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Location:

Logan,UT,United States

Member Since:

Apr 08, 2005

Gender:

Male

Goal Type:

Other

Running Accomplishments:

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

Logan Peak Trail Race

Completely addicted to trail running

 

 

 

 

Short-Term Running Goals:

2016 Race Schedule

TBD...

 

 

 

 

Long-Term Running Goals:

Who knows?

 

 

 

 

Personal:

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

 

 

 

 

Click to donate
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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
2516.50279.502796.00
Microspikes Miles: 124.002013 Trail Miles Miles: 1932.502013 Road Miles Miles: 693.50Ghost 4 Miles: 130.50Brooks Launch #2 Miles: 52.502013 Stationary Bike Miles: 123.50Innov8 Roclite 315 Miles: 191.50Cumulus 11 White Miles: 57.00Fireblade Miles: 17.00Cascadia 6 Red Miles: 101.50Launch Blue #2 Miles: 52.50Altra Lone Peak Miles: 75.00Hoka Stinson B Miles: 368.50Cascadia 7 Miles: 444.00Altra Superior Miles: 39.502013 Mountain Bike Miles: 44.50Launch Blue #1 Miles: 86.50Salomon XR Mission Miles: 455.00PI EMotion Trail N1 Miles: 218.50PI Emotion Trail M2 Miles: 253.00NB 1210 Leadville Miles: 45.00MT1010SA Miles: 17.00
Slow milesFast milesTotal Distance
11.000.0011.00

Happy New Year!

I am pretty happy to be about to be out in the mountains moving around.  Today was probably pushing my luck (in terms of mileage and vertical) but I went for it anyways.  I went up Providence Canyon from the usual church (1 mile of road before hitting the trail).  I went up 1 mile on the trail before putting on the microspikes.  The snow was still pretty squishy but once I crossed the bridge (mile 2 of the trail) I joined the road and followed the snowmobile trails up the canyon.  That made the footing bettter.  Up I went until I hit the Welches Flat Jeep trail junction then turned for home.  It was a beautiful morning once I cleared the yucky valley inversion.

T-2:08 (11:38) 3000' vert (made it to 7920')

Microspikes Miles: 8.002013 Trail Miles Miles: 9.002013 Road Miles Miles: 2.00
Slow milesFast milesTotal Distance
5.000.005.00

5 miles in -4 degrees.  My face was cold.

Did Planet Walk extended -

Ghost 4 Miles: 5.002013 Trail Miles Miles: 3.002013 Road Miles Miles: 2.00
Comments
From Jon on Wed, Jan 02, 2013 at 19:49:10 from 107.203.52.135

So why was your face cold again?

Slow milesFast milesTotal Distance
8.500.008.50

Providence Hills Loop 

-9 degrees F.  

T-1:03:30 500' vert

Went to the Doc today and got the final "all healed" message.  I have to be careful doing "BLT" (Bend, Lift, Twist).  Don't want to re-injure things.  Still ramping up carefully (as best I can I guess).

Brooks Launch #2 Miles: 8.502013 Road Miles Miles: 8.50
Slow milesFast milesTotal Distance
3.000.003.00

Didn't want to smoke a pack today by going for a run.  Lets be honest, it was just too cold and I wanted to sleep in and stay warm. (It was -10F or so).  Spent 30 mins on the bike and did my PT instead.

2013 Stationary Bike Miles: 3.00
Slow milesFast milesTotal Distance
13.000.0013.00

Joined Joe this morning with the goal of escaping the muck and running in some clean air.  We drove up to Franklin Basin and ran on the road for 13 miles.  The road was covered in a few feet of snow and was nice and packed down for/by the snowmobiles.  We started running in the 6 degree weather (15 degrees warmer than in Logan).  The light headwind and the cold muscles combined to make life pretty miserable for the first 10 mins or so until we climbed up a bit of elevation and our muscles warmed up a bit.  Once that happened, we loved it.  Beautiful day, and it was sure nice to be out running in the mountains.

T-1:48 (8:18) 1100' vert


Innov8 Roclite 315 Miles: 13.002013 Trail Miles Miles: 13.00
Comments
From Jon on Sat, Jan 05, 2013 at 19:28:04 from 107.203.52.135

I saw your FB post and was guessing it was Franklin Basin. FRB confirms. I spent too much time up there with you guys.

you gonna come to Chuckanut?

From Cody on Sun, Jan 06, 2013 at 20:12:41 from 76.27.36.99

I would love to but no $ for a flight.

Slow milesFast milesTotal Distance
8.000.008.00

-5 F at the house.  0 on the bench at the beginning and end of the run.  Went up Providence canyon to escape the inversion.  It was toasty warm at the quarry.  The trail was in the best winter running condition I have ever had.  Nicely packed snow.  It was awesome.

T-1:08:20 (8:31) 1500' vert

Microspikes Miles: 6.00Innov8 Roclite 315 Miles: 8.002013 Trail Miles Miles: 6.002013 Road Miles Miles: 2.00
Slow milesFast milesTotal Distance
8.000.008.00

20 degrees today!

Deer Fence easy pace.  This trail was not nearly as smooth as the canyon trail, but fun still.  Enjoyed the warmer temps.

T-1:07:45 (8:28) 900'

Microspikes Miles: 6.00Innov8 Roclite 315 Miles: 8.002013 Trail Miles Miles: 6.002013 Road Miles Miles: 2.00
Comments
From Kory on Tue, Jan 08, 2013 at 23:10:25 from 184.155.135.194

What time do you get up in the mornings to run and do you drive to these head trials.

From Cody on Wed, Jan 09, 2013 at 08:10:24 from 107.0.33.130

Kory -

Up at 5:20-5:30. Its only 4 miles to where I start running. Not too bad.

Slow milesFast milesTotal Distance
8.500.008.50

Providence Hills Loop - 

PM 2.5 at 68.  Probably took a month off my life by running today.  

T-1:04:45 (7:37) 500' vert

Cumulus 11 White Miles: 8.502013 Road Miles Miles: 8.50
Slow milesFast milesTotal Distance
8.000.008.00

Went up to Providence Canyon to escape the bad air.  Did the usual canyon trail to the quarry.  It was too warm.  The trail was all sloppy and difficult to run on.  Amazing what 30 degree difference will make.  Big snow storm blowing in today.

T-1:17  (9:37) 1500' vert

Fireblade Miles: 8.00Microspikes Miles: 6.002013 Trail Miles Miles: 6.002013 Road Miles Miles: 2.00
Slow milesFast milesTotal Distance
4.000.004.00

Too messy outside to bother to go outside-

40 mins on bike

2013 Stationary Bike Miles: 4.00
Slow milesFast milesTotal Distance
14.500.0014.50

Green Canyon with Joe - 

We ran to the Yurt on the road.  The only problem was the road was covered in snow.  Lots of it.  We weren't able to run very fast.  Lots of sliding with not a lot of forward movement.  8.5 miles later we were back at the car.  Too soon to call it a day, we ran the roads (gasp).  Even the roads were snow packed and slick.  Rough day for traction, but still a solid run.  Longest I have run since the Bear.  After breakfast, I took the kids to the big park on Cliffside to go sledding.  It was awesome.

T-2:16:30 (9:25) 1500' vert

Microspikes Miles: 8.50Innov8 Roclite 315 Miles: 14.502013 Trail Miles Miles: 8.502013 Road Miles Miles: 6.00
Comments
From Jon on Sun, Jan 13, 2013 at 13:01:11 from 107.203.52.135

Is the inversion gone?

Slow milesFast milesTotal Distance
10.000.0010.00

Providence Star -

-13F and snowing.  Not as much fun as it sounds.

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

Brooks Launch #2 Miles: 10.002013 Trail Miles Miles: 1.002013 Road Miles Miles: 9.00
Comments
From Jon on Tue, Jan 15, 2013 at 20:11:14 from 107.203.52.135

It doesn't really sound fun, either.

Slow milesFast milesTotal Distance
7.000.007.00

Wimped out and rode the bike in the basement today.  Wimp

2013 Stationary Bike Miles: 7.00
Slow milesFast milesTotal Distance
8.500.008.50

Practically warm outside today.  13 degrees.  Did Providence Loop without a watch.  It was probably slow, cause it sure felt slow.

500' vert

Cumulus 11 White Miles: 8.502013 Road Miles Miles: 8.50
Slow milesFast milesTotal Distance
10.000.0010.00

Providence Trail (extended) - 

-2 degrees at start/finish but much warmer up the canyon.  Escaped the inversion for most of the run.  So sick of winter already.

T-1:27 (8:42) 1600' vert

Microspikes Miles: 6.00Innov8 Roclite 315 Miles: 10.002013 Trail Miles Miles: 6.002013 Road Miles Miles: 4.00
Slow milesFast milesTotal Distance
7.000.007.00

Stationary Bike for 70 mins - Good to keep things mixed up to keep balanced muscles.

2013 Stationary Bike Miles: 7.00
Comments
From Dale on Fri, Jan 18, 2013 at 17:36:12 from 69.10.215.11

That is just crazy. Everyone knows your front muscles should be bigger and heavier than the ones in back, to help pull you forward when you're running. Geez.

From Cody on Sat, Jan 19, 2013 at 16:45:10 from 76.27.36.99

Yeah, but I keep falling on my face from all the weight up front. I guess I should carry a backpack around to keep things in balance then...

Slow milesFast milesTotal Distance
22.000.0022.00

Winter Adventure Run - 

What started out as a 16-17 mile run ended up as a 22 mile run/hike.  We started at Sink Hollow Trailhead and headed up the snowmobile trail to Beaver Creek Campground.  The temperature was -5F at the house, 0 at the mouth of the canyon, 7 once above the inversion, 0 at the turnoff to the Beav and -7 at the trailhead.  Things improved once we made it up the mountain a ways.  Temps rose with the sun.  Joe and I took the right fork at Pat Hollow and climbed up over the hill to nearly where the road joins the Old Logan Road before heading back and then over to Gibson Basin.  The plan was to cross Gibson Basin and head down Sink Hollow.  Once we hopped off the Snowmobile highway and onto the trail to Gibson, things got ugly.  We were post-holing up to mid shin.  Crossing the 1 mile basin was an exercise in patience.  If we walked, we wouldn't sink in too far.  Running was impossible.  We were only 5 miles from the car if we continued, but 7 if we turned around.  So we wandered around for 2 as we tried to figure out a solution.  We figured that the trail down Sink Hollow would have a decent snowmobile trail and we would be fine.  We got to the trail and there was nothing.  Just a few tracks heading off in random directions.  We followed a few to see if they would work out but it didn't.  We decided rather than post hole 5 miles in mid shin to knee deep snow we would wander back the way we came.  Made for a really long day.  On the return across the basin some snowmobilers stopped and chatted.  We asked for a ride across back to the main trail.  It was sweet.  3 mins later we were 3/4 mile down the trail and back on firm snow.  That saved us 20-30 mins and lots of effort.  6 miles down the snowmobile highway and we were back to the car.  I was absolutely exhausted.  Nothing like a 22 miler in the snow to wear you out.  On the plus side, the temperature had warmed up to the 20's but the place was a mad-house.  Snowmobiles and cross-country skiiers all over the place.  Sure beats the smog back home, can't blame them.

T-3:55 (10:41) 2000' vert

The Mile Long Gibson Basin - Pick a snowmobile track and follow....


Cascadia 6 Red Miles: 22.00Microspikes Miles: 22.002013 Trail Miles Miles: 22.00
Comments
From Aaron on Sat, Jan 19, 2013 at 16:56:45 from 96.233.28.49

Wild run! Good improvisation. You'll sleep well tonight.

From Cody on Sat, Jan 19, 2013 at 20:59:37 from 76.27.36.99

Aaron - How's it been? Been a while since I have heard from you. Hope you are well. You got it right, I am TIRED! Must be out of shape...

From Dale on Sun, Jan 20, 2013 at 11:28:23 from 69.10.215.11

Maybe you need to pack some snowshoes on these runs....

From Aaron on Sun, Jan 20, 2013 at 11:35:43 from 96.233.28.49

Doing well! Missing the West Coast a bit - especially those 2 am runs on Whidbey Island. You can't possibly be out of shape if you are running 22 miles in the snow.

From Aaron on Sun, Jan 20, 2013 at 11:36:19 from 96.233.28.49

Dale too! It is a Northwest Passage '08 reuinion.

From Jon on Sun, Jan 20, 2013 at 12:04:15 from 107.203.52.135

Yeah, snowshoes might be the way to go. Then you can venture anywhere...

Slow milesFast milesTotal Distance
6.000.006.00

60 mins on stationary bike - 

Gonna be a cut-back week.  Tired, and very busy.

2013 Stationary Bike Miles: 6.00
Slow milesFast milesTotal Distance
7.000.007.00

70 mins on bike -

Opted not to breathe the worst air in the nation and go running.  Just not worth it.  

2013 Stationary Bike Miles: 7.00
Slow milesFast milesTotal Distance
7.000.007.00

Really sick of the bad air.  

2013 Stationary Bike Miles: 7.00
Slow milesFast milesTotal Distance
7.000.007.00

PM 2.5 was still over 100 and there is feezing rain outside.  What a mess...

Rode the bike for 70 mins

2013 Stationary Bike Miles: 7.00
Comments
From Jon on Fri, Jan 25, 2013 at 18:18:33 from 107.203.52.135

I saw an article this week about Beijing's air. They call anything over 500 PM 2.5 very high, and often hit 700. I can't imagine that. Uck.

From Cody on Sat, Jan 26, 2013 at 22:01:34 from 76.27.36.99

Check out this site - Pretty cool

http://www.aqicn.info/

I am glad I don't live there...

Slow milesFast milesTotal Distance
7.000.007.00

Bike for 15 mins to warmup

Treadmill (gasp) for 2 miles

Back on the bike for 35 mins

2013 Road Miles Miles: 2.002013 Stationary Bike Miles: 5.00
Slow milesFast milesTotal Distance
15.000.0015.00

Long Snow Run - 

Today we (Joe and I) re-visited Franklin Basin.  I was thinking it would be reasonably packed down from the high snowmobile traffic in-spite of the warm temps.  I was wrong.  The road was covered in slippery powdery snow that made traction difficult.  It was lumpy and kind of melty but very slick.  My microspikes were not helpful and even collected the sticky snow on the bottom until it was a ball of ice.  I took them off within 3 miles.  No, snowshoes would not have been a good choice either as it wasn't deep enough for that.  Skis would have been ideal. 

We were working VERY hard to go only 5mph on the way up.  We were stubborn enough to go 7.5 miles (in 90 mins) before turning around.  We were exhausted by the end of the run but managed to crank out a fast last mile on the best traction section over that last mile.  Only 15 miles, but felt like 25. 

Looks like today is the last day of the inversion for a while.  The ice storm on Thursday cleared out half the pollution and the storm tomorrow should take care of the rest.  Back to regular training again soon.

T-2:40 (10:40) 1400' vert

Microspikes Miles: 3.00Innov8 Roclite 315 Miles: 15.002013 Trail Miles Miles: 15.00
Comments
From je10 on Sun, Jan 27, 2013 at 09:55:54 from 98.202.132.255

where's Franklin Basin? I work in Logan once a week... and pretty much always just run deer fence or dry/providence/millcreek canyons

From Cody on Sun, Jan 27, 2013 at 21:10:38 from 76.27.36.99

It's way up Logan canyon. The one right before Beaver Mountain on the left. Lots of good options up the canyon but you have to drive there. Plus in winter the options stink too. Check out Green canyon. It's just north of usu

Once spring comes I can join you for an evening run

From Jon on Mon, Jan 28, 2013 at 18:30:58 from 107.203.52.135

Didn't see you on the Wasatch lottery list...

From Cody on Mon, Jan 28, 2013 at 21:24:55 from 76.27.36.99

Thought about it. Still have some unfinished business at the Bear...

From Jon on Tue, Jan 29, 2013 at 19:28:05 from 107.203.52.135

Ahh, yes, the Bear

Slow milesFast milesTotal Distance
10.000.0010.00

AM: 60 mins on bike - too much snow

PM: 40 mins on bike

2013 Stationary Bike Miles: 10.00
Slow milesFast milesTotal Distance
8.000.008.00

Providence - River Heights loop

I got it in before the snow hit.  Perfect timing.  The roads were still snowpacked for 50% of the run.  Looks like we should get another 5 inches today.

62 mins 300'

Ghost 4 Miles: 8.002013 Road Miles Miles: 8.00
Slow milesFast milesTotal Distance
6.000.006.00

Stayed inside today - Too snowy and I have a crick in my neck.  Can't turn my head.

2013 Stationary Bike Miles: 6.00
Slow milesFast milesTotal Distance
10.000.0010.00

Providence Star - 

Awesome day today.  30 degrees, low cloud cover, roads were mostly clear.  Good times.

T-1:16:45 (7:40)  750' vert

Launch Blue #2 Miles: 10.002013 Trail Miles Miles: 1.002013 Road Miles Miles: 9.00
Slow milesFast milesTotal Distance
8.000.008.00

Planet Walk end to end with a short loop around Thermo-Fisher adn ICON.  Pretty slow today, as its a friday and it was pretty slick for most of it.  (8:30 pace)

Cumulus 11 White Miles: 8.002013 Road Miles Miles: 8.00
Slow milesFast milesTotal Distance
18.000.0018.00

Long Run - 

Figured the snow covered trails would be sloppy due to the recent warm temps and recent snow.  I figured since Joe was not available today, it was more convenient to run from home.  Road run then.  Ran to Green Canyon to at least get a few miles on snowpack and see some trees.  Got there and the trail was perfect for running.  Nearly solid ice that had been recently groomed by the cross-country skiiers.  I made a bad call.  It would have been a great day for running up that canyon.  Bummer.  I was at the limit of my allowed mileage so I headed home after going only 1.5 miles up the canyon.  Up in 75 mins, back in 63.  Part of that is terrain, but the effort level increased as well.  Good solid run.  Good solid week (for Jan).  Only concern was the sore IT band today.  Hope it calms down.  Don't want another setback. 

T-2:18 (7:40) 1000' vert

Brooks Launch #2 Miles: 18.002013 Trail Miles Miles: 3.002013 Road Miles Miles: 15.00
Comments
From Jon on Sat, Feb 02, 2013 at 18:42:37 from 107.203.52.135

I remember doing Green twice one snowing winter day, running up the groomed road. So nice. There were some ladies cross country skiing up to the yurt, and I got to the yurt twice before they got there for their stay. That was fun. When conditions are right, that's a nice place to run in winter.

Slow milesFast milesTotal Distance
10.000.0010.00

Providence Star - 

ITB was sore for the first mile, then better for a while, then very sore for the second half.  Bad news.  Took the rest of the week off to try and not hurt it worse.  It got sore from walking around the house.  I guess I am just not built to be a runner.  I will be back once it heals...again.

Ghost 4 Miles: 10.002013 Trail Miles Miles: 1.002013 Road Miles Miles: 9.00
Slow milesFast milesTotal Distance
6.000.006.00

Couldn't make up my mind whether I should go for a hike or completely rest.  The restlessnes finally took over and I went out for a 6 mile snowshoe hike up Dry Canyon.  3 miles up before decided to head back.  Didn't want to hurt the ITB.  Things were great until the final 1.5 miles.  ITB got a bit sore by then.  It is not too bad at this point.  It was great to get out and do something.

T-2:00 2500' vert

** Horrible week.  Can't believe I am injured again.  Hoping for a quick recovery this time as I don't think it got as bad as in times past.  Here's to hoping...

Innov8 Roclite 315 Miles: 6.002013 Trail Miles Miles: 6.00
Comments
From Jon on Sat, Feb 09, 2013 at 12:05:50 from 107.203.52.135

Fingers crossed.

From Dale on Tue, Feb 12, 2013 at 16:21:24 from 69.10.215.11

I just read this and thought of your ITB struggles:

http://www.irunfar.com/2013/02/navigating-the-pain-trail-tissue-sensitivity-defusing-the-threat.html

From Cody on Sat, Feb 16, 2013 at 12:04:37 from 76.27.36.99

I can relate for sure...

Slow milesFast milesTotal Distance
3.000.003.00

30 Mins on bike

2013 Stationary Bike Miles: 3.00
Slow milesFast milesTotal Distance
4.000.004.00

40 mins on bike

2013 Stationary Bike Miles: 4.00
Slow milesFast milesTotal Distance
5.000.005.00

50 mins on bike

Slow milesFast milesTotal Distance
3.000.003.00

3 miles on Providence Trail.  Leg felt pretty decent.  Did a mix of running and hiking.

Microspikes Miles: 3.00Altra Lone Peak Miles: 3.002013 Trail Miles Miles: 3.00
Comments
From Jon on Fri, Feb 15, 2013 at 20:18:43 from 107.203.52.135

I was expecting 60 min bike

From Cody on Fri, Feb 15, 2013 at 21:33:08 from 76.27.36.99

Had to break out of my rut

Slow milesFast milesTotal Distance
8.000.008.00

Crazy Snowshoe Hike -

For a while I wasn't too sure I was going to make it back down the hill.  My body was not happy with the stiff wind (20+ mph) and the freezing temps.  I had worked my butt off getting up Dry Canyon to beyond the Syncline Junction to get up the ridge to Little Baldy.  That was not easy.  The trail disappeared at the junction and I ended up post-holing with snowshoes on making my own switchbacks till I hit the ridge.  It was a lot harder than I thought it would be.  44 min mile.  Got to the ridge and wanted to go the mile to Logan Peak but thought better.  Wise choice since once I turned around I struggled to go anywhere.  Just put my head down and headed toward Little Baldy and Temple Baldy.  Once I got over those 2 peaks I was out of the wind and was doing much better.  The ridge down to the truck was cold and steep but I survived.  I have to say the shower once I got home was VERY painful as my feet came back to life.  I need to wear better gaiters when I snowshoe.

T-3:35   4250' vert

PICS -


2013 Trail Miles Miles: 8.00
Slow milesFast milesTotal Distance
8.500.008.50

85 mins on bike - 

IT Band is improving.  No pain during any activity so far.

2013 Stationary Bike Miles: 8.50
Slow milesFast milesTotal Distance
6.000.006.00

Ran to the golf course and ran and walked around their cross crountry skiing course there.  They have 2 separate 1 mile loops.  I ran a mile then walked a half a few times.  Came home and rode the bike for 20 mins.

Launch Blue #2 Miles: 4.002013 Trail Miles Miles: 3.002013 Road Miles Miles: 1.002013 Stationary Bike Miles: 2.00
Slow milesFast milesTotal Distance
6.000.006.00

same 4 miles around the golfcourse.  Didn't have to stop and walk today due to pain  Thanks Hokas

20 mins on bike

Hoka Stinson B Miles: 4.002013 Trail Miles Miles: 3.002013 Road Miles Miles: 1.002013 Stationary Bike Miles: 2.00
Comments
From Jon on Wed, Feb 20, 2013 at 20:54:18 from 107.203.52.135

Hokas sure are nice for that...

Slow milesFast milesTotal Distance
5.000.005.00

Golf course loops. It was a bit slick due to fresh snow.

Hoka Stinson B Miles: 5.002013 Trail Miles Miles: 4.002013 Road Miles Miles: 1.00
Slow milesFast milesTotal Distance
6.000.006.00

Didnt get out until the kids got to bed in the evening. I went up Prov canyon and also a bit on deer fence. Leg felt good

T-56:00 1000' vert

Hoka Stinson B Miles: 6.002013 Trail Miles Miles: 6.00
Slow milesFast milesTotal Distance
6.000.006.00

60 mins on the bike.  Better than running in the blizzard raging outside.

2013 Stationary Bike Miles: 6.00
Slow milesFast milesTotal Distance
10.000.0010.00

AM 50 mins on bike followed by 1 mile on treadmill.  Leg hurts on treadmill.

PM Planet walk 4 miles

 

Hoka Stinson B Miles: 4.002013 Road Miles Miles: 5.002013 Stationary Bike Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

Light dusting of snow made for a cushy ride today.  I would call the IT band pain a mild irritation that comes and goes at this point.  Making progress.

T-39:30

Hoka Stinson B Miles: 5.002013 Trail Miles Miles: 2.502013 Road Miles Miles: 2.50
Slow milesFast milesTotal Distance
6.000.006.00

6 miles wandering around.  Leg felt 100%

Hoka Stinson B Miles: 6.002013 Road Miles Miles: 6.00
Slow milesFast milesTotal Distance
8.000.008.00

Providence Canyon Trail -

Trail was in decent shape.  Leg was feeling good.  Temps were in the single digits.  Perfect morning.

T-1:13:00 (9:07) 1500' vert

Microspikes Miles: 6.00Innov8 Roclite 315 Miles: 8.002013 Trail Miles Miles: 6.002013 Road Miles Miles: 2.00
Slow milesFast milesTotal Distance
7.000.007.00

Von's Park - 

Nice 'n toasty warm today - 30  Still rolling along.  Fitness stinks but enjoying getting outside.

8 min pace

Hoka Stinson B Miles: 7.002013 Trail Miles Miles: 1.002013 Road Miles Miles: 6.00
Comments
From Jon on Fri, Mar 01, 2013 at 19:09:53 from 107.203.52.135

I was cold today on my run, and it was 44 degrees.

Is the inversion gone?

From Cody on Sat, Mar 02, 2013 at 11:24:03 from 76.27.36.99

The inversion(s) has been bad this year. It is not bad right now, but January and most of Feb was pretty gross. Not fun. I did see the soupy mess running down green today. Nice mix of fog and pollution.

Slow milesFast milesTotal Distance
12.000.0012.00

1.5 Laps on Green Canyon this morning.  Conditions were pretty good for running on the packed snow.  Lots of cross-country skiiers out, even saw 2 other runners enjoying the trail/road.  Now we are throwing a big family party for my 1 year old daughter.  Mmmm Cake.

