  Progress is slow but steady.

2012 Road Miles Miles: 3.00Ghost 4 Miles: 3.00
Comments
From Adam RW on Sat, Nov 17, 2012 at 21:26:32 from 67.171.121.150

Progress in any form is a good sign. Glad to hear you had a good family day and that things are starting to come together. Good luck with the surgery and I pray everything goes well.

Slow milesFast milesTotal Distance
5.500.005.50

AM: Walked/Ran 3 miles.  Ran 1.5 miles of it at 9 min pace.  Felt decent.

PM: Biked 40 mins.  Sweaty

Brooks Launch #2 Miles: 1.502012 Road Miles Miles: 1.502012 Stationary Bike Miles Miles: 4.00
Slow milesFast milesTotal Distance
2.000.002.00

Run 2 miles - Walk 2 miles. 

Brooks Launch #2 Miles: 2.002012 Road Miles Miles: 2.00
Slow milesFast milesTotal Distance
1.500.001.50

Run 1.5 miles / Walk 1.5 miles.  That seems to be about all the body can handle running-wise for now.  Happy to be able to do that much, but not satisfied.

Brooks Launch #2 Miles: 1.502012 Road Miles Miles: 1.50
Comments
From Bryce on Thu, Nov 22, 2012 at 14:15:34 from 70.95.66.35

Hang in there. Glad you are at least out moving forward.

Slow milesFast milesTotal Distance
0.000.000.00

Mandatory day off - Every Thanksgiving for the last 2 years I have gotten injured.  Since I am technically injured that makes 3 years in a row.  Didn't want to make it worse...

Slow milesFast milesTotal Distance
8.500.008.50

Needed to feel some dirt and rocks underfoot so I went for a hike/run.  I headed up Saddleback Mountain (7475') (the one with the reflector towers) via Green.  I am out of shape.  My lungs and legs were burning.  45 mins and just under 3 miles to the tower.  From there I wanted to check out the trail over to the Beirdneau/Wind Caves Connector trail.  Turns out that the trail is not much of a trail.  Either that, or I missed lots of turns and wandered off it for most of it.  Good thing I was planning on a hike and not a run since the ridge was pretty rocky and would've been nearly impossible to run most of it.  I finally made it to the Beirdneau trail and was ready for a jog.  I decided it would be smarter to go down Green than the way I came.  Less steep = nicer on the back.  I couldn't contain myself completely and jogged down the 2 mile trail.  It was glorious.  I took a mile long break and walked once I was down to the road out of Green and then ran the final mile of singletrack back to the car.  Felt great.  Tired, but not sore.

T-2:47 (8.5 miles) 3 miles running - 5.5 hiking  3500' vert

2012 Trail Miles Miles: 8.50Cascadia 7 Miles: 8.50
Slow milesFast milesTotal Distance
8.500.008.50

8.5 awesome trail miles today.  I would guess 4 miles actually running with the rest hiking.  I went up Providence Trail to check out the new road and trail.  The whole second half of the trail is new now as the new road was routed where the trail was.  Its kind of a bummer as the road is a huge scar on the hillside now.  Makes the trail seem not so secluded.  At least its open now though. It was sure nice to get back to my old favorite route.  I went up to the quarry and wandered around the south end looking for a route up the mountain from there.   I got into a few crazy rock slides and nearly went down myself, but I survived but without finding a route south to Big Baldy.  My legs today were crazy sore from yesterday's hike/run.  Quads and butt were post marathon sore and now I am hobbling around the house like a gimp.  All worth it though to be outside and enjoy the mountains.  So far my back seems to be handling the hike/run thing just fine.  Its the atrophied muscles that need to be whipped back into shape.  No rush though, just enjoying the long weekend.

T-2:08 - 2300' vert

2012 Trail Miles Miles: 8.50Altra Lone Peak Miles: 8.50
Comments
From Jon on Sat, Nov 24, 2012 at 18:27:58 from 107.203.52.135

Why did they move the road onto the new trail?

From Cody on Sat, Nov 24, 2012 at 18:55:17 from 76.27.36.99

Cause the old road washed away last year. It ended up on Main Street providence

Slow milesFast milesTotal Distance
3.000.003.00

Run/Walk for 3 miles.  Felt pretty good for being out of shape.

Brooks Launch #2 Miles: 3.002012 Road Miles Miles: 1.002012 Trail Miles Miles: 2.00
Slow milesFast milesTotal Distance
0.000.000.00

Visited the doctor (specialist) about the injury and we scheduled an injection for next week and decided to start some physical therapy.  I have been making progress without all that, but I need to find out a long term solution so I don't re-injure things in the future.  Still working on that project.


