Trails!

St. George Marathon

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

Location:

Logan,UT,United States

Member Since:

Apr 08, 2005

Gender:

Male

Goal Type:

Other

Running Accomplishments:

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

Logan Peak Trail Race

Completely addicted to trail running

 

 

 

 

Short-Term Running Goals:

2016 Race Schedule

TBD...

 

 

 

 

Long-Term Running Goals:

Who knows?

 

 

 

 

Personal:

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

 

 

 

 

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Microspikes Lifetime Miles: 408.50
PI EMotion Trail N1 Lifetime Miles: 357.00
MT1010SA Lifetime Miles: 120.50
Rapa Nui 2 Lifetime Miles: 305.50
Altra Olympus Lifetime Miles: 555.80
PI Emotion Trail N2 Lifetime Miles: 312.50
PI Emotion Trail M2 Lifetime Miles: 328.50
2015 Trail Miles Lifetime Miles: 2047.50
2015 Road Miles Lifetime Miles: 490.00
2015 Mtn Bike Miles Lifetime Miles: 58.00
Altra Impulse 1.0 Lifetime Miles: 46.00
Altra Lone Peak 2.5 Lifetime Miles: 242.00
Altra Paradigm (blue) Lifetime Miles: 102.00
LP 3.0 Tester Lifetime Miles: 64.50
Altra One2 Lifetime Miles: 14.00
Altra Paradigm 2.0 Lifetime Miles: 92.00
Altra LP NS HT Lifetime Miles: 95.00
Altra Torin 2.5 Red Lifetime Miles: 7.00
Slow milesFast milesTotal Distance
27.5028.2055.70
Slow milesFast milesTotal Distance
7.001.008.00

Today was attempt number two to break 5:00 for a 1600m run on a track.  I was curious if marathon specific training would help out my all-out speed/endurance in a mile.  The weather was less than ideal, but certainly wasn't going to be the limiting factor.  I met up with Paul at the USU track and started some warmup.  I was feeling pretty decent for my warmup hitting 6:47 and 6:44 miles.  Part of that was running in front on Paul for 100-120 meters or so with a jog back down the homestrech.  Paul flew through his first interval and before I knew it, it was time to go.  I told him to hit 73 seconds a quarter.  He did it perfect for the first one (73.57).  I was completely anaerobic by this point and I knew I was in trouble.  Lap two was a 74.82.  Still an ok split, but I was already dead.  Laps 3 and 4 were plain torture.  Paul kept having to slow down to let me catch up.  I felt like I was in an all out kick, but was still slowing down.  Bummer.  77.61 and 78.70.  Total Time: 5:04.70 (according to me hitting the button at the right time).  I guess that explains why 35 second 200m is as fast as I can go.  Oh well, I tried.  All I need to do for St. George is 26 6:00 miles not 5:00 miles so I should be fine. 

I was going to do a timed 100m all out afterward, but didn't want to get sore and the lactic acid was too heavy and the time would not have been accurate, so I bagged it.  Afterward, ran some with Paul and some more by myself around campus to get in 8 miles total.

T-57:03 (7:07) 156 ave 188 max

Comments(2)
Slow milesFast milesTotal Distance
7.500.007.50

Met with Jon at the Planet Walk and we ran a few easy miles together.  It was awesome weather and I was feeling pretty good.  The taper is kicking in now.  I am starting to feel like I have more energy and am more tempted to push the pace.  My legs are sore from yesterday, but I really only felt it during the couple of strides I did and not at the easier paces.

My plan for St. George is to run with the pack for as long as I feel I can without pushing myself  too hard the first few miles.  Hopefully, I will feel well enough to stay with them through the half in about 1:17-1:18.  If I feel like I should tone it down a bit, I will go thru the half no slower than 1:20-1:21.  After that, it is fair game to let loose and go for a 1:16 second half.  I figure that worst  case goal is 2:40.  Better goal is 2:38.  Best case goal is 2:35.  Anything faster than that, and I will buy everyone an ice cream or something as I will be quite happy.

T- 56:20 (7:30) 147 

Comments(2)
Slow milesFast milesTotal Distance
5.001.006.00

Landfill Loop in the morning.  It was pretty chilly today. 32 degrees.  I am starting to feel more and more rested.  Gotta love the taper. I ran the 4th mile at MP (5:57).  It felt a bit aggressive for MP but I am sure it will feel better on a downhill mile rather than on a flat mile.  We'll see.