T-1:40 (8:20) 1500' vert

*  Made some good progress this week.  Definitely on the mend.  I am convinced the issue is muscle imbalance.  My 2x's daily exercises seem to be doing the trick. 

Microspikes Miles: 6.00Cascadia 7 Miles: 12.002013 Trail Miles Miles: 12.00
Slow milesFast milesTotal Distance
9.000.009.00

Providence Hills - 

Not bad for a monday morning.  Feeling pretty confident I am nearly healthy again.  Horray.

7:20 pace 600' vert

Hoka Stinson B Miles: 9.002013 Road Miles Miles: 9.00
Comments
From Jon on Mon, Mar 04, 2013 at 18:36:22 from 107.203.52.135

Indeed.

When is Buffalo Run?

From Cody on Tue, Mar 05, 2013 at 10:27:24 from 107.0.33.130

It is coming up quick. Its on the 23rd of March. I wont be competitive but I wont completely stink either...I hope.

Slow milesFast milesTotal Distance
9.000.009.00

Providence Hills -  

Same as yesterday.  How boring I am.  I went slower today.

7:45 600' 

Hoka Stinson B Miles: 9.002013 Road Miles Miles: 9.00
Slow milesFast milesTotal Distance
8.000.008.00

Providence Canyon Trail - 

Trail was in great shape as long as you are wearing traction.

T- 1:09:30 (7:46) 1500'

Microspikes Miles: 6.00Innov8 Roclite 315 Miles: 8.002013 Trail Miles Miles: 6.002013 Road Miles Miles: 2.00
Comments
From Neasts on Thu, Mar 07, 2013 at 13:47:21 from 75.169.62.136

Now that I am a registered person on this blog I can officially tell you that I will never forget your Bear DNF report and ensuing craziness. I felt just terrible for you and your poor wife! I'm glad you shared all that, though; it's a great cautionary tale for the rest of us.

From Jon on Thu, Mar 07, 2013 at 18:31:05 from 107.203.52.135

So why and where is Joe moving?

From Cody on Fri, Mar 08, 2013 at 21:32:58 from 76.27.36.99

@neasts What a disaster that was. But yes i will be back again.

@jon Joe has a significant other. Any day now it should be official. Sometime in June he says...

From Jon on Sat, Mar 09, 2013 at 06:17:32 from 107.203.52.135

Significant other... So is he not engaged yet? Married in June, huh? Good for him. Is it one of his padawans? Does she run?

From Cody on Wed, Mar 13, 2013 at 21:32:04 from 76.27.36.99

Very soon...

Roommate of a padawan. She runs occasionally. Happy for him, but now he is gone every weekend with her....

From Predog on Wed, Mar 13, 2013 at 22:53:29 from 71.195.198.250

I'm sorry Cody, I promise I'll run with you soon!

Slow milesFast milesTotal Distance
6.000.006.00

60 mins on the bike to give my leg a break.  

2013 Stationary Bike Miles: 6.00
Slow milesFast milesTotal Distance
6.000.006.00

Landfill loop in the snow.  Big 'ol flakes today.  Leg was pretty achy.  Good to take another easy day on it.  8 min pace

Hoka Stinson B Miles: 6.002013 Road Miles Miles: 6.00
Slow milesFast milesTotal Distance
11.000.0011.00

I didn't get out until noon today.  That meant perfect conditions for a nice tan.  It was warm and sunny today.  I even wore shorts and a short sleeve shirt.  What a nice day.  Too bad my leg was sore and I was freaked out it was getting worse so I stopped at 11.  Not feeling so confident anymore...

My route was up Green Canyon on the slushy snow (very slippery and way too soft) to the yurt then back down the canyon past the truck to wander the roads until I called it a day. 

T-1:32 (8:23) 1500' vert

Microspikes Miles: 8.00Cascadia 7 Miles: 11.002013 Trail Miles Miles: 9.002013 Road Miles Miles: 2.00
Comments
From Jon on Wed, Mar 13, 2013 at 19:44:17 from 107.203.52.135

Truck?

From Cody on Wed, Mar 13, 2013 at 21:29:37 from 76.27.36.99

2002 F150 supercrew. Bought it back in September. Total gas hog, but great for camping and hauling around the family in the mountains...

Slow milesFast milesTotal Distance
5.000.005.00

Bike for 50 mins plus the usual leg exercises 

2013 Stationary Bike Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

4 Easy miles - 

ITB is achy when I am running.  Fine the rest of the day. 

Hoka Stinson B Miles: 4.002013 Road Miles Miles: 4.00
Slow milesFast milesTotal Distance
6.000.006.00

Last night I read Joe Uhan's article Going Wide. I have to say I feel I might be suffering from the exact thing he describes.  I think he is on to something.

I get injured every winter..why?

  • I run on narrow ski tracks with my feet landing "too narrow".
  • I run on snow which causes slippage (strain)
  • I run on roads in the winter (not a lot of variation)
  • No trails to balance out my muscles.  I have VERY weak hips.
  • Too many hills.
  • I run too slow (causes stride narrowing)

The fix

  • Exercises and drills to strengthen hips
  • Practice pushing wide
  • Balance out the muscles
  • Stay off hills for a while
I did all that today and yes, the ITB was achy, but not a sharp pain.  Once the inflammation goes down it should be fine if I keep doing "The Fix"

Hoka Stinson B Miles: 6.002013 Road Miles Miles: 6.00
Comments
From Adam RW on Wed, Mar 13, 2013 at 21:29:43 from 155.101.152.123

Fingers are crossed this is the fix that sticks. Hope all is well.

From Cody on Wed, Mar 13, 2013 at 21:32:46 from 76.27.36.99

Thanks Adam!

From Neasts on Wed, Mar 13, 2013 at 21:50:52 from 75.169.58.228

Interesting stuff. I'm sure a good chunk of that applies to me as well. "Pushing wide" made me think of an ice skating exercise machine, or (my least favorite from being injured in college) the ice skating slide board. I wonder if that would offset some of the problem.

From Dale on Thu, Mar 14, 2013 at 20:22:29 from 209.131.254.34

Interesting. I believe I resemble that issue too. Hope the fix works for you.

Slow milesFast milesTotal Distance
7.000.007.00

7 miles on the Boulevard Route - Achy, but not too bad.

T-55:00 (7:52) 150' vert 

Hoka Stinson B Miles: 7.002013 Road Miles Miles: 7.00
Slow milesFast milesTotal Distance
7.000.007.00

Von's Park - 

Leg was again achy but not too bad.  Minor progress.

T-54:00 (7:42) 300' 

Ghost 4 Miles: 7.002013 Trail Miles Miles: 1.002013 Road Miles Miles: 6.00
Slow milesFast milesTotal Distance
14.000.0014.00

River Trail from the house via Sumac Dr.  Leg was achy off and on.  I had moments of elation due to no noticeable issues and then moments of the opposite.  Overall, the leg was feeling pretty good.  Focused on "going wide" and it immediately helped reduce the strain on the leg.  Wanted to go another 5 miles but decided to play it safe today.  Even as it was, I ran double my daily mileage with today's long run.  Slow and steady progress...

T-1:44:55 (7:30) (out in 55 back in 50) 500' vert

Hoka Stinson B Miles: 14.002013 Trail Miles Miles: 3.002013 Road Miles Miles: 11.00
Slow milesFast milesTotal Distance
8.000.008.00

Providence - River heights Loop

Leg was achy but not too bad. 

Hoka Stinson B Miles: 8.002013 Road Miles Miles: 8.00
Slow milesFast milesTotal Distance
8.000.008.00

Young Ward Short Loop - 

Still keeping off the hills.  Going mad.  Leg continues to improve though.  I decided to drop to the 25K (Buffalo Run) last night.  Better play it safe. 

Ghost 4 Miles: 8.002013 Road Miles Miles: 8.00
Comments
From Adam RW on Tue, Mar 19, 2013 at 13:58:08 from 128.110.93.43

Every step in the right direction. Glad to see continued progress.

Slow milesFast milesTotal Distance
10.000.0010.00

Providence Star -

Been a while since I have run this beauty.  Leg held up well.  A bit more hills than usual, but trying to mix some in now.  Not too much yet though...

Start of my 2 day taper tomorrow for a sprint on saturday (25K).

T-1:16 (7:40) 750' vert 

Hoka Stinson B Miles: 10.002013 Trail Miles Miles: 1.002013 Road Miles Miles: 9.00
Slow milesFast milesTotal Distance
4.000.004.00

Easy 4

Hoka Stinson B Miles: 4.002013 Road Miles Miles: 4.00
Slow milesFast milesTotal Distance
0.000.000.00

Slept in.

Race: Buffalo run 25k (16 Miles) 02:01:00, Place overall: 5, Place in age division: 1
Slow milesFast milesTotal Distance
1.0016.5017.50

Buffalo Run 25K - 

Was supposed to be the 50K but wed I decided to play it cautious (at the urging of my wife and also Joe) and I dropped to the 25K.  That meant one brisk lap rather than 2 somewhat painful ones.  Sweet.  

I spent the night in SLC and left for the race bright and early.  The crazy blizzard I left had me a bit worried about the weather on the Island.  Turns out that the weather was clear and cold on the island.  Once the sun came up it warmed up nicely.  The race started like just like any other...legs feel great, ready to roll.

Not much of a blow by blow today.  I ran in 4th-6th the whole race.  Taha provided entertainment the first 2 miles.  Spent the rest of the time trying to catch roadkill.  There wasn't a lot of that going on so not much to report.  Nearly got one at the end but it didn't happen.

Bottom line, worked hard, ran a few fast miles, smiled a lot, leg didn't hurt at all.  A complete success.

T-2:01:00 (7:20) 1800' vert 

Cascadia 7 Miles: 17.502013 Trail Miles Miles: 17.50
Comments
From Aaron Kennard on Sat, Mar 23, 2013 at 21:18:33 from 98.245.117.176

nice job...good to see you getting after it still. Good to hear your leg is doing alright.

From Jon on Sun, Mar 24, 2013 at 13:25:15 from 107.203.52.135

Nice job, and good news about the leg.

From Paul on Mon, Mar 25, 2013 at 08:33:42 from 65.114.209.66

Nice job out there.

From Luis Vidal on Mon, Mar 25, 2013 at 21:57:03 from 65.130.224.199

Great race Cody. It was good meeting you there.

From Cody on Wed, Mar 27, 2013 at 21:06:43 from 76.27.36.99

Aaron - glad you are alive man! Hope the healing goes well for you. Its sure great to be back on dirt!

Jon - Nearly 100% now. Finally.

Paul - Thanks, glad to see you back at it again...

Luis - You did great for your first trail race. I still think Logan Peak Run would be a great warmup for Lotoja. Think about it...

Slow milesFast milesTotal Distance
6.000.006.00

6 Easy miles on Planet Walk.  Butt is crazy sore.  I guess not running any hills didn't quite train me properly.  Oh well.  Otherwise, I felt fine.

T- 47:00 

Hoka Stinson B Miles: 6.002013 Road Miles Miles: 6.00
Slow milesFast milesTotal Distance
5.000.005.00

5 Easy miles - 

Uneventful.  Soreness is improving. 

Hoka Stinson B Miles: 5.002013 Road Miles Miles: 5.00
Slow milesFast milesTotal Distance
12.500.0012.50

AM: 6 Easy - 

Soreness from the race is gone, but last night I played dodgeball for 90 mins.  Back and arms are now sore.  I guess I am getting too old or something.

PM: 6.5  - Couldn't escape the awesome weather so I ended up on Deer Fence for a glorious trail run.  Life is good.

T-52:00 700' vert 

Hoka Stinson B Miles: 6.002013 Trail Miles Miles: 6.502013 Road Miles Miles: 6.00Altra Superior Miles: 6.50
Slow milesFast milesTotal Distance
6.000.006.00

6 road miles - lame

Hip hurt 

Hoka Stinson B Miles: 6.002013 Road Miles Miles: 6.00
Slow milesFast milesTotal Distance
0.000.000.00

Hip was hurting - was limping during walking.  Not happy

Slow milesFast milesTotal Distance
7.000.007.00

With the back flare up (bulging disk), I opted to play it safe and ride the bike.  It was a great day for a ride.  Rode up to deer fence and over to dry and back home.  Things felt great once I got warmed up.  Seems to be the story with the nerve pain.  Painful getting out of bed or a chair then fine if I have been moving around.

70 mins - 1000' vert 

2013 Mountain Bike Miles: 16.00
Slow milesFast milesTotal Distance
5.000.005.00

Stuck to the soft terrain of the golf course.  Improving.

45 mins or so.

Hoka Stinson B Miles: 5.002013 Trail Miles Miles: 4.002013 Road Miles Miles: 1.00
Slow milesFast milesTotal Distance
6.000.006.00

Landfill loop - 

Leg/hip achy getting out of bed.  Once I warmed up I was fine with no noticeable pain the rest of the run.  Stuck to the dirt shoulder where possible.

7:40 pace 

Hoka Stinson B Miles: 6.002013 Road Miles Miles: 6.00
Slow milesFast milesTotal Distance
14.500.0014.50

AM 4.5 easy

PM 10 with joe. Awesome Hit the river trail. Conditions were great. 

Hoka Stinson B Miles: 4.50Cascadia 7 Miles: 10.002013 Trail Miles Miles: 12.002013 Road Miles Miles: 2.50
Slow milesFast milesTotal Distance
10.000.0010.00

6 Easy - Landfill loop.  Tired, but feeling nearly injury free.  Nearly.

PM 4 miles with the kids on bike/stroller 

Launch Blue #1 Miles: 4.00Launch Blue #2 Miles: 6.002013 Road Miles Miles: 10.00
Slow milesFast milesTotal Distance
0.000.000.00

It was raining and I didn't feel like getting out of bed.  Justified it by knowing that I ran enough this week.  Can't ramp up too fast.  Plus tomorrow's run will be long.  Yes, I still felt like a slacker.

Slow milesFast milesTotal Distance
17.500.0017.50

Long trail run - 

Met Joe at the USU Water Lab.  He ran from home due to car issues, I drove.  We took the back way up to Deer Fence at Dry Canyon.  A nice stiff climb to wake the body up.  Leg was a bit achy on the climb but didn't bug me at all after that.  We headed south on Deer Fence all the way to Blacksmith Fork Canyon (nearly).  Lots of mud.  I made a game of counting people vs. animals.  I counted 11 people and well over 30 deer and even 5 turkeys and a pheasant.  Not bad odds.  We didn't even count cows and birds.

The way back was a bit harder.  Solid climbs, headwind, Joe was even complaining he was tired and then made up some excuse that his leg hurt or something.  Totally faking it.  Made me go get my truck and pick him up and take him home.  Hope he gets better from his pretend injury.

T-2:30 (8:35) 2000' vert

Kids went with Grandma and Grandpa to the children's museum so Beth and I went and hiked windcaves.  It was awesome.  Legs are really tired now. - 2 hours 2000' vert 

Cascadia 7 Miles: 17.502013 Trail Miles Miles: 15.502013 Road Miles Miles: 2.00
Slow milesFast milesTotal Distance
8.500.008.50

Providence Hills - 

Pretty standard run. Achy for a mile but otherwise ok.  Pretty easy pace overall 7:30ish. 500' vert 

Hoka Stinson B Miles: 8.502013 Road Miles Miles: 8.50
Slow milesFast milesTotal Distance
7.000.007.00

Wimped out due to the nasty storm and stayed inside and rode the bike

70mins 

2013 Stationary Bike Miles: 7.00
Slow milesFast milesTotal Distance
16.000.0016.00

AM: 6 miles on planet walk

PM: 10 Miles on Rivertrail with new recruit Mike the janitor guy (name withheld for privacy)  He has signed up for Logan Peak. Hasn't run a marathon but who cares. He will do fine. 

T-1:15:30 (7:30)  1000` vert 

Altra Lone Peak Miles: 10.00Ghost 4 Miles: 6.002013 Trail Miles Miles: 10.002013 Road Miles Miles: 6.00
Slow milesFast milesTotal Distance
8.000.008.00

Providence - River Heights loop

Super sluggish/tired/slow/sleepy.  Not adapted to bump in mileage yet...

8:20 pace 

Hoka Stinson B Miles: 8.002013 Road Miles Miles: 8.00
Slow milesFast milesTotal Distance
5.000.005.00

5 blah miles

Hoka Stinson B Miles: 5.002013 Road Miles Miles: 5.00
Comments
From Jon on Fri, Apr 12, 2013 at 20:54:59 from 107.203.52.135

Better than 0 blah miles.

My race report is up, though you might need all weekend to read it. If you thought my Bear report was long...

From Cody on Sat, Apr 13, 2013 at 15:31:30 from 76.27.36.99

I read the report - Awesome. Took me an hour. Well worth it. (the report, not the race...)

Slow milesFast milesTotal Distance
20.000.0020.00

House to Bridger Overlook rock slide (Spring Hollow) -

It was a nice long run - longest in a long while.  (That is my record for usage of "long" without even trying).  I met Joe at mile 5 (first dam) and together we hit the fun part of the run before he called it a day and went home.  I suffered through the final 5 miles enjoying a nice bonk.  Good to get the body used to longer runs.  

T-2:32:30 (7:37) 1300' vert

Had to run the roads today to get home early so my oldest could get Baptized.  So proud of my boy.  It was an awesome experience.  Way better than a silly run.

Launch Blue #2 Miles: 20.002013 Trail Miles Miles: 10.002013 Road Miles Miles: 10.00
Slow milesFast milesTotal Distance
9.000.009.00

Prov Hills - 

Just another monday morning

T-1:07:30 (7:37) 600' vert 

Hoka Stinson B Miles: 9.002013 Road Miles Miles: 9.00
Slow milesFast milesTotal Distance
6.000.006.00

6 easy miles in the snow flurries.  Yep, snow in April

Cumulus 11 White Miles: 6.002013 Road Miles Miles: 6.00
Slow milesFast milesTotal Distance
16.000.0016.00

AM: 6 easy miles with a few strides.

PM: 10 with Joe.  Green Canyon and BST from First Dam.  Quite cool out and the trail was a tad muddy.  Perfect conditions for having the place to ourselves.  Sweet run

T- 1:18:20 (7:50) 1350' vert

Launch Blue #1 Miles: 6.00Altra Lone Peak Miles: 10.002013 Trail Miles Miles: 11.002013 Road Miles Miles: 5.00
Slow milesFast milesTotal Distance
7.000.007.00

Canal Trail/Temple Run - 

Pretty uneventful -

T-55:00 (7:51)

Hoka Stinson B Miles: 7.002013 Trail Miles Miles: 1.002013 Road Miles Miles: 6.00
Slow milesFast milesTotal Distance
5.000.005.00

Only had time for 5.  WP-FG-PW

Ghost 4 Miles: 5.002013 Road Miles Miles: 5.00
Slow milesFast milesTotal Distance
23.500.0023.50

Long Run with my old high school buddy Nick McCombs.  He was nice to not run me into the ground.  It was great to catch up after all these years.  He is now living in Smithfield so we should be able to hook up for a run a few times a month.  It was raining most of the time with some of it hard but most of it was pretty light.  It is really hard to dress for 40 degrees and spotty rain.  Tough to regulate properly.  Glad it doesn't rain here often.

For the route we headed to Green from first dam and did 3 miles before the rain turned the trail to soup.  We headed back to first dam (10 miles) then headed up Logan Canyon to third dam before Nick was out of time (had to go to work) so we headed back down to the car (18 miles).  Nick took off and I wanted to do a few more so I headed back up to Green once again.  That 300' climb the second time was tough.  I made it to the bathroom at the parking lot in green before turning back.  Fully into my bonk now I shuffled my way back to the truck and enjoyed a nice omelette (once I got home, not in my truck).  Another successful training day on the dirt.

T-3:11 (8:08) 2650'

Cascadia 7 Miles: 23.502013 Trail Miles Miles: 23.50
Comments
From Jon on Sat, Apr 20, 2013 at 18:33:13 from 107.203.52.135

So is the canal open end to end again?

That's cool Nick is in Smithfield. Is he running much?

40 deg and rain pretty much describes lots of winter run in SC. I still prefer that to the Logan winter-inversion-snow, though. The only thing I've found to stay warm is the Smartwool jacket I won at StumpJump- works great even when 35 deg and soaking wet.

From Cody on Sat, Apr 20, 2013 at 20:56:35 from 76.27.36.99

Canal trail? Its still messed up but mostly runnable. Nick is running 40-60 miles is all. He just did a relay in St george. I have a nice rain jacket but it gets too hot if its not raining. I left it on a tree today cause it had stopped raining. 2 mins later it was raining again. Oops

Slow milesFast milesTotal Distance
10.000.0010.00

Providence Star - 

Finally had shorts weather in the morning.  Finally

T-1:14 (7:24) 750' vert

Hoka Stinson B Miles: 10.002013 Trail Miles Miles: 1.002013 Road Miles Miles: 9.00
Slow milesFast milesTotal Distance
8.000.008.00

Providence Trail - 

The trail is finally clear of snow and in great condition.  It was completely frozen but still nice.  I felt surprisingly decent today.  Great to get out!

T-1:07:10 (8:24) 1500' vert

Cascadia 6 Red Miles: 8.002013 Trail Miles Miles: 6.002013 Road Miles Miles: 2.00
Slow milesFast milesTotal Distance
18.000.0018.00

AM: easy 6 - no watch.

PM: 12 miles with Joe.  First Dam to Green Canyon (half mile from the Yurt).  Great run.  Legs were tired and the shoes were a bit much for the legs.  IT band is sore now.  Should be ok. 55 and sunny.  Awesome.

T-1:35 (7:55) 1600' vert

Hoka Stinson B Miles: 6.002013 Trail Miles Miles: 12.002013 Road Miles Miles: 6.00Altra Superior Miles: 12.00
Slow milesFast milesTotal Distance
6.000.006.00

6 VERY SLOW miles.  Knew it would be ugly so didn't bother wearing a watch.  Probably just under an hour to slog through this.  

Ghost 4 Miles: 6.002013 Road Miles Miles: 6.00
Slow milesFast milesTotal Distance
6.000.006.00

WP-FG-PW-FG-WP

Still felt like a truck hit me.  A nasty bug has hit our house and I think I was losing the battle.  Today was much better than yesterday and am coming around.  Should be good for a long run tomorrow.

 

Cumulus 11 White Miles: 6.002013 Trail Miles Miles: 1.002013 Road Miles Miles: 5.00
Comments
From Jon on Fri, Apr 26, 2013 at 19:21:56 from 107.203.52.135

I can't even remember anymore. What's FG?

Sorry to hear about sickness. In the past year (since Kinley started kindergarten and since kid number 4 came), we've had a lot more sickness in our family, too. Esp. me. Not fun at all.

I love FRB arguments. I don't really get emotionally involved like I used to, but it looks like Sasha is having fun again...

From Cody on Sat, Apr 27, 2013 at 15:52:04 from 76.27.36.99

FG = fairgrounds

I have ignored all FRB discussions for years now. Just don't care.

Slow milesFast milesTotal Distance
20.500.0020.50

Long Run - 

 Everyone (joe/nick/mike) bailed on my today so I decided to check out one of my favorite trails.  Birch Creek Canyon.  Drove to Mack park (canyon road) and ran the mile or so on the road until the dirt started.  Headed up the canyon until just past the Wilderness boundary (mile 5.5 elevation 6500') when the snow became too deep to continue (easily).  Turned around and headed back down until the start of the singletrack and instead of continuing straight down the canyon, made a hard right up to the ridge between Birch and Smithfield.  Paul told me about a trail up there years ago and I wanted to check it out.  800' in .6 of a mile later I hit the ridge.  Great views.  I saw the trail heading west (down the ridge) but didn't see anything heading further east so I opted to go west.  The ridge was fun to run on and before long I was back at the bottom of the trail.  11 miles done, time for lap #2.  This time I crossed to the opposite hill and followed the buried canal 'trail' back up the canyon.  I proceeded to go all the way up the trail to the boundary sign before heading back to the car.  2 laps of Birch with some ridge running.  I also got my share of vert.  Gotta get used to climbing again.  Great day.  

T-3:07 (9:08) 4150' vert 

Cascadia 7 Miles: 20.502013 Trail Miles Miles: 19.002013 Road Miles Miles: 1.50
Comments
From Dale on Sat, Apr 27, 2013 at 19:04:41 from 69.10.215.11

Wow, you were killing it today.

Slow milesFast milesTotal Distance
9.000.009.00

Providence Hills - 

Slow and easy 9.  Still tired and bit sore from Sat.  

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

Hoka Stinson B Miles: 9.002013 Road Miles Miles: 9.00
Comments
From Jon on Mon, Apr 29, 2013 at 20:05:26 from 107.203.52.135

So are you and Joe both doing the Bear? Do you have crew/pacers?

From Cody on Mon, Apr 29, 2013 at 21:14:49 from 76.27.36.99

Yep we are. Want to help? We have talked with luke and ty about helping. Maybe some locals too. My wife and parents are my crew.

Joe Logan and i are running the zion traverse this saturday. Want to come? Short notice.

From Jon on Tue, Apr 30, 2013 at 04:35:38 from 107.203.52.135

Do I want to help? Yes. Will I be able to? Doubtful.

I would love to run in Zion, too, but, again, doubtful. I'm actually the lone crew for Justin running the 77 mile Foothills trail on Sat so probably can't ditch him.

Slow milesFast milesTotal Distance
8.000.008.00

Temple - Canal Trail

Enjoyed a colorful sunrise while heading East.  Sluggish the first half then was able to pick it up to sub 7 for the way back.

T-59:00 (7:22) 200' vert

Launch Blue #1 Miles: 8.002013 Trail Miles Miles: 1.502013 Road Miles Miles: 6.50
Slow milesFast milesTotal Distance
12.000.0012.00

Trail Run - 

Joe, Mike and I all got out for our weekly wednesday night run.  I wanted to run Jardine but since it snowed last night I decided to play it safe and run Green/BST.  Mike was tired and as a result he biffed it 3 times.  Hilarious.  My legs felt good due to no run this morning.  Today will be the last run until Saturday.  Heading to Zion to do the Zion Traverse aka "Trans-Zion Trek".  Super excited.  Until then...

T-1:36 (8:00) 1500' vert 

Altra Lone Peak Miles: 12.002013 Trail Miles Miles: 12.00
Comments
From Jon on Thu, May 02, 2013 at 06:12:35 from 107.203.52.135

Have fun at Zion. Super jealous.

Who is Mike? New tril runner?

Slow milesFast milesTotal Distance
48.000.0048.00

Zion Traverse (East Entrance to Lee Pass) - 

As I sat in the shuttle that takes you on the Zion Canyon Scenic drive I was eavesdropping on two women with thick southern accents saying, "God must 'ave been drawering in the sand wit' 'is finger."  I totally agree.  However, after talking with the women a bit longer they decided to drop the phony accent and admitted to living in Hurricane (just outside of Zion).  Now I am not sure if I should believe them.  Either way, this is God's country. 

Mile 3 (Jolley Gulch)

Joe and Logan were willing and able to join me on one of my bucket list (20 different ways to attempt suicide while having fun) runs.  I am not sure how to describe the beauty and ruggedness of ~49 miles of Zion.  Amazing.  Awe inspiring.  Suicidal?  

As things tend to do, things were awesome at the start.  Cold temps, fresh legs, lots of energy and excitement.  It took about 20 miles before that wore off and then things got interesting, but I am getting ahead of myself.  

Section 1:  East Rim to The Grotto - 12 miles - 1:50

Like I mentioned before, amazing and loads of fun.  I love running with these 2 guys.  Had the place to ourselves until joining up on the inspiration point trail.  I tried to do some advertising for Steve Hooper and the St. George Running Center by telling all the hikers to shop for their next pair of running shoes like ours at the St. George Running Center.  The problem was that I mumble a bit and I was jogging down a trail while they were hiking up.  At most, they heard "Go to the St. George rumnmnmn cen."  Oh well, I gave it a go.

 

Hey Logan!

   

Look at that!

 

 

At the Grotto, we had my awesome crew of my wife, my kids, and my parents helping us out.  They would be extremely helpful later in the day.  

Section 2: The Grotto to West Rim Trailhead - 14.5 miles - 2:58

This section contains the largest and longest climb of the day at 3000' in 8 miles.  The climb wasn't really that bad, but it took a lot of our energy and I sure paid for it later.  Logan was counting all the 'roadkill' on the trail to Angel's Landing and hit close to 100.  That was a fun stretch.  We saw more people in 2.5 miles than the rest of the day combined.  The top part of that climb rewarded us with numerous spectacular views and was a definite highlight of the run. Here are some pics:

 

I swear we didn't just stand around on rocks posing....We did some running.  Really.

 

 

 

 

 A few miles short of the Aid station at the west rim trailhead, I started feeling pretty lousy.  It was about this point (the tree tunnel) that I knew it was going to be a long afternoon.  I was really hot and it wasn't even noon yet.  I couldn't eat or drink well because my stomach was unhappy and that would affect my energy levels all day.  Eventually, we made it to the trailhead and were VERY happy to see the crew ready and waiting for us.  I really needed to sit down and take a break.  Joe had tweaked an old injury just a quarter mile from the stop and he needed to let it rest to see if it will chill out.  We spent a solid 30 mins eating lunch and trying to recover.  I went from hot to cold to hot in a matter of minutes.  Not good.

 

My happy crew - 

Section 3:  West Rim to Hop Valley Trailhead via Wildcat Canyon - 9 miles - 1:48

Within 2 mins from leaving the trailhead, Joe pulled up lame and he quickly decided to call it a day and not mess things up worse.  Poor Joe.  I know how much he wanted to do this and that must have been a tough decision.  Get well buddy!

This section was a great downhill, fun, easy section.  At least it should have been had I not already run a marathon.  My body was not excited about this and was letting me know.  Oh well, I was able to keep a steady trot going and I enjoyed the shade of the ponderosa pine trees.  I have got to do more heat training if I am going to run this summer.  This heat is killing me.  

 

 

Section 4: Hop Valley to Kolob - 14 miles - 3:00 

The crew once again saved me from heat exhaustion and dehydration.  They were amazing.  One more section to go.  I knew it would be a race to see if I could get it done before my body shut down.  I was starting to see the signs of what I experienced at The Bear and wanted to minimize that.  I drank as much as I could and tried to cool off.  The problem was that the water would evaporate in minutes.

The section in Hop Valley was torture.  Sure, the scenery was amazing.  I was just too tired to care.  The kick in the pants was the sand.  Sections of deep loose sand.  I was looking around praying for a thunderstorm to both cool me off and knock down the sand.  It was not easy to move in it at any pace.  Frustrated we moved on.  Soon, we were treated to following a wash with a creek.  That was nice to have to cool off in, but now we were crossing the creek every 100 yards with sand in-between.  It was rough.  

 

Smiling, we carried on.  

 


 Check out the Fly!

 

We eventually dropped down into the La Verkin Creek drainage.  I started to feel better and we started to roll.  I was enjoying things even as we turned north and headed up the final valley.  We were on the homestretch.  It was uphill and I was running.  It wasn't fast, or pretty, but I was running and over the last 5 miles climbed the final 1000' to the finish.  My short lived energy quickly evaporated and over the last mile I suffered.  My stomach reached new levels of pain.  I visited a bush (which helped) and walked the final uphill.  Just get 'er done.  

 

With the offer of a dollar to the first person to spot the runners, all eyes were on the trail.  

We finally made it to the finish and I asked, "Am I done?"  I don't know who was happier, my crew or me.  I then spent the next 15 mins dry heaving in the bushes and shaking while sitting in a chair until I could calm my body down.  Things recovered eventually and I was able to eat some pizza, sit in the pool, and take a shower (not in that order).  

Mission accomplished.  Memory burned into my brain.  Yes, I loved it.  Yes, it was hard.  Harder than Speedgoat.  Harder than Pocatello.  Yet, still easier than The Bear. 

What did you do this weekend? 

 T-9:38 (12:00) 8000'-10,000' vert

Cascadia 7 Miles: 48.002013 Trail Miles Miles: 48.00
Comments
From Steve Hooper on Mon, May 06, 2013 at 09:26:57 from 174.27.206.150

Hey Cody, Great pictures! Once again, I wish I could have been out there with you guys - Also, thanks for the advertising on the trail - those poor people! "What did that guy just say?"

From Dale on Mon, May 06, 2013 at 09:35:45 from 69.10.215.11

Looks like fun. Good misery training too. What was the total elevation change and time? Not like you to leave off the important stats!

From jtshad on Mon, May 06, 2013 at 09:37:44 from 141.221.191.225

Wow!

From Neasts on Mon, May 06, 2013 at 10:08:50 from 75.169.56.70

After reading yours and je10's Zion traverse reports, I think I'm going to have to shoo that item off your bucket list and onto mine (things to do before I'm too old to do them anymore). Fantastic report and photos. I love that your family (cute kids!) came down to support you.

From Jon on Mon, May 06, 2013 at 19:28:39 from 107.203.52.135

"20 different ways to attempt suicide while having fun"

Yup, sounds about right for you...

I gotta come do this one with you guys. How bout you come to SC for some heat training, then we do it in the fall?

So you started having Rhambo (sp?) again?

From Dave Taylor on Mon, May 06, 2013 at 21:47:21 from 174.23.79.123

This report totally rocks

From steve ash on Mon, May 06, 2013 at 22:11:53 from 174.52.100.252

Wow! Not just a great post but an awesome and scenic blogging collage!

Really enjoyed that Cody:)

From Cody on Wed, May 08, 2013 at 21:09:48 from 76.27.36.99

Dale -

Still working on it. My watch freaked out in the narrow canyons and its not accurate so I am going to figure it out one of these days. Yep, its bugging me too!

Jon-

Panting/chills/dry heaving/light headedness. But the worst was the pain in my liver. Tender to the touch. It got better within 24 hours. Gotta figure that one out. I figure if I had kept going I would have been in trouble before long.

Slow milesFast milesTotal Distance
4.000.004.00

4 miles pushing the girls in the stroller while my son rode the bike.  Felt sluggish but not sore.

Cumulus 11 White Miles: 4.002013 Road Miles Miles: 4.00
Slow milesFast milesTotal Distance
8.000.008.00

River Trail while dodging a rain storm.  Trail was nice and muddy.  Perfect for trying out a new pair of shoes I got from the St. George Running Center.  They were a compromise between Hoka's and real shoes.  Pretty cushy.  clunky but cushy.  Body felt pretty good all things considered.

T-1:01:30 (7:40)  1000' vert

2013 Trail Miles Miles: 8.00Salomon XR Mission Miles: 8.00
Comments
From Jon on Wed, May 08, 2013 at 20:39:47 from 107.203.52.135

Are XR mission really that bulky that they aren't real shoes?

From Cody on Wed, May 08, 2013 at 21:05:08 from 76.27.36.99

Yep, they are, but I like clunky for long runs. Like running around in a Cadillac.

Slow milesFast milesTotal Distance
8.000.008.00

Canal Trail via Boulevard.

Just out enjoying the morning. 

Launch Blue #1 Miles: 8.002013 Trail Miles Miles: 1.002013 Road Miles Miles: 7.00
Slow milesFast milesTotal Distance
6.000.006.00

Felt a twinge in my hammy so played it safe by keeping to the flat stuff today.  Still tired too.  Looking forward to a good trail run tomorrow.

Hoka Stinson B Miles: 6.002013 Road Miles Miles: 6.00
Slow milesFast milesTotal Distance
19.000.0019.00

BST (from wasatch blvd) to Corner Canyon area - 

Route - BST - Potato hill - Ann's Trail - Left at Water Tank up big hill - back.

I was in SLC for the night/day so I went back to explore Ann's Trail.  I saw it last time but didn't have time.  It was actually pretty easy/fun.  It didn't take me to the top of the mountain like I thought it might so I decided to go off-trail and followed a ridgeline up to a 6200' peak (800' in 3/4 mile).  On the way back, my foot was hurting me.  I ended up stopping at 19 instead of the 20-22 I was planning on to not make it worse.  The ball of the foot was feeling strained or something.  Probably the new shoes I was trying.  Will have to watch that.  I also ran out of water and was very happy to hit the water fountain at the park where I parked.  Still not used to any sort of heat.  

T-3:00 (9:28) 3000' vert

2013 Trail Miles Miles: 19.00PI EMotion Trail N1 Miles: 19.00
Slow milesFast milesTotal Distance
13.000.0013.00

Providence Canyon Trail - 

Awesome morning to hit the trails.  Loved it.

T-1:14:00 (8:13) 1600' vert

PM: Got out pushing the kiddos in the stroller.  It was 89.  Perfect day to start heat training.  I will probably only do one day of heat training.  Worthless?

4 Miles 

Fireblade Miles: 9.00Launch Blue #1 Miles: 4.002013 Trail Miles Miles: 7.002013 Road Miles Miles: 6.00
Comments
From Jon on Mon, May 13, 2013 at 19:53:40 from 107.203.52.135

Cody- Joe's gone AWOL again on his blog. I'm guessing you'll know since you probably took this picture:

http://jfurse.fastrunningblog.com

Is that headed up bunchgrass towards white pine? Or up spring hollow? where?

From Cody on Mon, May 13, 2013 at 22:05:45 from 76.27.36.99

Both wrong but close-

North Syncline with Spring Hollow in the background.

Don't you miss the mountains? I mean look at it!

Slow milesFast milesTotal Distance
9.000.009.00

Providence Hills - 9

Tired until the downhill got the legs moving again.  Lots of people out walking/running.

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

Hoka Stinson B Miles: 9.002013 Road Miles Miles: 9.00
Slow milesFast milesTotal Distance
16.000.0016.00

AM: 6 around the fairgrounds.  Lots of dirt and grass.  No traffic

PM: 10 - Jardine Juniper with Joe and Mike (the new guy).  Pace was decent on the ascent pretty easy on the down.  

T-1:26:32 (I think, my watch died at mile 4) 2000' vert 

Cumulus 11 White Miles: 6.002013 Trail Miles Miles: 14.002013 Road Miles Miles: 2.00PI EMotion Trail N1 Miles: 10.00
Slow milesFast milesTotal Distance
10.000.0010.00

10 slow miles - Boulevard - Canal Trail to water lab and back.  Looks like they might pave the trail.  What a shame.  Pretty tired today as this is going to be my highest mileage week yet this year.

T- 1:22:30 (8:15) 250' vert 

Hoka Stinson B Miles: 10.002013 Trail Miles Miles: 3.002013 Road Miles Miles: 7.00
Comments
From Jon on Thu, May 16, 2013 at 18:33:28 from 107.203.52.135

Pave the canal? Blasphemy. I mean, heaven knows there's not enough pavement in-town, right?

Slow milesFast milesTotal Distance
8.500.008.50

Providence Hills Loop 8.5

Worn out and tired of running on the roads.  Just can't get up early enough to hit the trails in the AM.  Boo Hoo

T-1:10 (8:14) 500' vert

Ghost 4 Miles: 8.502013 Road Miles Miles: 8.50
Slow milesFast milesTotal Distance
25.000.0025.00

Double Jardine Juniper plus 5 - 

Just like last year I decided to do this run as a spring tune-up to see where I am at pre-pocatello50.  Just like last year, the rains came and the mud appeared (and no one came with me)  It was a mess out there.  It was raining very steady in the valley and I wondered what I was in for.  Surprisingly, it was only raining off and on during the run and was only steady nastiness for a few minutes at a time.  It was pretty sweet to watch the clouds move in and out and pass through them constantly.  The downside of the run was the mud.  Solomon XR Mission shoes are not good at shedding mud.  They became bricks and really slowed me down.  The upper bowl right before the wilderness sign was a disaster.  Hardly runnable, but once past that things got better again.  Nothing like a trail run where you try and jump rock to rock.  

Lap 1 - Start to the tree turnoff (I didn't go down to the tree) counter-clockwise (usual route) then back down the trail to just past the wilderness sign to Cottonwood Canyon.  Then back up the trail but this time clockwise around the backside then back down to the Truck.  This lap took 1:58 (12.5 miles @ 9:27 pace)

Lap 2 - Same as Lap 1 but with a snickers in my belly and a new waterbottle.  I was really struggling on the uphill on this second lap and the rain was making the mud worse as time went on.  Things were slow.  I tried to make it up on the downhill but was slipping and sliding all over.  Good times.  This lap took 2:04 (12.5 miles @ 9:55 pace)

I did this run last year a bit earlier in the year and 6 mins slower.  Pretty close to the same fitness as last year.  Roughly.  Looking forward to the Pocatello 50+ in 2 weeks.

T- 4:02 (25 miles) 5000' vert

Self Portrait of mud after first lap - 

 

Shot of the awesome canyon -

 

2013 Trail Miles Miles: 25.00Salomon XR Mission Miles: 25.00
Comments
From Jon on Sat, May 18, 2013 at 14:37:38 from 107.203.52.135

2 hr loops? And why did you add the little bit back and forwards?

Makes me miss Jardine. I was telling Jason about it on our run today, how we'd see moose, run hard, run it in the snow, pass hikers, run it in the mud, run it twice, etc. What a sweet trail.

From Cody on Sat, May 18, 2013 at 17:51:05 from 198.228.216.25

Extra out and back loops at the top are an attempt at elevation training and since its the coolest part of the trail it's the perfect setup. I wanted 25 miles. I passed a hiker a few times and he was really confused at what I was doing.

I love that trail mud and all

Slow milesFast milesTotal Distance
4.000.004.00

PM: Took the morning off to sleep in.  Glorious.  Took the kids to Logan High in the stroller so they could run a lap.  They were pretty excited.  Win/Win

4 miles - no watch.

Launch Blue #1 Miles: 4.002013 Road Miles Miles: 4.00
Slow milesFast milesTotal Distance
12.500.0012.50

Deer Fence Loop - 

Within 2 houses I knew something was wrong.  Not sure how to describe it.  Pain in my butt/groin/hamstring.  It reduced me to a walk numerous times in the first half mile.  Things loosened up though and by mile 2 I broke 9 mins/mile.  Weird tightness.  I could feel it in the hammy for the run but was able to get going after a while.  Better keep an eye on it.

T-1:36 (7:41) 750' vert

Launch Blue #2 Miles: 12.502013 Trail Miles Miles: 3.002013 Road Miles Miles: 9.50
Slow milesFast milesTotal Distance
12.000.0012.00

Trail Run with Joe - 

Ricks Steel Hollow Loop.  One of the best after-work runs around.  Mostly shady with lots of sweet singletrack.  They recently moved the trail out of the bottom of the valley to the sidewall.  Makes for a less rocky route but not as cool.  Its only for the first 2 miles of Ricks though.  I made joe run with me around the dirt parking lot loop to make it an even 12.  OCD.

T-1:45:45 (8:49) 2400' vert

Cascadia 6 Red Miles: 12.002013 Trail Miles Miles: 12.00
Comments
From Jon on Thu, May 23, 2013 at 18:42:20 from 107.203.52.135

Did they move it cause it was all washed out?

From Cody on Sat, May 25, 2013 at 13:08:43 from 76.27.36.99

Yep, that's right. I ran it again today and it wasn't too bad. Just not the same.

Slow milesFast milesTotal Distance
8.000.008.00

Providence River heights loop

Nice 'n easy 

Hoka Stinson B Miles: 8.002013 Road Miles Miles: 8.00
Slow milesFast milesTotal Distance
8.000.008.00

Von's Park

Plenty of niggles lately.  Must be time to taper I guess. 

Ghost 4 Miles: 8.002013 Trail Miles Miles: 1.002013 Road Miles Miles: 7.00
Slow milesFast milesTotal Distance
14.500.0014.50

Took the family camping last night to Right Hand Fork, just below camp Lomia.  We got a decent (free) spot next to the creek.  I got up a bit before the family and went for my run.  They had breakfast and went on a hike.  I ran from camp to Right Hand Fork trailhead then went up Willow to Ephraims Grave Cutoff and over to visit the grave.  Spectacular morning to be in the mountains.  Capped off the run by heading down Steel Hollow and back to camp.  Wonderful course.  I would be satisfied if that were the only run I could ever do (over and over).  It's that good.

T-2:15 (9:18) 2800' vert

2013 Trail Miles Miles: 13.502013 Road Miles Miles: 1.00Salomon XR Mission Miles: 14.50
Comments
From Jon on Mon, May 27, 2013 at 20:21:23 from 107.203.52.135

That is a pretty darn good run.

Slow milesFast milesTotal Distance
0.008.008.00

Providence Canyon Trail - 

Last year I ran this same run on Memorial Day as a pre-Pocatello50 tune-up.  I guess I am a sucker for tradition as I did the same thing today.  Today I went at it pretty hard from the start and was breathing hard the whole time.  It felt great to open up the legs a bit and not worry about blowing up since the run was so short.  It went great.  Today's time was 35:50 up and 24:43 down for a total of 1:00:33.  New PR by 3.5 mins.  Sweet.  Now I get to take it easy the rest of the week.

T-1:00:33 (7:34) 1500' vert

Heading out for some canoeing on the Logan River with the family.  Should be interesting... 

2013 Trail Miles Miles: 6.002013 Road Miles Miles: 2.00PI EMotion Trail N1 Miles: 8.00
Slow milesFast milesTotal Distance
6.000.006.00

Temple Run

Ghost 4 Miles: 6.002013 Road Miles Miles: 6.00
Comments
From Jon on Tue, May 28, 2013 at 20:04:09 from 107.203.52.135

Good luck this weekend, Cody.

Slow milesFast milesTotal Distance
5.000.005.00

5 Easy, boring miles.  Whole family is fighting a cold except me.  How do I quarantine myself?

Cumulus 11 White Miles: 5.002013 Road Miles Miles: 5.00
Comments
From Jon on Wed, May 29, 2013 at 20:34:37 from 107.203.52.135

2 words- Crystal Inn.

Slow milesFast milesTotal Distance
2.000.002.00

Hiking with the Young Men - 4 miles (2 up 2 down) up Spring Hollow.

2013 Trail Miles Miles: 2.00
Slow milesFast milesTotal Distance
0.000.000.00

Comments
From Jon on Sun, Jun 02, 2013 at 20:43:16 from 107.203.52.135

I hate waiting for race reports. I'm sure yours will be up before Joe's, though.

From Cody on Sun, Jun 02, 2013 at 20:44:23 from 76.27.36.99

I just posted a short version. The long one will take a few days this time...

From Jon on Sun, Jun 02, 2013 at 20:50:00 from 107.203.52.135

Understood. Thanks for the quick one. Pretty amazing you're within 1 min of last year.

Race: Pocatello 50+ (53 Miles) 09:21:15, Place overall: 7
Slow milesFast milesTotal Distance
0.0053.0053.00

Pocatello 50  

Another successful race!  Great day to enjoy the trails.  7th overall.  Just over a minute faster than last year.  Consistency is my middle name.  

T- 9:21:15 (by my watch) 9:19:37 (Ultrasignup) (10:35) ~12,000 feet vert

Photo of the kids nearing the finish line -

 

Ways this year's race was a success

  • I got to take the family and camp out with them
  • "Trail Running" with them the night before the race on part of the course (see pic below)
  • No IV necessary at the finish.  Sure, I wanted one, but I didn't need one!
  • Weather was awesome.  High of 75.  No blizzard ruining the race.  No 85+ degrees like last year.  Course records fell all over the place.  Good thing the weather was so nice.  It made up for my lack of training.
  • PR is a PR
  • Felt better than at Zion Traverse.  Body is getting used to the training load finally.
  • Learned how to cool my body down better this time to not get heat stroke.  Arm warmers filled with Ice feels amazing! 
  • Course knowledge is king.  At least 3 of the top guys got lost.  Not me.
  • I had fun.  Painful fun, but still fun.
  • I can bomb the downhills still.  I passed so many 50K and 20 mile racers on the downhills.  The decent off Scout was unreal.  Dropping 3000' in a few miles of rocky trail is insane.  Especially at mile 45.  
  • I still have all my toenails (unlike last year)
  • I got to lead the race for the first mile as we jogged down the road.  That was fun.
  • I beat Joe (dropped out), Ty Draney (dropped out), Jared Campbell (ran 26 hours last weekend in Zion NP), Greg Norrander (beat me last year, wore #1 bib for the race).  Sure most had some excuse but tough.  I still win.  Ha!
  • I got to wear bib #2 (as 2nd fastest returning runner).  Too bad I didn't finish 2nd.
  • I didn't die

Ways this year's race wasn't perfect 

  • I didn't win the $500 prize money
  • I got chicked.  Joelle is amazing.  She beat her course record by 23 mins.  How do you compete with that? 
  • I have liver pain.  I thought it was just a side-ache coming down off scout mountain but it was my inflamed liver.  Not sure what to do about that.  Its almost gone now 48 hours after finishing but it was pretty tender even yesterday.
  • I didn't get in the training necessary to take a serious attempt at breaking 9 hours.
  • Joe had to drop.  Ty had to drop.  Bad days for them.  I wish them well.
  • I forgot to get the Wolf Man to sign my shoes.
  • In fact, no one even asked for my signature.  

Other nerdy facts 

  • I had 3 target paces printed that I carried.  9:00, 9:23 (last years splits), 10:00.  The 9 hour was a dream pace.  The 10 was a 'B' goal.  Breaking 9:23 was the 'A' goal.  
  • I was within 1 minute of last year's splits at all aid stations but 1.

 

Aid 1 Gibson - 1:11 (last year) - This year (1:11:22)

Aid 2 City Creek - 2:40 - This year (2:39:12)

Aid 3 Midnight - 4:25 - This year (4:24)

Aid 4 Mink - 5:27 - This year (5:23:55 in) (5:26 out)

Aid 5 S. Scout - 6:37 - This year (6:34)

Aid 6 Big Fur - 8:28 - This year (8:27)

Finish - 9:22:38 (last year) - This year(9:21:15)

I suppose that if I expect different results I must train differently.  No time to do that, and I don't really care that much.  Not likely to happen.  I just love being out there and doing these kind of runs.  What a life!

Elevation Profile

 

 Trail Running with the Kids the Day before the race.

 

2013 Trail Miles Miles: 51.002013 Road Miles Miles: 2.00Salomon XR Mission Miles: 53.00
Comments
From Bec on Sun, Jun 02, 2013 at 21:06:05 from 71.195.240.22

Pretty dang awesome! Congrats on a great race.

From Rob Murphy on Sun, Jun 02, 2013 at 21:32:42 from 24.10.249.165

Nice race Cody.

The picture made me smile.

From Little Bad Legs on Sun, Jun 02, 2013 at 22:44:38 from 68.186.0.46

Can't wait to read the report. Amazing job!

From Adam RW on Mon, Jun 03, 2013 at 08:57:55 from 128.110.84.12

Congrats on another great race. A minute faster but a year older. That is the way to do it. Looking forward to reading the full report.

From Paul on Mon, Jun 03, 2013 at 09:16:11 from 65.114.209.66

Nice job! Glad you didn't get a blizzard or anything.

From Neasts on Mon, Jun 03, 2013 at 09:46:48 from 75.169.56.70

I love the picture, and congratulations on a great finish. I'm glad for no kidney failure this time.

From Jon on Mon, Jun 03, 2013 at 20:41:28 from 107.203.52.135

Yeah, that's a good observation by some of the commenters. No blizzard, no heat wave, no kidney failure. Sounds like a rousing success on the scale of ultramarathons. (On a side note, how sick in the head are we that we accept blizzards, heat waves, and kidney failure as a normal part of working out?)

From Cody on Tue, Jun 04, 2013 at 21:04:21 from 76.27.36.99

Great observations. I used that bit in my re-cap. Thanks!

Slow milesFast milesTotal Distance
3.000.003.00

5K pacing my son(age 8).  He was running his second 5K ever and was trying to beat 40 mins (he ran 44:45 last fall).  I pushed the girls in the stoller while Beth ran behind or ahead.  It was a whole family affair.  2.5 laps of the Planet Walk later he had a new 5K PR.  36:50  Nice work!

I felt great and had no pain or issues from the 50.  Time to ease back into it. 

Ghost 4 Miles: 3.002013 Road Miles Miles: 3.00
Slow milesFast milesTotal Distance
9.000.009.00

Green Canyon with Mike - 

Joe was still taking it easy on his bum knee so it was Mike and I for a jaunt up Green.  Pace was nice and easy since I am still recovering.  Great day for the trails.  Always is.

T-1:16 (8:27) 1100' vert

2013 Trail Miles Miles: 9.00PI EMotion Trail N1 Miles: 9.00
Comments
From Jon on Wed, Jun 05, 2013 at 21:21:33 from 107.203.52.135

Trail or road N1? What did you think of them?

From Cody on Wed, Jun 05, 2013 at 21:56:30 from 76.27.36.99

Trail N1. I love the feel of them. Only complaint is my arch was sore last time I wore them over 15 miles. Perhaps the N2 would be a better trainer. I am thinking about wearing the N1 for Logan Peak. Do you have them?

From Jon on Thu, Jun 06, 2013 at 19:27:59 from 107.203.52.135

I have 2 N1's, N2, and M2. I wore M2 in my most recent 50k and loved them. Haven't worn the N1 for more than 2 hrs yet, so can't comment on the arch soreness.

Slow milesFast milesTotal Distance
8.000.008.00

Deer Fence from church in Providence.  Slow and tired.  Not recovered yet.

T-1:09 (8:37) 1000' vert

Innov8 Roclite 315 Miles: 8.002013 Trail Miles Miles: 6.002013 Road Miles Miles: 2.00
Slow milesFast milesTotal Distance
0.000.000.00

The cold I anticipated hit me with a vengence last night.  I was in bed by 8:30.

No running today to get well.  Felt much better by the end of the day. 

Slow milesFast milesTotal Distance
19.000.0019.00

Spent the night camping again with the kids (father and son (gender not checked)).  Lots of fun but getting home at 10:30 meant that the run was going to be hot today.  Heat training.

I started at first dam and went up BST to Green and up all the way to the spring just past the rockslide (7850').  That was the plan cause I knew I would need water and to cool off.  It was a perfect plan because I was not going to make it without that water.  I survived and actually had a decent run even recovering from Pocatello and a cold.  

T-2:57:30 (9:20) 3500' vert

2013 Trail Miles Miles: 19.00Salomon XR Mission Miles: 19.00
Slow milesFast milesTotal Distance
10.000.0010.00

Providence Canyon Trail from the park/church at Providence Elementary. More mileage this way.

T-1:21 (8:06) 1650' vert 

Hoka Stinson B Miles: 10.002013 Trail Miles Miles: 6.002013 Road Miles Miles: 4.00
Slow milesFast milesTotal Distance
9.000.009.00

Blvd-Temple-Canal Trail

Ghost 4 Miles: 9.002013 Trail Miles Miles: 3.002013 Road Miles Miles: 6.00
Slow milesFast milesTotal Distance
20.000.0020.00

Long Trail Run - 

Joined Mike for his first 20 miler on trails.  He's training for Logan Peak and couldn't fit in a long run this weekend so I joined him.  I picked a pretty hard 20 miler for his first.  Poor guy.  At least it was an awesome trail.  Route was Ephraims Grave Loop (Willow-Cutoff-Steel) then back to the car for a water refill and then back up Ricks to nearly the top then back down Ricks to the car.  We got done just in time to not need any lights.  Good thing 'cause we didn't have any.  Mike was sure dragging by the end, but he made it.  He didn't even slow down that much, in-spite of his whining.  Not many people whine as much as me.  He makes the list...

T-3:17 (9:51) 4500' vert

Cascadia 7 Miles: 20.002013 Trail Miles Miles: 20.00
Comments
From Jon on Fri, Jun 14, 2013 at 19:12:10 from 107.203.52.135

2 whiners? Glad I wasn't at that run.

So let me get this straight- Mike's never done a 20 miler anywhere before this run, and he's doing Logan Peak?

From Cody on Fri, Jun 14, 2013 at 21:39:50 from 76.27.36.99

You got it. Sounds like something I would do. In fact, I encouraged it. I am trying not to scare him. He's in for a nice surprise. Gonna be fun....

From Jon on Fri, Jun 14, 2013 at 22:04:53 from 107.203.52.135

Don't scare him, but don't let him be mentally unprepared, either...

I tell first timers to start off ridiculously slow, then slow down even more. Maybe you can tell it will be twice as hard as your run on Wed.

From Jon on Fri, Jun 14, 2013 at 22:05:40 from 107.203.52.135

Speaking of Logan peak, are you taking back your crown this year?

Slow milesFast milesTotal Distance
6.000.006.00

6 horribly slow miles.  Only had 8 hours from the end of last night's long run till this morning's run.  Didn't wear a watch but wouldn't have been surprised if it was 10 min miles.

Hoka Stinson B Miles: 6.002013 Road Miles Miles: 6.00
Slow milesFast milesTotal Distance
7.500.007.50

Drove to the temple and ran from there.  Wanted dirt and flat and close to home.  Came up with the canal trail and river trail combo.

Altra Lone Peak Miles: 7.502013 Trail Miles Miles: 6.502013 Road Miles Miles: 1.00
Slow milesFast milesTotal Distance
19.500.0019.50

Trail Run - 

Joe and I decided to go tag some peaks today on the Wellsvilles.  It was awesome.  First up was Mendon Peak.  4 miles straight up from Deep Canyon.

View of Deep Canyon from just below the saddle.

 

 This is the route we are about to take.  South on the ridge to the peaks behind me. Shot is taken from on top of Mendon Peak.

 

  We had to hike up a little hill now and then....

 

  Next up was Box Elder peak (behind me)

 

 The final peak required a drop of 1000' to the saddle and then a nasty bushwhack that caused blood to ooze out of our shins.  Joe is still mad about making him tag that peak.

 

By halfway (mile 10) we had tagged Mendon (8766'), Wellsville Cone (9356'), Box Elder Peak (9372') and unknown name peak not worth the effort (8686').  Too bad it took 2:45 to do those 10 miles.  Time to go home.  9.5 miles and retracing our steps but without tagging the peaks we made it in a blazing 2 hours.  Food gone, water gone, legs tired.  Done.

T-4:45 (14:37) 7250' Vert

 ** Weekly summary - Great week for the climbing legs.  Some hard earned miles but great to get out into the high country.  Snow is gone.  Mountains are open for exploring.

14,000' vert total.  72 miles.  760 mins 

 

Cascadia 6 Red Miles: 19.502013 Trail Miles Miles: 19.50
Slow milesFast milesTotal Distance
9.000.009.00

Providence Hills Loop - 

Uneventful (Hour something) 7:20 pace or so

PM: boating and waterskiing at hyrum lake.  awesome. 

Hoka Stinson B Miles: 9.002013 Road Miles Miles: 9.00
Slow milesFast milesTotal Distance
14.000.0014.00

AM: 10 on canal trail route.  Ran to the Water Lab and back.  Canal Trail is still dirt.

T-1:20 (8:00) 400' 

PM: Ran/Hiked Deep Canyon with Beth.  She set a pretty good pace uphill (hiking) and was even running down at a decent clip when she slipped and superman'd it.  Unfortunately, her ankle is swollen and not happy.  4 miles 1800' vert

Ghost 4 Miles: 10.002013 Trail Miles Miles: 7.002013 Road Miles Miles: 7.00Altra Superior Miles: 4.00
Slow milesFast milesTotal Distance
12.000.0012.00

Stump Hollow - 

A wonderful trail, beautiful weather, no crowds (only a few bikers and joe the runner), perfect.

T-1:48 (9:00) 2000' vert

2013 Trail Miles Miles: 12.00PI EMotion Trail N1 Miles: 12.00
Slow milesFast milesTotal Distance
13.000.0013.00

Easy miles to von's park.  Joined up with the Ragnar runners for a bit.  I can't believe that 1500 teams are running WBR this year.  Insane.

PM: Hiked up Deep Canyon (again) with the Scouts.  Bunch of whiners.  Most did well though.  Only one was actually crying.  Most of us made it to the saddle (8100') in 80 mins.  Jogged easy down.  6 miles 2700' vert 

Hoka Stinson B Miles: 7.002013 Trail Miles Miles: 7.002013 Road Miles Miles: 6.00Altra Superior Miles: 6.00
Comments
From Jon on Thu, Jun 20, 2013 at 19:51:02 from 107.203.52.135

The Ragnar runners go through Von's Park?

1500 teams? I thought they maxed out at 800 a few years ago. I wonder how in the world they manage that many people.

From Jon on Thu, Jun 20, 2013 at 20:00:14 from 107.203.52.135

Wait- Ragnar is now going on Thursday to Saturday? Are they only starting teams during the day, or 24 hrs a day?

From Cody on Fri, Jun 21, 2013 at 16:54:43 from 107.0.33.130

So they did 500 teams on Thursday and 1000 on Friday. Chaos. They are only starting during the daytime. This way there will a bunch finishing pretty much non-stop Fri-sat.

They ran though providence but not by von's park. I just ditched them and went my own way.

Slow milesFast milesTotal Distance
5.000.005.00

Stroller with the kids.  Dropped off a redbox and went to the "red track" (Logan High)  for a lap.

 

Launch Blue #1 Miles: 5.002013 Road Miles Miles: 5.00
Slow milesFast milesTotal Distance
13.500.0013.50

Richards Hollow -

Today Joe was out of town preparing for his wedding next week.  So it was just Mike and I (and a few motorcyclers) for company today.  Got to run a classic (on my top 10 list) run.  Richards hollow left at the elbow to the junction with the road at the top.  Flowers were out and the temperature was perfect.  A great day for a run.  Wanted to go longer but saving it for Logan Peak next weekend.  Instead, I spent the rest of the day at Hyrum Lake with the family.  

T-2:11 (9:41) 2800' vert 

Cascadia 7 Miles: 13.502013 Trail Miles Miles: 13.50
Slow milesFast milesTotal Distance
8.000.008.00

Temple/Canal Trail

Hoka Stinson B Miles: 8.002013 Trail Miles Miles: 1.002013 Road Miles Miles: 7.00
Slow milesFast milesTotal Distance
7.000.007.00

Von's Park

T-52:00 (7:25)

Launch Blue #1 Miles: 7.002013 Trail Miles Miles: 1.002013 Road Miles Miles: 6.00
Slow milesFast milesTotal Distance
6.000.006.00

Planet Walk 6 - 

Saw a random car driving down the road with a mattress on the roof.  That's different, I thought.  Then I recognized the driver.  It was Joe.  

Ghost 4 Miles: 6.002013 Road Miles Miles: 6.00
Comments
From Jon on Wed, Jun 26, 2013 at 19:57:14 from 107.203.52.135

Ha! Love it.

Good luck this weekend. I guess at least you won't have to worry about Joe (won't he be at a wedding?).

From Cody on Thu, Jun 27, 2013 at 08:01:20 from 107.0.33.130

Yep, the big wedding day is Friday!

Slow milesFast milesTotal Distance
5.000.005.00

5 Miles with the kids in the stroller.  It was hot.  97 degrees.

Cumulus 11 White Miles: 5.002013 Road Miles Miles: 5.00
Slow milesFast milesTotal Distance
4.000.004.00

4 shakeout miles.  Ready to roll tomorrow at Logan Peak Run.  Forecast is for 100 degrees.  Thankfully, I will be done at 10:15-10:20am.

Brooks Launch #2 Miles: 4.002013 Road Miles Miles: 4.00
Comments
From Jon on Fri, Jun 28, 2013 at 14:57:17 from 107.203.52.135

Good luck. 30 oz/hr plus 1-2 s-caps and you'll be fine. Besides, it's a dry heat ;)

Race: Logan Peak Race (28 Miles) 04:08:20, Place overall: 1
Slow milesFast milesTotal Distance
0.0028.0028.00

Logan Peak Run -

1st Place 4:08:20

Herald Journal had a nice re-cap HERE

 

(Photo courtesy of HJNEWS) 

Looking around during the pre-race briefing I took stock of the crowd.  No Seth, no Joe, no Jon.  We did have last year's 6th & 7th place finishers Kyle Wright & Neal Legler.  Plus a friendly and speedy looking guy Nick Sourlos.  We also had one of my new training partners Mike McKnight quite nervous about his first run over 20 miles.  What a race to break him in on!  With no fanfare the race started and within a quarter mile it was already down to a group of 5-6.  Neal and I set the pace and chatted away as we headed up Dry Canyon.  

My plan this year was to be right around the same splits as last year and even a bit slower and hope I would have the legs to actually run the downhills this year.  Last year things fell apart at the Tower so I knew there was room for improvement.  As we neared Aid 1 at mile 4.4 I looked around and could only see our group of 3.  Neal, Kyle, and I.  Quick bottle fill, some chips and off I went.  First out the aid but I could hear them not far behind.  Neal caught up and we continued chatting but soon he said something about his bottles and stopped.  I opted to keep plugging along and figured he would catch up soon.  Kyle and Neal ended up hanging about 50 meters behind me as we made our way over to the Welches Jeep Trail.  So far, things were going great.  My split at Aid 1 was only 30 seconds slower than last year, but the effort was easier it seemed.  From when Neal dropped back a bit all the way to Aid 2, the two guys stayed around 30 seconds to a minute or so behind me.  I noticed I would gap them on the downhills and they would almost catch me on the climbs.  So far, the heat wasn't an issue.  There was some cloud cover and tree cover so the sun wasn't on us at all.  I stopped at a spring at mile 9 and dunked my shirt in the water.  Glorious.  

I hit Aid 2 all alone (still only 30 seconds behind my splits from last year) and drank some fluids as they filled my bottle.  As I was leaving, Neal and Kyle arrived.  At that point, I decided to push it up the climb and create a gap that might stick.  It was time to go.  That bit of the course climbs 900' over 2.5 miles.  It is runnable.  Except for the 9000' elevation causing lack of oxygen.  Still, you have to run it.  The sun was out and getting strong during this stretch but my shirt was still damp.  That saved me.  

I tagged the Peak's Towers at 2:35:40 making up my 30 second deficit and putting myself a minute ahead of last year's pace.  I stopped to take in the 360 degree view before hammering the downhill.  I was mentally prepared to make it hurt this year and go hard the second half of the race.  I was only 30 seconds from the top when I crossed paths with Neal/Kyle.  So, roughly 90 seconds ahead.  I put my head down and let it rip.  I love this section 'cause you can see your gaps and you get to receive/give near constant encouragement.  My buddy Mike was looking great in 6th-7th place but I was not surprised to see Nick Sourlos in 4th only a few mins back from Neal/Kyle.  He was still in the mix.  

I stopped briefly at the Aid to top off the bottle and headed off to hammer my favorite section and the crux of the course, the North Syncline Trail.  This trail was nearly the death of me for my first running of this race and still is a TOUGH section.  Lots of rollers.  Most people expect a downhill path all the way back to the Finish, so this section is a slap in the face.  The heat was starting to get to me here as my shirt was dry and I filled my bottle with HEED not water.  I didn't really was to douse myself with HEED so I started to roast.  I did know of a spring right before aid 4 where I could dunk my shirt again and that was all I could think about.  It finally arrived and yes, it was glorious.

A quick stop at the final aid station to fill the bottle (with water this time) and down the canyon I flew.  Only slowing when necessary and when the side ache hit, I pushed all the way to Deer Fence Trail.  That was like a furnace through there.  Short steep climbs with full exposure.  Brutal, but I was almost done.  Convinced no one matched my downhill run today, I cruised it in to the finish where my family was waiting.  

I really enjoyed the second half of the race this year.  It's so much nicer to have the legs and fitness to take advantage of the downhill and post a good time.  Kyle came in next about 12 mins back.  Neal struggled the second half and even hurt his ankle coming down dry canyon.  He was passed by Nick for third place.  Mike came in 5th well under his 5 hour goal time in great spirits.  Not quite as confident about moving up in distance as he was in the past, but ready for the next challenge...El Vaquero Loco (50K).

While the competition wasn't as good as in year's past, the top 10 still all went under 5 hours. Still, no course record for me (Seth's 4 flat is impressive), but I am pretty happy to run 11 mins faster than last year for the second fastest time ever.  And a win to boot!

Elevation - 6500' per sporttracks, 7261' per website, 7100' per Garmin Connect

2013 Splits (compared to 2012)

Aid 1 - 58:00 (+.5)

Aid 2 - 2:09:30 (+.5)

Tower - 2:35:40 (-1)

Aid 3 - 2:52 (-3)

Aid 4 - 3:39 (-8) 

Finish - 4:08:20(-11) 

First Half - 2:35:40

Second Half - 1:32:40 

 

In the afternoon, evening we drove to Pleasant Grove for Joe's wedding reception.  A worthy reason to miss the famous Logan Peak Trail Run.

A few pics -

 

 

 

2013 Trail Miles Miles: 28.00PI EMotion Trail N1 Miles: 28.00
Comments
From Jon on Sun, Jun 30, 2013 at 19:10:55 from 107.203.52.135

Congrats on a dominating win and awesome time, Cody. I'd say you've got this course down cold now.

2 Logan Peak wins. Who will be the first to make it to 3? You've probably got the inside track, especially if you don't count Seth's win on the snow course.

From Rob Murphy on Sun, Jun 30, 2013 at 19:14:22 from 24.10.249.165

That's great Cody. Congratulations, the heat must have been a real challenge.

From Paul on Mon, Jul 01, 2013 at 08:02:48 from 97.124.191.12

Great job! Congrats on the win and the PB on the course.

From Dale on Mon, Jul 01, 2013 at 11:52:42 from 69.10.215.11

Congrats. You made it sound easy.

Slow milesFast milesTotal Distance
10.000.0010.00

Providence Canyon Trail - 

Logan joined me for a jaunt up Prov Canyon.  Pace was conversational and fun.  Legs felt pretty good considering my race.  Think I am good to go.  Tired, but no soreness anymore.

I did enjoy seeing Logan covered in dirt.  He's a dirt magnet.

T-1:21 1700' vert 

Cascadia 7 Miles: 10.002013 Trail Miles Miles: 6.002013 Road Miles Miles: 4.00
Comments
From Jon on Tue, Jul 02, 2013 at 19:23:55 from 107.203.52.135

Does he wipe out a lot?

From Cody on Thu, Jul 04, 2013 at 13:53:41 from 76.27.36.99

No, he just sweats a lot and dirt likes sweat.

Slow milesFast milesTotal Distance
11.000.0011.00

Jardine Juniper 11 - 

Great post-work run.  Was on my own today, and ended up going really slow.  My left arch was sore.  Good old post-race niggles.  Did 2 loops at the top to get to 11 miles.

T-1:44:30 (9:30) 2500' vert

2013 Trail Miles Miles: 11.00Salomon XR Mission Miles: 11.00
Slow milesFast milesTotal Distance
21.000.0021.00

Happy 4th of July!

Got up at 4 to meet with Bryce at North Ogden Divide to head up to Ben Lomond Peak (9712').  Along the way, we stopped to talk with no less than 20 other runners all heading down.  Talk about an early start!  They all knew Bryce.  I felt horrible and luckily Bryce was kind and kept the pace easy.  My stomach was really unhappy on the downhill.  That made it rough.  We hit the peak and back in 2:50 taking a few shortcuts.  Bryce needed to bail but I decided since I was there, I should take advantage and check out the Skyline trail heading south from the divide.  It was a steep 2.5 miles to Eyrie Peak (8136').  Out of time and water and most importantly energy, I called it a day and shuffled back to the car.  I want to go back and run the Skyline Trail from Pineview to Mantua.  Someday...

T-4:02 5600' vert 

Cascadia 7 Miles: 21.002013 Trail Miles Miles: 21.00
Comments
From Oreo on Fri, Jul 05, 2013 at 12:37:12 from 63.248.220.253

Cody. It was a busy day out on the trail for sure. Glad to run into you and Bryce up on the summit. You're a rockstar. Keep it rolling.

Slow milesFast milesTotal Distance
0.000.000.00

off

Slow milesFast milesTotal Distance
24.000.0024.00

Took the family camping up Franklin Basin area.  We ended up just below Logan River Aid on the Bear Course.  Did some exploring, brat cooking over the fire, smores, then ducked into the tent trailer just in time for a brief rain squall.  Woke up Saturday and I headed down the road to Franklin Basin Aid then ran the Bear course backwards to Tony Grove.  I was just about to hit white pine lake when I saw Mike out running to join me.  We half-heartedly planned on running as he was camping at White Pine.  If I had run 5 mins faster we would have missed each other.  As it was though, he joined me for 12 miles or so as we went over to Tony Grove and down white pine trail (before he headed back to camp).  My family was there at Tony Grove ready to go hiking and playing at the lake while I was out running.  They were kind enough to replenish some supplies before mike and I took off.  I ended up running short of water since the water jug tipped over and emptied on the drive to Tony Grove.  Other than being thirsty, a great (SLOW) run on very tired legs.  I really should rest one of these days...

T-4:05 (10:13) 4000' vert

** Weekly summary - 66 miles in 4 days.  13,800' vert.  Sure wore me out, but awesome!

 

 

 

 

 

2013 Trail Miles Miles: 24.00Salomon XR Mission Miles: 24.00
Slow milesFast milesTotal Distance
12.000.0012.00

Hidden Peak (11,000') & Baldy (11,068')

Took the family to Lagoon today.  Since it doesn't open until 11 and I was already in town, I took advantage and drove up to Snowbird and hit the Speedgoat course.  Those were some hard-earned miles.  Still, I was able to tag two 11K peaks and head down.  Nearly all the run was on course, just out of order.  Pretty nice to hit the "Ridge Trail" while relatively fresh instead of at mile 25.  I finally made it home at 11:00pm after 11 hours at Lagoon.  Had a blast (mostly).

T- 2:35 12 miles 4250' vert  

Cascadia 7 Miles: 12.002013 Trail Miles Miles: 12.00
Slow milesFast milesTotal Distance
15.000.0015.00

Flat Top Peak (9539')

The family is out of town for the week so decided to bag a prominent peak.  I have hiked to the saddle only 500' below the peak numerous times but have yet to go to the top.  Today, that changed.  Route started at the first gate in Birch Canyon.  Headed up the road 1 mile until the trail began.  Headed up and up and up.  Things started out very slowly and went progressively slower as things got rockier and steeper and more overgrown (the trail needs some love).  The heat and the dead legs kept the pace very slow and things really didn't improve until the downhill.  Oh well, it wasn't about speed.  I got to hit some nice trails and see some spectacular views.  I even saw my first moose of the season.  A huge bull moose about 150 yards away.  I didn't bring my camera today.  Figures.  Just image a black smudge mixed in some green trees.  There's your picture.

T-3:10 (2 hours up, 70 mins down) ~15 miles 4700' vert

Cascadia 6 Red Miles: 15.002013 Trail Miles Miles: 15.00
Slow milesFast milesTotal Distance
0.000.000.00

Off - volunteered at the Bishop's storehouse instead.

Slow milesFast milesTotal Distance
13.000.0013.00

13 with Mike - 

Ran the Beaver Creek/Gibson Basin Loop.  A little rain, a few rocks, some dirt, 1 deer, 1 moose, 1 snake, 1 truck, 2 hicks.  Great run.  Easy pace.

T-1:50 (8:28) 1200' vert

2013 Trail Miles Miles: 13.00Salomon XR Mission Miles: 13.00
Comments
From Jon on Fri, Jul 12, 2013 at 12:07:33 from 76.2.30.26

Were you and Mike the hicks, or someone else?

From Cody on Fri, Jul 12, 2013 at 20:40:53 from 76.27.36.99

It was the guys in the truck of course...

Slow milesFast milesTotal Distance
0.000.000.00

Have felt like I have been pushing my luck lately.  Have some ITB niggles and my foot is still not 100% after Logan Peak.  Had lots of energy today but saving it for tomorrow's long trail run.  Must be healthy!

Slow milesFast milesTotal Distance
31.000.0031.00

31 Miles - High Creek - High Creek Lake - Mt Naomi (9979') - Tony Grove - 7 sisters - Mt Elmer (9676') - Green Canyon

Mission accomplished!  Joe and I have been dreaming of this link-up for years now.  Today it finally happened.  We even had Mike along for the ride too.  It was all that I had dreamed about.  Lots of climbing, lots of views, lots of sun, some pain and misery.  Everything.

We started at 6:45 where the road turned to dirt at the mouth of Richmond?/High Creek? canyon.  Some boring dirt road running for a few miles before we hit the trail.  I was dragging until the moment I hit the trail.  Don't know what it is, but a switch went off in my head and I suddenly had energy and excitement.  Trails!

9 miles in we had made it to High Creek Lake (9000') -

 

Some hiking and whining ensued on the climb to Mt Naomi -

 

Me, on top of the Bear River Range.

Now for a 3 mile descent to Tony Grove.  After a quick douse in the lake we were back moving (slowly now) towards Coldwater Springs and Mt Elmer.  En-route, we got quite wet during a typical thunderstorm.  Lots of thunder had me worried about our exposure on the 7 sisters, but it blew over quickly (we stopped under a tree to stay drier as we were getting quite cold).  

 

(Above pic is of Mt. Elmer) 

This next section became the crux of the run.  Insanely rocky, deer trails, lots of hills.  Perfect combination for slowness.  Add to that, Joe was in a full bonk mode (due to lack of training).  Poor guy, he sure suffered.  What do you expect when you choose to honeymoon instead of run around the mountains?

 This gave Mike and I time to pose for pictures and practice our ridge running technique.  

 

 

Yes, Mike almost tripped and fell.  So close...

 We eventually made it to Mt. Elmer where Mike and I tagged the peak while Joe went on ahead.  

This is a view from Mt. Elmer of the route we just took with Naomi in the center. 

 

 10 miles left, all we had to do was drop 5000 feet down green canyon and call it a day.  We stopped at the spring at the top of Green to fill up and douse ourselves to combat the heat of the day (91 degrees).  Mike and I quickly ditched Joe and cruised down the trail (every man for himself!).  Joe ended up struggling to finish up and after 35 mins of waiting at the bottom, he finally showed himself.

Tired, satisfied, beat-up, but happy was the consensus of the group.  One of the greatest routes around.  Highly recommended.  

T-6:30 (12:35) 8500' vert 

Cascadia 7 Miles: 31.002013 Trail Miles Miles: 31.00
Comments
From Jon on Sat, Jul 13, 2013 at 21:51:54 from 24.21.9.54

Epic. Awesome. Need more pics.

So, how's mike enjoying the crazy ultrarunning world? And how are you enjoying your N1's?

From Mike on Tue, Jul 16, 2013 at 12:22:17 from 66.87.71.11

Such a fun run! I still can't get over how you got me actually wanting to get up at five thirty on a Saturday

From Paul on Tue, Jul 16, 2013 at 13:23:11 from 65.114.209.66

Looks awesome, great pics.

Slow milesFast milesTotal Distance
22.500.0022.50

AM: 7 - Deer Fence South to beyond Millville Canyon.  Felt pretty decent all things considered.  Didn't push too hard, but kept it honest.

T-59:20 (8:29) 800' vert

PM: 15.5 - First Dam - Wind caves trail - Beirdneau Trail - Green - BST - Loop.  Family was still gone so figured why not?  It was 98 degrees at the start.  Yuck.  My first mile (pretty flat)  was 9 mins and things didn't get much better.  It was slow and painful.  I forget how awful that trail is above Wind Caves.  Climbs 2K feet in 3 miles with hardly a trail for 2 of the miles.  Kept an eye out for rattlers.  Thankfully, didn't see any.  Not much fun "running" up that trail.  Luckily coming down the other side makes up for it.  Gonna take it easy now.  Maybe I will ride my bike tomorrow and give my body a rest.  It needs it.

T-2:44:30 (10:37) 3200' vert

Hoka Stinson B Miles: 7.002013 Trail Miles Miles: 22.50PI EMotion Trail N1 Miles: 15.50
Comments
From Jon on Wed, Jul 17, 2013 at 20:08:35 from 107.203.52.135

That's quite the trail to do right after your crazy adventure run.

From Jon on Wed, Jul 17, 2013 at 20:10:13 from 107.203.52.135

Is Mike going to blog, or is he going the Joe route?

(so many questions, so little time)

From Cody on Wed, Jul 17, 2013 at 22:29:42 from 76.27.36.99

Moderation is not my strength.

Who knows about Mike....I think he will blog, for a bit. He wrecked on his bike yesterday so he isn't running much, but then again neither is Joe. Slackers.

From Jon on Thu, Jul 18, 2013 at 20:47:37 from 107.203.52.135

My money is on you at the Bear. As long as you aren't stupid and take 24,000,000 mg of IB again.

From Cody on Fri, Jul 19, 2013 at 20:22:59 from 76.27.36.99

No IB for me...

Money on me for what? Finishing? Under 24 hours? I have no other goals/aspirations than those...

Slow milesFast milesTotal Distance
4.500.004.50

Took it easy today due to time constraints and energy constraints.  Rode the bike for 45 mins up to near Providence Star.  

T-46 mins 500' vert 

2013 Mountain Bike Miles: 10.00
Slow milesFast milesTotal Distance
15.500.0015.50

Logan Peak (9710') - Providence Peak (9598') - Little Baldy (8763')

Final big workout before Speedgoat.  Figured I could run some hills and tag some peaks all at the same time.  Ended up bushwhacking for an hour.  What a mess.

Route was up dry canyon left onto connector to North Syncline until I hit the spring.  Dipped my shirt and hat and filled up.  Retraced my steps until I hit the connector trail that goes straight up to Logan Peak.  On Google Earth, the trail is clearly visible.  I guess it hasn't been used in a few years.  I was getting off trail every 50 feet.  After a while, I got frustrated and gave up only to stumble on the trail heading back down.  I gave it another go, but was soon bushwhacking again.  I decided to just head to the ridge and guess what I found, the trail.  For a bit.

Eventually I made it to Logan Peak tagged the tower and rushed over to Providence Peak.  Big dark clouds were looming and it was getting really late.  I figured I had 1 hour to get down in daylight.  I moved as quick as I could along the ridge to Little Baldy.  There was a trail for a while.  Then more bushwhacking ensued.  I almost cried for joy when I hit the South Syncline trail.  Now racing the sunset I headed back to dry canyon and down it back to the car.  Quite the link-up but I will probably not do that again until snowshoe season as the trail stinks.

T-3:36 (13:56) 5500'

Altra Lone Peak Miles: 15.502013 Trail Miles Miles: 15.50
Comments
From Jon on Thu, Jul 18, 2013 at 20:46:20 from 107.203.52.135

3.5 hrs. Wow.

I ran straight up LP my first summer here. Gave up on a trail and followed the cable up. I remember tons of thigh-high pricklys that kept getting on the inside of my shorts. The people on atv's at the top looked at me like I was nuts. They're probably right.

Wish we had done more adventure runs before I left.

Slow milesFast milesTotal Distance
0.000.000.00

No time/desire

Slow milesFast milesTotal Distance
8.000.008.00

(8)- Temple-Canal Trail-River Trail

Hoka Stinson B Miles: 8.002013 Trail Miles Miles: 6.002013 Road Miles Miles: 2.00
Slow milesFast milesTotal Distance
13.500.0013.50

Richards Hollow 13.5 - 

Starting my taper today for Speedgoat 50K.  Shaved a good hour or two off my typical long run.  Still managed to see a biker, motorcycler, 2 horses (and their riders), 100+ sheep and one angry bee (my eyebrow is still swollen).

T-2:06 (9:20) 2700' vert

2013 Trail Miles Miles: 13.50Salomon XR Mission Miles: 13.50
Slow milesFast milesTotal Distance
8.000.008.00

Providence Canyon Trail - 8

Legs felt good today, but kept things in-check.  Didn't want to over-do it.  I love dirt.

T-1:09:53 (8:44) 1500' vert

2013 Trail Miles Miles: 6.002013 Road Miles Miles: 2.00PI EMotion Trail N1 Miles: 8.00
Slow milesFast milesTotal Distance
5.000.005.00

Planet Walk 5 - 

I forgot how lame it is to run 5 whole miles on the road/pavement.  Lame. 

Hoka Stinson B Miles: 5.002013 Road Miles Miles: 5.00
Comments
From Jon on Wed, Jul 24, 2013 at 20:21:05 from 107.203.52.135

Yeah, don't remind me. 70% of my miles are pavement. Or more. Sucks.

Good luck at SG, man! You know the course, you're kicking butt right now- go rock it. Don't be intimidated by the big wigs- if I can beat Max King, so can you!

Slow milesFast milesTotal Distance
8.000.008.00

Green Canyon 8 - 

Pretty mellow run.  REALLY wanted to run further.  Not a good idea with Speedgoat on Saturday.  Can't wait...

T-1:10 (8:45) 1000' vert

2013 Trail Miles Miles: 8.00Salomon XR Mission Miles: 8.00
Slow milesFast milesTotal Distance
0.000.000.00

Sick- Crappy timing!

Slow milesFast milesTotal Distance
0.000.000.00

Still sick (head cold, headache, wife has Mono).  Not looking good.

Race: Speedgoat 50K (31 Miles) 06:59:22, Place overall: 51, Place in age division: 43
Slow milesFast milesTotal Distance
0.0031.0031.00

Speedgoat 50K

-6:59:22 (11,000' vert)

Not my best day.  Glad I survived (I was wondering for a few hours).  Report will follow when my head is not pounding (don't run a race like this while sick).  

- Summary:  Combination of a head cold, elevation, and a certain extreme endurance event caused my body to make me stop running.  "The Central Governor" was saying STOP.  I knew it was going to happen, I was only hoping it wouldn't be too bad.  It was.

Right from the start I felt like I had already run a 50K. Legs were dead, but the breathing was out of control.  Heart rate felt high, but shoot we are running up a mountain.  What do you expect? 

 Photo of the first 8 miles or so.

I was in 15th-20th place at the top of Hidden Peak (Mile 8.4).  1:45. Right where I thought I should be.  I was mixing it up with the top 3 ladies.  The men were long gone (Sage Canady hit the top in 1:23). Just as expected they flew up the hill.  Sage went on to set a course record in just over 5 hours.  Insane!


 Mile 8 (I am in Red) - 

 

 Yep, that's me.  Thanks to my wonderful wife spectating and taking photos I have these pictures.  

 

The next 3 hours were spent down here -

 

Some sweet singletrack downhill.  Can't complain about that!

 

 

 

 

After the sweet singletrack, we had a short off-trail stint over a saddle then down a crappy ATV road full of rocks.  This is where I realized my downhill skills stink.  I was passed by Ruby Muir wearing 5 fingers (she ended up 3rd).  She was gone.  Very impressive.  I was hanging with Stephanie Howe (eventual winner) for a while too (until it leveled off).

Turned around at Pacific Mine (Mile 15.5) @ 2:50.  Still doing ok, but legs are slowing down.  From this point on, I would not pass a soul and I would become roadkill for anyone nearby.  It was the beginning of the end.  The entire climb up to Baldy was a suffer-fest.  Light headed, wobbly, dizzy, weak, couldn't breathe.  It only got worse the higher I got.  By the time I hit Larry's hole I was done.  I ate and drank lots hoping to improve.  I had completely given up racing and was merely moving just to survive.  No longer with any pride, I no longer cared who passed me and how many did so.  I had to stop to try and catch my breath a few times.  What race?  I am going to die.  Who cares about a race?  The final 750' climb in .4 mile (to 11,000') was a death sentence.  

 

Almost there...

Made it!

 

Oh look, she's taking pictures, I will try to run again.  Ouch.

I stopped to get a hug but secretly wanted her to carry me to the tram.  She gave me some tough love and sent me on my way.   

 

 This is the route down off Baldy towards the tunnel under Hidden Peak.

 

Looking back at Baldy

 

Is Speedgoat Karl sponsored?

One more descent and climb to go.  12 mins down and 42 mins back up the ridge trail to hidden peak (again).  The downhill hurt my body as bad as the uphill.  I got passed by 2 people on the downhill.  That usually doesn't happen...

The Ridge Trail

Ouch

Once over the final climb, I suddenly felt better.  My lower back stopped hurting as bad, my breathing improved.  I could run again.  I was watching my watch and doing some math.  If I hurried, I could break 7 hours.  Things weren't looking too good for a while but once I dropped below 9000' I could breathe again and life was good again.  I managed 3 sub 8 min miles to sneak under 7 hours.  I even had time to slow down so my son could join me across the line.  I didn't realize that my daughter had tried to run with me too.  My fan club at the finish line got this great photo of the finish.

 

So happy to be done....

So, I figure I could run 6:30 on this course healthy with my current fitness.  Slowing down 30 mins felt a lot worse than it was.  I thought I was going to hit 8 hours for a while.  If I even finished.  There is only 1 time I have felt this bad in a race, ever.  The Bear 100.  So I am pretty happy with how things turned out.  I survived!  I think it made my cold worse though.... 

 

Cascadia 7 Miles: 31.002013 Trail Miles Miles: 31.00
Comments
From Jon on Sun, Jul 28, 2013 at 04:48:23 from 107.203.52.135

Glad you survived, and sub 7, too. Bummer about being sick. Get some rest and kick trash at EVL, huh?

From Cam on Sun, Jul 28, 2013 at 12:36:12 from 166.137.209.26

Sick time not feeling good man!

From Dale on Sun, Jul 28, 2013 at 14:52:00 from 69.10.215.11

Survival is definitely underrated. Nice job on a tough day.

From Dave Taylor on Sun, Jul 28, 2013 at 22:17:50 from 174.23.78.118

Great report, I could feel it

From Jon on Mon, Jul 29, 2013 at 19:56:18 from 107.203.52.135

Love all the sweet pics from Bethany. Even if you did leave Lily behind on the last one...

So you describe this as a terrible, blah race the whole time, but it's almost the same time as a few years ago when you felt good. So that's improvement, right?

From Neasts on Mon, Jul 29, 2013 at 20:48:10 from 206.81.149.241

First of all I have to say that your wife is an amazing photographer. Those photos are just amazing and I'm sure capture a great deal of the course's difficulty.

Second, great job on pushing it through even when it hurt and your brain was rebelling and you still had so far to go. That's just admirable on many levels. I heard about Ruby's awesome downhill skills...that would've been SO cool to witness. And is Speedgoat Karl sponsored? Hahaha!

From Mike on Thu, Aug 01, 2013 at 22:40:13 from 76.27.39.14

Great job Cody! Sorry you were feeling sick! It happens to everyone! You're a beast for finishing even being sick! You inspire me my friend!

Slow milesFast milesTotal Distance
7.000.007.00

Day 1 of Backpacking the Wind River Mountains in Wyoming with the 14-17 year old scouts.

 

It started off with a guy (random stranger) having a heart attack? in the grocery store in Pinedale WY.  We were 10 feet away and tried to wake him up until we realized he wasn't breathing and had no pulse.  We were getting ready to start CPR when the police and paramedics arrived (less than 2 mins - very fast).  They tried to revive him unsuccesfully and then carted him off to the hospital.  We weren't sure if he made it or not until Saturday when we asked at the store and found out he died.  Crazy start to the hike.

We hiked in 7 miles to Camp 1 but not before a few more incidents.

- I was not feeling well and caught the flu bug that hit my house last weekend.  It hit me hard at mile 4.5 and I was shaking, freezing, light headed, dizzy, unable to move well, dry heaving, etc.  Basically unable to go on.  I received a blessing and had a quick recovery and was able to make it the 2.5 miles further to our camp location (with some help from the boys with carrying some of my pack weight).  

- About 20 mins after that, a boy decided to check out the scenery at an overlook a little too close and slipped over the edge.  He fell about 20-25 feet and only ended up with a gash in the leg and some bad bruising.  

- Not long after that, we got interrogated by the ranger and was fined $150 for not filling out the proper paperwork we didn't know we needed.  Ignorance is not bliss.  I would later be able to undo the fine (see Friday's entry).

We made camp and called it a day! 

I am counting my backpacking miles as running miles because they were dang hard.  55+ pounds is a lot to carry when sick and you only weigh 135.  

Cascadia 7 Miles: 7.002013 Trail Miles Miles: 7.00
Slow milesFast milesTotal Distance
3.000.003.00

Day 2 of Backpacking the Wind River Range

- Today we took a long breakfast and eventually broke camp to move only 3 miles further inland to Seneca Lake.  I was feeling much better today after puking up dinner.  Ate and drank normal and regained strength.

 

Base Camp  

Cascadia 7 Miles: 3.002013 Trail Miles Miles: 3.00
Comments
From Jake K on Sun, Aug 04, 2013 at 21:54:25 from 67.177.11.154

Fantastic. I've really been wanting to get up there. We feared the mosquitoes in July, though. Seems like the fact that you didn't mention them means they weren't much of a nuisance?

From Cody on Sun, Aug 04, 2013 at 22:02:02 from 76.27.36.99

Not too bad. The higher you camp, the fewer there are. Eating meals was a pain. They would swarm you then. There was a breeze at our lake that helped a ton.

Slow milesFast milesTotal Distance
15.500.0015.50

Day 3 of Backpacking in Wind River Range - 

Today we took a day hike (15.5 miles from base camp) up to the Continental Divide at Indian Pass (past Island Lake and Indian Basin).  It was a fun 3000' climb day.  It wasn't real hard, but was the highest anyone in the group had ever gone (12,180') except for me and one other leader.  It was pretty fun watching them struggle but still make it to the pass.  Well done!

 - We hiked up to the pass shown just left-center.

 

Cascadia 7 Miles: 15.502013 Trail Miles Miles: 15.50
Slow milesFast milesTotal Distance
27.000.0027.00

Day 4 of Backpacking the Wind Rivers - 

Today everyone crashed from the hike yesterday and took a fishing day.  Not much happened around camp.  Luckily, my strength had returned so I went for a little jog.  I decided to run back to the truck and head into town to get the paperwork resolved to save us the $150 fine.  Really, it was an excuse to go running and explore the mountains.  Happily, I headed off and took the scenic route back to the trailhead.  I took probably 30 pictures of lakes that I passed and only got pics of the bigger ones.  Never mind the 50 small ones I passed.  That place is crazy.  Water everywhere.  It was 17 miles and 3:35 to the trailhead.  I grabbed a burger and a shake while in-town and tried not to barf on the run back to camp (10 miles in 2:30).  It really messed with me.  Won't try eating that again before a run.  Got back to camp and took a dip in the freezing lake.

4000' vert - 27 miles - 6:05 (counting all the photos).

 

Cascadia 7 Miles: 27.002013 Trail Miles Miles: 27.00
Slow milesFast milesTotal Distance
15.000.0015.00

Last Day of Backpacking Wind River Range (actually only a very small piece of it).

Today, we packed up and hiked the 10 miles out.  Packs were a bit lighter without the food and fuel.  I felt a million times better than on Tuesday.  I also had gotten used to the 10,300 foot elevation of base camp.  Still heavy breathing on the hills, but no longer all the time.  We made good time except for one incident.  A scout got ahead of the group and then took a wrong turn.  We thought he was in-front of us until we made it to the trailhead and discovered him missing.  We guessed where he went wrong and sent out the search party (me) to find him.  I had a 12 mile route planned to check and we figured we would find him within that route.  I ended up finding him just 2.5 miles or so up the trail.  He had indeed taken a wrong turn and hiked an extra 4 miles.  He was tired and thirsty, but well.  I gave him water and then headed back to the trailhead to call off the (professional) search party.  I did get 5 miles of good trail running in though as a bonus (always thinking of the positive).  

 

The boys killing time waiting for the lost scout.

Cascadia 7 Miles: 15.002013 Trail Miles Miles: 15.00
Comments
From Jon on Mon, Aug 05, 2013 at 20:18:39 from 107.203.52.135

Sounds like a very adventure-ful backpacking trip all around. Heart attacks, ranger fines, puking, lost boys- wow.

Slow milesFast milesTotal Distance
0.000.000.00

Took a day off to try and get better from my sick-o-ness. (I am sure its a word).

Slow milesFast milesTotal Distance
6.000.006.00

Deer Fence 6 - 

Was still hacking up junk, but feeling better. 

2013 Trail Miles Miles: 6.00Salomon XR Mission Miles: 6.00
Slow milesFast milesTotal Distance
9.000.009.00

Birch Canyon 9 miles - 

Joe, Mike and I back at it today.  Still feeling pretty crappy, but had a good time.

T-1:30 2200' vert 

Cascadia 6 Red Miles: 9.002013 Trail Miles Miles: 9.00
Race: El Vaquero Loco (30 Miles) 05:48:46, Place overall: 3, Place in age division: 3
Slow milesFast milesTotal Distance
0.0030.0030.00

El Vaquero Loco 50K - 3rd Place 5:48:46  9000' vert

I am pretty happy with it even though it was 11:35 slower than last year.  Only missed 2nd by 1:25.  I have got to get better from whatever it is I have before I try and race again.  Its hard to race sick.

All around it was a pretty good day.  Joe finally finished a race!  His first since Logan Peak LAST YEAR!  Mike killed it (per my prediction) running a 6:15:47 for 5th place.  David and Tim Nelson both did well in the 25K (JV race).  It was also a rare no-rain year which was nice for Joe and Jenny who slept under the stars.

 Photo courtesy of Bethany Draper

So, the longer version isn't going to be very entertaining.  No deaths or near death experiences like my backpacking trip last week.  Sorry.  Here goes...

I took friday off work and headed up to Cottonwood lake with the Family and trailer in tow.  We found the last remaining spot where you can park a trailer and set up camp.  We spent the rest of the day checking out the lake and playing frisbee and dodging random rain storms.  Just having a good time in the mountains.  Around dark, Joe, Jenny, and Mike showed up with my bib # and hoodie (thanks) and also David Nelson from Washington (formerly from Logan) and Timm (sp) Nelson his younger brother who lives in Alaska.  Yep the race is that cool that Timm would ride a snowmobile for hours to make it to the airport to fly to Seattle then drive with David all the way to Afton for a short 25K thats mostly uphill.  It's that good.

The race started off well with Luke taking his rightful place up front.  I thought he might take it easy on us this year, but within 20 seconds he was already pushing the pace so I let him cruise off into the sunrise...Some guy who ran like a deer stuck on him like glue and the two of them were off.  Plaid shirt deer guy had crazy form, but had a beard so I figured he would do well.

I settled into third with Joe dropping back and two other guys not far behind.  It remained this way up the 3000' in 3.6 mile climb.  Well, for most of it.  The final mile they caught and passed me putting me into 5th.  I was realizing that my climbing gear was broken again.  Warning!  I am about to give an excuse....I was still sick.  There, I said it.  I was lacking energy, ability to breathe, etc due to my (now diagnosed) sinus infection.  

Oh well, I was there to enjoy it and do the best I could.  So, run/hike I did.  I passed one of the guys back running down "balls" but the other guy maintained his 100m lead.  No worries, its a long race.  We cruised past the lakes and admired the red sunrise and especially enjoyed the shade while it lasted.  No rain and no clouds meant things would warm up.  

As usual, the final 3 miles to the turnaround were harder than they should be and I knew things were going to be rough on the return trip.  I saw Luke heading back up and saw he had gained a gap on deer boy but didn't get gaps on anyone else.  I had my #1 crew there at the turnaround and they helped me get ready for the return trip.  I stocked up on Mtn Dew and EFS slurry and went back at it.  

I hit the turnaround 3 mins behind PR pace and knew it wasn't going to be easy to make that up.  I settled into my best sustainable pace and went after 25K roadkill.  They had about a 10 min lead on me so it took awhile to catch them but I was soon knocking them off.  I kept looking for third place guy but never saw him.  I did see deer boy sitting off the trail looking utterly spent.  Very deja vu from last year with Joe. It was almost the exact same spot.

I wasn't moving as fast as I wanted but I was now in 3rd place.  Looking at my splits I lost another 7 mins on my splits from last year by the time I hit the Lakes.  I had no clue at the time and just 'ran'.  I loved the downhill into the lakes and had a blast running kamikaze down those hills flying past the 25K people.  The uphills sucked though.  Period.  I thought I was going to die hiking up balls.  I was going to stop and admire the view but someone had beat me to the best spot. David was just standing there admiring the view.  Who knows how long he stood there hanging out hogging the good view.  Punk.

All uphills finished, I tried to let my legs fly down the final brutal decent to the finish.  I was determined to run this faster this year.  I was doing well I thought, until I got a side ache.  It really hurt.  I had to slow and try and work it out.  I still managed to pass another 5 or so people on the descent and finish in a respectable manner.  

Come to find out, I had run the downhill so fast compared to 2nd place I almost caught him.  He was over 10 mins ahead at the lakes and I finished just over a minute behind him.  If only I had known... 

11:30 slower than last year but still a respectable 3rd place in 5:48:46.  I know I can go sub 5:30 on this course.  Next year..

Mike did really well considering his lack of training lately due to a foot injury.  He managed another 5th place (2 in a row).  Joe, he didn't have as great of a day, but like I said, he finished!  That is an accomplishment any day but especially for him lately.  His leg hurt him and he had to slow to a walk for a lot of the final 8 miles which cost him an hour but if you ask him, he down't care.  It was a great day!  

David and Timm?  Timm did well and dusted his older brother.  Ha!  Well done to both of them with their limited training.  It was great to hang out.  

Lets see, we ate burgers, drank huckleberry soda(s), soaked in the lake, packed up camp, ate at La Beau's (shakes and burgers) and crashed.  A perfect day!

- Sunday, after hacking up a lung all night I went to instacare and saw a doctor.  Neither of us really wanted to do a mono test and figured it wasn't going to change anything anyways so its possible I do have mono BUT he did diagnose a sinus infection and put me on antibiotics.  I think it is actually helping and I am finally breathing normal after 3 weeks of sickness (I am writing this on wed night).  

2013 Trail Miles Miles: 30.00Salomon XR Mission Miles: 30.00
Comments
From Oreo on Sun, Aug 11, 2013 at 08:45:40 from 63.248.220.253

Cody... You and Bryce were right.. That race starts at the turn around!! You looked great heading back up that grinder! You're a Rock Star - Great job!

From Kendall on Sun, Aug 11, 2013 at 09:11:33 from 70.196.195.217

Nice work out there. Thats a crazy fast time on a tough course. Congrats!

From Jon on Sun, Aug 11, 2013 at 22:21:13 from 107.203.52.135

Nice job, man. I really miss that race. Sounds like you and your family had a great time. I just want to know who placed 2nd.

Is that David Nelson from FRB who ran the 25k?

From TylerS on Mon, Aug 12, 2013 at 11:20:08 from 70.102.167.2

Nice race Cody. You really picked off a bunch of runners on the way back. You really have that course down to a science. Glad we got to chat for a minute good luck on your races this year. If you want to run some of the wasatch 100 with me let me know I would love the company!

From Dale on Mon, Aug 12, 2013 at 11:59:22 from 69.10.215.11

Nice job!

From Cody on Wed, Aug 14, 2013 at 22:33:19 from 76.27.36.99

Thanks Nick and Kendall. You guys did well too!

Jon- see my finished report for details.

Tyler - I would love to help pace at wasatch. Count me in. I can't do a lot of miles but 20 or so should be great. Good luck in your final training. You should do well!

Dale - missed you. You should have hitched a ride with David. Maybe next year..

From David Nelson on Wed, Aug 14, 2013 at 23:29:48 from 24.16.181.53

Dale, we may as well start planning that ride in 2014, because I can't keep getting made fun of on this blog for running half the race. (Jon, I've been injured!) I'll show you the overlook (fine, rest stop), it was worth the drive down.

Good race Cody, and fun time seeing you guys. Get well. I'll do a little write up tomorrow.

From Adam RW on Thu, Aug 15, 2013 at 03:29:25 from 71.45.96.54

Nice pic and overall nice experience. Always good to not end a race in the hospital or in the need of one. Glad to hear that you are breathing again as well, kind of important.

From TylerS on Thu, Aug 15, 2013 at 14:44:51 from 63.248.115.19

Cody I am thinking mill creek to Brighton. I believe that is like 15 miles. It will be dark and I will be tired so come with some good stories. Thanks a lot I will get you details when it gets closer.

From Jon on Sat, Aug 17, 2013 at 07:19:52 from 107.203.52.135

Your downhill finish is so impressive. Good job, Cody.

So who will finally beat Luke at this race?

Slow milesFast milesTotal Distance
7.000.007.00

Didn't run this week (until today) to try and finally get better from this sinus infection.  Still coughing a bit but feeling much better.  I am in SLC for a funeral so I took advantage and went up Big Cottonwood Canyon.  Trailhead was 5 miles from my parent's doorstep.  I went up Mill B trail to Lake Blanche.  Pretty steep and rocky.  Views were great though.  51 mins up and 30 mins down with a slow jog around the lake and around at the top. 

T-1:38 2800' vert 

2013 Trail Miles Miles: 7.00PI EMotion Trail N1 Miles: 7.00
Slow milesFast milesTotal Distance
14.000.0014.00

Mill-D to Desolation Lake then beyond on Wasatch Crest trail.  I love that trail.  All very runnable and scenic.  A great run.  Plus I went golfing today.  Nice

T-2:18 (9:51) 3200' vert

Over the past 7 weeks I have run 11 miles on the road and 371 on trails.  That is definitely a record for me.  Love it!  I think I will incorporate a bit more road running though as I feel I have done enough vertical lately and could use some more speed work.  Since I don't do speed work on the track, running on the roads will have to do.   

2013 Trail Miles Miles: 14.00PI EMotion Trail N1 Miles: 14.00
Comments
From Jon on Sun, Aug 18, 2013 at 16:07:59 from 107.203.52.135

That's an impressive trail streak.

You still doing the Bear? It's looking uncompetitive this year so far.

From Cody on Sun, Aug 18, 2013 at 19:18:33 from 76.27.36.99

I just signed up. I figure a few ringers will sign up soon. I am merely trying to stay out of the hospital this year...

Slow milesFast milesTotal Distance
8.000.008.00

Temple - Canal trail to USU campus (8 miles)

I tried to run faster than normal today and managed to run my first mile sub 8 pace.  I even got the final 3 sub 7.  That's fast for me lately.  Pretty sad.

T-60 mins 300' vert 

Hoka Stinson B Miles: 8.002013 Trail Miles Miles: 1.002013 Road Miles Miles: 7.00
Slow milesFast milesTotal Distance
4.500.004.50

So all that "fast running" I did yesterday caused my IT band to flare up.  It really started to hurt today.  I did laps around the fairgrounds staying on dirt and grass.  Then I cut it short and went home to ice it.  Pretty frustrating.

 

Hoka Stinson B Miles: 4.502013 Trail Miles Miles: 2.502013 Road Miles Miles: 2.00
Slow milesFast milesTotal Distance
9.500.009.50

Jardine Juniper with Joe - 

I was really worried about running today.  I could feel my IT band complain while walking around the office.  Once I got to the trail, I warmed it up for a bit before heading out.  The amazing thing was it didn't hurt at all during the run (or after).  I did take it real easy both on the ups and the downs to not aggravate it.  We had a great chat and even got to see the Mt. Elmer fire smoldering up Cottonwood Canyon.  Looks pretty small.  

T-1:28:30 (9:19) 2000' vert

2013 Trail Miles Miles: 9.50Salomon XR Mission Miles: 9.50
Comments
From Jon on Thu, Aug 22, 2013 at 19:25:28 from 107.203.52.135

So if you went easy on all the ups and downs... where exactly did you not go easy? ;)

From Cody on Thu, Aug 22, 2013 at 20:13:33 from 98.202.30.210

When we stopped. That we took pretty serious.

Slow milesFast milesTotal Distance
7.000.007.00

Deer Fence  - 7

Leg only hurt on the pavement. 

T-1:01 800' vert 

2013 Trail Miles Miles: 5.002013 Road Miles Miles: 2.00Salomon XR Mission Miles: 7.00
Slow milesFast milesTotal Distance
7.000.007.00

River Trail - 7

Stokes to Spring Hollow CG.  Leg felt pretty good after the first half mile to warm it up. 

T-56:45 600' vert 

Cascadia 7 Miles: 7.002013 Trail Miles Miles: 7.00
Slow milesFast milesTotal Distance
21.000.0021.00

Long Trail Run with Mike -  

No TOU half for me again this year (still not missing it).  Mike and I went up and ran Stump Hollow to the sinks - Down Turkey Trail to the junction with Little Bear Bottoms ATV trail - followed that trail up to the sinks road- down the dirt road a mile or two until we saw a sign pointing back to Peter Sinks - back down Stump.  Of that big loop, 7-8 miles of it was new for me.  I liked it especially since I figured I would have to come back up Turkey Trail and I didn't have to due to finding the Little Bear bottoms ATV trail route.  Sweet.

I was feeling pretty decent today but wanted to keep the pace mellow.  No complaints about that from Mike as he decided to have a bummer of a stomach issue then a puke then a complete bonk.  Poor guy, it was a rough day for him.  I did a bit more at the end waiting for him and exploring over to Beaver Creek Lodge (they have a well with life-saving water when you are really thirsty).  Leg was not complaining today (except for the first half mile as usual).

T-3:32 (10:06) 3800' vert

Oh, what a beautiful morning 

 

2013 Trail Miles Miles: 21.00Salomon XR Mission Miles: 21.00
Comments
From Jon on Sat, Aug 24, 2013 at 19:47:12 from 107.203.52.135

I was telling my running buddy here just yesterday about Stump Hollow and what a great trail it was.

From Rob Murphy on Sat, Aug 24, 2013 at 19:51:02 from 24.10.249.165

A solid 1:15 TOU Half back in 09 though I see.

From TylerS on Mon, Aug 26, 2013 at 12:48:08 from 70.102.167.2

hat sounds like a fun run! Hey I am just making sure that you are still interested in running a few miles with me on the 100. I was originally thinking Millcreek to Brighton but they wont let cars up Millcreek. So I am now thinking Big Mtn to Lambs. Miles 39-52ish. It will be hot and downhill but I think for now that is what I need help with. Let me know your thuoghts just trying to put together the pieces of this long run! if you think that downhill might hurt your knee then let me know. I understand I am asking a lot of you. Good luck with your training! Thanks Tyler

From Cody on Mon, Aug 26, 2013 at 14:20:39 from 107.0.33.130

Tyler -

Send me your email/phone at drapercody(at)gmail(dot)com

Slow milesFast milesTotal Distance
8.000.008.00

AM: River Trail 8. Legs were feeling good so pushed a bit on the way up but keep it reasonable on the way down.  Didn't want to aggravate the IT band.  So far, its doing better with every day.  

T-1:00:45 (7:36) 400' vert

2013 Trail Miles Miles: 8.00Salomon XR Mission Miles: 8.00
Slow milesFast milesTotal Distance
8.000.008.00

Canal Trail to BST almost to Green - 8 miles

It's getting too dark now for the first couple miles.  Time for a headlamp again.  Bummer.  Trying to navigate the canal trail in the dark was tricky (read slow).

T-1:08 (8:35) 600' vert

Cascadia 7 Miles: 8.002013 Trail Miles Miles: 6.502013 Road Miles Miles: 1.50
Comments
From Jon on Wed, Aug 28, 2013 at 19:00:54 from 107.203.52.135

Word on the street is Speedgoat might do the bear.

From Cody on Wed, Aug 28, 2013 at 20:55:26 from 76.27.36.99

Easy win for him! He should do UROC with everyone else (it seems).

From Jon on Wed, Aug 28, 2013 at 21:10:49 from 107.203.52.135

Too short, too much paved for him, I'd guess.

You can totally beat him at the BEar. It's your home course.

Slow milesFast milesTotal Distance
12.000.0012.00

Ricks - Steel Hollow Loop - 12

Joe and I enjoyed the awesome loop that is the Ricks, Steel Loop.  We kept it pretty chill on the bit up Ricks then started pushing the pace along the road until we hit the descent down Steel.  Joe promptly superman'ed on the trail and was pretty banged up so, nice guy that I am, I passed him and promptly sped up.  I pushed the downhill pretty hard to see how my leg would handle it.  No problem.  Might be sore tomorrow, but so far so good. 

T-1:42:30 (8:32) 2400' vert

2013 Trail Miles Miles: 12.00PI EMotion Trail N1 Miles: 12.00
Comments
From Jon on Wed, Aug 28, 2013 at 21:09:28 from 107.203.52.135

The question is, after you passed Joe from his wipeout, did he later catch you?

From Cody on Wed, Aug 28, 2013 at 21:49:40 from 76.27.36.99

Beat him by 4+ mins.

Slow milesFast milesTotal Distance
10.000.0010.00

AM: Planet Walk 6 - slow

PM: Took the kids to the Track. 4 miles Pushed the girls in the stroller, while my son rode his bike.  The older 2 both did 2 laps. 

Launch Blue #1 Miles: 4.00Ghost 4 Miles: 6.002013 Trail Miles Miles: 1.002013 Road Miles Miles: 9.00
Slow milesFast milesTotal Distance
6.000.006.00

Temple to Canal Trail to BST.  Felt much better than yesterday, but still slow.  Still not used to this running everyday thing.  Haven't been very consistent this summer.  This week is much better. 

T-52:00 6 miles

Cascadia 7 Miles: 6.002013 Trail Miles Miles: 4.502013 Road Miles Miles: 1.50
Slow milesFast milesTotal Distance
25.000.0025.00

Wasatch 100 course - 

My sister-in-law had a baby so a quick trip to SLC just HAD to happen (sarcasm).  We went by friday night and saw them so Saturday morning I opted out and went up into the mountains while everyone visited.  I decided to go check out the final 25 miles of the Wasatch course.  I have done miles 75 (Brighton) to 82 (Pole Line Pass Aid) before but today I wanted to see more of it.  I went on to mile 91 (Ruminant Spring) then shortcut back to mile 83 then backtracked to 75.  I was pretty happy to have a map with me cause there were lots of places to turn off.  I was especially glad they marked the spring cause my ultraspire pack was out of water and I was still 2 hours from the car.  Lifesaver.  I have to say after having run miles 75-91, that they are harder than miles 75-91 of the Bear.  "The Dive" wasn't a big deal, but "The Plunge" sucked.  I do have to say though, that the downhill from Sunset Pass to Ant Knolls is the worst though.  I would not want to do that in the dark.  It would be very slow.  That said, climbing back UP it was WAY worse.  Probably cause I was pretty calorie deficient but man it stunk.  

T-5:42:30 (13:42) 7500' vert

View from Sunset Peak (mile 77.3 of Wasatch100)

View of Timp from mile 86

 

2013 Trail Miles Miles: 25.00Salomon XR Mission Miles: 25.00
Comments
From Neasts on Sat, Aug 31, 2013 at 22:43:32 from 75.169.60.81

Awesome run up there today. We were up on Sunset this morning, too. Beautiful views!

From Cody on Sun, Sep 01, 2013 at 11:49:46 from 76.27.36.99

Thanks - I actually saw you three out running. I actually heard you before I saw you. Noisy gals! Looks like your run was quite the adventure. Gotta love the adventure runs...

From Neasts on Sun, Sep 01, 2013 at 18:53:24 from 75.169.60.81

Oh no, we weren't talking about childbirth, were we? Did we say hello? There were a good handful of people up there today and probably a dozen looked like serious runners. :-)

From je10 on Sun, Sep 01, 2013 at 19:53:40 from 67.166.71.216

decibel level is simply showing that we have adequately learned how to communicate on single track trail. :) survival skill for women, really.

From Cody on Mon, Sep 02, 2013 at 21:16:11 from 76.27.36.99

I doubt you actually saw me. I was sitting on a rock eating a snack while you gals discussed which way to go. Then you took the wrong trail down to the lake. But it looked like a cool trail to check out. Someday I will try it...

Maybe you need to turn down the tunes? No worries...

Slow milesFast milesTotal Distance
28.500.0028.50

Long Trail Run - 

Enjoyed my holiday to the fullest.  Ran 28.5 miles, had a BBQ with yummy steak and ribs, played games, hiked 2 miles with the fam, ate tons of cake and ice cream, played 9 holes of golf.  What a day!

The run was great mostly cause it was off and on raining but never too hard.  It kept things kind of cool.  It was crazy humid though.  The other highlight was seeing way more sheep and cows than people.  That became a problem with footing on the trail though.  Lots of land mines to avoid.  That reminds me.  I ran in a new pair of shoes.  PI EMotion M2's from the St. George Running Center.  I really liked them.  The only complaint was that they have lousy traction in cow pies.  Very slippery.  

I ran from Right Hand Fork (mile 37 of the Bear100) to the bottom of Richards Hollow (mile 23 of the Bear100) and back.  There are two major climbs and descents in each direction.  I think the direction the race goes is slightly harder.  Much longer climb out of Richards.  I ran 2:25 out and 2:31 back.  I wanted to see how today's pace compared to actual race pace.  

T- 4:56 (10:23) 6500' vert

Richards to Cowley

- Today 1:28:30 

- 20 hour pace 1:26

- 22 hour pace (last year's pace) 1:31

- 24 hour pace 1:45

Cowley to Right Hand Fork

- Today 1:02:30

- 20 hour pace 1:11

- 22 hour pace  (last year's pace) 1:09 - probably too fast. 

- 24 hour pace 1:25

2013 Trail Miles Miles: 28.50PI Emotion Trail M2 Miles: 28.50
Comments
From Jon on Mon, Sep 02, 2013 at 21:23:22 from 107.203.52.135

Trail M2, I'm assuming? Those and the Trail N2 are my favorite, along with the road M3.

Does anything have traction in cow pies? Maybe some Inov8, I'd guess.

At least race pace is slower than run pace. Remember, start slow and then ease up...

Slow milesFast milesTotal Distance
15.000.0015.00

Bunchgrass - White Pine trails to White Pine Lake - 

Ran with Mike.  Pace was medium on the way up.  I was feeling good.  Had lots of cows and cow pies to dodge again.  Made it to the lake and turned around.  I quickly left Mike behind.  I guess the pace was too hard on the way up and he was spent.  I stopped at the critical junctions to wait for him.  No big deal.  I was able to add on a half mile at the end while waiting to make it an even 15 miles. 

T-2:18 (9:12) 3300' vert

2013 Trail Miles Miles: 15.00NB 1210 Leadville Miles: 15.00
Comments
From Dale on Thu, Sep 05, 2013 at 10:27:25 from 69.10.215.11

Thought this might be a good read for you:

http://www.runnerskneeprogram.com/treating-the-real-causes-of-itb-syndrome/

From Jon on Thu, Sep 05, 2013 at 20:45:33 from 107.203.52.135

Is Tim Adams still coming to run the Bear?

From Cody on Thu, Sep 05, 2013 at 21:16:54 from 76.27.36.99

Dale -

I agree with the article! Thanks

Jon -

Yep he is. Want to join us for a pre-race BBQ at my house? He'll be there...

From Jon on Fri, Sep 06, 2013 at 19:20:16 from 107.203.52.135

I'd love to join you. If you pay airfare. And get me to Atlanta for my 50 miler on Saturday.

Slow milesFast milesTotal Distance
2.000.002.00

Hour of ultimate frisbee

2013 Trail Miles Miles: 2.00Altra Superior Miles: 2.00
Slow milesFast milesTotal Distance
22.000.0022.00

Pace Report Wasatch 100 - 

Paced Tyler Shepherd from Lambs (mile 52.5) to Brighton (mile 74.5).  

7500' vert climbing 4800' vert descending

T- 6:28 or so

Tyler came into Lambs in pretty good shape.  He had totally sandbagged the first 2 aid stations in the race and had progressively picked up the pace and also picked off people all day long.  He was shooting for 30 hours and that was looking very good for him.  He came into Lambs canyon right on 30 hour pace but with momentum to be closer to 28 hours by the end.  He was down 10 pounds or so but looked WAY better than everyone else coming into that aid.  It was HOT (96 degrees) and exposed.  Carnage was everywhere.  His father and friend were crewing for him so the three of us got him fed and cooled down then off we went.  

The hike up Lambs over to Millcreek was slow as he took it easy to conserve.  Time was really unimportant as the goal was to finish.  At that point it looked like an done deal.  Little did we know the stuggles ahead.  Right as we left Lambs a huge cloud of dust came and turned day into night.  Very crazy.  I loved the trail and will have to visit it again soon.  We hit Millcreek canyon right before dark and set to hiking up the 3 mile asphalt stretch.  

Ugg, really?  Asphalt?  At least the road was closed to crews so that the cars were at a minimum. We kept it at a hike and as such the road was slow and boring.  Once we hit the aid, we needed to turn on our lights.  Fed and watered we then proceeded to tackle the nearly 3 mile stretch to Dog lake.  Yep more uphill.  We proceeded to pass plenty of folks as we made it to the lake.  The short descent to Blunder fork was rocky and uneven.  Tyler kept things pretty conservative.  He was around 12 min/mile pace on the downhill.  Yet, it wasn't too soon after that downhill that Tyler began to complain of knee pain.  No big deal, pain is normal at this stage.  Try and ignore it and continue.  He did just that.  More climbing up past Desolation Lake and up to Red Lover's Ridge (10,000').  He got things rolling on the flatter stretches along the ridge.  We continued to make decent time, but was generally slowing down.  We continued to pick off a few runners every so often.  One of them was not looking good at all.  Weaving and bobbing and generally looking pale and wasted.  I stopped to chat for a bit to check on him.  He seemed to be ok and coherent but definetly in a bad way.  In contrast, Tyler was still bouncing along and eating well and drinking plenty.  The only issue was the now near constant gritting of teeth and slowing to a walk as his knee bugged him.  

Scott's Peak Aid (mile 70) was a welcome sight.  5 miles to Brighton with most of it downhill.  I figured we could jog it slowly and still make up time on his 30 hour splits.  Normally, that would have been fine but with the knee thing getting worse, it became a battle to keep moving at all.  He ran some, walked some until it finally became too painful to run.  So walk we did.  The last 2 miles into the aid, he was in real serious pain and was not looking like he could continue.  I tried to keep things light and hopeful for a miracle but knew that the acute pain he was experiencing was unlikely to stop until he did.  

Brighton was a zoo.  Bodies and crews all over the place.  We worked to give first aid to Tyler and get the knee better.  Any movement caused pain at this point.  Walking was near impossible.  Poor Tyler, his wife and crew disappointed, but mostly Tyler himself was so sad and mad and just plain irritated that his leg would not allow him to continue.  We tried everything we could think of for about 90 mins before we decided to call it a day. DNF.  Another victim to Brighton.  Only it wasn't for nutrition or hydration or poor pacing.  He tackled both of those perfectly.  It was out of his hands.  

My first "failure" as a pacer.  Technically, I got him to Brighton and Dan was to take him to the Finish.  So, its Dan's failure.  Ok, not true.  Did he run the downhill too fast to mess the knee up?  No way.  I pretty much walked to keep up on that downhill.  I think it was the hours and hours of climbing he did on severly tired and worn out legs.  A doctor visit should shed some light on the final diagnosis. 

Rest well and hope you are back running soon Tyler.  Thanks for the opportunity to experience the joys and pains of another 100 mile run.

2013 Trail Miles Miles: 22.00PI Emotion Trail M2 Miles: 22.00
Comments
From TylerS on Tue, Sep 17, 2013 at 09:30:18 from 70.102.167.2

Cody you are awesome!! You did a great job at pacing me. You got the 8+ lbs back on me and I was excited to hit Brighton and go and kill the 2nd half of the course. I loved your stories and was so glad that I had you pacing me. I so badly wanted to finish, the thought kept coming into my mind. NO MATTER WHAT DON'T LET ME STOP. The exact words that you muttered to your wife. I still think of that and wonder?? My wife says there was a reason that I didnt finish?? What that is I have no idea. I hope to draw next year and try it again. Thanks again and I hope we can get out on some trails this fall/winter. Good luck on the Bear I will be tracking you from my deer stand!!

Slow milesFast milesTotal Distance
8.000.008.00

Providence Canyon trail 

Saw 0 people on the trail and 4 deer.  Success.  The biggest problem today was that my headlamp was practically worthless with nearly dead batteries.  Made the trip up pretty slow.  

I am now on Strava.  Pretty fun to play with.  Big waste of time.  With some efforts I could really set some sweet times...

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

2013 Trail Miles Miles: 6.002013 Road Miles Miles: 2.00PI EMotion Trail N1 Miles: 8.00
Slow milesFast milesTotal Distance
9.000.009.00

Tabernacle - Temple - Canal trail - BST to random sign and back

Felt pretty good and thought I was going faster than I was.  Oh well, easy day.

T-1:12:12 (8:00) 725' vert

2013 Trail Miles Miles: 6.002013 Road Miles Miles: 3.00NB 1210 Leadville Miles: 9.00
Slow milesFast milesTotal Distance
11.500.0011.50

Spring Hollow and Crimson Trail loop - 

Really, it was an aborted Spring Hollow run.  The plans changed when the rains completely drenched us.  It was wet cold and windy.  And we were heading higher and higher up the mountain.  Yep, we whimped out.  Once we went down, the rains stopped though.  Figures.  So we hopped onto the Crimson Trail and did the loop.  Pretty serious climbing today!

T-2:08 (11:08) 4000' vert

2013 Trail Miles Miles: 11.50Salomon XR Mission Miles: 11.50
Slow milesFast milesTotal Distance
6.000.006.00

6 Miles - 

Much needed blah run.

53 mins

Ghost 4 Miles: 6.002013 Road Miles Miles: 6.00
Slow milesFast milesTotal Distance
7.000.007.00

Deer Fence - 

Some in the rain some without...Wore a jacket un-necessarily.  Heat training I guess.

T-1:01:50 (8:49) 750' vert

Cascadia 6 Red Miles: 7.002013 Trail Miles Miles: 5.002013 Road Miles Miles: 2.00
Slow milesFast milesTotal Distance
23.000.0023.00

Final Long Run (before the really long run) -

Mike joined me for another awesome run on the Bear course.  We ran from Franklin Basin Aid (mile 61.5) to Logan River Aid (mile 69.5) to Beaver Mtn Aid (mile 76) then back to Logan river aid then down the dirt road (shortcut) back to the car.  

Boring Splits

- FB to LR 1:30 (1:41 = 20 hour pace)

- LR to BM 1:18 (1:32 = 20 hour pace)

- BM to LR 1:10

Total - 4:15 5000' vert

2013 Trail Miles Miles: 23.00PI Emotion Trail M2 Miles: 23.00
Comments
From Jon on Sun, Sep 15, 2013 at 14:17:11 from 107.203.52.135

Are they still not allowing crew at LR aid anymore?

I've seen a number of photos from that exact spot...

From Cody on Sun, Sep 15, 2013 at 20:34:35 from 76.27.36.99

Nope they are not. Even though they moved the aid to the river crossing it is still off limits (or so the website says).

I seem to recall taking your photo once or twice there...great spot to pee with a view.

Slow milesFast milesTotal Distance
8.000.008.00

Providence Canyon trail  - 

Little faster this week up and down.  I had batteries for the headlamp.  Good thing cause it was dark for 5 of the 8 miles.  Fall is here...

T-1:06:13 1500' vert 39:40 up 26:33 down

2013 Trail Miles Miles: 6.002013 Road Miles Miles: 2.00Salomon XR Mission Miles: 8.00
Comments
From Jon on Tue, Sep 17, 2013 at 19:59:36 from 107.203.52.135

Fall is definitely here. Our low was only in the low 60's today.

Slow milesFast milesTotal Distance
9.000.009.00

Tabernacle - Temple - Canal trail - BST to random sign and back

Nice and easy pace today.  Watched a nice lightning show over by valley view highway.