Slow milesFast milesTotal Distance
4.500.004.50

AM: 4.5 miles around the Golf Course.  Did the usual .5 mile walk warmup

then ran for a mile or so and then walked for a bit then ran some more.

 

Brooks Launch #2 Miles: 4.502012 Road Miles Miles: 1.002012 Trail Miles Miles: 3.50
Slow milesFast milesTotal Distance
4.000.004.00

AM: 4 miles around the Golf Course.  Hip felt much better but still had mild pain in calf and quad. 

Day 2 of Physical Therapy.  Lots of Ultrasound, core work, rack stretching, form correcting exercises, electronic stimulation (like a tens unit) etc.  I think it is helping and I have only been twice.

Brooks Launch #2 Miles: 4.002012 Road Miles Miles: 1.002012 Trail Miles Miles: 3.00
Slow milesFast milesTotal Distance
4.500.004.50

4.5 miles around the golf course.  1 to 1.5 mile of walking with the rest running.  Getting better little by little.

Launch Blue #2 Miles: 4.502012 Road Miles Miles: 1.002012 Trail Miles Miles: 3.50
Comments
From Dale on Fri, Nov 30, 2012 at 19:14:43 from 69.10.215.11

Solid!

Slow milesFast milesTotal Distance
7.000.007.00

Long Run with joe - 

Been a while since I've done that (even if a long run is only 7 miles).  It was a nice cap to a good week.  We went up Providence Canyon and went to the top of the quarry.  I loved it.

T-1:17:30 (11:04) 1750' vert

Cascadia 6 Red Miles: 7.002012 Trail Miles Miles: 7.00
Slow milesFast milesTotal Distance
4.000.004.00

4 miles (3 running 1 walking)

Hip and calf still got sore after 3 miles in.  

Been doing my PT exercises 2-3 times a day...

Brooks Launch #2 Miles: 4.002012 Road Miles Miles: 3.002012 Trail Miles Miles: 1.00
Slow milesFast milesTotal Distance
5.000.005.00

5 miles (4.5 running .5 walking) - 

Felt pretty good today.  Hip got sore (that is what my brain said, but it was actually still the pinched nerve) towards the end and I am woefully out of shape.

  PM: PT at Logan PT

2012 Road Miles Miles: 4.002012 Trail Miles Miles: 1.00Hoka Stinson B Miles: 5.00
Comments
From Dale on Tue, Dec 04, 2012 at 18:23:16 from 69.10.215.11

Fortunately, you can fix woefully out of shape.

From Jon on Sun, Dec 09, 2012 at 07:07:48 from 107.203.52.135

But as Honey Boo Boo shows, you can't fix stupid.

Actually, I've never seen the show. And I'm not trying to call anyone stupid. But the setup was too perfect to skip the punch line.

Slow milesFast milesTotal Distance
5.000.005.00

AM: 5 miles (4.5 running - .5 walking) - Felt good today.

PM: Received a  Transforaminal Epidural Steroid Injection.  This reduces swelling of the irritated nerve and speeds recovery.  It includes a small amount of Lidocane with the steroid to provide immediate relief along with the long term relief of the steroid.  Upon rising off the table, I felt no pain in any movement that normally produced pain.  I know that the pain is only masked so I went home and rested to provide a safe period of healing.


2012 Road Miles Miles: 4.002012 Trail Miles Miles: 1.00Hoka Stinson B Miles: 5.00
Slow milesFast milesTotal Distance
0.000.000.00

AM: Only did PT exercises to make sure and not injure the back due to my injection I got yesterday.  Feel 98% right now.  So far the injection is working perfectly.

Slow milesFast milesTotal Distance
5.500.005.50

Felt Awesome!  Zero pain from the pinched/inflamed nerve.  So far, so good.

2012 Road Miles Miles: 5.50Hoka Stinson B Miles: 5.50
Slow milesFast milesTotal Distance
8.000.008.00

8 wonderful miles on the river trail.  Nothing but me and my headlamp out there (I did have some clothes on I guess).  I started to hurt the last half mile or so.  Far from healed, but doing much better.

T-1:07 (8:20) 725' vert

Cascadia 6 Red Miles: 8.002012 Trail Miles Miles: 8.00
Slow milesFast milesTotal Distance
5.000.005.00

Ran 5 miles in the light snowstorm.  I went and checked out the addition to the ICON section of the Planet Walk.  There is now another quarter mile of trail west of ICON.  Too bad its cemented.

2012 Road Miles Miles: 5.00Hoka Stinson B Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

5 Icy miles around Fairgrounds and on Planet Walk.  No pain

PM: another visit to PT.  Doing pretty well.

