Breaking the Wall

St. George Painters Half Marathon

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15% off for Fast Running Blog members at St. George Running Center!

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

Best marathon: 2:23:57 (2007, St. George). Won the Top of Utah Marathon twice (2003,2004). Won the USATF LDR circuit in Utah in 2006.

Draper Days 5 K 15:37 (2004)

Did not know this until June 2012, but it turned out that I've been running with spina bifida occulta in L-4 vertebra my entire life, which explains the odd looking form, struggles with the top end speed, and the poor running economy (cannot break 16:00 in 5 K without pushing the VO2 max past 75).  

 

Short-Term Running Goals:

Qualify for the US Olympic Trials. With the standard of 2:19 on courses with the elevation drop not exceeding 450 feet this is impossible unless I find an uncanny way to compensate for the L-4 defect with my muscles. But I believe in miracles.

Long-Term Running Goals:

2:08 in the marathon. Become a world-class marathoner. This is impossible unless I find a way to fill the hole in L-4 and make it act healthy either by growing the bone or by inserting something artificial that is as good as the bone without breaking anything important around it. Science does not know how to do that yet, so it will take a miracle. But I believe in miracles.

Personal:

I was born in 1973. Grew up in Moscow, Russia. Started running in 1984 and so far have never missed more than 3 consecutive days. Joined the LDS Church in 1992, and came to Provo, Utah in 1993 to attend BYU. Served an LDS mission from 1994-96 in Salt Lake City, Utah. Got married soon after I got back. My wife Sarah and I are parents of nine children: Benjamin, Jenny, Julia, Joseph, Jacob, William, Stephen, Matthew,  Mary, and Bella.  We home school our children.

I am a software engineer/computer programmer/hacker whatever you want to call it, and I am currently working for RedX. Aside from the Fast Running Blog, I have another project to create a device that is a good friend for a fast runner. I called it Fast Running Friend.

Favorite Quote:

...if we are to have faith like Enoch and Elijah we must believe what they believed, know what they knew, and live as they lived.

Elder Bruce R. McConkie

 

Favorite Blogs:

Miles:This week: 0.00 Month: 93.66 Year: 93.66
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 120.59
Camouflage Crocs 2 Lifetime Miles: 938.88
Red Crocs Lifetime Miles: 1168.62
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
513.2218.8319.453.80555.30
Night Sleep Time: 100.64Nap Time: 10.03Total Sleep Time: 110.67
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.252.100.000.0020.35

A.M. 15.1 with minor events in 1:42:09. Events were - ran with Ted for the first 10.1, 11 degrees at the start, good traction on crunch snow, two VPB stops with catch up at 5:55 - 5:35 pace (depending on how much snow was on the ground), and picking it up on the last 0.25 with Ted (1:27) and last 0.5 (2:56) at the very end. Fixed two bugs in the mileage board (I hope) - triathlete swim now will not bump them up into the spaceship mileage category, and the rollover from the lost sheep from the last month/year should not make them leaders for a couple of days in some cases in the current month/year mileage.

P.M. 2 with Benjamin in 15:51, 1.5 with Jenny in 13:17, 1.05 with Julia in 11:20, and 0.7 in 4:45 alone.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.800.600.000.0021.40

A.M. Almost uneventful 15.1 in 1:50:18. The events were "balmy" 14 degrees compared to 8-11 yesterday, having Ted around for the first 10.1, nice crunchy snow with good traction, and a tempo pick up on the last 0.6 with the last 0.5 in 2:53. First 10.1 were done in 1:17:14, 7:38.81 avg, we've been so engrossed in the conversation that we did not even bother to chase down the 7:30 guy. On the last 5 I picked it up a bit, total time was 33:04, 6:36.8 avg.

P.M. Cross-country skiing in the Hobblecreek Canyon while the kids were sledding. Today is Joseph's birthday, he turned 3. He loves sledding. So we figured we'd give him a bit of a present. Did not bring The Toy, used landmarks and a regular watch to judge the distance. Took it easier starting out, went up for 14:59, figured it was about 1.5 off the landmarks. 12:11 on the way back. I need to start waxing my skis. I do not know that much about cross-country skiing, but I think there is something wrong if on a certain stretch you run up at 6:00, with the same effort you run at 5:00 down, you ski up at 9:00, and with the same effort you ski down at 8:00. Going down 3% grade I cannot just coast, I would come to a standstill in 5 seconds, and going down 2% I cannot go into pushing off with both poles at the same time. Forget skating, down or up. At first I thought maybe the road was really bad, or maybe my arms were just too weak, but now I am more inclined to think it is the lack of waxing. I found a small patch of ice, and was able to accelerate skating on it, and if felt much different.

1.05 with Julia in 11:07, 2 miles with Benjamin in 17:05, Jenny joined us for the first 1.5 in 13:12. Additionally 0.25 from Benjamin's Boy Scout meeting place home, and from home to church.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.133.603.750.0021.48

A.M. A very eventful morning. It started at 12:10 AM. Jacob was teething, and refused to sleep. So I took him downstairs and worked. After a bit over 1 hour he was done crying and fell asleep. Then I was too wound up to sleep, so I read the scriptures. Finally laid down and fell asleep. Another event was forgetting it was Thursday, and that Michelle was going to join us at 6:00 AM. So I arranged with Ted earlier to run at 6:30 AM. Michelle, of course, was on time. So she had some time for a nice warm-up.

We decided we would run fast when we could. I had an unplanned tempo pick-up for about a quarter due to a VPB stop, and then the road was clear, so Michelle kicked into gear and that extended the tempo to 0.5. Then we ran 2.1 stretch in 13:04 with a slightly negative split and a 180 in the middle. The road was mostly clear. On the last mile, I challenged Michelle to break 6:20 knowing that two things would happen. It would be easy and doable, so she would succeed. She would not think it is easy, so she'd kick seriously into gear, and after the first quarter or half at a good pace, she would feel up to a raised bar. It worked out as planned. She hit a quarter in 1:29, the bar was raised to catch the 6:00 girl, then 1:31, then Ted pulled ahead a bit to do his standard Ted-rabbit thing, and we ran 1:28, and 1:27 with a college kick on the last 60 meters at a pace that felt like 5:20. This gave me 1:19:30 for 11.61.

Then it was time for more miles to finish the 15.1. After not sleeping, and not having anybody around to push the pace, I was perfectly happy to trot along at 7:20-7:30 pace wishing for the run to be over, and looking forward to a breakfast and a good nap. Then I met Tyler. He said he was planning to do a 4 mile tempo and invited me to join. Even though at that point I wanted little else other than breakfast followed by bed in that order, I remembered a principle. When you are invited to do something out of your comfort zone, do it! Many times while serving a mission there was a door I did not want to knock on for one reason or another. And I learned that those doors had a very high probability of having somebody who was very interested behind them. So I decided that I'd always knock those doors, on a mission and afterwards. An invitation to do something hard is often an opportunity for a blessing of some kind.

Since there was no good 4 mile stretch anywhere on the trail, we decided to do 6x1000 (actually 0.625 going off the magic triangles to be more precise) on the dry stretch between the Union Pacific and 800 N bridges. It has a fairly steady about 1% grade. To get the tempo effects we kept the rest very short, about 40 seconds, barely enough to lose the momentum, turn around and jog back to the start. There were a couple of snow patches. I did not like them. They broke the rhythm, and at that point, rhythm was very important.

The times were: 3:31 (up) - 3:24 (down) - 3:33 (up) - 3:24 (down) - 3:32 (up) - 3:22 (down). This was good training for the third leg of Del Sol. I was doing OK on fuel, but the neural drive was seriously lacking, as you would expect.

Ended up with 19.23 miles for the run.

P.M. VanGoGo had a coolant leak. Took it to Computune. The manager, Todd, knows his cars like a good shepherd knows his sheep. At least for VanGoGo, he could probably recite 90% of its maintenance history without looking at the record. Turned out the problem was a bad radiator. We are going to get it fixed.

VanGoGo is a GMC Safari 95 van. It got its name partially from Kip Kangogo. Interestingly enough they have actually had a brief meeting on one occasion in the Slate Canyon. We even wrote a song about naming VanGoGo (we name our cars as you can tell):

When Zhu got too crowded we needed a van.
So we bought a Safari to drive our small clan.
When we pressed the gas pedal, it made Zhu seem slow.
So we thought that maybe it could be VanGo.
But then we remembered that Van Gogh was weird.
We thought of his paintings, and the dreadful lost ear.
We thought of a runner, a Kenyan we know.
With this inspiration we said: "VanGoGo!"

It now up to 191K miles. Second engine, third transmission (we did two of those, but one was fortunately under warranty). When we get another kid, it will be time for an upgrade to GMC Savannah. But until then I want to see how far VanGoGo can go.

Ran back with Benjamin and Jenny, 2.25 in 20:12. Benjamin was complaining that Jenny would not let him catch the 9:00 guy. Then Jenny got into a good rhythm on the last mile, closed with a 1:57 quarter, and beat the 9:00 guy by 3 seconds.


Night Sleep Time: 6.00Nap Time: 2.00Total Sleep Time: 8.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.600.000.000.0016.60

A.M. The stomach flu that hit our kids finally made its way to me. Fortunately, last night I noticed that there was a problem and did not eat dinner. So I had nothing to throw up, otherwise it would have been messy. Woke up around 1 AM, was not feeling good, drank some raspberry tea, felt better, drank some Powerade. Then had a hard time falling asleep. Decided running 15 would be counterproductive due to starting depleted and the difficulty of post-run carb replenishment, so just ran easy 10.1 with Ted in 1:18:38 to get a breath of fresh air. Nice balmy morning - 37 degrees!

Handled a phone call with a client, then took a nice 2 hour nap to regain strength.

P.M. 2 with Benjamin in 15:55. Had him guess the splits, no feedback the entire time. He thought he was going 8:40 pace all along, this is a good sign. Then 1.5 with Jenny and Jared. Jared was a bit sick, and struggled. So we had to stop and wait for him a couple of times. Jenny's time was 12:58, not counting the stops. Then 1.05 with Julia in 11:40. Then 2 on my own in 13:59. The stomach is still giving me problems. Was able to eat one light meal, regular breakfast along some with crackers and honey sandwiches. Also was able to drink a fruit smoothie, and Powerade. Held everything down so far, but it was asking to come up during the run when I'd pick it up to 6:40 pace or faster.

Night Sleep Time: 5.00Nap Time: 2.00Total Sleep Time: 7.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.663.750.250.0024.66

A.M. Ran with Ted and Tyler. Slept fine last night, woke up only once to drink some raspberry tea and go to the bathroom. Was originally planning on going only 15 figuring the carbo-depletion from the stomach flu and eating less would make 20 counterproductive. Ted and Tyler were doing the Uneventful Half. The start was rough, had a hard time getting going. However, felt stronger and stronger as I went along. We kept picking up the pace. With about 2 to go Ted picked it up to about 6:10 - 6:20 pace. I really dislike that pace. It feels like driving through the mud. It is almost as hard as 6:00, and I do not like seeing 6:something splits when working that hard. At sub-6:00, and especially sub-5:45 I start feeling relaxed, like I am flying, and I do not mind working a bit harder to get that feeling. So with a mile to go I picked it up so we'd be sub-6:00. That felt good. Finished with the last mile in 5:44, last quarter in 1:22. Total time for the Uneventful Half was 1:31:41.

Drank some Powerade to refuel. Amazingly I somehow found a way to compensate for the effects of the stomach flu and extract the energy out of something. My body was telling me it could handle the whole 20 productively, so I went for it. It started raining pretty hard. I ran the first 4 in 26:55, 6:43.75 avg, and then my body said it felt good about 6:00 to the end. So I did 5:59, 5:55, and closed with 5:47 feeling progressively stronger. Last 3 in 17:41. Total time for 20.11 was 2:16:17, 6:46.61 avg.

P.M. Lots of snow on the ground, the kids ran slower. 1.5 with Jenny in 14:52, 2 with Benjamin in 17:20, and 1.05 with Julia in 12:05.

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Got good night sleep, went to church, stayed awake for all meetings, then after some missionary visits came home and took a 2 hour nap.

Night Sleep Time: 8.00Nap Time: 2.00Total Sleep Time: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.250.000.000.0020.25

A.M. Jacob kept us awake all night. Did not get a lot of sleep. Ran with Ted and Jeff this morning. Very slippery I first did 5 on my own, the watch got messed up, but it was a bit slower than 40 minutes. Then 8 with Ted and Jeff, and 2 more with Ted, total of 1:21:41 for 10 miles. So that gave me around 2:02 for 15 miles.

P.M. Josse came and showed me some stretches for my extra tight right hip. Will give those a try. Took a 2 hour nap. Ran with the kids. 1.5 with Jenny in 13:27, 2 with Benjamin in 15:51, and 1.05 with Julia in 10:02. Then 0.7 on my own in 5:15. 

Night Sleep Time: 4.50Nap Time: 2.00Total Sleep Time: 6.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.700.400.000.0020.10

A.M. Uneventful 15.1 in 1:52:19, first 10.1 with Ted in 1:14:41. Still slippery, although not as bad as yesterday. Was able to beat the 7:30 guy. On the last 0.4 finally got out on some dry ground, still patches of ice, but much better. Picked it up, ran 5:45 pace. Did the magic hip stretches later.

P.M. 3 miles cross-country skiing in the Hobble Creek Canyon. When we came back, 2 miles with Benjamin in 15:56. Jenny and Julia ran with Sarah. 

Night Sleep Time: 0.13Nap Time: 0.00Total Sleep Time: 0.13
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.831.000.000.0016.83

A.M. We got a serious snow storm. However, at 5:00 AM it was still decent. Ted was being usually late due to snow problems. I waited, then decided to start without him. Went about 200 feet, fell down. Never had an event happen that soon! Got up. Saw Ted about 0.14 into the run, turned around. We ran 10.1 on the trail in 1:18:50. After the first two miles we began to wonder what kind of time we would get in Painters if the roads are like this (we were in about 4 inches of snow). So we picked it up for a mile at a tempo pace. It was one of the better miles of the course, and we did it in 6:29.

I've given the issue some thought and realized that I really do not enjoy anything very much anymore that does not require significant effort, either physical or mental. There are things I do not mind doing, such as watching a movie, but that is where it stops. It is always at the level "I do not mind" vs "I would really like to". Sleep would be one exception, I always look forward to it.

I get so much more joy out of doing things that require effort that whatever I can get out of those that do not just pales in comparison so much that they are not worth the hassle and/or the money unless something else of significance is being accomplished at the same time.

P.M. Ran 2 miles in 15:12 on the trail, then ran 2.2 to the BYU indoor track, did a mile time trial with Benjamin which turned out not so good - he was 3 seconds ahead of 6:40 pace after three laps (0.6), but he was overdressed and got too hot, this frustrated him enough to just stop and call it quits in the middle of the fourth lap. But he PR'ed on 1000 meters en route - 4:06. Ran a bit with Benjamin afterwards outside, he got a talk about mental attitude and Winston Churchill's "never, never, never give up". We will try again today (Thursday). Jenny ran 1.6 easy, and Julia ran 1 mile. Also ran a small errand to the church and back.

Did the magic hip stretches.

Night Sleep Time: 0.11Nap Time: 0.00Total Sleep Time: 0.11
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.100.000.000.0020.10

A.M. Another uneventful 15.3 in 1:59:55. Nobody fell down. 16 degrees, lots of ice, but enough traction to average sub-8:00. Had our Sasha and Ted uneventful run talk show. After discussing upcoming Dubai and the possibility of Haile being beat by a pacer, we talked about Haile's business success, how much good you can do even with a little bit of money, the Kiva program that allows ordinary folks to provide small business loans to aspiring entrepreneurs in developing countries, the waste of the welfare program that fails to prevent people on welfare from buying alcohol and tobacco, then the discussion turned to the history of the Soviet Union, politics in Russia, and the grip of the Russian mafia on the Russian livelihood today. In reference to Revelations in the New Testament I mentioned the whore that sat upon many waters, and from then on we discussed the current American politics and Hillary Clinton in particular. Dropped Ted off at 13.3, and added another 2 miles by myself.

A.M2  2.1 to the BYU indoor track, then 1 mile warm-up with Benjamin, then 1 mile time trial. With the help of shorts and t-shirt, as well as Winston Churchill Benjamin did much better today. 6:32.2 with the splits (by 0.2) of  1:17 - 1:19 - 1:19 - 1:20 , and 1:17 for the kick. New mile PR. Benjamin's progression in the table below:

 Age1 Mile
5 K
 5.97:58.8
27:25
 6.97:31
25:07
 7.9 7:0923:18
8.9
6:32.2
22:14

His current 5 K PR is relatively weak, he was not feeling quite 100% when he set it, and it was done on a slow course. A month prior to that he ran 13:57 flat 2 miler closing it with a 6:43 mile, which until now was his 1 mile PR. I imagine also based on his Thanksgiving 800 in 3:00.6 that he really has about a 6:20 mile in him if he was racing kids outside. The indoor dust confuses him, and he starts getting a false sense of fatigue. But his 7:09 last year was also done on the indoor track with comparable dust/lack of kid competition challenge. So it would be fair to say that his true mile speed improved by 37 seconds in a year.

Ran another 0.7 to Computune this time for a tour for the kids. Learned some things about a car shop. Later took the kids to the Love To Learn store in Salem to get their prizes. Benjamin got a solar car kit for $18 for his new mile PR.

Did the magic hip stretches later in the afternoon.


Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.950.000.000.2021.15

A.M. Uneventful 15.1 in 1:56:13. First 10.1 with Ted. It warmed up on the last 5, and the snow got so slippery that I was down to 8:30 in some places. At the end I figured I'd break 40:00 for the last 5. Then I realized that the only way this was going to happen was if I ran 5:00 pace on dry sections, which was doable because there were not that many of them. So I got 0.2 of VO2 Max mileage, and 39:59 for the last 5.

P.M. 2 with Benjamin in 18:47, Jenny joined us for the first 1.5 in 14:33. Cross-country skiing for 3 miles in the Hobble Creek Canyon. The arms felt stronger, got good push off, although went slow most of the way as the snow was sticky and the road was usually rough. Chased three free roaming cows. The kids went sledding. 1.05 with Julia after we got home in 11:38.

Did the magic hip stretches.

Night Sleep Time: 0.12Nap Time: 0.00Total Sleep Time: 0.12
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.726.380.000.0026.10

A.M. 1 mile with Julia in 10:34 to see the fence ice sculpture on the trail. Then 5 mile shakeout by myself in 37:08. Will do the long run with Ted and Jeff later in the afternoon.

Did the magic hip stretches. 

P.M. Ted got hurt snowshoeing, so it was just Jeff and me. It was warm enough for shorts, probably about 40. But still lots of snow on the ground. We ran 10.1 in 1:09:44. Got good traction, so I thought I could do a tempo run. Took Benjamin and Jenny for a run, we did 1.5 in 13:21, then Benjamin closed with a 3:37 0.5. Ran 8 more, including the Provo River 5 Mile Tempo. The snow kept getting more and more slippery as I went along. Did the first 2.5 in 15:27 and thought that was slow until I got through the second half which took 16:00, 31:27 for 5 miles, 6:17.4 avg. I am hesitating if I should really call this a tempo because I was not working super-hard although I was tempo-focused. Decided since I was fresh, and the remaining 1.38 had more traction I'd just keep the effort to the end. Plus I needed to get home fast for missionary visits. So I ran that part in 8:28, 6:08.12 avg, with the last mile in 6:03, and the last two quarters in 1:29 and 1:25. Needless to say the last quarter was the driest. This gave me 39:55 for 6.38 of tempo, 6:15.39 avg, and 2:18:09 for 20.1, 6:52.39 avg. Felt very good.

Night Sleep Time: 0.15Nap Time: 0.00Total Sleep Time: 0.15
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Since church now starts at 11, slept without the alarm, figured I'd be awake long before it is time to get ready naturally. Woke up around 6:00 - 6:20. Home teaching visits after church took a bit longer than I expected, but they were good and I was able to get a nap in late afternoon anyway.

Night Sleep Time: 8.00Nap Time: 1.00Total Sleep Time: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.720.001.500.0020.22

A.M. Ran the first 8.02 (we missed the turnaround by a bit) with Jeff and Ted. Well, actually a good part of it was without them as I had 3 VPBs and then took forever to catch up due to slippery conditions. The last stop was with about 0.8 to go, and then I started booking it because I wanted to catch them before they got to my house. With about 600 to go it was finally dry enough to go 5:20 pace. With about 150 to go an SUV passed me, and then tried to pass Ted and Jeff, but could not get around them. So I passed the SUV back. It always feels good when you can pass a car running. Then I passed Ted and Jeff as well, and just kept going to time my last quarter, which was 1:20. Last 0.75 was 4:17. Then we ran to the snow field and did stride measurements. All of us had even length strides off either foot this time. Jeff went home after that, Ted ran to 10.02 with me. Then I added 5 more. Towards the end started feeling like a tempo, so I did pickups on dry section. Timed a 200 in 39 down 1% grade, and then ran the last quarter, which had some icy spots, in 1:23. Total time for 15.02 was 1:47:17.

Did the magic hip stretches.

P.M. 1 mile with Julia to the ice sculpture and back in 10:31, 1.5 with Jenny in 13:25, 2 with Benjamin in 17:57 - his foot was hurting, and 0.7 in 4:50 by myself. 

Night Sleep Time: 0.12Nap Time: 0.00Total Sleep Time: 0.12
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.601.000.500.0021.10

A.M. Slept in and missed Ted. Ran alone. 15.1 in 1:47:43. It was 23 degrees. The road was good at first, could go 7:00 pace, then it got slippery and I slowed down to 8:00. Picked it towards the end. Ran from the DI bridge to my house (1.5) in 8:40. It was a mix of marathon pace and threshold, depending on the road conditions. Sometimes 5:20, sometimes 6:20.

P.M. Ran 1 mile with Julia in 10:16, then 1.5 with Benjamin and Jenny in 13:08. Cross-country skied in the Hobble Creek Canyon - 3 miles. Then ran to the church and back twice. First time to teach the ESL class, second time to retrieve the forgotten hat - total of 0.5 miles. Ran out of necessity, as it was cold. 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.850.000.000.0018.85

A.M. 8 F at the start. 10.1 with Ted in 1:19:05. Ted helped me jump-start Zhu afterwards. Zhu had not been driven in a while, so the battery lost the charge. We had to drive VanGoGo through the front yard which was covered with snow to get to Zhu. Zhu was parked in the other unpaved and not shoveled driveway, and it was not possible to push it out from there on the road. Fortunately VanGoGo has a 4-wheel drive. The jump start was the biggest event of the morning.

P.M. Ran 1 mile with Jenny and Julia in 10:26. Jenny had a cough so she ran shorter and slower. Then drove VanGoGo to Jiffy Lube for the oil change and other scheduled maintenance. Ran home with Benjamin, 2.25 in 20:04. Then ran back to get VanGoGo in 16:56. Drove it to the parking lot on Geneva Road. Ran 0.5 to check out the trail to see if you could cross-country ski on it. Looked good. Cross-country skied on the 0.625 stretch out and back twice, 2.5 miles in 19:29, 7:47.6 avg. I did stop the watch on the turnarounds, as those take quite a while on skis. The trail is mildly rolling, and had hard-packed snow with a a couple of asphalt patches that you could avoid by skiing through the snow on the side, only a small loss of momentum. I tried to skate, but there was not enough glide in the skis for that, and pushing off with both arms did not work well either. So I just did a regular running-like stride. Nevertheless, averaging out my time, this is 14:31.7 for 3 K which is a 2 minute PR. Of course, the old PR was set at the age of 11.8, but on a well groomed course, and at low elevation (Moscow, Russia). On the other hand, I suspect the skis I have now (even though I got them for $20 from Paul) are quite a bit better than the wooden skis I had then.

I did really enjoy being able to just put my skis in the van, drive, take them out, put them on, then take them off, put them back in the van, and drive straight home. In Moscow I had to drag the skis down 4 flights of stairs, then walk with them 0.1 miles to the bus stop, wait 20 minutes for the bus, ride the cold bus for 30 minutes often standing up and holding the skis the whole way, then walk some more from the bus stop. Then repeat everything backwards when done, except now sweaty.

Added another .25 to teach the ESL class at the church and back. Again had to run because it was cold. Teaching ESL can be a lot of fun, especially in settings when you are not allowed to use the student's native language. My student was having a hard time with the Z sound, they do not have it in Spanish. After a demonstration that did not seem to work I finally decided to explain how to say it - do it like a bee, bzzzz, not like a snake - sssss. Turned out she did not know what a bee was or a snake for that matter. So I showed her the snake, explained about different types of snakes with hand demonstrations and snake noises, she got that one. The bee was harder. I explained how bees make honey, she did not know what honey was. I explained that a bear likes to eat honey, and showed her the bear. Still not much progress. Then I decided to cheat a bit, knowing that the Spanish words for insect and flower sound very similar to those in English, and explained that bees are insects that land on flowers and then make honey, which is sweet stuff that you can put on bread. That worked. Then we got the Z sound down.

Did the magic stretches later in the evening.

Night Sleep Time: 0.11Nap Time: 0.00Total Sleep Time: 0.11
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.150.000.000.0020.15

A.M. Ted came in and announced that it was 3 F outside. I put on some extra clothes. Then Jeff came. We started with 3 laps around the block (1.05) with only one purpose in mind - for me to avoid a VPB stop. It turned out to be a wise decision as my body lived up to the statistical patterns of the past. Afterwards we ran 4 out and 4 back. The conversation, appropriately for the weather, turned to the Russian history of the 20th century. The weather and the discussion reminded me of the places where one of my grandfathers died, and the other spent 18 years before being released by Khruschev's decree after Stalin's death. Among other things, I recalled the story of how my grandmother went to see Stalin's dead body twice to be 100% sure he was really dead before she felt free to speak her mind.

Afterwards, added 2.1 around the block with Ted, this time to help him avoid a VPB. Then 4 more on the trail by myself. Total of 15.15 in 1:57:17.

Julia had read all of her Bob books. So Sarah made her some more books with stories about a fat pig and a bad pig. Then Benjamin decided to join the fun, and on his own wrote and illustrated a book titled The Slow Runner. The story reads as follows:

The slow runner was slow. The slow runner lost a race. The slow runner was sad. The fast runner came. The fast runner trained the slow runner. The slow runner won a race. The slow runner was not slow. The End.

P.M. 1 mile with Jenny and Julia in 11:38 - both had a sore throat. 2 with Benjamin in 17:27 - his foot is doing better. 2 more by myself in 13:59.

Magic stretches. 


Night Sleep Time: 0.13Nap Time: 0.00Total Sleep Time: 0.13
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.600.000.500.0020.10

A.M. Ran with Ted. Very slippery. We invented a new term "to get grandpa-ed", or "to get grandped". It means a guy who has grandchildren is beating you in a race. Ted has plans to enter the grandpa division around the age of 44. My plan is to do it at 48. During the discussion I also set a goal to run a sub-3:00 marathon as a great-grandpa, which could happen when I am around 70.

Met Adam with about 2 miles to go, he joined us. Turned out he had fulfilled the scripture earlier in his run: "Adam fell that men might be; and men are, that they might have joy" (2 Nephi 2:25). The interesting coincidence is that right before the run I had read 2 Nephi 2. Dropped Ted off at 10.1, ran another mile with Adam and 4 more on my own. The last 5 miles were exceptionally slippery, I went 9:00 pace in a lot of spots and lost ground to the 8:00 guy, but then gained some back once I got out on drier ground. 1:59:48 for 15.1.

P.M. 1 mile with Jenny and Julia in 10:49, 2 miles with Benjamin in 16:44, drive to St. George, then 2.05 in 13:43 with 0.5 in 2:45 pickup to feel race pace.

Night Sleep Time: 0.13Nap Time: 0.00Total Sleep Time: 0.13
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Race: St. George Painters Half Marathon (12.95 Miles) 01:10:29, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.0012.950.0023.55

A.M. Raced Painters Half in 1:10:29, third place after Logan Fielding (1:08:57) and Nick McCombs (1:09:00). The course measured 12.91 on my GPS, 12.92 on Logan's and 12.95 on Ted's. Ted's never measures long. So for now we'll call it 12.95, given the fact that the start was about 0.15 further ahead of where Steve Hooper and other St. George guys thought it should have been. Details to follow later.

More details. Around 30 degrees at the start but it kept getting warmer. I called out for Mr. Little Bad Legs to identify himself. He did not hear me. Then Ted noticed his legs and pointed him out to me. About 1 minute into the race I found myself right next to him, we talked, and it was discovered that it was indeed Glen Tucker as Steve suspected. But I think the name Little Bad Legs is now going to stick. I love those 5:30 pace introductions. Incidentally, that is how I met Paul Petersen as well.

We started at a brisk but comfortable pace trading quarters. In addition to myself, Nick, Logan, Dave, Little Bad Legs, and Karl Wilcock, a talented high schooler that needs to run more miles, were in the pack. This was a perfect picture moment - four FRB team members in uniform in the lead pack with police escort.

Karl looked a bit scared, so we did not make him take his quarters. Everybody else did their turn up front religiously. We went through the first mile in 5:35, followed by a 5:31. Then we hit the downhill, and picked it up - 5:19. It flattened out, but Nick pressed the pace, and we ran a 5:24. Somewhere around there we lost Karl. Then Nick put some serious pressure up the little hill, he climbed it as if that hill was not there. This lost Little Bad Legs, and made Dave show some signs of struggle. I started hurting as well, but acted normal in response to pace changes.

Now we were on some rolling hills in the neighborhood, and Nick was pressing the pace relentlessly. 5:25 on the next mile which was uphill. That hurt. Now downhill. We are moving. Next mile in 5:11. Dave fell back a bit, Nick gapped me and Logan. I told Logan to go with Nick if he felt confident he could keep up, otherwise hang around with me for a while and trade quarters so we would not both end up in no man's land. He felt good enough to go with Nick.

As we hit the bridge coming off the downhill and charging hard, the 90 degree turn on an icy surface did wonders. Nick went down then quickly got up like a hockey player, Logan did exactly the same, Dave and I saw it and eased off enough to avoid their fate. Then Dave suggested we should close the gap. I told him it was a bad idea. That was all I had the breath for then, but here is the reason. In a half marathon you should almost never forcefully close the gap. There are a few exceptions - e.g if you think the competitor had just made a move he would not be able to sustain, or if you are approaching a section with strong headwind, or if you are within a mile and a half of the finish. In distances up to 10 K it is all about how bad you can hurt. In a half marathon, it is the opposite. Any pain that is past anaerobic threshold pain makes you run eventually slower, you pay for it.

So Dave and I traded quarters for another mile, then Dave fell back. We hit the Bloomington loop. It did not seem to have one flat spot - you were on a constant roller-coaster. I focused on running steady and naturally. Even though Dave was only a few seconds behind, I felt confident about my position due to the laws of nature. I knew that as long as I hit around 5:30 flat equivalent I was safe. There is something about half-marathons. Things rarely get better between 8 and the finish, and they definitely do not get better if you fall behind.

Hit 10 miles in 54:12 (by GPS, course mile markers were fairly consistently 0.15 short), so 26:59 for 5 miles, was quite happy with that. By that time I was also fairly certain that the course would be short. This made me lose focus a bit. I was not excited about running a fast time any more because I knew it would be about a minute fast. So from then on I was just coasting, just running naturally and not trying to fall asleep. Slowed down to about 5:35 pace once we got back on the trail. I think that section had a mild grade because going the other way the same effort gave me 5:20, and I did not feel I had lost that much steam. Lots of runners coming in the other direction, many of them were cheering. That was nice. However, dodging them was an interesting exercise in eye-leg coordination. I remembered a story my mission companion once told me about how while he worked as an EMT his boss made him drive an ambulance at 90mph on the wrong side of the freeway.

Finally made it to the finish, safe in 3rd place, but Dave made a heroic effort and closed the gap to 9 seconds.

Still had some miles left for the workout, decided to use them wisely. Ran back, paced every blogger I could find. Messed up a couple of times, and mistook two fast blonds for Marcie. She would have beaten them on a good day, but I did not realize she was struggling. So I paced two Marcie-looking runners for a while, and only afterwards realized that they were taller than 5-1! But on the bright side of things they got to see the blog commercial.

Total of 20.25 for the run.

P.M. 1.1 with Jenny and Julia in 11:09, then 2.2 with Benjamin in 17:15 in St. George on the 0.55 loop near Steve's house.

Night Sleep Time: 0.13Nap Time: 0.00Total Sleep Time: 0.13
Comments(24)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Got good sleep. Did not need a nap in the afternoon. Had an interesting discussion after the missionary correlation meeting in the evening with somebody who served a Russian/Ukrainian speaking mission in the Ukraine. We discussed the use of zhe. It is a Russian word that means nothing, and is randomly inserted into spoken and sometimes written sentences for flavor and emphasis. If you do not use it, your speech sounds dry. If you use it improperly, you sound like a foreigner. There are no rules for the proper use of zhe, you go completely by feel. So very hard for our missionaries to learn. As we spoke, I had a bright idea of how to teach this concept. Imagine J. Golden Kimball speaking. Every time he would insert a certain word for emphasis, that is when you say zhe in Russian!

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.100.000.000.0020.10

A.M. We got our share of snow. 10.1 with Ted in 1:19:35, form drills, then 2 with Benjamin in 17:47. Then Sarah told me the oats lady called and said our 400lb of oats we were supposed to pick up in Lindon on Saturday was getting snowed on. So she hurried there while I stayed home with the kids. Unloaded the oats after she got back, then ran 1 mile with Jenny and Julia in 11:53. Jenny still had a cough, so she is running less. Then added 2 on my own in 15:56.

P.M. Provo River 5 Mile Tempo on cross-country skis in the dark in 43:58. There was quite a bit of snow to work through. In the first and the last half mile it was clear enough to go 8:00 pace. I went 9:00 pace the rest of the way. For our Family Home Evening activity, packed the oats into buckets.

Night Sleep Time: 0.13Nap Time: 0.00Total Sleep Time: 0.13
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.210.000.000.0020.21

A.M. Uneventful Half with Ted in 1:41:18. The biggest even was a VPB stop for me followed by 4 miles of catching up. The road was so slippery that 7:45 was all I could do. Then 2.1 with Sarah in 23:41.

P.M. 2 with Benjamin in 16:36. Then 3 by myself in 22:31. Jenny and Julia ran 1 mile with Sarah. The event of the night was giving Zhu a jump start from VanGoGo for which VanGoGo had to drive through lots of snow front yard - the 4wd has to be good for something after all. Zhu's internal light got accidentally left on after Joseph had been playing in the car and the battery was dead before we noticed it. Jump starts when it is below 20 F outside are always a lot of fun.

Night Sleep Time: 0.11Nap Time: 0.02Total Sleep Time: 0.13
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.550.000.000.0017.55

A.M. 10.1 with Ted and Jeff in 1:21:08. Very slippery still, although better than yesterday. We got beat by the 8:00 guy and we did not care as we were lost in the discussion of performance enhancing drugs and Quality X.

P.M. Had an odd night with lots of happenings, so the run consisted of fragments. 2 miles with Benjamin in 17:18. After we found Jenny's shoes, 1.75 with Jenny  in 17:04. Then 1 mile with Julia to the ice sculpture and back in 11:09. Then dinner and the Daily Dose ESL class at the church (ran there and back with Julia, total of 0.2)  followed by family scripture study. Then 2.5 in 18:45 by myself afterwards.

Night Sleep Time: 6.75Nap Time: 0.00Total Sleep Time: 6.75
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.350.000.000.5021.85

A.M. Ran 15.1 in 1:58:58. First 10.1 with Ted. Temperature was 15 F. Lots of snow on the trail still, slippery, had a hard time with 8:00 pace. There was one dry stretch where we did a couple of pickups at 5 K race pace or so, around 5:00/mile if Ted's GPS was right. It did feel like it could have been right.

P.M. 2 with Benjamin in 18:57, Jenny joined for the first 1.5 in 14:48. 3.75 cross-country skiing on the Provo River trail out and back on a 0.625 section in 28:46, 7:40.27 avg, which gives a 23:50 5 K. This would be a 5 K PR for cross-country skiing. The entire time I was in a running-like gait when you move both the arms and the legs as if you were running (as opposed to pushing off with both arms and gliding, or pushing off with both arms and only one leg at a time). I had to because the skis did not glide very well. I wonder what I could do on racing skis that glide optimally and a well-groomed track. Would anybody familiar with cross-country skiing  venture a guess? The effort felt like 6:30 pace running, but if I put any more, it did not seem like I was going any faster. Afterwards ran a mile with Julia in 11:29.
 

Night Sleep Time: 0.13Nap Time: 0.02Total Sleep Time: 0.15
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.150.000.000.0020.15

A.M. Uneventful 15.1 in 2:00:00. First 10.1 with Ted and Jeff. The events were the heat wave of 29 degrees, and a very slippery trail on the last 5 miles which slowed me down to 8:40 pace in a lot of places.

P.M. A heat wave has come - 39 F! 1.5 with Benjamin, Jenny, and Jared in 13:20. Jared was a bit behind with 13:37. Had an adventure with a couple of feisty dogs that got off their leashes. Told the kids to run ahead. Stopped and chased one dog until it started running away from us, but then it resumed the bad behavior once I started going in the planned direction. Finally decided to stop and throw a snowball at it. Being able to hit the dog with a snowball gave me a boost of confidence in my throwing skills (I've always been a very much below average thrower), and it also convinced the dog that I meant business, and it ran back to its owner. On the way back, I armed the kids with snowballs just in case, but both dogs were very timidly hiding behind their owners this time. Added another 0.5 with Benjamin and Jared in 4:29.

Then 1.05 with Sarah around the block in 11:27. Pushed Jacob and Joseph in the double stroller up to this point. Left the stroller at home, and added 2 more in 15:28. Julia ran 1.05 with Sarah.

Night Sleep Time: 0.11Nap Time: 0.00Total Sleep Time: 0.11
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Race: SLC Track Club Winter Series 5 K (3.107 Miles) 00:16:25, Place overall: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.800.000.003.1020.90

A.M. Raced the SLC Track Club Winter Series 5 K in 16:25.1 taking 4th place after B.J. Christensen (15:44.0), Aleksander Thomas (16:02.1), and Steve Ashbaker (16:24.2). Adam Wende was 6th with 16:54.0, Ted was 8th with 17:16.6, and James Barnes was 13th with 17:46.3.

When we got to the start, Ted's car read 19 degrees. Fortunately there was no wind. Unfortunately there was still some snow and ice on the race course. Did some jogging around, then Rebeca Walter after realizing that the race was starting at 10:00 AM and her work was starting at 10:30 AM decided to just run hard on the course by herself and asked us if we wanted to pace her. So Steve and I paced her through a 20:25 5 K for our brisk warm-up. Did some more jogging around, realized it was now warm enough to run in shorts (24F), got dressed appropriately, and jogged to the start.

The race started at Saltair and went east on the frontage road along I-80 for 2.5 K out, then back the same way to the finish. Essentially flat course with some very insignificant rises and drops, nothing greater than 0.75% grade.

Went through the first mile in 5:08. B.J, Aleksander, Albert Wint and Steve Ashbaker were ahead of me. By the mile mark, I finally caught up to Steve. That 5:08 mile felt hard. No surprise - it is the fastest mile I've run since Thanksgiving. We worked together to close the gap on Albert. 8:07 at the turnaround, we had to come to a complete stop, and then accelerate back to pace through some slush. B.J had 7:47, Aleksander 7:51. We passed Albert, he saw our FRB commercial, and we kept on moving. 10:34 at 2 miles, that was a 5:26 mile. Wow! I did not think it would be that slow. But Steve was still with me, and B.J and Aleksander were within the correct amount of distance ahead, so I figured this was just a slow mile, nothing to worry about.

Now we started seeing oncoming traffic of runners. This made it harder to run in the clear grooves, and we've been hitting slush and ice more often. Steve pressed the pace. At first, I said to myself just make it through a minute of this, then back off. I made it through a minute, it was painful, painful enough to where I would have been forced to back off in the past. But something has changed. I did not have to back off, and just kept moving along. We made it to 3 miles in 15:54, 5:20 mile, not bad at all for the third mile through all the slush and snow. Then it was time to kick. Steve picked it up, I hung on most of the way. He had a little bit more umph in the last 30 meters or so and ended up beating me by 0.9 seconds.

Ran the course again for a cool down, plus some distance to Saltair. Got some food in, then drove back with Ted and Steve.

P.M. It was pleasantly warm in Provo, 40F. 2 miles with Benjamin in 15:00, Jacob woke up and I had him in the stroller the rest of the run, 1.5 with Jenny in 13:02, 1 with Julia in 10:44, and 6 through more snow than I hoped for still pushing Jacob in 47:35.

Night Sleep Time: 0.13Nap Time: 0.00Total Sleep Time: 0.13
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Good good sleep. Went to church. Got a nap in the afternoon.

In the evening, heard the news about President Hinckley's passing away. What a great life he lived! It is hard to comprehend. He has done a lot in 97 years, and he finished strong with the last 12 years serving as the President of the LDS Church, and being actively involved in the work. He sure practiced the doctrine of enduring to the end. 

Night Sleep Time: 9.00Nap Time: 1.00Total Sleep Time: 10.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.300.000.000.0020.30

A.M. The heat wave continues. It was 40 F this morning. A very pleasant temperature. Wore shorts and two long-sleeved shirts. Ran the first 10.1 with Ted. The trail was slippery. We fell behind the 8:00 guy by over 2 minutes in the first 3 miles. Then we got some light and dry ground, and we caught him with vengeance. What a drama! It was more entertaining than a movie. We would hit a dry spot and close 30 seconds on him. Then he gaps us on ice. Then we close again on a dry spot. Finally we are ahead of him, but the battle is not over - there is some ice up ahead. Finally, on the last 0.4 it was dry all the way, so we really showed him who's the boss and beat him by 1:03 finishing 10.1 in 1:19:45. All of this fun while spending no money and building aerobic fitness as opposed to sitting in front of a TV and just getting fat and lazy. Much good can be accomplished when you realize that joy comes from simple things.

Dropped Ted off, ran some more. About 1.7 miles later ran into Tyrel Jensen, a BYU middle distance runner, best mile in 4:05. Ran another couple of miles with him, then headed home. Ended up with about 15.8 in 2:00:39.

P.M. End of the heat wave. Got a nice snow storm, temperatures down to 25 F. Slick roads. 1 with Julia in 11:47, 2 with Benjamin in 17:42, 1.5 with Jenny in 14:27. 

Night Sleep Time: 0.12Nap Time: 0.00Total Sleep Time: 0.12
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.550.000.000.0022.55

A.M. Ran with Ted at 5:00 AM. His knee was hurting, he went only 6 miles. The roads were pretty slow, although they did not look too bad. We ran 6 miles in 54:05, got beat by the 9:00 boltushka. Boltushka is a Russian word that means "talkative woman", but Sarah and I use in a variety of other ways. One of the meanings is "a recreational female runner that runs primarily for social reasons".

Thought I'd be able to go much faster after dropping off Ted, but no luck. Ended up with 2:16:53 for 16.1, 8:30.12 average! Got beat by the 8:30 quicker boltushka.

P.M. 2.1 with Benjamin in 16:58, Jenny joined us for the first 1.75 in 14:35. The funny thing is that Jenny's average pace (8:20) was faster than on my run earlier in the morning. Julia tried to run, made it about 0.1, but her knee was hurting. Cross-country skied, tried the Provo River Trail by Geneva Road, did not like it, tried the Provo Canyon, did not like it either, but got a total of 4 miles in. Ran the church and back later in the evening for the ESL class - it was unpleasantly cold.

Night Sleep Time: 0.12Nap Time: 0.00Total Sleep Time: 0.12
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.600.000.000.0018.60

A.M. The trail was covered with snow today. Ran with Jeff at 5:10 AM. We got beat by all kinds of boltushkas. 10.1 in 1:26:40, 8:34.85 average.

P.M. 2 with Benjamin in 16:12. The trail was quite clear. Provo City plowed it well. Tried to cross-country anyway, made it to almost a mile out, and then one of the poles got caught in the fence, and it broke the handle. Managed to make it back nevertheless, the broken handle was an annoyance but not as a big of a deal as I thought it would be. Total distance of about 1.7. Then ran with Jenny around the block, 1.75 in 15:43, added another 1.75 by myself in 12:55. A little later 1 mile with Julia in 11:19, plus some errands on foot.

Night Sleep Time: 6.75Nap Time: 0.00Total Sleep Time: 6.75
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.100.000.000.0020.10

A.M. Had two interesting dreams. In the first one, Google managed to put together a very strong team that beat our team by 10 minutes in Del Sol. I woke up before finding out our finish time, then decided to go back to sleep to find out, but then as I woke up more realized that the next dream would not have that information. The next dream was very different indeed. I was running on the Provo River Trail and saw a tiger. Climbed on a tree, tried to call 911. The cellphone was not working. Finally got through, but the operator was not very helpful. Then some people came and said there was no tiger. Others said there was. I began to wonder who was right, and woke up. There was no tiger indeed.

Cold morning. Ran 5 miles with Sarah around the block in 52:34. Then decided to chase down the 8:00 guy for a challenge. I was 12:34 behind him, but I had 10.1 miles to close the gap. Would not be a challenge on a normal day, but with the snow and ice it was interesting. However, the cold temperature in combination with the abundance of asphalt patches made the task reasonably possible. I decided the 8:00 guy had a name - Ded Moroz, or Granpa Frost, the Russian version of Santa Claus. Half way through the last 10.1 of the run Ded Moroz started getting concerned, because I had closed half of the gap. However, it was getting warmer, and the roads were getting slicker, so he had that to his advantage, and was hoping he'd be able to hold me off. With a mile to go he saw me coming, and knew he was doomed unless he made me trip on ice. He tried, but I was smart enough to slow down under the bridges, and then quickly accelerate on the dry spots. Finished in 1:59:57, beat Ded Moroz by 51 seconds, 1:07:23 for the last 10.1, 6:40.3 avg, 7:56.62 avg for 15.1.

P.M. 2 with Benjamin in 17:34, first 1.5 Jenny was with us (13:28),  1 with Julia in 11:35, then 2 alone in 14:57. 

Night Sleep Time: 0.14Nap Time: 0.00Total Sleep Time: 0.14
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
513.2218.8319.453.80555.30
Night Sleep Time: 100.64Nap Time: 10.03Total Sleep Time: 110.67
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