T-1:15 (8:19) 750' vert

Altra Lone Peak Miles: 9.002013 Trail Miles Miles: 6.002013 Road Miles Miles: 3.00
Slow milesFast milesTotal Distance
0.0011.0011.00

Jardine Juniper sans tree but with an extra loop at the top.  11 miles - 

Joe and Mike both dogged me today so I was on my own.  Decided to start my taper tomorrow AFTER today's run.  Went pretty hard from the start.  27 mins to first saddle.  38:30 to start of loop.  First loop in 12 mins (1.5 miles), second in 12:12.  Finish last 4 (downhill) in 25:43.  I kept the uphill at 80-90% and the downhill at 75%.  Didn't want to wreck or tweak something.  I figure I have another 5 mins I could shave off.

Now I know this is not as fast as Jon's PR run but I like this version of the run better since 9.5 miles (Jon's version) is too short.  11 is better.  But since mine is now on Strava it's official.  Jon, you should add your FKT to Strava and we can compare.  

T-1:28:25 (8:02) 2100' vert

Tomorrow begins my taper.  I am betting my flat run tomorrow will be 1-1.5 mins/mile slower than this run.

2013 Trail Miles Miles: 11.00PI Emotion Trail M2 Miles: 11.00
Comments
From Jon on Thu, Sep 19, 2013 at 15:04:59 from 107.203.52.135

I actually just tried to upload my file, but Strava says there is no time associated with it so it's invalid. Sorry. 1:11 is still the time to beat for 1 loop.

From Cody on Mon, Sep 23, 2013 at 10:46:09 from 107.0.33.130

Lame - I guess you just made it up then...

Slow milesFast milesTotal Distance
5.000.005.00

5 Easy miles - FG - PW Loop 

39 mins

Launch Blue #1 Miles: 5.002013 Road Miles Miles: 5.00
Slow milesFast milesTotal Distance
9.000.009.00

Met Nick McCombs at the Tabernacle and took him on a tour of the Canal Trail and BST.  Luckily it was dark and we were on a trail for most of it.  That kept the pace reasonable.  All except for the climb up BST from First Dam.  That boy can climb.  About killed me.  Fun run.

T-1:08:45 (7:38) 750' vert

2013 Trail Miles Miles: 6.002013 Road Miles Miles: 3.00PI Emotion Trail M2 Miles: 9.00
Slow milesFast milesTotal Distance
10.000.0010.00

Short Trail Run - 

Went up Green from King Park.  Nice and easy.  Less than a week until the big day.  Feeling healthy and fit...Knock on wood.

T-1:28 (8:50) 1350' vert

2013 Trail Miles Miles: 10.00Salomon XR Mission Miles: 10.00
Slow milesFast milesTotal Distance
5.000.005.00

Deer Fence Easy -

No deer today.  Just a big fence.

T-43:40 (8:43) 600' vert

Cascadia 7 Miles: 5.002013 Trail Miles Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

River Trail easy - 43:40 400' vert

Yesterday and today I have had the sniffles.  Gonna rest up until The Bear.  Can't be getting sick.  

-Goals for the race:

#1 - Stay out of the hospital

#2 - Finish while still completing goal #1

#3 - Sub 24 hours

#4 - Sub 22 hours

#5 - Win...yeah right...

2013 Trail Miles Miles: 5.00PI Emotion Trail M2 Miles: 5.00
Comments
From Jon on Tue, Sep 24, 2013 at 21:12:18 from 107.203.52.135

#4.5 - beat Jon's time.

From Neasts on Thu, Sep 26, 2013 at 09:32:08 from 75.169.60.81

Good luck this weekend, Cody. I'm fully expecting a race report this year that doesn't involve near-death. :-)

From Dale on Thu, Sep 26, 2013 at 22:46:18 from 69.10.215.11

Don't forget to have some fun too!! Have a great race.

Race: Bear 100 (100 Miles) 23:37:00, Place overall: 19
Slow milesFast milesTotal Distance
0.00100.00100.00

Bear100 - 23 hours 37 mins

Second time's the charm (see last year's DNF).  It was hard fought and I nearly dropped, but I fought back and got the sub 24 buckle.  Lots of awesome pics courtesy of Bethany Draper (crew chief and most awesome person in the world).

The drawn out details....

Race day dawned with light snow and lots of clouds.  It was going to be cold all day long.  

Section 1 - Start to Leatham Hollow (~20 miles)

The initial climb up Dry Canyon felt very relaxed and easy.  The lead pack eased away from me and I found myself in roughly 15th.  I was at the tail end of a long train and content to sit in and zone out.  The snowline was about at 8000'.  Basically, it was pretty uneventful until we hit the Welches Jeep trail doubletrack.  Once we hit that, the pace picked up.  I passed a bunch in my train.  Cruised the downhill and then basically maintained position on the climb into the aid at mile 10.5.  I caught Andy Dorias on the climb and we ended up chatting and passing the time until Leatham.  We were in roughly 10th at the aid and I hit the split in the exact same time as last year.  It felt easier this year though.  One thing to note was that I saw maybe 3 course markings from the start to this point.  Luckily, I knew the route and those behind could follow mud and snow prints.  Someone dropped the ball on the first 12 miles of the course with regard to markings.  Things improved once onto the descent and for most of the rest of the course.  

The main thing to note was the immediate pain I felt in my back, hamstring, butt, groin etc on the descent to Leatham Hollow.  I slowed up and made sure to take care of it best I could.  It would not improve for hours....

Section 2 - Leatham Hollow to Right Hand Fork (~17 miles)

My running companions Andy and Ryan Chase would blow through Leatham and I stopped to refuel.  They would slowly pull away.  Andy ran 22:28 and Ryan finished in 23:15.  I was becoming quite worried with my leg.  I figured out it was my nerve pain from my bulging disk acting up.  Perhaps the cold weather, combined with the steep climbs/descents was causing the pain.  It was severely limiting my power.  On the climb up Richards Hollow I was passed by a handful of runners.  I had energy, but no pushoff.  Even though it felt really slow, I only lost 6 mins on my last year's splits from Richards to Cowley and another 8 minutes from Cowley to Right Hand Fork.  Not terrible, but worrisome.  I knew I had a long day ahead so was optimistic the pain would go away somehow.  

This section was the warmest all day long. Maybe in the 40's even.  I wore a short sleeve shirt, "arm panties", gloves, shorts.  I think I even saw the sun too.  A far cry from the hot day we had last year.  

Section 3 - Right Hand Fork to Tony Grove (~15 miles)

My awesome crew was in full-force at RHF.  I had my wife (crew chief) who helped me all day and all night.  My Parents were taking care of the kids who had made cool signs and everything.  Tim's girlfriend was there.  And of course, Joe and Mike were there.  Mike would start his pacing duties from RHF.  It was great to have the boost from friends and family. 

The back/leg issues seemed to get worse with every step.  Every uphill would be harder and harder to even hike let alone run.  Every downhill caused pain and would be really slow until things loosened up.  My M.O. was to walk the uphills and most the flats but run the downhills at a decent pace.  It was something.  

I took a while at Temple Fork to regroup and change shoes.  I was thinking maybe the shoes could be contributing to the back pain.  I was trying everything.  Mike was trying so hard to be a good pacer and help me out.  He suggested running while hunched over (like I was touching my toes), laughing, crying, dancing, singing, peeing, basically anything.  Good man!  

The climb up Blind Hollow was the most miserable hike of my life.  Thick mud, extreme pain, no energy, cold weather, snow, everyone passing me like I was standing still.  It is tough to watch someone hike past you and be out of sight in 30 seconds.  While Hiking!  Ouch.  I couldn't move.  Did I mention the soul-sucking mud?  I did the math and figured I was lucky to be doing 2 mph.  I could finish in 25 hours.  Did I really want to do that?  Would I do further damage to my body by continuing?  We FINALLY made it to the top of the climb and tried to get things rolling on the downhill.  The pain was extreme.  It was very slow at first until things loosened up a bit.  I finally bit my lips and grunted my way down the hill.  I figured it hurt to go slow or fast so might as well go fast.  It actually worked.  I was able to loosen up and actually get going.  I actually felt reasonable pulling into Tony Grove.  

Section 4 - Tony Grove to Beaver Mountain (24 miles)

A long stop at TG to regroup and try and revive was in-order.  I could have easily justified stopping there.  I almost did.  But, I couldn't yet.  I knew I could make it to the next aid.  I had my wife rub my spine and try and separate my vertebra.  Some icy hot and a tylenol and off I went.  I got about a quarter mile up the trail and froze.  The wind was whipping, the snow was falling.  I was cold.  I decided to get some pants on.  Yep, pants.  I made pacer Mike go back and get them.  While he was gone, I tried running.  Uphill.  Amazing.  I could do it!  My body was working again.  The back/leg pain was gone.  I couldn't believe it.  I wasn't running fast, but I was running.  Mike was shocked when he returned.  I had to take off shoes to get my pants on so lost a few mins but before long I was back running.  We met up with Brian from SLC who would stay within 5 mins of us all the way to the finish.  I ran the whole way nearly into franklin basin only losing 12 mins from last year.  Most of that was probably putting on my pants.  

I was so happy to be back!  My wife was happier.  I thought she was going to blow a gasket worrying about me.  She couldn't sit around the aid so she hiked up a mile or so up the trail to meet me.  She was surprised by how soon I arrived.  Amazing recovery.  

At Franklin I ditched Mike and picked up Joe for the final 40.  Mike would continue on with Tim who was only 60 mins behind at Tony Grove.  The climb up Steam Mill was not as brutal as last year.  I had some of my power back and could actually power hike.  I did forget my light and had to send back Joe to get it.  Luckily it wasn't too far out of the aid.  Thanks Joe.  I ran this stretch in the same time as last year.  It felt like I was flying even if I wasn't going all that fast.  It was relative.  

I actually started passing people back.  I could manage a walk/run routine for the climb up Petersen Hollow and could actually run the descent into Beaver Mountain. Life was good again.  I did run the section from Logan River to Beaver Mountain slower than last year, but I don't care.  

I actually didn't have a watch since Temple Fork.  I had no idea how I was doing until I hit the aid stations and asked the time of day.  I then compared it to my 24 hour pace chart.  I actually had a chance to break 24 hours.  I couldn't believe it.  I could do it!

Section 5 - Beaver Mountain to Finish (~24 miles)

So far, no signs of 'Rhabdo'.  I am confident that I will not have the issues from last year.  My wife was not so confident.  I was feeling 'good' last year at Beaver Mountain just like this year.  I took another Tylenol (final one) and pressed on.  I was soon joined by Brian (again) and Shane Martin (Mr. Rocky Mountain Slam).  Shane would move ahead eventually and I would pull ahead of Brian by a few mins.  The climb up Gibson was brutal as ever and I didn't even try to run it.  I was in conserve mode.  Trying not to blow up.  Feeling like I could very easily I opted to stick to a slower pace.  I lost 5 mins on last year's splits but couldn't care less.  I wasn't pooping blood.  My insides were staying on my inside this time.  I could touch my stomach and back without crying in pain.  Success!  

The snowy descent into Beaver Creek was a celebration this year.  I was running and having a great time.  I was absolutely miserable, but loving it!  I was going to finish.  I picked up 4 mins per mile over last year's splits here.

The climb out of the aid and up to Ranger Dip was demoralizing.  I could not climb.  I was weak and my breathing was through the roof.  Barely moving I eventually made it to Ranger Dip.  Only 8 miles to go.  One short, steep climb then the longest nastiest descent to the finish.  The climb about killed me.  I had to stop and stare at my feet for a few seconds contemplating how I could pull off a double homicide.  First kill my pacer who while he has good intentions of helping I am convinced is trying to kill me.  Then end the misery somehow.  Maybe I could shove my gel flask down his throat and he would choke.  Ok, fine I will keep going.  You win Joe.  

The descent was steep and pain-inducing.  My quads were toast.  We were moving pretty well though.  Picked off another guy and were on the hunt for Brian.  We wouldn't catch him even with our 7(ish) min miles on the final stretch. The finish line was glorious!  I immediately asked what my finish time was.  He said 23:57.  I was shocked.  I couldn't believe it was so close.  Either he or I were hallucinating though because my actual time was 23:37.  That's better. Done!  Satisfied.  Could I run it faster?  Absolutely.  Will I?  Maybe.  I got my sub 24 and showed all those people who told me I couldn't/shouldn't that I could.  Ha!  Ok, I'm done gloating.  I was satisfied.  

Special Thanks to my crew and family and friends.  Never could have done it without you.  Thanks for being so selfless in such a selfish sport!  Love you!

Now the pics - 

Leatham Hollow

Cowley canyon

(crew) - Grandma and the girls

The road to Temple Fork

Joe "on watch"

At Temple Fork

My boy at Tony Grove

Tony Grove

The kiddos at TG

Leaving Tony Grove 

Franklin Basin

Joe's and Tim's significant other(s) 

Joe's Jenny - She was waiting patiently for him all night...usually asleep.

Mike and Azusa

Beaver Creek Campground

THE CREW!

The pain!

My personal favorites - Ranger Dip 

The Finish!

The Celebration Burger at A&W

The Buckle

2013 Trail Miles Miles: 99.002013 Road Miles Miles: 1.00Salomon XR Mission Miles: 56.00PI Emotion Trail M2 Miles: 44.00
Comments
From Neasts on Sun, Sep 29, 2013 at 17:19:51 from 75.169.60.81

This is your first 100 finish, right? What a way to initiate yourself into the club, with such a hard course and terrible weather. GREAT job!

From Logan Fielding on Sun, Sep 29, 2013 at 22:20:00 from 74.211.12.125

Nice work Cody. I can't wait to read the full report. I am flirting around with the idea of doing my first 100 in the spring. Any suggestions? I was thinking Zion since it is close and I can train on it.

From Dale on Mon, Sep 30, 2013 at 09:58:56 from 69.10.215.11

Way to go Cody. Who doesn't (at least) nearly drop during a 100? Glad you're not writing this from the hospital....er, right? Congrats on the sub-24 finish.

From Kam on Mon, Sep 30, 2013 at 20:36:22 from 68.66.163.179

sub 24? Wow!

From Cody on Mon, Sep 30, 2013 at 22:55:45 from 76.27.36.99

Neasts - Yep, first finish! Thanks

Logan - sounds perfect. Joe, Mike, and I are hopefully heading down for the 100K.

Dale - That is right, no hospital! = Success.

Kam - Thanks

All- full report is now up. With Pics even!

From Paul on Tue, Oct 01, 2013 at 08:17:23 from 65.114.209.66

I was holding out for the full report...

Congrats! I'm sure that's a monkey off your back after last year (or a bear off your back). Glad you kept your insides on the insides.

From Neasts on Tue, Oct 01, 2013 at 12:01:16 from 75.169.60.81

That report and your wife's photos were worth the wait. Actually it was worth the wait just to see that photo with the campfire and the starry sky. (Talent!) Still, no near-death experiences, unless you count the premeditated double-homicide, which is good. :-) It's always amazing to me the highs and lows and below-lows that you 100ers go through. Maybe one day I'll dare give one a go. And 7ish-min miles at the end of such torture?!

From Dale on Tue, Oct 01, 2013 at 12:09:08 from 69.10.215.11

Epic. Fantastic pics too. Which 100 is next? Wasatch? Grand Slam? Inspire me!

From Jon on Tue, Oct 01, 2013 at 20:53:00 from 107.203.52.135

Quite the adventure. Sounds cold and painful, though at least you were able to keep moving and eventually feel better. Great story for a first finish. Love all the pics, too, especially the night ones with the fog.

I can't imagine how cold it would be out there for your crew, too, standing around. What happened to Tim? Why the DNF?

You putting in for Hardrock?

From Kendall on Thu, Oct 03, 2013 at 10:14:55 from 208.187.252.10

Helluva run Cody...and your first hundo? Way to make the rest of us feel sub-par!

Haven't finished your write-up but the pictures are incredible. Did you happen to get a shot of the hillside about 3 miles outside Tony Grove? (Aspens, snow, sky--incredible color.)

Congrats on the sub 24 and effort. Well-done!!!

Slow milesFast milesTotal Distance
5.000.005.00

I thought the recovery was going well.  I guess it was, until I tried to run today.  Within 10 feet my butt/groin/hamstring thing that bugged me for 90 miles of the Bear was very present.  Bummer (get it?).  Went 1 mile without much progress so decided to head back and try out the bike.  No pain at all walking or biking.  Only running.  Guess some cross-training is in order.  No rush to get back though...

Cascadia 7 Miles: 2.002013 Trail Miles Miles: 2.002013 Stationary Bike Miles: 3.00
Slow milesFast milesTotal Distance
4.000.004.00

Lunch: Went walking for 1.5 miles at lunch to work out the kinks.  Felt pretty tight.

PM: Went for a 2.5 mile walk in the evening.  Jogged a bit here and there to test things out.  Hammy still not feeling quite right.

 

2013 Road Miles Miles: 4.00
Slow milesFast milesTotal Distance
4.000.004.00

AM: Did my usual exercises mixed with 1/2 mile of treadmill walking and 5 mins of hard bike riding.

PM: Pushed the kids in the stroller for 4 miles.  Leg felt ok going 9min/mile but a bit iffy any faster than that.  Put a lot of my weight onto the stoller and it helped I think.  Slowly progressing.

Ghost 4 Miles: 4.002013 Road Miles Miles: 4.00
Slow milesFast milesTotal Distance
3.000.003.00

Another cross-training day.

2013 Stationary Bike Miles: 3.00
Slow milesFast milesTotal Distance
6.000.006.00

Deer Fence 5 - 

Couldn't stand being away from the trails.  Ran 5 on Deer Fence then walked for 1 on Providence Canyon Trail.  So nice to be out, even if it was dark and early.

T-44:30 + 17' 900' vert total

2013 Trail Miles Miles: 6.00Salomon XR Mission Miles: 6.00
Slow milesFast milesTotal Distance
7.000.007.00

Canal Trail and a bit of the BST.  No good news to report.  Still struggling with this injury.  I still think it is my bulging disk causing nerve pain.  Not positive though.

T- 1:02 (8:53) 600' vert

Cascadia 7 Miles: 7.002013 Trail Miles Miles: 6.002013 Road Miles Miles: 1.00
Comments
From Mike on Mon, Oct 14, 2013 at 15:25:43 from 129.123.141.94

Get better man! I wanna do the grand canyon run! You can do it!

Slow milesFast milesTotal Distance
9.000.009.00

Hike/Run with the family (parents and sister) -

Gorgeous afternoon to hit the trails.  Lots of people had the same idea as the trails were busy.  We headed up to Lake Blache (Mill-B) at a hike.  We took lots of photos and enjoyed the views.  I wore levis to try and keep me from running.  That lasted until the descent.  I was cold (9000' elevation) and snow on the ground so I started running to warm up.  Then, I figured why not?  I jogged the rest of the way down.  Now I had 30 mins to spare so I headed up Broads Fork trail for about a mile then decided to jog back down.  The family was still not there so I hiked back up their trail until I met them.  Loved it.

T-1:50 up, 38 down, 50 up/down/up/down, 3700' vert ~9 miles

2013 Trail Miles Miles: 9.00Altra Superior Miles: 9.00
Slow milesFast milesTotal Distance
6.000.006.00

Providence Canyon and Deer Fence - 

Combination run/hike today.  More running than hiking, but I hiked the steep stuff to help out the injury.  It hurts it to push off hard and/or run fast.  I am thinking it is my satorius. Not sure.

T-1 hour (9:50) 1000' vert

2013 Trail Miles Miles: 6.00NB 1210 Leadville Miles: 6.00
Comments
From Jon on Mon, Oct 14, 2013 at 20:23:43 from 107.203.52.135

Satorius? Now you're just making up words.

Slow milesFast milesTotal Distance
8.000.008.00

Main to Canal Trail to BST to NEW upper canal trail.  I loved the new trail.  Flat and covered with Bark chips.  Perfect for some fast running.  I only went 3/4 mile on it before having to head back but it goes from BST to 2nd Dam.  Roughly 2.5 miles.  Leg was still sore but definetly the best it has been since the Bear.

T-1:02:15 (7:46) 350' vert

Hoka Stinson B Miles: 8.002013 Trail Miles Miles: 5.002013 Road Miles Miles: 3.00
Slow milesFast milesTotal Distance
9.000.009.00

Green Canyon with joe - 

Leg was tight but not painful.  Great run Great weather.

T-1:14:30 (8:18) 1100' vert

Hoka Stinson B Miles: 9.002013 Trail Miles Miles: 9.00
Slow milesFast milesTotal Distance
0.000.000.00

Day Off - 

Slow milesFast milesTotal Distance
16.000.0016.00

Mendon Peak (8766') 

Today I tagged the peak from the house.  It was a proper Bike/Run/Bike routine.  9.25 miles on mountain bike climbing 1000' vert (all in final 2 miles) in 50 mins.  Ditched the bike and headed up Deep Canyon to Mendon Peak.  Tooks things at a medium effort up the trail enjoying the views and trying not to freeze.  I wore too many clothes for the bike ride but not enough for the run.  The canyon was in the shade of the morning and brrr. 

Hit the peak in 1:13 took the mandatory photos, ate a snickers and went down.  Enjoyed cruising down the hill taxing the quads.  Made it down in 42 mins and back to the bike.  ~8 miles and 3400' vert. 

The bike home was fun as I got to cruise down the big hill to the valley bottom.  Too bad the dirt road was all washboarded and nasty.  Hit 38.5mph on the paved portion of the road.  Scary for a bike (for me at least).  Nothing fell apart so I got to pedal all the way home.  32 mins and 9.25 miles.  

Great morning followed by some rock climbing with the kids at RockHaus.  Good times.  Now I need to get the trailer ready for some 'camping'.  Fun day off of work.

Total Time: 3:10 4500' vert

The route up Deep Canyon

View from the top...

2013 Trail Miles Miles: 8.002013 Mountain Bike Miles: 18.50Salomon XR Mission Miles: 8.00
Slow milesFast milesTotal Distance
12.500.0012.50

Spring Hollow with Mike - 

Today was another big vertical day.  My leg was pretty happy with me so I decided to push my luck (again).  As long as I run steep stuff it is fine.  We went up to the forest service road and a bit on that until the mud tested my patience.  We quickly threw in the towel and headed back.  The upper 1000' of elevation was covered in snow and made for slow going uphill but fun cushy running going down.  Great run.  Good to be back in action.

T-2:25:45 (11:44) 3800' vert

2013 Trail Miles Miles: 12.50PI Emotion Trail M2 Miles: 12.50
Slow milesFast milesTotal Distance
9.000.009.00

Canal trail(s) -

Easy pace due to feeling the effects of a fun weekend (of running).  Enjoyed the new trail again!

T-1:13 (8:05) 450' vert (148 BPM ave)

Hoka Stinson B Miles: 9.002013 Trail Miles Miles: 6.002013 Road Miles Miles: 3.00
Comments
From Jon on Wed, Oct 23, 2013 at 20:23:31 from 107.203.52.135

Where is this new canal trail?

From Cody on Wed, Oct 23, 2013 at 20:35:45 from 76.27.36.99

It is the 'upper' canal coming out of near second dam. They buried a pipe and now its a flat trail for 1.5 miles or so. Smooth as butter.

Slow milesFast milesTotal Distance
8.000.008.00

Deer Fence from Gibbons Park to nearly Millville Canyon.  Just another run on the trails.

T-1:10 (8:45) 1200' vert (148bpm)

2013 Trail Miles Miles: 8.00Salomon XR Mission Miles: 8.00
Slow milesFast milesTotal Distance
9.000.009.00

Green Canyon with the A-Team (Joe and Mike)!

It was great to have some company for a perfect day on the trails.  55 degrees and dry trails.  Perfect.  Since I was short on time I made them work hard on the uphill. Still not tempo pace but close.  On the way down, Joe led the way flying.  I was close to all out for sections.  Then he got a side-ache and we ditched him.  We nearly beat a truck down the canyon, but he beat us by 15 seconds.  Good times.

T-1:10 (7:36) 9.2 miles 1100' vert (161 ave HR)

2013 Trail Miles Miles: 9.00PI EMotion Trail N1 Miles: 9.00
Comments
From Mike on Thu, Oct 24, 2013 at 11:04:02 from 129.123.246.91

That's a nice pace you did. According to Strava, you beat the course record of someone pretty awesome. You should be proud of yourself

Slow milesFast milesTotal Distance
6.000.006.00

6 Very Slow miles on Providence Canyon Route.  After last night's sprint-fest it was all I could do to get the legs moving again.  Actually, the groin was the issue.  Still not 100% healed from that Bear100 injury.  The first mile was Painful!

T-1:00 (10:00) 1000' Vert (143 ave HR)

2013 Trail Miles Miles: 4.002013 Road Miles Miles: 2.00NB 1210 Leadville Miles: 6.00
Slow milesFast milesTotal Distance
8.000.008.00

Island Canal Trail to BST Canal Trail to connection with RiverTrail.  Down River Trail to First Dam and back on Canal Trail.  Fun loop.  Easy pace again due to tiredness.

T-1:07 (8:23) 400' vert (145 ave hr)

Hoka Stinson B Miles: 8.002013 Trail Miles Miles: 8.00
Slow milesFast milesTotal Distance
20.500.0020.50

Green Canyon to Mt. Elmer (9676') and Mt. Jardine (9566')

Awesome day to be out hiking/running around!

T- 4:19 (12:35) 5280' vert (seriously) 149 ave HR

View of Mt. Elmer (above)

Mt. Jardine from Elmer (above)

View of 7 Sisters from Mt. Elmer

I decided to bushwhack down this instead of backtracking a few miles to get home.  Bad idea.

Back on wonderful singletrack!

Saw a few odd characters outside today!

2013 Trail Miles Miles: 20.50PI Emotion Trail M2 Miles: 20.50
Comments
From Jon on Sun, Oct 27, 2013 at 15:01:18 from 107.203.52.135

Do your kids always make faces like that for photos, or did you tell them to?

From Cody on Mon, Oct 28, 2013 at 13:05:38 from 107.0.33.130

Those are not normal faces? Are you insulting my kids?

From Jon on Mon, Oct 28, 2013 at 19:03:44 from 107.203.52.135

If you're saying those are the normal faces, they either had a nasty run in with a vat of acid, or you're making fun of them...

From Cody on Mon, Oct 28, 2013 at 21:24:51 from 76.27.36.99

Maybe they were just copying their dad's handsome mug...

Slow milesFast milesTotal Distance
6.000.006.00

Saddleback Peak (7475') aka Reflector Hill -

In an effort to kick Mike's butt on the Strava Vert Challenge that is going on right now I hoofed it up a mountain.  It was actually pretty fun.  The wind was blowing and nearly took me away.  I lost the trail a bunch in the dark and fell quite a few times on the loose rocks on the way down.  Headwind on the way up and tailwind on the way down is never ideal.  I survived.

T-1:44 (6.2 miles) 16:50 ave 3000' vert (42 mins from base of mtn to peak -1.2 miles)

Note: I am in 57th out of 4050 people currently in the challenge.  Mike is in 597th place. But who is counting?

2013 Trail Miles Miles: 6.00PI EMotion Trail N1 Miles: 6.00
Comments
From Mike on Tue, Oct 29, 2013 at 20:07:54 from 76.27.39.14

Yes, you are kicking my butt (by 100 people as of 7:49 p.m. on Oct 29). However, the challenge isn't over buddy. Don't get too comfortable!

From Cody on Tue, Oct 29, 2013 at 22:09:35 from 76.27.36.99

You need to follow Andy Dorais on Strava. I ran 8 miles or so with him at the bear and he is now in 3rd overall. He did 13,500' of vert TODAY! Insane!

Slow milesFast milesTotal Distance
8.000.008.00

Providence Canyon 

T-1:13:30 (9:11) 1500'

Cascadia 7 Miles: 8.002013 Trail Miles Miles: 4.002013 Road Miles Miles: 2.00
Slow milesFast milesTotal Distance
12.000.0012.00

Trail run with Mike and Joe - 

Today we did Water Lab to Providence Canyon with about 2 miles up the canyon and back.  Things were going along great until the final 3 miles when my butt injury thing flared up again.  Pain with every step.  Hopefully it is only temporary.

T-1:42 (8:28) 1900' vert (156 ave HR)

Cascadia 7 Miles: 12.002013 Trail Miles Miles: 11.002013 Road Miles Miles: 1.00
Slow milesFast milesTotal Distance
0.000.000.00

Took the day off to let the injury calm down.  

Had fun trick-or-treating with the kids

Slow milesFast milesTotal Distance
8.000.008.00

Dry Canyon from the Park.  Injury was much better today.  Keeping the pace chill seems to be the key.

T-1:32 (11:33) 2600' vert (146 ave HR)

2013 Trail Miles Miles: 8.00Salomon XR Mission Miles: 8.00
Slow milesFast milesTotal Distance
20.000.0020.00

Green to Beirdneau Ridge down to Crimson Trail up and over to junction with Spring Hollow then back.  I started at 5:30 so it was dark for the first half.  Icy trails in the dark = sketchy.  Rest of the run went well.  Dang tired now.

T-4:24 (13:10) 7000' vert (148 ave HR)

2:15:30 out / 2:11:30 back

 

2013 Trail Miles Miles: 20.00Salomon XR Mission Miles: 20.00
Slow milesFast milesTotal Distance
8.000.008.00

Providence Canyon Trail Road - 

Trail was a sheet of ice so I headed up the dirt road instead.  Still almost fell over on ice a few times, but it was mostly runnable.  Stomach was upset the whole time even after spending some time in the bushes.  Came home and spent the next 6 hours back and forth from the bathroom.  Completely drained now, but feeling better.

T-1:13 (9:05) 1700' vert (144 ave HR)

2013 Trail Miles Miles: 6.002013 Road Miles Miles: 2.00PI EMotion Trail N1 Miles: 8.00
Slow milesFast milesTotal Distance
0.000.000.00

Off to recover from losing my breakfast & lunch yesterday.  Felt fine today.

Slow milesFast milesTotal Distance
13.000.0013.00

BST-Green Canyon Half Marathon - 

I need to patent this course.  It could be a cool race.  I would have to cap it at 100 runners or so to not overcrowd the singletrack but it would be a fun one.  Today I hit the outbound hard.  Pobably tinman tempo effort.  Tough to tell in the dark and with snow and mud on the course.  Coming back down was a more moderate pace.

T-1:50:40 (8:27) 154 ave hr 1800' vert (57 mins up, 53 down)

2013 Trail Miles Miles: 13.00PI EMotion Trail N1 Miles: 13.00
Slow milesFast milesTotal Distance
0.000.000.00

Off

Slow milesFast milesTotal Distance
9.000.009.00

Deer Fence 9 -  Scared a bunch of deer.  That's it.

T-1:19 (8:41) 1500' vert 150 ave HR

2013 Trail Miles Miles: 7.002013 Road Miles Miles: 2.00PI EMotion Trail N1 Miles: 9.00
Slow milesFast milesTotal Distance
30.000.0030.00

Bryce Canyon (Under the Rim + Rim Trail Linkup) - 30 miles

Awesome Awesome day/run.  My wife and I had a wonderful day without the kids (my awesome sister watched them for the weekend).  My wife spent the day traveling around taking pictures and I guess I did too.  I did it on foot and she did it driving.  Win/win.  I need to sift through about 2 thousand pictures and pick my favorites.  I will post a few at that point.  Awesome trail though.  It was more challenging than I thought.  Lots of snow/mud/sand/rocks/bushes to slow things down.

T-6:30 (counting 30 mins taking pics) (13:00) 5400' vert climb (6700' descent)

Route: Rainbow Point to Fairyland Point with an out and back to Whiteman TH for resupply.

Update: Here are my photos on FLICKR

 

2013 Trail Miles Miles: 30.00PI Emotion Trail M2 Miles: 30.00
Comments
From Jon on Mon, Nov 11, 2013 at 19:58:24 from 107.203.52.135

That's quite the romantic date.

Slow milesFast milesTotal Distance
8.000.008.00

Deer Fence South to past Millville Canyon.  The leg/back/groin thing that has been on and off bugging me is back.  Gotta get that healed up for good.  And figure out what it really is.  It nearly brought me to a halt today.

T-1:15 (9:22) 1200' vert (140 ave hr)

Cascadia 7 Miles: 8.002013 Trail Miles Miles: 6.002013 Road Miles Miles: 2.00
Slow milesFast milesTotal Distance
0.000.000.00

Taking a few days off to rest up the body and mind.  It's been a great year!

Here are my pics from Bryce on Flickr

Slow milesFast milesTotal Distance
5.000.005.00

AM: Hiked up to "Flag Hill" (6620').  The hill by the mouth of Providence Canyon.  Had a few mins after so I went up Providence Canyon trail a bit as well.  3 miles or so in 65 mins.  1800' vert

Lunch: Hiked up Green Canyon Face.  Only had time for a 30 min climb but managed to make it a mile in 22:30.  down in 10:30.  All in jeans and a polo shirt.  Next time I am bringing proper clothes.  1400' vert

Innov8 Roclite 315 Miles: 3.002013 Trail Miles Miles: 5.00
Slow milesFast milesTotal Distance
9.500.009.50

AM: Deer Fence and Dry Canyon.  The trail up Dry was pretty icy and slick.  Hokas were a poor choice.  7.1 miles T-1:12 1600' vert

Lunch: Green Canyon Face (again).  I returned again today to see if I could get further up the mountain with my limited time.  I did well.  Beat Mike's Strava record!  2.6 miles T-42 1900' vert

Hoka Stinson B Miles: 7.002013 Trail Miles Miles: 9.50
Slow milesFast milesTotal Distance
9.000.009.00

PM: Trail run with Joe.  River Trail via the Upper Canal Trail and lower spring hollow loop.  Nice and muddy in places and lightly raining.  Joe even superman'ed it on the trail.  He lived through it unfortunately.

T-1:15 (8:40) 750' vert

2013 Trail Miles Miles: 9.00Salomon XR Mission Miles: 9.00
Comments
From Jon on Wed, Nov 20, 2013 at 20:47:27 from 107.203.52.135

Unfortunately indeed.

So what is the racing plan for 2014?

From Cody on Fri, Nov 22, 2013 at 08:31:13 from 107.0.33.130

It's looking like a repeat of this year for the most part.

Zion 100K

Pocatello 50

Logan Peak

Speedgoat

EVL

Bear or Wasatch (if I get in)

Slow milesFast milesTotal Distance
2.500.002.50

Green Canyon Hill climb -

Hammered the hill again today.  Spent 10 mins with heart rate above 160 and 10 mins above 170.  Limited by my legs though.  They were pretty tired.  Awesome views of the valley with a dusting of snow.  Should have brought the camera.

T-39:00 (15:23) 1800' vert

Innov8 Roclite 315 Miles: 2.502013 Trail Miles Miles: 2.50
Slow milesFast milesTotal Distance
7.000.007.00

Planet Walk 7 - 

Picked up the pace today and actually broke the 7 min barrior for the first time in ages.  Sad.

T- 48:00 (6:51) (flat) 160 ave hr

Hoka Stinson B Miles: 7.002013 Road Miles Miles: 7.00
Slow milesFast milesTotal Distance
15.000.0015.00

Joined Mike in the afternoon (after he got off work) for a nice run.  We headed north from First Dam past Green and up into the foothills above Hyde Park Canyon.  We turned up a big hill and explored along the bench on some muddy roads and some snowy pieces until we hit a sweet ridge to run on.  I think it is called Cedar Ridge.  Cruised down the spine and headed back the easy way.  I took lots of pictures and made sure to keep the pace easier.

T- Not sure since I paused my watch for a pee break and missed 2.5 miles.  I hate that.  Maybe 2:30 or so.  15 miles.  3000' vert

Pics from today are on http://www.flickr.com/photos/codydraper/

2013 Trail Miles Miles: 15.00Salomon XR Mission Miles: 15.00
Slow milesFast milesTotal Distance
10.000.0010.00

AM: Deer Fence easy - (8)

T- 1:08:40 (8:34) 1200' vert 144 ave hr

Lunch: Hike up Saddleback to the mile marker (2 total).  Made it roughly half way to the top.

T-34:00 (17:30) 1500' vert

Innov8 Roclite 315 Miles: 2.002013 Trail Miles Miles: 8.002013 Road Miles Miles: 2.00PI Emotion Trail M2 Miles: 8.00
Slow milesFast milesTotal Distance
9.000.009.00

Tabernacle to BST via canal trail - 9

Pretty uneventful day.  Boring.

T-1:13 (8:06) 750' vert (150 ave hr)

2013 Trail Miles Miles: 7.002013 Road Miles Miles: 2.00NB 1210 Leadville Miles: 9.00
Slow milesFast milesTotal Distance
10.000.0010.00

Upper Canal Trail - River Trail - Bridger Overlook

T-1:22 (8:13) 1250' vert (154 ave hr)

2013 Trail Miles Miles: 10.00PI EMotion Trail N1 Miles: 10.00
Comments
From Jon on Thu, Nov 28, 2013 at 16:24:48 from 107.203.52.135

Happy Thanksgiving to you and your family, Cody.

From Cody on Thu, Nov 28, 2013 at 20:56:26 from 76.27.36.99

Thanks Jon - Hope your day was great! Enjoy the snow. It was sunny and 50 here.

Slow milesFast milesTotal Distance
5.000.005.00

Watched Jaxon, Beth and two of my sisters run the Cottonwood Heights 5K.  I took pics and watched the girls.  Beth and my sisters stayed with Jaxon and helped him PR.  36:30.  He loved it.

After that I headed up to wasatch and I-80 to hike Grandeur Peak (8299').  Looked like fun on strava so off I went.  I went pretty hard but due to icy conditions for the last quarter mile and heading up the wrong (northern most) ridge I wasn't able to go as fast as I wanted.  Great hike though.  3200' in 2.2 miles.  I added a bit at the bottom to get to 5 miles.  Went to my parents and pigged out.  Happy Thanksgiving!

T-1:23:46 3500' vert (153 ave hr) (52:45 up) (30:38 down)

2013 Trail Miles Miles: 5.00PI EMotion Trail N1 Miles: 5.00
Slow milesFast milesTotal Distance
9.000.009.00

Dodged the crowds today and headed up into the hills (of course).  Mike and I 'ran' up from First Dam up the north ridge of Green until there was no more up to go.  A bit of scrambling,sliding and stumbling around on rocks and snow.  A perfect morning of NOT shopping.

T-2:18 (15:23) 3750' vert (139 ave hr)

Innov8 Roclite 315 Miles: 9.002013 Trail Miles Miles: 9.00
Slow milesFast milesTotal Distance
15.000.0015.00

Providence to Dry Canyon - Up the canyon for a few miles until the snow became to deep to continue.  I was going to try and cut across on Syncline Trail but it didn't happen.  I headed back over to Prov and went up for a couple miles until my body said enough.  Not enough easy days this week has turned my legs to jello.  Quite the week.

T-2:48 (11:06) 3500' vert

Cascadia 7 Miles: 15.002013 Trail Miles Miles: 15.00
Slow milesFast milesTotal Distance
10.500.0010.50

AM: Deer Fence 8

T-1:04 (7:55) 1000' vert

Lunch: Green Face Hike 2.6

T-38:00 (14:50) 1650' vert

Innov8 Roclite 315 Miles: 2.502013 Trail Miles Miles: 8.502013 Road Miles Miles: 2.00PI EMotion Trail N1 Miles: 8.00
Slow milesFast milesTotal Distance
8.500.008.50

Providence Hills loop in the light snow (8.5)

It's been ages since I ran this loop.  I didn't really miss it.

T-1:03:40 (7:30) 500' vert 148 ave

Launch Blue #1 Miles: 8.502013 Road Miles Miles: 8.50
Comments
From Jon on Wed, Dec 04, 2013 at 18:16:20 from 107.203.52.135

The sign of a (not-so) great route.

From Cody on Wed, Dec 04, 2013 at 20:11:15 from 76.27.36.99

Too much road...

Slow milesFast milesTotal Distance
10.000.0010.00

Upper Canal Trail and River Trail 10

Trail was nice and cushy with the 1-2" of white stuff. Nice and cold too at ~12 degrees.

T-1:16:30 (7:39) 750' vert (152 ave)

Innov8 Roclite 315 Miles: 10.002013 Trail Miles Miles: 10.00
Slow milesFast milesTotal Distance
9.000.009.00

9 easy miles on Lower Canal Trail and BST.  9 degrees out today.

T-1:20 (8:53) (143 ave) 750' vert

Cascadia 6 Red Miles: 9.002013 Trail Miles Miles: 7.002013 Road Miles Miles: 2.00
Slow milesFast milesTotal Distance
3.000.003.00

Lunch hike/run up green

42 mins 1500' vert

Innov8 Roclite 315 Miles: 3.002013 Trail Miles Miles: 3.00
Slow milesFast milesTotal Distance
16.000.0016.00

Deer Fence Long run - 16

I kept alternating sweating in 10 degree weather and freezing to death when the wind was in my face.  The mouth of blacksmithfork canyon was brutal.  Good to get out but it sure was hard to get moving at all in the cold.

T-2:23 (8:55) 2250' vert (149 ave hr)

2013 Trail Miles Miles: 16.00PI Emotion Trail M2 Miles: 16.00
Slow milesFast milesTotal Distance
4.000.004.00

-10 today.  Slept in instead.  

PM: Hit the treadmill (gasp) for some power hiking (3 miles @ 12%) and 1 mile running (8mph @ flat).  1900' vert ~55 mins

Brooks Launch #2 Miles: 4.00
Slow milesFast milesTotal Distance
11.000.0011.00

AM: treadmill again for more hiking/running @ 12% grade.  Bounced between 3mph and 5mph.  3 miles 1900' vert ~45 mins

PM: 8 miles on river trail.  Not too cold (~10F).  Snow was reasonably packed down.  I enjoyed the run. T- 65:00 (8:06) 500' vert (153 ave HR)

Brooks Launch #2 Miles: 3.00Innov8 Roclite 315 Miles: 8.002013 Trail Miles Miles: 8.00
Slow milesFast milesTotal Distance
3.000.003.00

Treadmill again.  3 miles at 12% 1900' vert 52 mins

Brooks Launch #2 Miles: 3.00
Slow milesFast milesTotal Distance
11.000.0011.00

AM: 2 miles on treadmill @ 12%  600' vert 32 mins

PM: 9 miles on BST and River Trail to Switchbacks.  I pushed the pace today as fast as the conditions would allow.  T-1:08 (7:30) 650' vert 157 ave HR

Brooks Launch #2 Miles: 2.002013 Trail Miles Miles: 9.00MT1010SA Miles: 9.00
Slow milesFast milesTotal Distance
3.000.003.00

AM: Becoming the usual treadmill hike.  3 miles at 12%.  53 mins 1900' vert

Launch Blue #1 Miles: 3.00
Slow milesFast milesTotal Distance
13.500.0013.50

Providence Canyon to about 1.5 miles short of Logan Peak (topped out at 9058').  Followed the trail until the quarry then hopped on the road which had a few snowmobile tracks.  Those made it pretty easy going (aside from the nasty climb) until the Logan Peak aid of the Bear course.  At that point, there was only 1 snowmobile track left.  It didn't go in the direction I wanted so I decided to just do my best in the knee deep snow.  Within about 10 mins I was freezing and not getting anywhere.  Time to go.  2 hours up and just over an hour down.  Enjoyed the clean air!

T- 3:08:30 (14:00) 4000' vert (150 ave HR) 

Microspikes Miles: 12.00Innov8 Roclite 315 Miles: 13.502013 Trail Miles Miles: 13.50
Slow milesFast milesTotal Distance
3.000.003.00

Lunch: 3 miles Green Canyon Hike/Run - Went up just over a mile then on the way down I ran into Mike heading up.  I went back up with him and then enjoyed the snowy and slick descent.  Good to get out of the gunk today.

T-49:00 (16:13) 2000' vert 157 ave

Innov8 Roclite 315 Miles: 3.002013 Trail Miles Miles: 3.00
Slow milesFast milesTotal Distance
6.002.008.00

Dry Canyon from Water Lab with Mike.  Trail was in pretty good shape until the turnaround point (start of switchbacks).  The way down was awesome.  Had 2 sub 6 minute miles.  

T-1:21 (10:00) 2500' vert 156 ave hr

2013 Trail Miles Miles: 6.002013 Road Miles Miles: 2.00MT1010SA Miles: 8.00
Slow milesFast milesTotal Distance
10.000.0010.00

PM: River Trail via upper canal with Mike and Joe.  Other than my calf having serious issues and mike's foot bugging him it was a great run (for Joe I guess).  Sort-of escaped the inversion.  It's truly nasty now.

T-1:24 (8:20) 700' vert (151 ave HR)

2013 Trail Miles Miles: 10.00PI Emotion Trail M2 Miles: 10.00
Comments
From Jon on Wed, Dec 18, 2013 at 21:02:15 from 107.203.52.135

Thanks for the pick me up today. Reminded me why I'm glad I left Logan (at least during the cold, inversion winter months)...

Slow milesFast milesTotal Distance
3.000.003.00

Treadmill 3 miles of walking.  Left calf and right hammy are jacked.  Played it safe today and walked to try and loosen things up.

Slow milesFast milesTotal Distance
4.000.004.00

AM: 2 miles walking on the treadmill.  Feeling better today

Lunch: 2 miles on Green Canyon Face.  I was breaking trail the whole way.  Just me and the deer tracks.  

40 mins - 1500' vert - 150 ave hr

Innov8 Roclite 315 Miles: 2.002013 Trail Miles Miles: 2.00
Comments
From Rob Murphy on Fri, Dec 20, 2013 at 21:16:24 from 24.10.249.34

Glad you're feeling better. Be "precautious"

Slow milesFast milesTotal Distance
8.000.008.00

Snowshoe hike up Providence Canyon.  Went up the trail 2 miles then went and explored a side canyon.  It was a bust.  Too many trees/scrub.  I had to bail.  Went back down the canyon with the snowshoes off.  Dropped them off at the truck and tried to run on the roads but since the roads were snowpacked from the storm last night, it was a challenge.  I give up.  Happily I am getting cross country skiis for christmas so I now have a winter activity I can do around here.

T-1:16 hike 1200' vert

T-34:30 run 350' vert

Altra Lone Peak Miles: 8.002013 Trail Miles Miles: 4.002013 Road Miles Miles: 4.00
Slow milesFast milesTotal Distance
9.000.009.00

Providence Hills Loop - 9

Crazy icy road.  I avoided the black stuff cause it was mostly black ice.  Slush is grippier.

T-1:10 (7:47) 550' vert 154 ave hr

Ghost 4 Miles: 9.002013 Road Miles Miles: 9.00
Slow milesFast milesTotal Distance
20.000.0020.00

Long Run with Mike and Joe - 

We went on a tour of North Logan and Hyde Park.  It was mostly roads since the trails were nasty ice.  Even the roads were pretty slick until the sun came out.  Beautiful day and clean air!  Dropped off the boys at 16 and added on another 4 to get 20.  I was sure dragging the last bit today (and the first actually).  Taking tomorrow off.  Merry Christmas!

T-2:46 (8:20) 1300' vert (152 ave hr)

Launch Blue #1 Miles: 20.002013 Trail Miles Miles: 4.002013 Road Miles Miles: 16.00
Slow milesFast milesTotal Distance
13.500.0013.50

Grandeur Peak double traverse.  Went up the West Gandeur Trail up to the peak (60 mins).  Trail was in great shape.  Perfect for the microspikes.  Dropped down the Millcreek side and hopped on the pipeline trail to Burch Hollow then went back.  Roughly 60 mins from Church Fork to the peak.  Pretty sweet day on the trails.  My cough is not any better now though.  Oops.  The other bummer is I popped an eyelet on my microspikes.  Crazy steep decents will do that...

T-3:26 13.5 miles 6250' vert (152 ave hr)

Microspikes Miles: 13.502013 Trail Miles Miles: 13.50PI Emotion Trail M2 Miles: 13.50
Slow milesFast milesTotal Distance
11.000.0011.00

Mt. Olympus (9026') plus a bit on the BST to Oly. Cove.  Conditions were pretty good for a climb up to the peak.  The bottom 1.5 miles were pretty iced over with the upper half packed snow.  Used the microspikes for the upper half.  Legs were pretty dead from yesterday but still had a great time.  Its awesome sitting on the peak by yourself.  What a view!

T-2:51 (15:40) 5250' vert (146 ave HR) (1:28 to peak couting stops) 

Microspikes Miles: 4.00Innov8 Roclite 315 Miles: 11.002013 Trail Miles Miles: 11.00
Slow milesFast milesTotal Distance
7.000.007.00

PM: 3 miles cc skiing up green.  It was super icy and tough to not slide back down the hill.  Fun though.  Decided to run a bit (4 miles) too since the trail was packed down nicely.  Couldn't resist.

T-CC 42mins 3 miles 350' vert

T-run 37mins 4 miles 550' vert

 

Innov8 Roclite 315 Miles: 4.002013 Trail Miles Miles: 7.00
Slow milesFast milesTotal Distance
10.500.0010.50

3 miles CC skiing.  Same route up green as Saturday.  Only I went just a bit further and quite a bit faster.  Technique improved and it was recently groomed so there was less ice.

3 miles- 40 mins- 400' vert - 131 ave hr

Ditched the skiis and went up the trail (nice and packed down by fat tire bikes) to the 2.75 mile road crossing.  Was able to get out of the gunk and have the air warm up a bit.  Headed back down past the trailhead and went to King park and checked out conditions on Green Face.  Not ideal.  Very icy and lumpy.  Went up half mile then called it good.

T-1:15 - 7.6 miles - 1500' vert - 150 ave hr

Innov8 Roclite 315 Miles: 7.502013 Trail Miles Miles: 10.50
Slow milesFast milesTotal Distance
12.000.0012.00

12 final miles to finish out the year.  I was hoping that all trails would be as nice as Green Canyon was yesterday.  I was wrong.  I went on BST and up River Trail towards Bridger Overlook.  For much of it, it was a skating rink and I didn't bring my micro-spikes.  Bad choice.  I ended up flat on my back at one point.  I was tired today and the icy conditions made it even slower.  At least the air was decent on the bench and up the canyon.

T-1:57 (9:40) 1350' vert. (145 ave HR)

Innov8 Roclite 315 Miles: 12.002013 Trail Miles Miles: 12.00
Comments
From Jon on Wed, Jan 01, 2014 at 10:22:05 from 107.203.52.135

Happy New Years, Cody

Slow milesFast milesTotal Distance
2516.50279.502796.00
Microspikes Miles: 124.002013 Trail Miles Miles: 1932.502013 Road Miles Miles: 693.50Ghost 4 Miles: 130.50Brooks Launch #2 Miles: 52.502013 Stationary Bike Miles: 123.50Innov8 Roclite 315 Miles: 191.50Cumulus 11 White Miles: 57.00Fireblade Miles: 17.00Cascadia 6 Red Miles: 101.50Launch Blue #2 Miles: 52.50Altra Lone Peak Miles: 75.00Hoka Stinson B Miles: 368.50Cascadia 7 Miles: 444.00Altra Superior Miles: 39.502013 Mountain Bike Miles: 44.50Launch Blue #1 Miles: 86.50Salomon XR Mission Miles: 455.00PI EMotion Trail N1 Miles: 218.50PI Emotion Trail M2 Miles: 253.00NB 1210 Leadville Miles: 45.00MT1010SA Miles: 17.00
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