2012 Road Miles Miles: 5.00Hoka Stinson B Miles: 5.00
Slow milesFast milesTotal Distance
6.000.006.00

Ran to the temple and back.  Broke 8 min pace.

T-46:40 (7:47) 300' vert

2012 Road Miles Miles: 6.00Hoka Stinson B Miles: 6.00
Slow milesFast milesTotal Distance
5.000.005.00

Had an adventure today during my run.  As I exited the planet walk by the railroad crossing I watched a pickup truck's tire fall off and see a shower of sparks as the truck ground to a stop.  Wild.  I spent the next 10 mins or so hunting in the dark with my headlamp for a missing tire.  I had to wrestle it out of the muddy swamp and over a barb wire fence and back to its concerned owner (she was not hurt).  I managed to squeak in a few more mile after that.

T (running, not hunting) - 38:30 (7:42)

PM: PT

2012 Road Miles Miles: 5.00Hoka Stinson B Miles: 5.00
Comments
From Dale on Thu, Dec 13, 2012 at 23:23:03 from 69.10.215.11

Nice deposit into the good karma bank.

From Jon on Fri, Dec 14, 2012 at 19:56:14 from 107.203.52.135

Not everyday someone's tire falls off. Glad it didn't hit you. I mean, that might have popped it, and then where would the lady have been?

Slow milesFast milesTotal Distance
6.000.006.00

Ran to the temple and back.  The pace is getting easier.

T-46:00 (7:40)

2012 Road Miles Miles: 6.00Hoka Stinson B Miles: 6.00
Slow milesFast milesTotal Distance
8.500.008.50

Providence Hills Loop

Enjoyed the fresh layer of snow on the roads to cushion my run.  Felt good.

T-1:06:45 (7:51) 500' vert

Great week.  Progress is steady. 

2012 Road Miles Miles: 8.50Ghost 4 Miles: 8.50
Slow milesFast milesTotal Distance
7.000.007.00

Von's Park Route in the crazy wind.  6:30 pace to 9:00 pace based on the wind.

2012 Road Miles Miles: 6.002012 Trail Miles Miles: 1.00Hoka Stinson B Miles: 7.00
Slow milesFast milesTotal Distance
5.000.005.00

Slow and icy

2012 Road Miles Miles: 5.00Hoka Stinson B Miles: 5.00
Slow milesFast milesTotal Distance
8.500.008.50

Providence Hills Loop

Hamstring was 'tight' at about mile 5 till the end

2012 Road Miles Miles: 8.50Hoka Stinson B Miles: 8.50
Slow milesFast milesTotal Distance
0.000.000.00

Only PT today - 

Needed a day to rest things

Slow milesFast milesTotal Distance
5.500.005.50

5.5 @ 7 degrees

2012 Road Miles Miles: 5.50Ghost 4 Miles: 5.50
Slow milesFast milesTotal Distance
9.000.009.00

Trail Run (even if it was in snow)-

6 miles on Deer Fence then went up Providence trail for a bit.  Trail conditions were great with the snow packed and the deer were out in force.

T-1:25:35 (9:30) 1200' vert

2012 Trail Miles Miles: 9.00Innov8 Roclite 315 Miles: 9.00
Comments
From Jon on Mon, Dec 24, 2012 at 18:44:26 from 107.203.52.135

Merry Christmas to you and your family, Cody.

From Cody on Tue, Dec 25, 2012 at 18:35:29 from 174.27.244.210

Thanks Jon -

Merry Christmas to you too!

Slow milesFast milesTotal Distance
8.000.008.00

Deer Fence from Providence South for 4 miles.  It was snowing and the snow was ankle deep on the trail.  It was awesome.

Followed that up with lots and lots of Christmas Activities.

T-1:13:00 (9:07) 1000' vert

2012 Trail Miles Miles: 8.00Innov8 Roclite 315 Miles: 8.00
Slow milesFast milesTotal Distance
5.250.005.25

5.25 miles on the roads on the east bench of SLC.  More Christmas fun all day!

T-41:30 (7:54) 400' vert

Launch Blue #2 Miles: 5.252012 Road Miles Miles: 5.25
Slow milesFast milesTotal Distance
7.000.007.00

BST from Wasatch to the Draper Temple and back.  It was a blizzard and very slow going due to the deep (in places) snow.  Felt more like 10 miles rather than only 7, but still fun (and way better than going to work).

T-1:20 (11:26) 875' vert

Launch Blue #2 Miles: 7.002012 Trail Miles Miles: 7.00
Slow milesFast milesTotal Distance
8.000.008.00

Jordan River Parkway from 6200 S.  Not too icy, but pretty snowpacked.  Uneventful as usual.

T-1:02 (7:45) 200' vert

Launch Blue #2 Miles: 8.002012 Trail Miles Miles: 8.00
Slow milesFast milesTotal Distance
6.000.006.00

Providence Church to the Star then along deer fence for 2 miles then returned along the same route.  The trail was packed powder and was not very easy to run on.  2 steps forward and 1 step back.  Sure beat the road though...

T-1:02:30 (10:35) 700' vert

2012 Road Miles Miles: 2.002012 Trail Miles Miles: 4.00Innov8 Roclite 315 Miles: 6.00
Slow milesFast milesTotal Distance
9.750.009.75

River Trail to Bridger Overlook-

With the temps in the single digits, the windchill from the wind coming out of the canyon nearly turned me around.  I know, stubborn cody turning around cause he is cold?  Unheard of.  Luckily my stubborness won and I was rewarded with wonderful views of snow covered trails and mountains.  It was a gorgeous day even if the going was slow due to the deep snow.  Loved it.

T-1:55:30 (11:51) 1300' Vert

Some pics -

 

 

 

 

 

 

 


2012 Trail Miles Miles: 9.75Microspikes Miles: 5.00Innov8 Roclite 315 Miles: 9.75
Comments
From Jon on Sat, Dec 29, 2012 at 21:33:19 from 107.203.52.135

Where is bridges overlook? And how much snow did you get?

From Cody on Mon, Dec 31, 2012 at 16:53:43 from 76.27.36.99

Its Bridger Overlook - Take the right fork a mile past where the singletrack starts on the river trail. Its about 2-3 miles past the fork. Its about a mile above third dam heading up Spring Hollow.

You have forgotten so much already?

We have about a foot at our house but 2-3 feet easily on the lower trails.

Slow milesFast milesTotal Distance
9.000.009.00

Final Run of the year!  Got a flat on the way to Providence Canyon.  Lame.  Ended up running from the tire store while they repaired it.  Got a few more road miles and less trail miles.  Not what I wanted to do, but I only had time for that option.  Best news though was that the 9 miles didn't hurt at all.

My new year's resolution is to not get injured....again.  Yeah right.

T-1:18 (8:40) 1200' vert

** This run put me over 2500 miles for the year.  635 miles were cross-training but still not a bad year for being injured for so much of it.  That brings me to my Year-in-Review

This year was loaded with highs and lows.  It was a year of rough injuries but was also a great year for trail running.
Highlights 
Completed my first 50 miler (Pocatello)
Ran my 4th Logan Peak Race to another (3rd) 4th place finish
Paced at Hardrock
2nd Place at El Vaquero Loco
85 miles at the Bear 100 - still one of my favorite days ever!

Lowlights - 
Injured in Jan through March with ITBS
Injured in August while waterskiing
DNF at Bear 100 - 4 days in Hospital with Rhabdomyosis
Injured in October - L5 Radiculopathy

I still managed to run a TON while I was healthy and got to enjoy many Saturdays with Joe in the mountains.  

3+ hour runs - 21
4+ hour runs - 14
5+ hour runs - 6

2012 Road Miles Miles: 4.002012 Trail Miles Miles: 5.00Innov8 Roclite 315 Miles: 9.00
Comments
From Adam RW on Tue, Jan 01, 2013 at 10:33:44 from 67.171.121.150

That is a true year of tests. But it looks like you passed them all and lived to tell the story. I truly believe that 2013 will bring some amazing racing your way. Happy New Year to you and your family.

From Jon on Tue, Jan 01, 2013 at 19:09:06 from 107.203.52.135

Here's hoping for a healthier 2013 for you.

Slow milesFast milesTotal Distance
2350.00155.502505.50
Cascadia 6 Red Miles: 231.002012 Road Miles Miles: 615.752012 Trail Miles Miles: 1249.50Cumulus 11 White Miles: 123.502012 Stationary Bike Miles Miles: 305.00Brooks Launch #2 Miles: 85.00Launch Blue #1 Miles: 91.50Launch Blue #2 Miles: 123.75Fireblade Miles: 120.00Microspikes Miles: 53.00MT101 Miles: 55.00Cascadia 5 #2 Miles: 18.00Altra Lone Peak Miles: 259.252012 Treadmill Miles Miles: 6.50Ghost 4 Miles: 127.002012 Mountain Bike Miles Miles: 724.00MT110 Miles: 5.00Hoka Stinson B Miles: 522.502012 Road Bike Miles Miles: 15.00Cascadia 7 Miles: 44.50Innov8 Roclite 315 Miles: 41.75
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: