Trails!

TOU Marathon

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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
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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
732.15432.551164.70
Slow milesFast milesTotal Distance
2.500.002.50

ICON bridge Loop (30 deg F)

First day back in a while

Total Time: 20:00

Ave HR: 177

Slow milesFast milesTotal Distance
3.500.003.50

Golf Course River Trail via Driving Range

Total Time: 31:00

Ave Hr: 177

Slow milesFast milesTotal Distance
3.500.003.50

Golf Course River Trail via Driving Range

Total time: 28:00

Felt Pretty Good

Ave Hr: 175

Slow milesFast milesTotal Distance
3.500.003.50

Golf Course River Trail via Driving Range

Total Time: 28:00

Ave HR: 170

Slow milesFast milesTotal Distance
3.500.003.50

Golf Course River Trail via Driving Range

Legs tired from Racquetball yesterday

Total Time: 28:00

Ave Hr: 171

Slow milesFast milesTotal Distance
3.500.003.50

Golf Course River Trail via Driving Range

Total Time: 27:00

Ave Hr: 173

Slow milesFast milesTotal Distance
3.000.003.00

Elliptical Miles (6)

Total Time: 26:00

Ave Hr: 142

Slow milesFast milesTotal Distance
3.000.003.00

Elliptical Miles (6.5)

Total Time: 26:00

Ave HR: 150

Slow milesFast milesTotal Distance
3.500.003.50

Golf Course River Trail via Driving Range

Snow was melting finally

Total time: 27:00

Ave Hr: 176

Slow milesFast milesTotal Distance
4.500.004.50

Golf Course River Trail via Driving Range and continued on exploring

Total Time: 37:00

Ave Hr: 170

Slow milesFast milesTotal Distance
3.500.003.50

Golf Course River Trail via Driving Range

Warmer today (high upper 40's)

Total Time: 27:00

Ave Hr: 177

Slow milesFast milesTotal Distance
3.500.003.50

Golf Course River Trail via Driving Range

Total Time: 27:00

Ave Hr: 174

Slow milesFast milesTotal Distance
3.500.003.50

Golf Course River Trail via Driving Range

Killer pain in shoulder (Gas?)

Total Time: 27:00

Ave Hr: 168

Slow milesFast milesTotal Distance
3.000.003.00

Elliptical

Slow milesFast milesTotal Distance
3.500.003.50

Golf Course River Trail via Driving Range

Total Time: 27:00

Ave Hr: 169

Slow milesFast milesTotal Distance
3.500.003.50

Golf Course River Trail via Driving Range

Total Time: 26:00

Ave Hr: 172

Slow milesFast milesTotal Distance
3.500.003.50

Golf Course River Trail via Driving Range

Total Time: 27:00

Ave HR: 172

Slow milesFast milesTotal Distance
0.006.006.00

Mendon Road to 2693 W

Total Time: 43:00

Ave Hr: 175

Slow milesFast milesTotal Distance
3.500.003.50

Golf Course River Trail via Driving Range

Total Time: 26:00

Ave Hr: 168

Slow milesFast milesTotal Distance
3.500.003.50

Golf Course River Trail via Driving Range

Total Time: 26:00

Ave Hr: 173

Slow milesFast milesTotal Distance
3.500.003.50

Golf Course River Trail via Driving Range

Total Time: 26:30

Ave Hr: 167

Slow milesFast milesTotal Distance
4.000.004.00

Golf Course River Trail via Driving Range plus a bit

Total Time: 31:00

Ave Hr: 166

Slow milesFast milesTotal Distance
3.500.003.50

Golf Course River Trail via Driving Range

Feel Like I am getting out of shape

Total Time: 28:00

Ave Hr: 167

Slow milesFast milesTotal Distance
4.500.004.50

Golf Course River Trail out via Willow park back via Driving Range

Total Time: 31:00

Ave Hr: 172

Slow milesFast milesTotal Distance
4.500.004.50

Golf Course River Trail out via WP back via Driving Range

Total Time: 32:30

Ave Hr: 172

Slow milesFast milesTotal Distance
4.500.004.50

Golf Course River Trail out via DR back via WP

Total Time: 31:30

Ave Hr: 170

Slow milesFast milesTotal Distance
3.500.003.50

Golf Course River Trail via Driving Range

Total Time: 28:00

Ave Hr: 172

Slow milesFast milesTotal Distance
5.500.005.50

Golf Course River Trail via Driving Range to ICON

Legs were cement

Total Time: 42:30

Ave Hr: 168

Slow milesFast milesTotal Distance
0.003.103.10

Willow Park to trailhead and back

Threw some fartlek in (felt good)

Total Time: 22:00

Ave Hr: 168

Slow milesFast milesTotal Distance
3.500.003.50

Golf Course River Trail via Driving Range

Total Time: 27:00

Ave Hr: 168

Slow milesFast milesTotal Distance
0.005.005.00

River Trail First Bridge past Nature Cntr to third dam and back

Total Time: 39:00

Ave Hr: 174

Slow milesFast milesTotal Distance
4.500.004.50

Golf Course River Trail via Driving Range plus some more

Total Time: 34:00

Ave Hr: 163

Slow milesFast milesTotal Distance
0.005.005.00

River Trail from first bridge past nature cntr to third dam and back

Total time: 39:00

Ave HR: 171

Slow milesFast milesTotal Distance
4.500.004.50

Golf Course River Trail out via WP back via Driving Range

Total Time: 31:00

Ave Hr: 171

Slow milesFast milesTotal Distance
4.500.004.50

Golf Course River Trail out via WP back via Driving Range

Total Time: 31:00

Ave Hr: 169

Slow milesFast milesTotal Distance
0.006.006.00

Dirt Road to fence and a bit of exploring with Dan

Total Time: 50:00

Ave HR: 170

Slow milesFast milesTotal Distance
5.100.005.10

Fence Run with Dan at Lunch

Total Time: 43:00

Ave Hr: 171

Slow milesFast milesTotal Distance
0.005.105.10

Fence Run with Dan. Died on way back (HOT)

Total Time: 41:00

Ave HR: 179

Slow milesFast milesTotal Distance
0.006.006.00

Parkway in Denver

Total Time: 46:00

Ave Hr: 167

Slow milesFast milesTotal Distance
0.006.006.00

Parkway in Denver with Bethany riding the bike alongside

Total Time: 46:00

Ave Hr: 169

Slow milesFast milesTotal Distance
3.000.003.00

Parkway in Denver

Total Time: 22:00

Ave Hr: 156

Slow milesFast milesTotal Distance
5.100.005.10

Fence Run with Dan

Total Time: 41:00

Ave Hr: 171

Slow milesFast milesTotal Distance
5.000.005.00

10 Miles on Bike with Jaxon on back. Rode on road to Mendon

Total Time: 40:00

Ave Hr: 146

Slow milesFast milesTotal Distance
0.005.105.10

Fence Run with Dan. Did some fartlek and it felt great

Total time: 39:00

Ave Hr: 173

Slow milesFast milesTotal Distance
5.100.005.10

Fence Run (HOT Today) Med Effort

Total Time: 40:30

Ave Hr: 174

Slow milesFast milesTotal Distance
4.000.004.00

River Trail - took right fork then turned around at next fork (spring wash trail?)

Time: 30:00

Ave HR: 166

Slow milesFast milesTotal Distance
0.003.003.00

Fun Run @ Horse Shoe Park in Logan

5K (but I measured it later to be short(3.0 miles).

Time:18:56

Ave HR:185

Max HR:197

I did pretty good considering I am only running 3 times a week. I finished 10th out of 150+.

Slow milesFast milesTotal Distance
4.500.004.50

River Trail

Time: 35:00

Ave HR: 169

Slow milesFast milesTotal Distance
8.000.008.00

Airport Loop

Time: 64:30

Ave HR: 172

Dan and I ran it medium. I decided to run the TOU Marathon today and I decided to step up the training to be prepared.

My training last year for the Vegas Marathon (my first) was pathetic. I trained only 3-5 times a week at only 3 to 9 miles a run. I never ran a long run longer than 10...ever.

I have only run the half-marathon distance twice in my life (in high school) and I haven't since the LV Marathon.

I hit the wall at mile 18 hard. I still ran 8-8:30 miles after that but I had to stop at each mile drink station for 30 seconds to a minute to recover and regroup.

I know the time is short to train, but I plan on training as much as my body can handle over the next 6 weeks.

Slow milesFast milesTotal Distance
10.000.0010.00

River Trail

Time: 83:53

Ave HR: 169

This run was up Logan Canyon. We took the Spring Creek trail for a tad to get more hill work in. I am going to be sore from the up and downs tomorrow.

Slow milesFast milesTotal Distance
0.005.105.10

Dirt Road

Time: 37:00

Ave HR: 172

We flew today, 19 out and 18 back. It felt pretty good.

Slow milesFast milesTotal Distance
8.000.008.00

Airport Loop

Time: 62:00

Ave HR: 162

Medium day. Not real hard, but at a decent clip (for me).

Slow milesFast milesTotal Distance
5.000.005.00

Goosner Foods

Time: 40:30

Ave HR: 160

Slow milesFast milesTotal Distance
0.008.008.00

Airport Loop

Time:61:40

Ave HR:159

My HR was low for the pace. I enjoyed the light rain as I ran.

Slow milesFast milesTotal Distance
4.000.004.00

Dir Road Shorter

Time: 30:30

Ave HR: 156

Slow day for recovery.

Slow milesFast milesTotal Distance
12.000.0012.00

Last 12 miles of TOU Marathon course. (Started at mile 14.2)

Time: 93:30

Ave HR: 163

Dan and I were feeling pretty good and we wanted to get to know the course a little better so that we were prepared. My legs felt sore from stepping up the mileage recently.

Slow milesFast milesTotal Distance
0.005.105.10

Dirt Road

Time: 38:30

Ave HR:165

We threw in 2- 1 min fartlek bursts (6 min/mi).

Slow milesFast milesTotal Distance
5.000.005.00

Goosner Foods

Time: 40:30

Ave HR: 153

Today was a recovery and rest day. Nice and easy.

Slow milesFast milesTotal Distance
0.0015.0015.00

Three 5 Mile Loops

38:00,38:20,39:40

Time:116:00

Ave HR 162

My legs were pretty sore on this run. I ran it with Dan and it sure does help having someone to run with. Especially at about mile 10.

Slow milesFast milesTotal Distance
4.004.008.00

Airport Loop

Time: 60:40

Ave HR: 164

Started Slow ended strong

Slow milesFast milesTotal Distance
5.004.009.00

Ran up to White Pine Lake from the Tony Grove Campground.

A great scenic run. No watch, HR monitor, just fun

Slow milesFast milesTotal Distance
0.008.008.00

Airport Loop

We (my friend Dan and I)went hard and tried to blow past the 60 min barrier. We were feeling pretty good.

Time:57:00

Ave HR:168

Slow milesFast milesTotal Distance
5.100.005.10

Dirt Road

Easy Day. It was a good recovery day.

Time:40:30

Ave HR:162

Slow milesFast milesTotal Distance
0.009.009.00

Dirt Road to Barn

Time: 71:40

Ave HR:162

I am getting sick and am feeling weak. I think I have been over-doing it lately and my body is screaming at me.

Slow milesFast milesTotal Distance
0.000.000.00

I am sick with a slight fever

Slow milesFast milesTotal Distance
0.000.000.00

No fever today, but still too sick to run.

Slow milesFast milesTotal Distance
8.007.0015.00

Green Canyon

Time: 121:34

Ave HR 161

This run is mostly dirt up a canyon. Google Map shows a 1600 ft climb. Very scenic canyon.

I am still so sick that I feel weak and can barely move. I decided to run through it to either kill me or cure me.

Looking back, I think it killed me. Last mile was a 6:34 mile.

Comments
From Sasha Pachev on Fri, Sep 08, 2006 at 16:40:01

Last mile shows you were still alive.

Slow milesFast milesTotal Distance
0.008.008.00

Airport Loop

Time:59:00

Ave HR:172

My back is a little sore. I am still trying to get better from my cold.

Slow milesFast milesTotal Distance
5.000.005.00

Goosner Foods Loop

Time: 39:00 Min

Ave HR: 157

I tried to recover as much as possible.

Slow milesFast milesTotal Distance
2.000.002.00

Time 16:25

Ave HR 156

I am still way sore and weak from saturday

Slow milesFast milesTotal Distance
9.000.009.00

Dirt Road to Barn out and back

Time: 75:15

Ave HR 163

I was feeling awful today. The heat and sun was tough to run through. I also got a blister on my toe. I ran it 4 minutes slower than normal.

Slow milesFast milesTotal Distance
10.0010.0020.00

My last long run before the Marathon. I finally feel better from my cold.

5 Mile splits

36:45, 37:35, 39:00, 39:15

Total Time 152:45

Ave HR 163

Slow milesFast milesTotal Distance
3.000.003.00

Canal Road (SLC).

Time: 24:00

Ave HR: 159

My back was killing me. I think I have a pinched nerve or something. It took 2 miles to work it out to be able to run sub 8

Slow milesFast milesTotal Distance
0.000.000.00

I was out of town today (AZ) and worked a 19 hour day. No time for running.

Slow milesFast milesTotal Distance
0.008.008.00

Airport Loop.

Time:58:30

Ave HR:168

I was feeling average but we pushed hard the last mile (sub 7:30). My back was feeling much better.

Slow milesFast milesTotal Distance
5.100.005.10

Today was an easy day. I enjoyed getting out and stretching out the legs.

Ran the out and back (Fence Run) in 39:35

Today I stumbled across this running blogger and decided to join. I will go back and enter data as I have time.

Comments
From Sasha Pachev on Thu, Aug 31, 2006 at 20:52:15

Cody, welcome to the blog! We have another blogger from Logan here, Paul Petersen. Don't know if you've met him yet.

From Dustin Ence on Thu, Aug 31, 2006 at 22:33:38

Welcome to the blog, if you are ever in St. George look us up St. George Running Club. In the mean time good luck with your training.

From Bill on Fri, Sep 01, 2006 at 09:01:11

Cody, you have picked a great Blog. Keep up the fun running. you have been running for several years and it looks like your pretty good at it. The blog is a great motivation tool. take vare and good running to you.

From Paul Petersen on Fri, Sep 01, 2006 at 12:00:35

Hi Cody, we have a decent on-again, off-again running group here in Logan that you would fit in well with if you are looking for running partners.

Shoot me and email at rockharrier(at)yahoo.com if you're interested.

Slow milesFast milesTotal Distance
0.0010.5010.50

Ran On the Jordan River Parkway from 6200S to .25 past 3900S I estimate to be 5+ miles. I was running mostly for time (40 min out, 40:50 back).

Time: 80:50

Ave HR: 166

Comments
From Sasha Pachev on Mon, Sep 04, 2006 at 22:42:28

What is your max heart rate?

From Cody on Tue, Sep 05, 2006 at 08:07:08

I am not sure what my max is. I have kept it at 192 during a 5K race. I thought I would die though. If the 220 minus age is accurate then my max would be 94. I try and keep my HR between 160 and 170 on the hard runs.

What range do you run in for your runs?

From Sasha Pachev on Tue, Sep 05, 2006 at 09:00:53

192-196 does sound about right then. My max heart rate is 170. 220-age gives me 187. However, 220-age is only a rough approximation. There are many exceptions.

On an easy run my HR is around 120-135. I hit 146 at 6:00 pace, 152-155 at 5:40, 160-163 at 5:30. Whenever I monitor HR it is more out of curiousity than to make decisions on how fast I am going to go. I rely on the natural body feedback more than anything to choose the pace.

Slow milesFast milesTotal Distance
0.007.757.75

I ran the Jordan River Parkway again. Only not as far today. I felt like I was pushing myself pretty hard, but I kept my HR pretty close to saturday's rate. I feel good about it, because I was going 15-30 seconds/mi faster without feeling it (27:30 out 27:30 back).

Time: 55:00

Ave HR: 166

Slow milesFast milesTotal Distance
2.000.002.00

Car trouble. Had to hoof it.

Rode bike for 30 min in evening.

Slow milesFast milesTotal Distance
0.008.008.00

Airport Loop with Dan

Time: 58:30

Ave HR: 172

Felt pretty good. The rest that I have received has helped my body recover from the aches and pains from the long runs

Slow milesFast milesTotal Distance
0.005.005.00

Goosner Loop with Dan

We did 8 1 min fartleks at 6 min mile pace. HR would jump from 165 to 180-185 during the fartleks. 2-3 min rest in between at 8 min mile pace.

Time: 35:35

Ave HR: 171

Comments
From Brad on Thu, Sep 07, 2006 at 17:54:04

Cody,

Thanks for posting to my blog. Unfortunately for me, I am a beginning runner with little to no prior experience. After spending too many years off finishig a Master's degree and starting a family, I found myself on the downside of both weight and fitness. So I started running back in March. I soon became addicted and started training in May for the TOU. As my fitness level comes up and my weight goes down, my times are improving. As it is my first marathon, I don't have any high expectation. I would accept any time under 4:30, but would be especially happy with something in the 4:10 - 4:15 range. Hope your last few weeks before the big event are good ones.

Slow milesFast milesTotal Distance
4.000.004.00

Goosner Short

Took it easy today. 8 min mile pace. I am feeling pretty good lately. I have started to taper a bit and it feels pretty good. I have kept up the intensity of the workouts, only lowered the mileage this week.

Time:32:30

Ave HR: 158

Comments
From Sasha Pachev on Fri, Sep 08, 2006 at 16:48:22

Cody - I think you will be better off with a very minimal taper. Your mileage has been too low in the last month to benefit from a two week taper. I am concerned that the loss of fitness will be higher than the increases in glycogen storage.

Just continue your regular runs, cut down on the volume of fast running, and do shorter versions of a long run (probably 9 miles with 3 miles at your marathon pace effort) on the remaining Saturdays. Then start cutting down to 3-4 miles a day with four days left.

Slow milesFast milesTotal Distance
5.003.108.10

Wanted to do some faster miles so Dan and I raced a 5K against the clock.

First mile was a warmup then did a flat 5K course. Afterward, did the course again slow and ran home. I was trying for a 18:30 5K and did pretty good.

Times (1/2 mile splits)

2:50, 2:50, 3:20, 3:12, 3:00, 2:58, 0:34 Total Time: 18:42

Ave HR: 183 Max: 191

It felt great to run with some speed again, I figure that it didn't hurt anything to get out and push myself for a short amount of time.

Slow milesFast milesTotal Distance
0.008.008.00

Airport Loop

Ran a course PR today

Time: 54:38

It felt pretty good. I was going for a 57:00 time but I saw that I was on course to break my previous best so I went for it. Today felt like my High School days when I ran fast every day.

Comments
From Sasha Pachev on Mon, Sep 11, 2006 at 14:45:14

Being able to run 8 miles in 54:38 all out with sustained 40 miles per week predicts 3:16 for TOU on my predictor. From your description, it sounds like it was not quite an all-out effort. So things are looking good for you for the marathon if the gas tank holds up.

Slow milesFast milesTotal Distance
5.100.005.10

Fence Run

Med-Easy day for recovery

Time: 39:07

Ave HR: 157

Sasha, I wanted your opinion on what I should run for the next week and a half leading up to the TOU.

This is what I was planning on, but I am not sure of the best way to get ready for the race.

Wed- 5 Miles with 8x1min Fartlek at 5K Pace (6 Min Mile)

Thurs- 8 Miles @ Marathon Pace 60 Min (7:20-7:30 Miles)

Fri- Easy Biking

Sat- 8 Miles at Marathon Pace (7:20-7:30 Miles)

Sun- Rest

Mon- 5 Miles with 4x1Min Fartlek @ 5K Pace

Tues- Medium 5 Miles

Wed- Easy 4 Miles

Thurs- Easy 2-3 Miles

Friday- 8x100Meter Accelerators

Sat- Race

I would appreciate any input from anyone on what you think of my plan. My goal is to be well rested.

Comments
From Sasha Pachev on Tue, Sep 12, 2006 at 21:32:46

Good plan. I would make the 8 miles at marathon pace 5, and run the remaining 3 as warm-up/cool-down. On Friday run easy 5 miles (8:00-8:30 pace) in addition to the biking. Otherwise, looks great.

From Cody on Wed, Sep 13, 2006 at 08:32:06

Thanks for the input Sasha. I will make the changes to my schedule.

Slow milesFast milesTotal Distance
3.601.505.10

Fence Run with 8x100M Farlek @ 6 Min/Mile Pace. Slow Miles were @ about 8 Min/Mile Pace. My legs were tired from the 2 hours of Basketball from last night.

Time: 37:51

Ave HR:163

Max HR:178

Slow milesFast milesTotal Distance
3.004.907.90

Airport Run. Did first 1.5 and last 1.5 @ about 7:30 - 7:40 min/mile. Ran the middle 4.9 @ about 7:00 - 7:10 Miles

Total Time: 57:18

Ave HR: 164

Comments
From Sasha Pachev on Fri, Sep 15, 2006 at 14:28:31

Good work!

Slow milesFast milesTotal Distance
3.000.003.00

Very Busy day. I couldn't find time to run until 9pm and it was still raining. Took it easy.

Time: 23:20

Ave HR: 157

Slow milesFast milesTotal Distance
4.003.507.50

Today I ran on the Jordan river Parkway again. It was nice and chilly starting out which caused a lot of cold, tight muscles. I has a hard time warming up and getting into a rhythm. I figure I did the 4 slow miles at about 8-min/mile pace with the fast miles at about 7:00 to 7:30 pace. I am feeling tired and worn out and I am looking forward to a taper this next week for the TOU.

Total Time: 56:20

Slow milesFast milesTotal Distance
5.001.006.00

Ran the modified Gossner loop today. Ran 4x1 min Fartleks @ about 6-min/mile pace with rest of the run @ 7:30 - 8:00 min/mile. Felt really good, felt like I could run forever at that 7:30 - 8:00 pace. I am not sure if that pace should be "fast or slow" as it is medium. Whatever

Time: 45:40

Ave HR: 156

Comments
From Paul on Tue, Sep 19, 2006 at 00:26:38

I've adjusted my goal paces based on some recent runs and some feedback from Sasha (see my comment on my 9/18 entry). Interestingly, my race plan more or less now boils down to what you originally suggested, namely, target 7:30/mi down the hills and then try to hold on. Enjoy the taper and carbo loading and I'll see you Saturday.

Slow milesFast milesTotal Distance
0.005.505.50

Fence Run modified

Felt pretty good, did half of the miles at marathon pace the other half 10-15 seconds slower

Time: 42:00

Ave HR: 159

Slow milesFast milesTotal Distance
3.500.504.00

Ran a short Gossner Foods loop. I enjoyed taking it easy. I ran .5 mile in the middle at Marathon Pace just for fun. The rest were just under 8 mim/mile

Total time: 30:45

Ave HR: 156

Slow milesFast milesTotal Distance
3.000.003.00

Gossner Foods Shorter

There was a light rain as I did the easy 3 miles. My body was ready to go, it was difficult to hold it back and go slow.

Total Time: 23:30

Ave HR: 154

42 Hours and counting

Slow milesFast milesTotal Distance
1.000.501.50

Half Mile warmup and cooldown. Did 3 100 meter striders and accelerators.

Taper Day

Race: TOU Marathon (26.2 Miles) 03:11:20, Place overall: 77, Place in age division: 14
Slow milesFast milesTotal Distance
0.0026.2026.20

TOU

Unofficial 3:11:20

Wow, what a race. The weather turned out pretty decent. They announced a 27 degree F start. I ran it most of the way with my training parter Dan and we killed our goal time of 3:20.

I started out too fast...of course, but decided to let my body do what is comfortable and see if I can hang on. I ran the first 15 miles at 7 min mile pace. I then slowed to the target pace (7:30-ish) for the next 5. I crossed 20 in 2:23. At that point, my body was screaming at me but I did some quick math and saw that Boston was within reach, but barely. My body was done, but I fought through it. I needed to average sub 8's for the final 10K to make it. I knew it was going to be close. I gave it everything I had with the body "red-lined", even running the last mile with a HR of over 190 (193 max). I missed the 3:10:59 cutoff by 21 seconds....ouch. So close. I am bummed by that but who can complain with a 33 minute PR? Especially with only 2 serious months of training of 40 mile weeks. I am looking forward to my next marathon (Deseret News maybe??).

I loved the course and thought it was a great race.

List of body problems during and after the race.

Hip issues (for 5 miles in canyon)

Bathroom emergency (37 seconds @ mile 13 - without that...Boston)

Sock bunched up on right foot at toe (Serious blisters right now)

Serious tightness in all leg muscles after the race.

Ave HR: 171

Comments
From Andy on Sat, Sep 23, 2006 at 18:20:59

Nice job! I knew by your recent training times that you had the speed for better than 3:20. That's too bad about just missing Boston but you could easily qualify at your next marathon as long as you put in the training. I finished about a minute ahead of you and must have passed you somewhere in the last 2 miles (I was wearing an obnoxious green shirt).

From Sasha Pachev on Sat, Sep 23, 2006 at 19:22:59

Cody:

Good job on a huge PR. The bathroom stop in the canyon can be done in 15 seconds (number 2) with some practice. Also, some practice with your long runs (carefully watching what and when you eat in the preceding 48 hours and recording your responses) could help you avoid the problem altogether.

From Cody on Sat, Sep 23, 2006 at 21:15:40

Thanks for the tip Sasha. I think I can blame a lot of it on GU as I had used it only 1 time before and I don't think it agrees with me too well. I do think it did its job of giving me energy, but with side effects. I will experiment more with my diet and types of energy packets. I actually think a bigger problem was the sock-causing blisters. I have never had any blisters in a race or training run before and today my feet are destroyed. That is going to be a serious project to figure out all the contributing factors involving that.

From Chad on Sat, Sep 23, 2006 at 21:32:35

Nice work Cody! You really smashed your goal.

From Dustin Ence on Sat, Sep 23, 2006 at 22:17:11

Great Race, congrats on the huge PR, with continued training I'm sure you will qualify for Boston. I went out and ran it last year, lots of fun and a good experience. Hope the blisters are healing up, I just had two huge blisters on my heel from doing a 20 miler a few weeks ago. I think my are going to be fine for St. George in two weeks, but it can be a challenge finding the right sock/shoe combination. Well hope your recovery goes well.

From Paul on Sun, Sep 24, 2006 at 07:48:40

Bummer about Boston, the bathroom, and the blisters, but your performance was impressive. Congratulations on smashing your PR.

From Paul Petersen on Sun, Sep 24, 2006 at 16:10:25

Awesome job! Are you going to keep training during the fall and winter?

From Brent on Sun, Sep 24, 2006 at 17:02:13

No guts no glory, you had the guts and got the glory, great PR, way to go. Sometimes you just have to toss caution to the wind.

From Cody on Sun, Sep 24, 2006 at 18:51:04

Paul - I am planning on running all fall and winter. Whenever you feel up to it, we can go for a run.

From Dan on Sun, Sep 24, 2006 at 22:00:48

Great race Cody. I am glad that I was your partner for the race. Look forward to the speed training coming up. We'll get Boston and break 180 next year.

From Paul Petersen on Mon, Sep 25, 2006 at 09:37:18

I hope to be doing 4 miles per session pretty soon, which is my "threshold" for running socially. I'll shoot you an email when I get there. My friend James plans to keep doing 5-milers after St. George, and there might be a few other people around Logan doing some running. Logan winters are so brutal, I've found that the only way to do consistent running is to find an army of training buddies.

Slow milesFast milesTotal Distance
5.000.005.00

River Trail via Horshoe Park

Felt very stiff and tired. Was nice to get out and try and stretch out the tight muscles. Just need to give them some time.

Total Time: 39:50

Ave HR: 157

Slow milesFast milesTotal Distance
5.100.005.10

Fence Run

I am still pretty sore in a few of the leg muscles. My left hamstring and right calf muscles are the tightest. I know I didn't do enough hill workouts in prep for TOU and I am still suffering as a result. Today's run was easy. I felt better than yesterday, I wasn't huffing and puffing so much. By tomorrow I should be fine.

Total Time: 43:00

Ave HR: 153

Comments
From Cesar on Tue, Sep 26, 2006 at 20:38:21

Cody, yeah that's something I've noticed as well. If I run in the afternoon after work I get the runs in, and I notice I'm always looking forward to it. The thing is on tuesdays I have off so I always want to get it out of the way early. I guess it's just something I'm going to have to deal with. I don't actually have any races planned out, my town does have a thanksgiving day 5 and 10K run I might do just to see where my fitness stands. The pace was a sluggish(for a lot of people here)10:30 pace with an avg. HR of 135, for me that's speedy, I just hope to improve. Thank you for your welcome as well.

Slow milesFast milesTotal Distance
5.100.005.10

Same run as yesterday. Went 30-45 seconds a mile faster. Body still at about 80% of ideal.

Total Time: 39:00

Ave HR: 158

*Note to self - Miles should be recorded as medium not slow

Slow milesFast milesTotal Distance
0.008.008.00

Airport Run

Pushed as hard as I could. It felt hot after all the cool weather lately (73 degrees). This run is half asphalt half dirt road. The dirt road is really rough and tough to keep a good rhythm going.

Total Time: 56:00

Ave HR: 172

Slow milesFast milesTotal Distance
3.500.003.50

House to Logan river trail "golden mile" and back. Worked to keep up with Sasha's 7:30 guy. I worked my tail off at work today and spent time with the family which left no time for running. I will run longer tomorrow.

Total Time: 25:20

Ave HR: 159

Slow milesFast milesTotal Distance
5.005.0010.00

Ran up River trail up Logan Canyon. Ran past third dam up part of the crimson trail. Returned via Mill hollow loop. 40 min up 41 min down. The leaves were changing and the trail was covered by yellow and red fall colored leaves. Very scenic.

Total Time: 81:12

Ave HR: 156

Comments
From Paul Petersen on Sat, Sep 30, 2006 at 16:02:08

I was out running on the River Trail around 9AM...I didn't see any other runners though, so I don't think we crossed paths. That's a great loop you did; I love that run. Going straight up Mill Hollow this time of year is good too, with the aspen changing colors.

Slow milesFast milesTotal Distance
6.000.006.00

Fence and Gossner foods modified loop.

Nothing special today, easy effort.

Total Time: 48:00

Ave HR: 150

Comments
From Sasha Pachev on Mon, Oct 02, 2006 at 17:12:06

Good work. Keep up the training. A lot of people stop training during the winter. Do not make that mistake.

From Cody on Mon, Oct 02, 2006 at 20:00:06

Thats not going to happen here. I plan on improving all winter. I actually ran this workout today (Monday) and I should change it to the right day.

From Sasha Pachev on Mon, Oct 02, 2006 at 22:49:46

I used the admin database manipulation superpowers to move it to the right date, along with the comments. However, that feature needs to be available to a regular user, which I hope to be able to do this month.

Slow milesFast milesTotal Distance
0.008.008.00

Airport Loop. The goal today was to run it in 59 mins. That is a medium effort. I was able to stay on pace the whole way and finish with a 58:37. My body is starting to tune-in to the pace that I tell it without having to rely on the watch as much. If I compare todays run to Aug 1 and the effort needed to run a 62 min run, today's run was probably 20% easier even with a time 3 minutes faster. All that made a lot more sense in my head than it does written down.

Total Time: 58:37

Ave HR: 159

Slow milesFast milesTotal Distance
0.0010.0010.00

I loved saturdays run in the canyon so much I had to do it again...only faster. I ran the Logan River trail up 36 mins to my turn around point and then took the Mill Hollow turn off coming down (same as Sat.) I felt really good going up, but the pounding coming down was not nice to me. It also started raining fairly hard coming down making the trail slick as it was covered in leaves. Overall a great run.

Total Time: 73:30

Ave HR: 167

Slow milesFast milesTotal Distance
5.000.005.00

5 mile loop by house including the ~1 mile of river trail by golf course. Ran during a break in the rain so it was pretty sweet weather. My legs are a little sore from the hills yesterday so decided to do 5 med-easy miles. I worked to stay ahead of the 7:30 guy and had no problems.

Total Time: 37:00

Ave HR: 158

Comments
From Sasha Pachev on Fri, Oct 06, 2006 at 07:16:45

Good training this week. I think you are on your way to go sub-3:00 in Ogden (is that your next marathon?).

From cody on Fri, Oct 06, 2006 at 14:40:59

Ogden is next. I am thinking of doing the grand slam next year, what do you think?? I do have some 10K's and 5K's this fall I will do as well.

Slow milesFast milesTotal Distance
5.000.005.00

Modified Gossner loop.

Nice 'n easy, no big deal

Total Time: 38:00

Ave HR: 159

Slow milesFast milesTotal Distance
6.004.0010.00

Tough workout for me this morning. It was raining quite hard so I knew I would get soaked. I did a 5-mile out and back course twice. I started out with a 7:30 mile warm-up.

5:45 mile (target pace was 6) (2:50)(2:55) halfs.

1 mile in 8:00

5:53 Mile (2:55)(2:58)

1 mile in 7:55 (5 miles in 35:10)

1 mile in 7:50

5:58 Mile (3:00)(2:58)

1 mile in 8:30

6:02 Mile (2:55)(3:07)

1 mile in 8:06 (5 miles in 36:28) (10 miles in 71:38)

I don't know what happened on the last fast half mile as I must have lost focus. I feel like this effort was about 95% of my max on the hard miles. My goal pace for the 5K and 10K races is to be just under 6 min mile pace so this workout was to get used to that speed.

Comments
From Dustin Ence on Sun, Oct 08, 2006 at 22:05:21

Cody, thanks for the post on my blog. The marathon was great yesterday, it is so much fun to have such as great marathon here in St. George and to experience success after many months of hard work. I've followed you lately in some of your races and I'm sure you'll get that Boston Qualifer soon. It was lots of fun last year when some of us St. George guys went out and ran Boston. I'm kind of curious about the Las Vegas Marathon, if you ever get a moment send me a post with your impressions of that marathon, as well as Top of Utah.

Slow milesFast milesTotal Distance
0.008.008.00

Airport Loop. It is one run that we suspected was shorter than the 8 miles that we thought it was. It was 7.8 according to Google Earth. I measured all of our other runs to see how consistent they were to my bike measurements and all the rest were exactly on so I can safely say that this run is now accurate. Of course it depends on the lines I run but I am not that picky. We modified the course to be exactly 8 miles so we had to go out and set a new course PR.

Dan and I chased the 7 min guy and did pretty good staying ahead of him the whole way. He got 5 seconds ahead of us by mile 7 so we pushed hard to show him who is boss. I might have got carried away as the last mile was a 6:20 mile. It sure did feel good though.

Total Time: 55:25

Ave HR: 166

Comments
From Andy on Mon, Oct 09, 2006 at 21:53:07

Thanks for you comments on St. George. As for the grand slam, it wasn't as hard as I expected it to be. My reason for running it was to gain more race experience in a marathon. I'm glad I did it even though I may have run a sub-3 had I focused only on St George. I think that I grew a lot as a runner going through the series and the experience will pay off in the long run.

From Brent on Wed, Oct 11, 2006 at 11:13:17

Thanks for your comments on St.George. Are you going to run the Las Vegas marathon? It seems from you workouts that your times are getting better.

From Cody on Wed, Oct 11, 2006 at 12:12:08

Brent, I am not planning on running the Las Vegas Marathon this winter. It is a unique marathon and I think people should try it but I'm not going to do it again this year. Ogden Marathon is the next one for me.

Slow milesFast milesTotal Distance
5.100.005.10

Fence Run nice 'n easy. I am a bit tired from the hard run yesterday. It was nice to cruise real easy and still be under 8-min/mile.

Total Time: 38:55

Ave HR: 158

Comments
From Dustin Ence on Tue, Oct 10, 2006 at 23:04:10

Thanks for the info on the Vegas and TOU marathons, definately some things to consider.

From Paul Petersen on Wed, Oct 11, 2006 at 10:25:06

Cody, are you going to do the 1st Dam Run (Nov 4)? They have some info about it on the TOU website. I think I may jump in the 5k for fun. You would probably have a good shot at top 3 in either the 5k or 10k.

Are you intersted in doing a run this Saturday? I will probably head out to the Logan Canyon River Trail or some other trail up the canyon for a 5 to 6-miler.

From Cody on Wed, Oct 11, 2006 at 10:41:11

Paul,

I was already planning on doing the 10K. I got the registration form e-mailed to me. Dan is also going to do it (He runs the same speed as I do). I was planning on doing a 5K around thanksgiving so I figured a 10K is due as I haven't raced a 10K in years.

I would love to do a run this Sat. Dan and I were planning on running up to third dam at least, but we can work something out to run with you.

Slow milesFast milesTotal Distance
4.103.007.10

Combined Portions of the Fence Run and the Gossner run to make it 7.1 miles. Dan and I did an easy 5 min warm-up at 7:30 pace then did a 3 mile tempo at 6:30 pace. The last 3+ miles were done at 7:30-8:00 pace. The tempo hurt that last mile, but I feel much better about myself after doing it. I had a lot of muscle fatigue (latic acid maybe) in my legs that slowed me down.

Total Time: 51:00

Ave HR: 165 (~175-179 during tempo miles)

Comments
From Sasha Pachev on Thu, Oct 12, 2006 at 12:42:19

Good training. You look leaner on the new picture. Did you lose some weight since last year?

From cody on Thu, Oct 12, 2006 at 13:03:00

Sasha,

I sure did. Maybe only 5 lbs max though. But I know that I am leaner now. More muscle. I feel like I am in great shape. I am 5'7" and weigh 135-140 depending on when I weigh, eat, drink, run etc. I have a bit more upper body strength then most long distance runners so that accounts for a couple lbs. I could lose 3 more lbs if I improve my eating habits, but that is a challenge giving up junk food. I don't know how you do it.

From Sasha Pachev on Fri, Oct 13, 2006 at 08:34:53

Think of it as poison that will keep you from achieving your full potential. Accentuate the positive, eliminate the negative, latch on to the affirmative, don't mess with Mister In-Between

Slow milesFast milesTotal Distance
8.000.008.00

Airport Loop (accurate) Goal for the run was to stay ahead of the 7:30 guy and that was accomplished. I was feeling a bit tired from yesterdays tempo so my HR was a tad high for the pace (med effort).

Total Time: 59:10

Ave HR: 164

Slow milesFast milesTotal Distance
0.005.005.00

River Trail via Horshoe Park

I was pretty busy today (as usual for fridays) so I ran 5 when I could. I was hanging around the 7:00 min/mile pace without thinking about it. I did the "Golden Mile" splits in 6:20 and 6:25 (roughly 7 min/miles).

Afterward, I tore down a huge branch off the huge tree in the backyard. The wind broke the branch back in Aug but it was still attached but hanging to the ground. The tree had dried up enough finally to twist and pull it down. I managed to not hurt myself too bad (minor hand injury is all).

Total Time: 36:04

Ave Hr: 159

Comments
From Sasha Pachev on Sat, Oct 14, 2006 at 07:56:05

Good training this week. I have the same suggestion for you as the one I left in Dan's blog about gradually bringing your mileage to 60 a week.

Slow milesFast milesTotal Distance
10.000.0010.00

Ran on the River Trail with Paul, Jon, and James. I need to run with them this winter to stay motivated. It was a nice and easy run as we were able to talk with no problems. I am not positive the distace we ran but it was probably between 5.5 and 6 miles. Afterward, I continued down the canyon to the Hydro Park? and ran that trail back up to upper second dam and back down on the river trail. The second portion was roughly 4.5 miles with a steep uphill section with the rest flat. There was a tunnel cut through the rock I had to go through that was maybe 50-100 yards long. It was to low of a ceiling and I had to walk hunched over through it.

Great morning, a little cold though. It was nice to meet Paul, James, and Jon (I feel like I am back in the Bible or something).

Total Time: 88:00

Ave HR: 155

Comments
From Paul Petersen on Sat, Oct 14, 2006 at 13:47:56

If David and Ben had showed up, it would have been even more Biblical!

Slow milesFast milesTotal Distance
3.509.7013.20

Dirt Road to Barn and Back

Today's run was pretty good as we set out to beat the 7:30 guy. We had no problems and didn't need to speed up at the end to take him.

Total Time: 68:05

Ave HR 159

Note: From now on my fast/slow mile threshold is 7:30 miles.

Evening Run:

House to Logan High Track and back. Did 4x200 meter sprints. They were between 33 and 35 seconds (90% of max). It was hard to tell in the dark my exact splits. I jogged 200 meters inbetween each one. 3 miles to and from with 1 mile on track total. The three miles were at 8:00 pace.

Total Time: 31:30

Ave HR: 161

Max HR (during 200's 184)

Slow milesFast milesTotal Distance
0.005.005.00

Gossner Loop Modified

I am feeling the effects of the 200 meter sprints last night. My quads were the worst at first with my left hamspring tightening up midway through the run. We focused on beating the 7:30 guy while still getting in some quality speed. We did 2x1 Min fartlek @ 5:30-6:00 pace. Then we did .5 mile in 3:05. The rest was 7:30-8:00 pace. The wind was a challenge and is a scary preview to a Cache Valley winter.

Total Time: 35:30

Ave HR: 158

Slow milesFast milesTotal Distance
0.008.008.00

Airport Loop with Dan

Started at 7:20-7:30 pace and bumped it up to about 6:45-7:00 pace finishing with a 7:05 overall pace. I felt tired the first mile and then loosened up and ran well.

Total Time: 56:40

Ave HR: 158

Slow milesFast milesTotal Distance
4.003.007.00

Ran to Rec center(1.5 mi) to run with Paul and James. We did the River Heights Loop (4mi)and then I ran home. James told me about a 5K on saturday here in town that I would like to do. I want to see where I am with my speed as I feel like I have none with all these training runs at a speed much slower than 5K pace. Time to test myself.

Total Time: 52:40

Ave Hr: 156

Slow milesFast milesTotal Distance
6.900.006.90

Hospital Loop plus a bit to see the Extreme Makeover home Edition house's progress. It is coming along nicely. the roofers were hard at work finishing their job and a bunch of volunteers were hustling around everywhere.

The weather was cold and windy.

Still held 7:23 mi ave but it felt easy so I am categorizing this as an easy run.

Total Time: 51:00

Ave HR: 156

Comments
From RivertonPaul on Fri, Oct 20, 2006 at 14:12:07

I enjoy checking in on your blog. I'm focusing on being more consistent in my training, and its helpful to see someone to model after.

Race: Red Ribbon 5K (Hyde Park) (3 Miles) 00:17:14, Place overall: 1, Place in age division: 1
Slow milesFast milesTotal Distance
7.503.0010.50

17:14 1st Place overall.

Ran the Red Ribbon Race this morning. I had just heard about it on Thursday and the race was closed to registration so, I came this morning and they said that I could run, but I wouldn't get any prizes or the t-shirt...but it would be free. Whatever, so I ran. I ran it with James and Dan. The race was 600 people between the mile race and the "5k" but most were kids. I figured it would come down to Dan, James and myself for the win. My goal was to break 18:00 for the 5K. The course ended up being short(3mi) so this is my new PR for 3 miles. After a short 1/2 mile warmup the race got started (30 degrees max- it was cold). I started out at what felt like a really slow pace as the first 1/2 mile is uphill. I held back as much as I could, but was still leading a pack of 3-5 guys. After the hill crested, I settled into about a 6:00 pace and held that for a while. Just after the mile point, I could tell Dan and the High School kid running with us were getting tired so I worked for the next half mile to distance myself a bit. I am now all alone (never been in this position before) and I am not sure the pace I was going. It felt like I slowed down a bit. James was catching me and get to within 5-10 feet of me with 3/4 mile left so I decided it is time to go. I worked that 1/2 mile and put some distance between me and him and then costed into the finish with a 5-6 second win over James and a ~45 second lead on Dan. Both Dan and myself PR'd as we have not ran a short race in a long time (maybe ever for Dan). If we figure 35 seconds for the .1 I still made my 18:00 5K time by 10 seconds and that is all that matters to me. Great Race.

1 mile cool-down then left to meet up with Paul, James, Dave, and Ben to run 6 miles. We ran some trail up right hand fork in Logan Canyon. Hunting season just started so there were a few hunters out. The trail was mostly mud and we were caked in it by the end. The trail had a pretty good climb the whole way (to the turn-around).

I made my goal of a 50 mile week.

3-mile race: 17:14

Ave HR: 183

6- mile run: 49:00

Ave HR: 158

Comments
From Sasha Pachev on Sat, Oct 21, 2006 at 16:35:47

Excellent! Congratulations on the win, and a good 3 mile time. I have been a strong advocate of course certification for that particular reason. It is not fair to a runner to cheat him out of a PR with a short course.

Looks like speed-wise you are back to your cross-country days, almost. I am expecting to see sub-17:00 next year.

From Andy on Sat, Oct 21, 2006 at 17:41:08

Great job on the win. I'm 3 minutes off my HS cross country days and don't think that I will get anywhere near it again. That's great that you are near the shape that you were in 10 years ago.

Slow milesFast milesTotal Distance
8.000.008.00

Airport Loop with dan

I felt lousy today. My body is tired from the mileage increase and the race over the weekend. I had trouble breathing and my joints hurt. I think I will be better tomorrow.

Total Time: 59:10

Ave HR: 164

Comments
From Andy on Tue, Oct 24, 2006 at 07:54:57

Not only have you increased your mileage but your intensity on every run is pretty high as well. Have you considered running very easy at least 1 day a week? I usually have at least 1 run a week that is only 6 miles at 8:00/mile-8:30/mile (keeping my heart rate around 142). It really helps recharge the batteries.

From Cody on Tue, Oct 24, 2006 at 19:52:00

You have a good point there. I have stepped it up lately. I usually run an easy day of 5 mile or so on fridays. I try and go 8:00+ miles on that day but I get bored and want to go faster. I need to focus more on a hard day, easier day routine.

From Sasha Pachev on Thu, Oct 26, 2006 at 10:33:06

Cody - if you get bored, run a mile or two really hard - 6:00 pace or faster. This seems to remove boredom very quickly if your body actually needs rest.

Slow milesFast milesTotal Distance
6.002.508.50

Ran to Rec center to run with Paul and James. We did a loop where we ran 2-3 miles on the TOU marathon course. We did some miles around 7:00 others closer to 7:30-7:45. I did some 7:00 miles running to and from the Rec center to meet them. Weather was perfect for running and made me want to do more. I felt much better today than yesterday.

Total time: 65:30

Ave HR: 158

Slow milesFast milesTotal Distance
0.006.006.00

Didn't have much time today so I had to make up for quantity with quality. Mother nature didn't like my plan so I suffered. I ran the 5 mile River Trail out and back run with 1 mile repeated to make the run 6. I started out with a 7:30 mile warmup. I then did a mile in 6:15, a recovery mile in 7:45, a fast mile in 6:15, followed by two 7:30 miles to finish. I was originally trying for 6:30 pace on the two tempo miles, but it was dark and snowing so I had a hard time determining my pace until I was done with the mile. I was pleasantly suprised that I was 15 seconds fast so I tried to do the same for the second tempo mile and I did. I was completely drenched by the third mile and my legs got pretty cold, but I am glad I ran.

Total Time: 42:45

Ave HR: 161

Max HR: 180 (that seems high as during the tempo miles I checked my HR and I was closer to 170-175 the whole time. It must have spiked for a short period of time)

Slow milesFast milesTotal Distance
7.500.007.50

Ran to Rec center to run with Jon and Paul real easy. Running home, I pushed it a bit to around 7:00 mile pace because I was cold and wanted to get home before my hands got numb. Total Time: 57:50 Ave Hr: 145

Slow milesFast milesTotal Distance
0.000.000.00

I didn't have any time to run today as I was traveling to Moab for a mini-vacation with family.

Slow milesFast milesTotal Distance
1.4015.2016.60

Today I wanted to run the Canyonlands Half Marathon course in Moab so I had my Dad drop me off up the canyon near the start. I say near, because I couldn't find it driving up the canyon in the dark. I decided to start at mile marker 13 so that I would get 17 miles or so back to the hotel. My goal was to run 7:00 miles and shoot for a 1:31-ish half-marathon pace. I wanted a long tempo run to see where my fitness was at.

I started out WAY too fast as it was cold and slightly downhill and I was trying to warm-up and settle into my pace. About a 2-1/4 miles into it, I found the official start line (15:00 on watch) so here I go. I did pretty sweet from then on with regard to my pace. I was right on 7:00 miles the entire canyon. That was a beautiful canyon to run through as the sun comes up. Not much of a shoulder to run on, but very few cars to contend with. I felt good through ten miles, but from then on I had to fight to stay on pace. I started to slip a bit (5-10 seconds off each mile). I came out of the canyon in exactly 1:31 total time (13 miles). I ran on highway 191 to 500W and followed that south to 400 N and ran east to the park at the end of the road. I didn't care about the pace as much once I left the canyon and ran closer to 7:30's. My time at the finish line was 1:46:25 (15.2 miles ~7:00 miles ave). (1:31:25 half-marathon). I stopped at the park for a drink but the water was turned off. I then continued at an easy pace back to the hotel. I measured this on Google Earth to be 1.4 miles in 10:45 sec.

Overall, this was a great workout for me as it simulated marathon pace over a measured course. I did not have the forsight to bring GU or stash water on the course and that really affected me. I didn't sweat that much as it was cool, but I know that dehydration and fuel was a major factor in the run. My muscles and joints also hurt around the same point too.

Total Time: 117:10

Ave HR(15.2): 164

Ave HR(1.4): 154

Slow milesFast milesTotal Distance
9.300.009.30

Ran a new course today with Dan. It is the Yesco-Green Canyon Out and back run. It is mostly uphill the first half and downhill the last half. There is also a ~500 ft elevation gain over the first half. It was nice to get off the boring dirt roads by work and climb some hills. My legs were still a little sore but they loosened up quickly. Time Up: 36:00 Time Down: 32:45 Total Time: 68:45 (7:24 Miles) Ave HR: 161

Slow milesFast milesTotal Distance
6.000.006.00

Happy Halloween

Work was chaos, body was tired...Only 6

(Gossner Modified)

Total Time: 48:22

Ave HR: 151

Slow milesFast milesTotal Distance
0.0010.0010.00

Ran 2 laps of the 5 mile River Trail via Horshoe Park loop.

Mile 1: 7:30

Mile 2: 5:57 (Goal 6:00)

Mile 3: 7:39

Mile 4 and 5.5: 9:06 (Goal 9:00)

From then on, tried to maintain 7:00 miles to end. Had to run a 6:45 9th mile and 6:45 last mile to make it with a small cushion.

Total Time: 69:30

Ave HR: 162

Max HR during tempo miles: 178

Comments
From Sasha Pachev on Wed, Nov 01, 2006 at 22:20:31

Good work. You could probably hit BQ in the Valley of Fire Marathon if you feel so inclined with your current training.

Slow milesFast milesTotal Distance
7.000.507.50

Ran to Rec Center to run with Paul and we did the River Heights Loop at a decent clip. He tried to kill me during the 4x200 meter striders in the grass. My legs felt very fatigued during the striders and during the 1.5 mile run home. Good tune-up for the 10k run on Saturday.

Total Time: 53:20

Ave Hr: 154

Slow milesFast milesTotal Distance
4.000.004.00

Gossner Loop real easy.

I was sore from the 200's (thanks Paul)that I ran yesterday and I was feeling really fatigued so I took it easy to recover.

Total Time: 31:10

Ave HR: 149

Comments
From Paul Petersen on Sat, Nov 04, 2006 at 08:49:15

Sorry about that.

Race: First Dam Run 10K (10 Miles) 00:37:39, Place overall: 4, Place in age division: 3
Slow milesFast milesTotal Distance
3.006.209.20

First Dam Run 10K 37:39 I went out with the goal of breaking my previous 10K PR of 38:06 and did it. After a quick 1/2 mile warm-up I lined up and it was show-time. I started out right on track with a 6:10 first mile. About that time the 5K guys turned off and we never saw them again. I was hoping most of the fast guys would turn off but only 2 did. That left me in 8th Place. I ran the next mile in 6:00. The next mile had a pretty good climb in it that slowed me a bit and I ended up with a 6:20 mile (3 mi in 18:30). So far, so good, time to start picking off people. I stepped it up just a tad and ran basically 6:00 mile pace all the way to the 6 mile marker picking off a few people. I hit the 6 mile in 36:30 exactly with no one in front of me and about a 15 second gap to the guy behind me. I picked it up as hard as I could and crossed in 37:39. The chip time showed 37:41 but was off so I am calling it 37:39. Fourth Place Overall and third in my age group. I felt that I ran solid even running a negative split which is a first for me. My HR was pegged around 182-185 the whole time (after the initial 1/2 mile) so I feel like I gave it my best. Those Interested in seeing the course click HERE (this was created courtesy of Paul Petersen) Thanks Paul! Max HR: 192 (last mile or so) Ave HR: 182 Total Time: 37:39 Did an easy 2.5 miles after to cool down.

Comments
From Sasha Pachev on Sat, Nov 04, 2006 at 15:29:26

Congratulations on a PR!

From Paul Petersen on Sat, Nov 04, 2006 at 22:10:39

Cody, nice job today.

Where exactly did the 10k turn around? Let me know and I can whip up a quick map and profile for the 10k.

Slow milesFast milesTotal Distance
0.008.008.00

Airport Loop

I decided that I need to work on my endurance a bit as my 10K speed shows a prediction of a 2:55 marathon, but I know that I would die if I tried that right now. So, I ran the Airport loop at goal marathon pace effort. I started out with 6:50 miles just trying to stay ahead of the 7:00 guy. I was consistently around 6:50's the whole way except for the last mile where I put on a bit of a kick to finish with a 53:53 time. I am pleased with the effort as it shows that at least to the 8 mile mark my fitness is right where I want to be. Now to build more base and work on keeping that pace for a lot further.

Total Time: 53:53 (6:44 miles)

Ave Hr: 167

Max HR: 176 (during last mile kick)

Comments
From Paul Petersen on Tue, Nov 07, 2006 at 12:57:05

If you just work on building base all winter and do 1 MP run a week, and striders 1-2 times a week, you will be be very strong by the time spring rolls around. And that's without doing "real" workouts (LT runs, intervals, etc.). It's good to gradually pick up to MP during your long runs as well, and it will train your body to use energy more efficiently late in a race. Pfitzinger discusses this some.

Slow milesFast milesTotal Distance
9.200.009.20

Ran to Rec Center in 12:00 (1.5mi) to run with Paul. We did the 6 mile Canal Loop with a slight detour. It was a nice run that alternated trails and roads. I liked the trails because, it seemed we were still in the city, but running on single-track. Anyway, after that, I ran home.

Total Time: 70:40

Ave HR: 154

Comments
From Sasha Pachev on Tue, Nov 07, 2006 at 20:50:58

Good work. Good idea to do the circuit instead of Grand Slam. I would not recommend Grand Slam until you can comfortably run 90 miles a week, and have done it for a year. Sure, you can do it without such mileage, but not without a high chance of unpleasant consequences. The name Grand Slam is not a coincidence - grand slam on your muscles, joints, glycogen stores, immune system and who knows what else. You need to be ready.

From Cody on Wed, Nov 08, 2006 at 18:06:32

I agree with you Sasha. I know I could do the Slam, but with too many risks and sacrifices. I want to do some shorter races too and I think the best way for me to get back into racing is with shorter races, building to 1-2 marathons a year. I think I will still do the Ogden and TOU next year if I can stay healthy.

Slow milesFast milesTotal Distance
7.000.257.25

Ran a new route at lunch with Dan. I call it the Yesco-Logan High out and back run. Yep, it goes from YESCO to Logan High and back. We did 2x200m striders at about 33-35 seconds on the grass at Logan High. I wasn't feeling too good today and enjoyed the easy pace that we ran. I especially enjoyed the (likely)last day of 50-60 degree temperatures. 26:30 out - 27:30 back (including the striders). Total Time: 54:00 Ave Hr: 153

Slow milesFast milesTotal Distance
5.004.309.30

Ran the YESCO-Green Canyon Run with Dan today. Our goal was to beat our previous time of 68:45 and we did it pretty easily in 66:48. We hit the turn-around in 35:35 and then hit some 7:00 and some sub 7:00 miles on the way back (downhill). The worst part of the run was the 10 min hail storm that blew over. Ouch

Total Time: 66:48

Ave HR: 159

Max HR: 186 (up-hill miles)

Slow milesFast milesTotal Distance
5.000.005.00

Gossner Loop extended to 5 miles.

Took it real easy.

Total Time 38:10

Ave Hr: 152

Slow milesFast milesTotal Distance
11.500.0011.50

Ran the Millville Deer Fence Loop with Dan. It is a great run as it has everything, hills, flat, dirt, asphalt, deer (ok, I didn't see any deer, but being called "Deer Fence Loop" you would hope to see some). This run has some serious hills, both up and down and my quads are trashed. We averaged close to 7:30 miles overall. The hardest part of this run was the rolling hills, it seemed that you never had a flat section to rest until the last 2 miles when you were trashed. Total Time: 1:30:40 Ave HR: 158

Comments
From Paul Petersen on Sat, Nov 11, 2006 at 11:19:43

The Deer Fence (Bonneville) Trail is a great route, and you can go all the way from Dry Canyon to Blacksmith Fork on it. I do see fair bit of deer on it, but they are virtually always dead. The fence keeps deer from getting into town during the winter when forage is sparse. Early spring runs on the trail always features scattered deer remains every mile or so. My dog loves it.

Slow milesFast milesTotal Distance
7.250.758.00

Ran the YESCO-Logan High Run. (3.5 miles each way). I ran with Dan and we were between 7:00 and 7:30 to the High School. Once there we jogged to the track and did an 800m at 5K race pace (2:48) then an easy 400m recovery then a 400m hard but not all out (70 sec). It felt good to spin the wheels and feel the latic acid build up. Total Time: 60:22 Ave HR: 162

Slow milesFast milesTotal Distance
9.000.509.50

Ran to Rec Center/High School to run with Jon. Before he got there, I did 4x200m striders on the track. I felt sluggish today. We ran up the canal trail (up via canyon road) up to the water lab and back down the canal via the temple. It was a casual 7:30 - 7:45 miles pace. I felt good during the easy miles. Afterward, I ran home. A total of 9.5 miles (more or less).

Total Time: 71:00

Ave HR: 152

Slow milesFast milesTotal Distance
8.000.008.00

Ran the Airport Loop with Dan. We felt like it was 7:30 pace but for the first 3 miles it was closer to 7:10 pace. That always is nice. We hit a section of MUDDY road that really bogged us down but we got away from it by running through a cow field. Total Time: 58:25 Ave HR: 160

Slow milesFast milesTotal Distance
7.302.009.30

Ran the Green Canyon - YESCO run with Dan I enjoyed pushing the pace a bit. It felt pretty good. We threw in some (2) 6 min miles coming down to even out the 8:00 mile going up (pretty good climb). 1st side ache that I have had in months today, but it lasted less than a mile (poor breathing technique probably). Total Time: 66:05 (35:10, 30:55) Ave HR: 166

Slow milesFast milesTotal Distance
5.000.005.00

Gossner Loop modified. I ran it with Dan in the dark. My HR monitor stopped in the middle of the run. I need to pull it apart and see what is up with it. I hope it didn't die.

My guess is that it was 7:30 pace as it was an easy day.

Slow milesFast milesTotal Distance
13.000.0013.00

Ran on the River Trail with Paul, Dan, Ben, Jon, and Dave. Easy Pace. Afterward, ran 5 miles on pipeline trail on North side of the canyon. Total Time: 1:34:21 Ave Hr: 154

Slow milesFast milesTotal Distance
9.300.009.30

Ran a modified YESCO-Green Canyon Run today. We (Dan and myself) turned South on 1600 E (instead of continuing up 1800 N to Green Canyon) and ran past Lundstrom Park down 1000 N back to YESCO. We still hit 400 of the 500 feet of elevation gain but more importantly, I was able to take a bio break using modern facilities and not in the bushes. It almost came to that. I have felt ill the last 24 hours and I think I am fighting it off pretty good. I might make tomorrows run easier than planned if I get worse tonight. Total Time: 68:32 (med effort) Ave HR: 161 Max HR: 172 RHR: 47

Slow milesFast milesTotal Distance
5.002.007.00

Did seven miles on the 5-mile out and back run near my house. I had to repeat 2 miles to get seven. I am sick and not feeling too great so I played this run by ear. I started out with an 8:00 mile warm-up then a 5:50 mile (5K race pace). Followed by an 8 min mile. The next fast mile was done in 5:47. I didn't want to overdo it as I am concerned about being healthy for thursday's 5K. The rest of the run was at an easy 8:00 mile pace. Not sure of how much to do tomorrow as I feel pretty awful right now.

Total Time: 52:25

Ave HR: 159

Max HR: 182 (during 2nd fast mile)

Comments
From Dave Holt on Wed, Nov 22, 2006 at 08:56:44

Good luck on your turkey day race. Sometimes a little bit of sickness brings out the best performances.

Slow milesFast milesTotal Distance
0.000.000.00

No running today. I feel like a slacker for taking an "unscheduled" day off but my body needed to rest and get better from my illness.

Race: Cottonwood Heights Turkey Trot 5K (3.1 Miles) 00:18:33, Place overall: 5, Place in age division: 1
Slow milesFast milesTotal Distance
5.003.108.10

Cottonwood Heights Turkey Trot 5K 18:33 5th Overall 1st 26-29 age group I was feeling pretty sick still today but I really wanted to do well on this race so I gutted it the best I could. I started out just fine letting the rabbits take off. Most came back after the first 1/2 mile. I was about 20-30 yards behind the "pack" of leaders and debated going after them and run with them, but decided to run my pace. The course is hilly and tough. Lots of hills both out and back. 175 ft elevation difference between the start/finish and the turn-around. The wind had a bit of an effect on my time as well. It was warm but pretty windy. I worked to keep pasing people the whole way and did well picking them off slowly until the finish. I was hoping for a time closer to 17:30 but I am happy with my time considering the tough course and being sick. Total Time: 18:33 Ave Hr: 186 Max Hr Hit : 196 (Every time I looked at my watch it was around 188-189, but I didn't look during the last push to the finish). Ran some easy miles after the race cheering on family members and running home.

Comments
From Paul Petersen on Fri, Nov 24, 2006 at 08:44:50

Nice work. Did you win a turkey or anything?

From brent on Fri, Nov 24, 2006 at 10:16:45

Congradulations, it was a tough course yesterday. It seems you did great to hang on to the pace on the uphill. It seems there were not many awards?

From Cody on Fri, Nov 24, 2006 at 16:22:04

Brent,

Too bad that I didn't get to meet you there. I am suprised how much those hills take out of you. I was pretty bummed out about the pathetic awards. 1st place in my division 5th overall and I get a promise to have a ribbon MAILED to me because they didn't buy enough to give out. What?? Once again, I wish they would reward the faster runners with some of the prizes they raffle to random people. The odds are not the greatest to win a MP3 player or a similar prize when there are 500 people in the race. My only chance is to do well in the race and hope I get some sort of a ribbon or trophy worth keeping. No turkeys for me.

From Brent on Sun, Nov 26, 2006 at 21:04:41

Cody, your comments are right on about the awards. Me and Sylvia feel the same way, give awards to the winners first. There should be some payoff for the hardwork. If I were race director there would be no random prize drawings unless the first three overall and division winners got a meaningful prize award. See you at the races. By the way, your 12 miles on the Jordan parkway is right my home course. We live 15 seconds of the trail. B of BS Rools out.

From Casey on Sun, Nov 25, 2007 at 01:06:53

So Cody, I was googling Cottonwood Heights turkey trot for this year's results (2007) and your blog came up as my second result. That's pretty crazy!

Slow milesFast milesTotal Distance
8.000.008.00

Ran an old High School Course called Animal. It has some big hills for the first half and some good downhill/flat training the last half of the loop. The climbs are about 5% grade and the downhills about 2-4%. I felt lousy the first half (sickness/hills) and picked it up and felt good the last half

Total Time: 59:30

Ave HR: 161

Slow milesFast milesTotal Distance
12.000.0012.00

Ran on the Jordan River Parkway trail today. Approx 12 miles. I started at 6200 S and followed the trail north at 7:30 pace to 3300 S. Hit the turn-around in 45 mins. I was tired and did the next 2 miles slow. I saw that I was slow so I decided to pick it up and try and make it back by 90 mins. I was 3 mins off the pace and had 4 miles to make it up. I pushed it pretty good while trying to stay even paced. I made it in 1:29:45. I figure I did 4 6:45-7:00 miles while fatigued. Good MP simulation. The illness is getting better. It has moved out of the lungs mostly and is now in the nose. That makes the running easier.

Total Time: 1:29:45

Ave HR: 157

Slow milesFast milesTotal Distance
0.009.009.00

Ran a modified Home to River Trail via horshoe park run. Hit 5 miles @ 7:00 pace (35:00) then picked it up for the last 4 miles finishing in 61:18. I ran during a break in the snow storms and saw the big one coming. I almost made it. I got pelted by hail and snow during the last 1/2 mile. Visiblity was down to 30 feet or so.

Total Time: 61:18

Ave HR: 164

Comments
From Paul Petersen on Mon, Nov 27, 2006 at 19:45:30

Glad I ran in the morning. I counting on tomorrow being miserable and am planning a day off.

Slow milesFast milesTotal Distance
5.000.005.00

House to River Trail via Horshoe park run. The roads were still pretty slick and there were black ice patches. I had to be extra careful as I ran in the dark. Med-easy effort but not too many miles.

Total Time: 35:55

Ave HR: 158

Slow milesFast milesTotal Distance
0.004.254.25

Busy Day at work and I had to bring the car to my wife, so I drove home from work and ran back to keep working. Ran to work via 400W. It was really cold and I had to hurry. Averaged 6:45 mile pace

Total Time: 28:30

Ave Hr: 165

Drove to the Jazz game (free tickets) and enjoyed the evening!

Slow milesFast milesTotal Distance
0.000.000.00

Worked a crazy day at work and had no time to exercize. I hope tomorrow is a lot quieter and less stressful. I am looking forward to some miles this weekend.

Comments
From Zac on Fri, Dec 01, 2006 at 07:51:08

It sounds like you need a cushy government job that will better support your running. Of course, even government jobs get busy sometimes.

Slow milesFast milesTotal Distance
9.300.009.30

Ran the YESCO-Green Canyon Run with Dan. We ran at a medium effort. I felt good as I took yesterday off and felt fresh. Temperature was in the mid 30's.

Total Time: 66:05

Ave HR: 159

Slow milesFast milesTotal Distance
13.000.0013.00

I ran the Providence Hill Loop with Paul and Jon in the wee hours of the morning. I think I dressed about right for the 7 degree weather. Hot core and cold hands, oh well. One hill on the course was a killer. The sign said 24 percent grade and I believe it. I ran to and from the Rec Center from home before and after adding 3 more miles to the run. The pace was a nice easy LSD day. Total Time: 95:50 Ave HR: 150 Max HR: 178 (up the steep hill)

Slow milesFast milesTotal Distance
0.0010.0010.00

New Run. YESCO to End of Paved River Trail and Back via 400W. 10 miles exactly. Dan and I decided to run it in under 70 mins staying ahead of the 7:00 guy. I felt comfortable at this pace. I know I could do a marathon holding a similar pace. We hit the turn-around in 34:00 and finished in 68:15. We had "Golden Mile" splits of 6:00 and 6:10 which are 6:35-6:45 miles roughly. A great marathon pace workout built to build base. Total time: 68:15 Ave HR: 167

Comments
From Paul Petersen on Tue, Dec 05, 2006 at 07:26:59

Hey, it looks like we had almost the exact same Golden Mile splits yesterday. There must have been something in the air...

Slow milesFast milesTotal Distance
0.007.257.25

Ran the Yesco to Logan High Run with Dan. Goal was to stay ahead of the 7:00 guy like yesterday. Once at the Logan High School field, we did 2x200m striders. I felt really sluggish during the striders, but felt fine during the run. Med Effort Total time: 48:10 Ave Hr: 162 Max HR: 176 (during first strider)

Comments
From Zac on Tue, Dec 05, 2006 at 16:54:55

I would imagine that you have some strong PRs coming in the near future based on the kind of running you're doing.

Slow milesFast milesTotal Distance
7.500.007.50

Ran from work to End of Paved River Trail then to home via horshoe park. I hit splits of 6:15 both ways on the "Golden Mile". I was running a pace that I consider med-easy. I was trying to keep going at a decent clip but trying to stay comfortable. That pace is 7:00 miles apparently.

Total Time: 51:45

Ave HR: 161

Shoe Mileage to date 356mi (Nike Pegasus)

I got christmas early today. The fun begins tomorrow. Stay tuned for details....

Slow milesFast milesTotal Distance
5.900.005.90

Last Night Christmas came early in the form of "THE TOY" Long story short, I got the techie/nerdy toy that I wanted. I love having all the info overload that I can handle. I set it up on today's run to auto slit every 1/2 mile. After the run, I think that for most workouts, 1 mile is a better split time (for me). I can see the actual pace when I want so I can estimate my 1/2 split just fine. I set up the window to show time, HR, pace, and distance. It showed the same distance that I had measured previously for the course I ran (Gossner Modified). My HR was consistent with my Polar F6 I had. In other words, it worked perfectly and I love it. I wont bore you with the details of every run but I am enjoying the over-analysis of every step I took. Total Time: 43:00 Ave HR: 159 Ave Pace: 7:16mi (Easy Recovery Day)

Slow milesFast milesTotal Distance
3.006.309.30

Ran the Yesco to Green Canyon run with Dan. We decided to push it pretty hard to see how well we could run this run. This run has a 780 foot climb and 780 foot decent. There are sections of 10% grade thrown in. We worked hard to keep up the pace going up and then flew down the hills. We hit some 5:40 - 5:50 mile splits coming down. Total Time: 62:31 Ave HR: 168 Max HR: 176 I love all the details that the Garmin gives. I love the charts and graphs.

Slow milesFast milesTotal Distance
14.000.0014.00

Ran to Rec Center to Meet with Paul and Dan to run. We did a new loop that took us on roads, trails, and grass fields all in one run. Lots of elevation change, but the garmin gave me details of every stage. We hit a 10:04 mile during a steep mile (430 feet up with up to 21% grade). We also did a 6:24 mile during a downhill section (130 feet elevation drop). I averaged 7:33 a mile overall, including the run home after dropping off Dan and Paul. A good long-easy run to finish off a tough week of training. I bumped up the intensity and mileage this week, but my body has handled it pretty well. Total Time: 1:45:55 Ave HR: 156 Total Ascent/Descent: 3200 feet (1600 up and 1600 feet down)

Slow milesFast milesTotal Distance
7.000.007.00

Ran to Logan High and back with Dan. Weather was pretty nice. I did get a bit muddy though. All the shoulders are covered in dirt and mud. Pace was nice and easy. We set out to do 7:15 mile pace, and we finished with a 7:12 overall pace.

Total Time: 50:23

Ave HR: 159

Slow milesFast milesTotal Distance
0.0010.0010.00

Today I ran the YESCO to End of Paved River Trail and back. It was getting dark and cold and I didn't have gloves. I sure missed them. We (Dan and I )beat last weeks time, but barely. The miles felt more forced today. I felt like I was working too hard.

We hit the "Golden Mile" splits in 6:01 and 6:09 (6:52, 7:01 actual mile pace).

Total Time: 67:23 (6:47 pace)

Ave Hr: 167

Slow milesFast milesTotal Distance
6.000.006.00

Ran the Gossner Modified with Dan today. Rainy and muddy. Easy pace.

Total Time: 42:23 (7:04 mile)

Ave HR: 160

Slow milesFast milesTotal Distance
0.008.008.00

Ran a new course that I am calling Darrell's out and back. Probably not the smartest idea to run on a narrow two lane highway (speed limit 60 or so) when it is dark. We (Dan and I ) made it safely getting an adrelenin rush when you thought the car was going to get you. We started out with the first 3 miles on target (6:45, 6:50, 6:57). Then we did our mini tempo 6:30 goal pace for two miles (6:28,6:22). Afterthat, it felt easy to maintain 6:45 pace so we did(6:46,6:37,6:37). Total Time: 53:26 (6:40 miles) Ave HR: 166

Comments
From Nick on Thu, Dec 14, 2006 at 21:16:44

Hey Cody,

Thanks for the comments!!! Nice effort today! It looks like you definitely got a very good workout in, at some very impressive times! I have to run in the dark sometimes too, and it can be kind of eerie, but I am sure that your episode tonight tops anything that I have done. Yeah, apparently my "coach" only wanted me to do 75% of my long run today (as opposed to the full 12), so thats what I did. It is kind of hard to stop early when tou know that you have more left in you, but I trust his judgment. I look forward to keeping up with your blog!

Slow milesFast milesTotal Distance
9.300.009.30

Ran the Green Canyon Run with Dan.

A weather station next to our work said a steady 10mph wind out the West. I was glad to have it at our backs, but when it was in our faces, it felt like we were barely moving. This course is very hilly as well. That is the end of the excuses, I swear.

Total Time: 66:26 (7:07miles)

Ave HR: 163

Slow milesFast milesTotal Distance
12.400.0012.40

Ran the Providence Hill Loop with Paul. I was feeling pretty tired for the pace we ran. I did much better after a pit stop, but overall a good run to work off the holiday junk food.

I ran a tad more than Paul as I ran to and from his house.

My splits are as follows:

7:08, (2:33 for .35mi reset laps at pauls house), 6:52, 6:44, 7:35 (hills),7:47 (hills), 6:32, 6:31, 6:47, 7:07, 6:37, 7:13, 7:24 + :30 to finish.

Total Time: 1:27:27

Ave Pace: 7:02

Ave HR: 160

Comments
From Nick on Mon, Dec 18, 2006 at 18:40:40

Nice! This obviously looks like a very good run. Running 12.4 miles at this pace is way good.

Slow milesFast milesTotal Distance
0.000.000.00

We (my family) took turns emptying our stomachs this weekend. It started with my son then progressed to my pregnant wife, than monday I got to get friendly with the can. It was ugly. I am not sure if it was food poisoning or the flu. No running today.

Slow milesFast milesTotal Distance
6.300.006.30

Felt much better today. Still didn't eat hardly anything until after the run, so I felt a bit tired. Decided to take it easy and see how it went.

Ran to the Paved River trail and did some loops around the neighborhood.

Total Time: 47:05 (7:26 avg)

Ave HR: 154

Slow milesFast milesTotal Distance
11.200.0011.20

Ran to First Dam via Canyon Road and Canal. Canal Trail was tricky in the dark. Turned around at parking lot and ran on the 10K course back to the park. I then ran home via the Rec Center.

Dark and Cold.

Total time: 1:22:17 (7:21/mile)

Ave HR: 156

Slow milesFast milesTotal Distance
8.000.008.00

Airport Loop with Dan.

Easy pace, nice weather...much better than in Denver right now

Total Time: 58:03 (7:14 for 8.03mi)

Ave HR: 159

Slow milesFast milesTotal Distance
10.000.0010.00

Ran on the Jordan River Parkway. There was a light skiff of snow on the icy trail. I had a hard time keeping a decent pace.

Total Time: 1:19:08 (7:54mi)

Ave Hr: 154

Slow milesFast milesTotal Distance
0.000.000.00

Christmas!

Spent weekend with Family and had no time to run.

Slow milesFast milesTotal Distance
10.000.0010.00

Ran the YESCO to End of River Trail Run with Dan. We stayed ahead of the 7:00 guy with no problems. I did take a nice spill on the wet/slippery bridge.

Total Time: 1:09:14 (6:55mi)

Ave HR: 166

Slow milesFast milesTotal Distance
7.000.007.00

Ran to Logan High and Back with Dan. Worked on the 7:00 guy again. Had an issue with the Garmin for the first minute and stopped to fix it. That skewed the ave Pace (7:04mi). Without that error, it was a 6:53 pace. The rain was an annoyance but manageable.

Total Time: 47:35

Ave Hr: 163

Slow milesFast milesTotal Distance
4.000.004.00

Didn't get time to get out the door as I had family commitments. I did get 32 min of elliptical at home in. That thig is a piece and it feels more like stair-stepping then running. My quads are burning. I converted the 8.2 miles the machine said I completed into 4 easy running miles.

This last week or so has been hard to find time to run. I hope to improve my running starting tomorrow.

Ave HR: 135

Slow milesFast milesTotal Distance
0.009.309.30

Ran the YESCO to Green Canyon run with Dan. I decided to break 62 mins which is fast considering the ~600 feet elevation gain. I made it in 60:50. Mile 1 = 6:30 Mile 2 = 6:38 Mile 3 = 6:41 Mile 4 = 7:21 (big climb here) Mile 5 = 7:01 Mile 6 = 5:49 (steep down here) Mile 7 = 6:14 Mile 8 = 6:19 Mile 9 = 6:21 Mile 9.33 = 1:57 (6:02 pace) Total time: 60:50 (6:32 mi) Ave HR: 172

Comments
From Paul Petersen on Fri, Dec 29, 2006 at 16:48:21

Wow, nice work! What percent effort was that? (how much left in the tank?)

From cody on Fri, Dec 29, 2006 at 16:56:47

I would say it was about MP effort. I know I could've knocked 30 sec/mile off the last 4 miles easily. I am feeling great. Probably from all the rest I have had taking time off for the holidays.

From Paul Petersen on Fri, Dec 29, 2006 at 17:13:35

It would be real interesting to see what you could do in a half marathon right now. I would imagine that 1:20-ish would be doable.

From Cody on Fri, Dec 29, 2006 at 17:59:50

I would be very pleased with a 1:20

Maybe the Ogden Half.

Slow milesFast milesTotal Distance
12.000.0012.00

Ran from In-laws to the Parkway and did some easy miles on the trail.

Total Time: 1:26:25 (7:12mi)

Ave Hr: 160

Slow milesFast milesTotal Distance
732.15432.551164.70
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