T-41:59 (7:00) (squeaked by the 7:00 guy)  

Comments(4)
Slow milesFast milesTotal Distance
5.000.005.00

Easy run in the morning on the Planet Walk via Horseshoe park.  I ran into Paul and he joined me for a while.  He seems to be doing better.  Two days and counting...

Comments(1)
Slow milesFast milesTotal Distance
2.000.002.00

Shakeout - I am feeling full of pasta already.  Carbo-overload!

Add Comment
Race: St. George Marathon (26.2 Miles) 02:38:47, Place overall: 34, Place in age division: 14
Slow milesFast milesTotal Distance
1.0026.2027.20

St. George Marathon:
After spending an enjoyable evening chatting with lots of the bloggers and stuffing my face (thanks so much to Clyde and Mik'l for organizing and hosting), I joined Matt Harmer and Dustin Ence for a ride up to Dustin's family cabin near Central. That was a sweet deal. Nice place to stay, another chance to see the course, and best of all a 10 min drive to the start rather than an hour bus ride. Thanks again Dustin. I was too tired to wait up for Bill and Steve who joined us later at the cabin and fell asleep.

We made it to the start in enough time to jog easy, hit the port-a-pot, ditch the clothes and go. I looked around for the "pace group" and found Chad, Ted and Chris. Missing a few but good enough for me. I hoped to join up with the rest somewhere down the road. Someone yelled 2 minutes and no more than 20 seconds later everyone took off. Ok, whatever here we go. It was pretty surreal running in the dark en masse but I wasn't going to complain. The longer the sun took to come up, the better the weather. I was loving the Northern Utah like crisp morning and was excited to see the flags flapping in the correct direction. Perfect!

The first few miles were sure nice with Ted, Chad, and Chris doing all the pace setting. I just tucked in and answered to Ted's roll call every quarter mile. Ted, that was hilarious, you made me laugh how worried you were about everyone. It was awesome! That man is sure unselfish. We picked up a few people here and there including Scott Browning who joined us for a bit. The first couple miles were slow and comfortable (luckily) and right were I wanted to be. We picked it up a bit dropping into Veyo, but it was the correct pace for the grade. I was feeling sub-par already and Veyo suddenly looked huge. Everyone took it easy going up the hill and I just tucked in with Ted and hung on. I struggled to get the legs moving on the 1/4 mile downhill after Veyo hill but managed to hang on to the back of the pack. I hit the 10 mile mark in exactly one hour, but things started to get pretty rough climbing out of Dammeron Valley. The boys realized that they needed to pick it up to hit their time goal for the half (1:18 or so) and I struggled to hang on. Somewhere in there, they picked up James. About that point, I had to surge a bit to hang on then recover (drifting back) and surge a bit again to hang on. That wasn't working so I resigned myself to run the hill my own pace. It was relentless. I needed a GU or something but didn't have anything (lesson learned, don't rely on finding that at aid stations). I did a great job drinking, but I was having a hard time keeping the stomach settled. I was running with Steve O off an on during this section. He would pass, I would pass, he would pass. He won the battle...

I hit the half at 1:19:40 and I still could see the pace group so I was still hopeful for a miracle to catch them on the downhills. I was surprised at how much work it was to get a sub 1:20 first half. I was hammered. Halfway! The hard half...sort-of.

I tried to get the legs going again. I enjoyed the hill right after the Diamond Valley turn. Even with that, it still took until mile 15 to drop below 6:00 pace again. But then, I had the 6:00 pace locked in and tried my best to stay below it mostly succeeding for the next few miles. I was starting to feel the wall symptoms but before I knew it, I could see what I was waiting for.  No, not the view of the city (that came later) but a fresh pacer in the form of a good friend (Jon). I was the lucky recipient of the Jon pace group (round two with Jon being the lucky recipient at TOU for round one).

I am not exactly sure what mile he popped into my race, but I tucked in next to him and we cruised along together. He gave me the updates on the happenings ahead. Paul was in second and was flying. Lots of other people were doing good, but apparently everyone anywhere near me was almost dead. He was full of so much propaganda that I was fully expecting to see an ambulance around the next corner with another victim. "Everyone is dying, blah blah blah. He also humored me with every corny joke that he could think of. My favorite (probably the worst joke) was when we came up on a construction cone and a large display stating the the road is closed (of course due to the marathon). He told me, "Don't worry, I spoke with the construction guys and they will let you through no problem".

I was not too focused on my pace, I was doing my best to stay close to 6:00 pace, but ran mostly by feel. I am not sure what mile has that overpass and the hill (19?) but it was tough. Finally hit the good downhills and let it go as best I could. My legs were shot, but I was breathing fine. Jon was very good to be my personal slave. He fetched me water and gatoraide while I focused on the tangents and nothing else. He was quick to give me targets to go after. Like Chris and Steve (sorry guys). I would cruise down the steep parts and once it leveled off, I would end up slowing way down to 6:30 pace. Go!!!! I can still break 2:40. I hit mile 20 in about 2:01 and knew I could do a sub 39 min 10K....barely.

The crowds were awesome through mile 23 and 24. They would start cheering and Jon would say "This is Cody, cheer for Cody!" and the crowds would ROAR "GO CODY!" How do you not speed up and smile when that happens? I waved to my family cheering me on once I hit the diagonal and that gave me a burst to catch the next guy. It happened to be Brett, who I met last night (friend of Jeff S). Jon kept me going and made sure to tell me how bad I wanted this and how much work I put in to get this far. He should be a motivational speaker. Only one more person in sight to catch (Walter) and he was basically in-sight the entire race (hence a good goal person to go after). He was hurting pretty bad and didn't latch on as we went by. A couple of turns over the last mile and then the homestretch. We could see the clock all the way down the street and I know I was sub 2:40. But how about sub 2:39? Jon told me I had better get moving to beat his time from TOU (which was a goal of mine, of course). That lit the fire and it was time to kick. Jon's parting words were "Don't forget to smile crossing the finish line." I thought about that the entire .2 as I was dying. Make it look good Cody. Enjoy it. No one will catch you just enjoy it. I was never happier to be done than at that moment.

I waited around at the finish for a bit and Logan was the first to congratulate me. It was me who should have been congratulating him. I quickly asked around to see how the other bloggers and friends did. I was so happy for Paul and Logan. They both have worked so hard. There were so many other awesome times and results I was so happy. Kory came in right after me and I was glad he was able to break 2:40 as well. I had planned on running with him, but wasn't able to hook up at the start.  Dan had a breakthru race and finally showed a glimpse of his potential.  He chopped off about 20 mins off his PR.

Bottom line, Ted and crew got me through the first half, Jon got me through the last 10. What an awesome blog! Thinking back, I probably could have gone slower the first half and had more gas for the second and ran a bit faster. But, you never know and I ran it exactly how I wanted to (at least the first half) so I can't complain.

Mile splits and Ave HR for that split:

Mile 1: 6:04 (174) HR was off for the first 2 miles due to cold weather
Mile 2: 6:07 (177) Just hanging out with the crew
Mile 3: 5:51 (175) Getting going now
Mile 4: 5:52 (173) Replays of Drafting in the 5K from The Office last week flashed in my head as I was tucked in drafting.
Mile 5: 5:55 (175) Enjoying the downhills
Mile 6: 5:28 (175) Wow, that was fast
Mile 7: 5:39 (173) Here comes Veyo hill
Mile 8: 6:36 (177) HR climbed to 182 here, ouch
Mile 9: 6:17 (177)
Mile 10: 6:08 (176) I got dropped
Mile 11: 6:26 (178) Not easy
Mile 12: 6:18 (172) HR is dropping but pace isn't
Mile 13: 6:02 (170)
Half: 1:19:40 by the clock on the side of the road.
Mile 14: 6:10 (169) Is it fuel? Why can't I go?
Mile 15: 5:55 (168) Finally!
Mile 16: 5:44 (166)
Mile 17: 6:07 (167)
Mile 18: 6:00 (168)
Mile 19: 6:23 (170) Hill
Mile 20: 6:05 (170) Mile 20 Watch time: 2:01:07
Mile 21: 5:49 (170)
Mile 22: 6:20 (170)
Mile 23: 5:58 (168)
Mile 24: 5:51 (171) Go Cody cheering section!
Mile 25: 6:12 (172)
Mile 26: 6:02 (174)
Mile 26.2 1:05 (180)
Second Half: 1:18:07 (one minute negative split)

Results: 2:38:47 (PR by over 7 minutes, 33 minute PR in one year of training)
Ave Pace 6:03.4
Ave Hr: 172
Chick Score: 1 (there is always a "super-chick" in front of me now-days)
Age group result 14th. (tough age group)

Comments(23)
Slow milesFast milesTotal Distance
27.5028.2055.70
Debt Reduction Calculator
Featured Announcements
Recent Comments: