Breaking the Wall

Salt Lake Track Club 5 K

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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: 153.57 Year: 3129.18
Saucony Type A Lifetime Miles: 621.04
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 120.59
Camouflage Crocs 2 Lifetime Miles: 938.88
Red Crocs Lifetime Miles: 897.09
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
322.554.2519.508.71355.01
Green Crocs 6 Miles: 272.20Green Crocs 7 Miles: 12.05
Night Sleep Time: 179.50Nap Time: 1.00Total Sleep Time: 180.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

Fast Running Friend Workout - 2014-01-01 08:29:27
Workout Totals
Distance Time Pace
Leg 1
Distance Time Pace Comment
3 25:11.10. 8:23.70  
Split# Distance Time Pace Comment
1 3.000 25:11.10 8:23.70 With Joseph, Jacob, and Benjamin. Jacob has moved now to 3 miles/2 miles a day alternating pattern, Joseph is moving to 4/3.
Leg 2
Distance Time Pace Comment
3.05 24:38.70. 8:04.82  
Split# Distance Time Pace Comment
1 3.050 24:38.70 8:04.82 With Benjamin to the 3 mile mark and a little back.
Leg 3
Distance Time Pace Comment
2.95 21:46.60. 7:22.92  
Split# Distance Time Pace Comment
1 1.000 5:15.50 5:15.50 Finally my lower back bruise healed enough to where I could go under 5:20. Benjamin made me run the first 200 in 36, then heeding my plea eased off to 5:20 pace. He tried to turn up the heat a few times, but I could not respond, so we kept it there. The pace combined with some dust particles in the air from the inversion aggravated my cough and I felt like I was going to choke, but I made it to the finish. We recalled the incident a little over a year ago when I pulled Benjamin through a 5:13 mile and we still had 0.5 left - he started pleading - Daddy, don't speed up! Now the roles are reversed.
2 0.000 0:00.20 0:00.00 Shaky hand on the split button.
3 1.950 16:30.90 8:28.15 Cool-down to the house.
Leg 4
Distance Time Pace Comment
3 26:01.60. 8:40.53 With Julia.
Split# Distance Time Pace Comment
1 3.000 26:01.60 8:40.53  

Green Crocs 6 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.700.001.500.0013.20

Fast Running Friend Workout - 2014-01-02 08:10:33
Workout Totals
Distance Time Pace
13.200 1:44:57.70 7:57.10
13.2 miles today. Benjamin did 9, Jenny 4, Julia 3, Joseph 4, Jacob 2, William 1, and Stephen 0.25.
Leg 1
Distance Time Pace Comment
4 33:47.10. 8:26.77 With Joseph. Jacob and Benjamin joined us for the first mile, then turned around.
Split# Distance Time Pace Comment
1 4.000 33:47.10 8:26.77  
2 0.000 0:00.00   Pressed the wrong button.
Leg 2
Distance Time Pace Comment
7.2 55:15.90. 7:40.54 With Benjamin
Split# Distance Time Pace Comment
1 3.750 30:29.40 8:07.84 To the magic 3.5 mark in the Provo Canyon via a detour to the Canyon View Park bathroom.
2 1.500 8:00.70 5:20.47 More or less evenly pace. The target was 5:36 pace (8:24), but we got into 5:20 groove and stayed there. I had to work very hard, but survived. Benjamin said it felt harder than it should have, but he was the one pushing the pace and I kept having to tell him to slow down.
3 1.950 16:45.80 8:35.79 Cool-down to the house.
Leg 3
Distance Time Pace Comment
2 15:54.70. 7:57.35 Caught up to Julia and then ran with her.
Split# Distance Time Pace Comment
1 2.000 15:54.70 7:57.35  

Green Crocs 6 Miles: 13.20
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-01-03 08:13:30
Workout Totals
Distance Time Pace
12.000 1:38:15.30 8:11.27
Easy run with the kids today. Total of 12. Benjamin did 9, Jenny 4, Julia 3, Joseph 3, Jacob 3, William 1.
Leg 1
Distance Time Pace Comment
3 25:37.00. 8:32.33 With Benjamin, Joseph, and Jacob.
Split# Distance Time Pace Comment
1 3.000 25:37.00 8:32.33  
Leg 2
Distance Time Pace Comment
6 46:45.70. 7:47.62 With Benjamin.
Split# Distance Time Pace Comment
1 6.000 46:45.70 7:47.62  
Leg 3
Distance Time Pace Comment
3 25:52.60. 8:37.53 With Julia.
Split# Distance Time Pace Comment
1 3.000 25:52.60 8:37.53  

Green Crocs 6 Miles: 12.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.003.003.000.0020.00

Fast Running Friend Workout - 2014-01-04 08:14:46
Workout Totals
Distance Time Pace
20.000 2:31:15.90 7:33.80
20 mile run. After the lesson in the last 6 miles of Rocket City I decided to be diligent about making sure my long runs are 20, and that I do at least some fast running in the second half of it. Benjamin did 12, Jenny 4, Julia 3, Joseph 4, Jacob 2, William 1. Benjamin and I did 2+1 tempo, then I did some more tempo running afterwards.
Leg 1
Distance Time Pace Comment
4 33:14.70. 8:18.68 With Joseph to 800 N bridge and back.
Split# Distance Time Pace Comment
1 4.000 33:14.70 8:18.68  
Leg 2
Distance Time Pace Comment
4.9 40:05.10. 8:10.84 Pre-tempo warm-up/mileage with Benjamin. We ran to the 4 mile mark in the canyon taking a detour to the bathroom and then returned to a little bit past the 3.5 mark. We discovered that a portion of the trail where we originally wanted to do the tempo was covered with ice enough that we would want to change the workout.
Split# Distance Time Pace Comment
1 4.900 40:05.10 8:10.84  
Leg 3
Distance Time Pace Comment
2 11:01.50. 5:30.75 2 mile tempo down the canyon - well, the last half was already out of the canyon because we could not go up very far. The target was 5:20 pace for Benjamin. My goal was to hang on until I get dropped then survive. Benjamin pulled me through the first mile in 5:19, then the headwind started and we both slowed down, but I did quite a bit more than him. He ran 10:43 (last mile 5:24), my last mile was 5:42.
Split# Distance Time Pace Comment
1 2.000 11:01.50 5:30.75  
Leg 4
Distance Time Pace Comment
1.1 9:58.50. 9:04.09 Recovery jog
Split# Distance Time Pace Comment
1 1.100 9:57.30 9:03.00  
2 0.000 0:01.20 0:00.00 False start.
Leg 5
Distance Time Pace Comment
2 14:58.60. 7:29.30 Back to the house with a mile interval from marker 2 to marker 1.
Split# Distance Time Pace Comment
1 1.000 5:33.10 5:33.10 Mile interval. I did not push myself to the limit here because I still had 7 more miles after that. Benjamin gave it a good push and ran 5:12.
2 1.000 9:25.50 9:25.50 Cool-down to the house.
Leg 6
Distance Time Pace Comment
3 22:13.00. 7:24.33 Ran the first mile with Julia, then sped up. Shortly before the mouth of the canyon Jason Witt, a 13:58 5000 BYU runner caught up to me and I joined him for a mile up the canyon to my turnaround. We ran it in about 6:20.
Split# Distance Time Pace Comment
1 0.000 0:00.20 0:00.00 Shaky hand.
2 3.000 22:12.80 7:24.27  
Leg 7
Distance Time Pace Comment
3 19:44.50. 6:34.83 On the way back I did a 2 mile tempo from marker 3 to marker 1 the cooled down a mile.
Split# Distance Time Pace Comment
1 2.000 11:56.60 5:58.30 I felt better than last week, could run sub-6:00 towards the end of 20, but I had to focus and push.
2 1.000 7:47.90 7:47.90 Cool-down.

Green Crocs 6 Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. It was a Fast Sunday. Read the biography of Joseph Fielding Smith in the new manual. An interesting detail - Salt Lake Tribute got quoted there. In a good way, too - when he died, even the Salt Lake Tribune had something good to say about him that it really did not have to. My take from the reading was that it is very refreshing to study the real history of the LDS Church, rather than just the specially selected controversial parts that frequently pop up in various discussions.

Night Sleep Time: 8.00Nap Time: 1.00Total Sleep Time: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-01-06 08:23:58
Workout Totals
DistanceTimePace
12.0001:34:09.407:50.78
Total of 12. Benjamin did 9, Joseph and Jacob 3, Julia 4, Jenny was not feeling well and ran only 3, William 1.
Leg 1
DistanceTimePaceComment
325:52.20.8:37.40With Benjamin, Joseph, and Jacob on the little boy course.
Split#DistanceTimePaceComment
13.00025:52.208:37.40
Leg 2
DistanceTimePaceComment
646:22.10.7:43.68With Benjamin. Caught up to Sarah and blocked the wind for her for about half a mile in the canyon.
Split#DistanceTimePaceComment
16.00046:22.107:43.68
Leg 3
DistanceTimePaceComment
321:55.10.7:18.37Alone.
Split#DistanceTimePaceComment
13.00021:55.107:18.37

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

Fast Running Friend Workout - 2014-01-07 08:40:36
Workout Totals
Distance Time Pace
12.100 1:33:44.40 7:44.83
Total of 12. Benjamin did 9.5, Jenny 1, Julia was sick, did not run, Joseph got a cough, so we turned around early, he did only 1.1, Jacob did 2.1, William 1. Benjamin and I did a workout 2x2 miles in the Provo Canyon. Details below.
Leg 1
Distance Time Pace Comment
2.1 17:51.00. 8:30.00 With Benjamin, Joseph, and Jacob. We dropped Joseph off after 1.1.
Split# Distance Time Pace Comment
1 1.100 9:43.90 8:50.82 Joseph was coughing, so we turned around early.
2 1.000 8:07.10 8:07.10 Jacob was quite feisty towards the end.
Leg 2
Distance Time Pace Comment
1.5 12:39.50. 8:26.33 Warm-up to the start of the tempo.
Split# Distance Time Pace Comment
1 1.500 12:39.50 8:26.33  
Leg 3
Distance Time Pace Comment
2 12:17.30. 6:08.65 Up the Provo Canyon. Got some headwind. First mile was 6:03. In the second mile Benjamin dropped me, but he could only run 6:06 himself. He was quite frustrated afterwards and did not want to do a second repeat.
Split# Distance Time Pace Comment
1 2.000 12:17.30 6:08.65  
Leg 4
Distance Time Pace Comment
0.5 4:48.30. 9:36.60 During the recovery jog I convinced Benjamin he needed to rise about the frustration and work on mental toughness. I said I did not care if he ran it in 11:20, but he needed to start and finish the downhill/downwind repeat.
Split# Distance Time Pace Comment
1 0.500 4:48.30 9:36.60  
Leg 5
Distance Time Pace Comment
2 10:56.10. 5:28.05 Benjamin surprised me here. He found the toughness to do it, and to do it fast. He dropped me shortly before the end of the first mile, which he did in 5:17 - I had 5:19. In the second mile he sped up while I slowed down. He ended up with 10:31. He later told me he said a prayer that he would have the mental strength to finish the workout, and then he ran with faith.
Split# Distance Time Pace Comment
1 2.000 10:56.10 5:28.05  
Leg 6
Distance Time Pace Comment
1.5 13:50.80. 9:13.87 Cool-down to the house.
Split# Distance Time Pace Comment
1 1.500 13:50.80 9:13.87  
Leg 7
Distance Time Pace Comment
1 9:28.80. 9:28.80 With William.
Split# Distance Time Pace Comment
1 1.000 9:28.80 9:28.80  
Leg 8
Distance Time Pace Comment
1.5 11:52.60. 7:55.07 Alone.
Split# Distance Time Pace Comment
1 1.500 11:52.60 7:55.07  

Green Crocs 6 Miles: 12.10
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.050.000.000.0012.05

Fast Running Friend Workout - 2014-01-08 07:56:14
Workout Totals
Distance Time Pace
12.050 1:54:49.20 9:31.72
Total of 12. A very slippery day. Benjamin did 9, Jenny 1, Julia 1, Joseph and Jacob 2, William 1. Joseph, Julia, and Jenny are recovering from their colds.
Leg 1
Distance Time Pace Comment
2.05 20:03.60. 9:47.12 With Benjamin, Joseph, and Jacob.
Split# Distance Time Pace Comment
1 2.050 20:03.60 9:47.12  
Leg 2
Distance Time Pace Comment
7 1:06:49.10. 9:32.73 With Benjamin. Discussed vectors, planes, and their normal vectors. He appreciates such discussions more than he used to now that he is going to BYU and taking 300 level math classes.
Split# Distance Time Pace Comment
1 7.000 1:06:49.10 9:32.73  
Leg 3
Distance Time Pace Comment
3 27:56.50. 9:18.83 Alone. Very slippery.
Split# Distance Time Pace Comment
1 3.000 27:56.50 9:18.83  

Green Crocs 6 Miles: 12.05
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.050.000.000.0012.05

Fast Running Friend Workout - 2014-01-09 07:51:12
Workout Totals
Distance Time Pace
12.050 1:58:37.70 9:50.68
Another slippery day. Total of 12. Benjamin did 9, Jenny 2, Julia 1, Joseph and Jacob 2, William 1.
Leg 1
Distance Time Pace Comment
2.05 22:08.60. 10:48.10  
Split# Distance Time Pace Comment
1 2.050 22:08.60 10:48.10  
Leg 2
Distance Time Pace Comment
7 1:06:42.70. 9:31.81 With Benjamin. Discussed his Math 314 and 334 homework. Derived the formula for midpoint coordinates of a segment, reviewed normal vectors, proved L'Hopital's rule, reviewed the derivation of scalar product as a function of absolute values and the cosine of the angle between them from the law of cosines. We are still at the level where I can teach him in Math 314 (Mutlivariable Calculus), in 334 (Ordinary Differential Equations) I am remembering things as he is learning them, pretty soon I'll be just learning alongside. But it sure feels good to drop your kid off at college - he has to be dropped off because he is still too young to drive.
Split# Distance Time Pace Comment
1 7.000 1:06:42.70 9:31.81  
Leg 3
Distance Time Pace Comment
3 29:46.40. 9:55.47  
Split# Distance Time Pace Comment
1 3.000 29:46.40 9:55.47 Alone. This was quite remarkable. The traction was bad enough for me to barely break 10:00 pace.

Green Crocs 6 Miles: 12.05
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.050.000.000.0012.05

Fast Running Friend Workout - 2014-01-10 08:17:30
Workout Totals
Distance Time Pace
12.050 1:45:33.50 8:45.60
Total of 12. Benjamin did 9, Jenny 2, Julia 1, Joseph and Jacob 2, William 1.
Leg 1
Distance Time Pace Comment
2.05 19:04.00. 9:18.05 With Benjamin, Joseph, and Jacob.
Split# Distance Time Pace Comment
1 2.050 19:04.00 9:18.05  
Leg 2
Distance Time Pace Comment
7 1:01:32.00. 8:47.43 With Benjamin. We actually averaged sub-9:00. This was quite remarkable.
Split# Distance Time Pace Comment
1 7.000 1:01:32.00 8:47.43  
Leg 3
Distance Time Pace Comment
3 24:57.50. 8:19.17 Alone. I averaged sub-8:20. This was even more remarkable.
Split# Distance Time Pace Comment
1 3.000 24:57.50 8:19.17  

Green Crocs 7 Miles: 12.05
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.050.000.002.0020.05

Fast Running Friend Workout - 2014-01-11 07:39:05
Workout Totals
Distance Time Pace
20.050 2:36:23.20 7:47.99
20 miles total. Chad and his friend Dave joined us today. Benjamin did 12, Jenny 4, Julia 1, Joseph and Jacob 2, William 1. We did a 2x1 mile workout in the canyon - there was a little bit of clear space there.
Leg 1
Distance Time Pace Comment
3 24:55.80. 8:18.60 With Chad, and Dave.
Split# Distance Time Pace Comment
1 3.000 24:55.80 8:18.60  
Leg 2
Distance Time Pace Comment
2.05 17:39.20. 8:36.68 With Benjamin, Joseph, and Jacob, as well as Chad and Dave.
Split# Distance Time Pace Comment
1 2.050 17:39.20 8:36.68  
Leg 3
Distance Time Pace Comment
0.3 2:36.80. 8:42.67 Realized I needed to go to the bathroom shortly after leaving the house.
Split# Distance Time Pace Comment
1 0.300 2:36.80 8:42.67  
Leg 4
Distance Time Pace Comment
3.3 25:45.30. 7:48.27 Ran to the Canyon View Park with Benjamin, Chad, and Dave.
Split# Distance Time Pace Comment
1 3.300 25:45.30 7:48.27  
Leg 5
Distance Time Pace Comment
1 5:12.00. 5:12.00 First mile interval. The plan was 5:20 pace to 0.75 then kick. Benjamin pulled me to 0.75 in 3:56 then he kicked in 71, I got 76. Chad and Dave were around 5:29-5:30.
Split# Distance Time Pace Comment
1 1.000 5:12.00 5:12.00  
Leg 6
Distance Time Pace Comment
1 9:20.90. 9:20.90 Recovery jog back up the canyon.
Split# Distance Time Pace Comment
1 1.000 9:20.90 9:20.90  
Leg 7
Distance Time Pace Comment
1 5:11.40. 5:11.40 Second repeat. Benjamin pulled me through the first 0.75 in 3:54, then shifted gears and ran 66 to finish in 5:00. The next gear was not coming to me easily, and I decided not to dig too deep given that I had to finish 20, so I just coasted to the finish in 77.
Split# Distance Time Pace Comment
1 1.000 5:11.40 5:11.40  
Leg 8
Distance Time Pace Comment
3.4 25:03.50. 7:22.21 Took Benjamin and Chad home.
Split# Distance Time Pace Comment
1 3.400 25:03.50 7:22.21  
Leg 9
Distance Time Pace Comment
5 40:38.30. 8:07.66 With Dave. Got talking and let the pace slip.
Split# Distance Time Pace Comment
1 5.000 40:38.30 8:07.66  

Green Crocs 6 Miles: 20.05
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Talked to family in Russia on Skype. Benjamin got to practice his Russian which is getting decent. Went to church. Had a busy evening with the missionaries - they had two discussions in our ward.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-01-13 07:58:27
Workout Totals
Distance Time Pace
12.000 1:37:01.50 8:05.12
12 total. Benjamin did 9, Joseph and Jacob 3, William 1, Jenny 3, Julia 2.
Leg 1
Distance Time Pace Comment
3 27:00.10. 9:00.03 With Benjamin, Joseph and Jacob.
Split# Distance Time Pace Comment
1 3.000 27:00.10 9:00.03
Leg 2
Distance Time Pace Comment
6 47:46.50. 7:57.75 With Benjamin. Discussed vector and scalar products, and how to find the volume of a parallelepiped formed by three vectors in 3-D. My spell checker fussed about "parallelepiped" even after I double and triple checked the spelling, but the word is actually known to Russians well enough to be mentioned in a popular song.
Split# Distance Time Pace Comment
1 6.000 47:46.50 7:57.75
Leg 3
Distance Time Pace Comment
3 22:14.90. 7:24.97 Alone.
Split# Distance Time Pace Comment
1 3.000 22:14.90 7:24.97

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.004.000.0012.20

Fast Running Friend Workout - 2014-01-14 08:00:01
Workout Totals
DistanceTimePace
12.2001:34:25.807:44.41
Total of 12. Did a workout with Benjamin 2x2 miles, up and down. Joseph did 4, Jacob 2, William 1, Jenny 3, Julia 2.
Leg 1
DistanceTimePaceComment
433:49.20.8:27.30With Joseph. Jacob did 2 with Benjamin in the meantime.
Split#DistanceTimePaceComment
14.00033:49.208:27.30
Leg 2
DistanceTimePaceComment
1.613:19.80.8:19.87Warm-up with Benjamin.
Split#DistanceTimePaceComment
11.60013:19.808:19.87
Leg 3
DistanceTimePaceComment
211:51.00.5:55.502 up the Provo Canyon. Was able to stay with Benjamin. It did help that he took the wind for me, there was plenty of it. First mile was 5:58, second in 5:53. I was happy to prove to myself that I can still run that stretch at sub-6:00 pace.
Split#DistanceTimePaceComment
12.00011:51.005:55.50
Leg 4
DistanceTimePaceComment
0.55:49.90.11:39.80Very slow recovery jog.
Split#DistanceTimePaceComment
10.5005:49.9011:39.80
Leg 5
DistanceTimePaceComment
210:49.50.5:24.75Benjamin was on the move. Opened with a 76 quarter, at that point I decided I needed to drop back. His first mile was 5:07, mine 5:21. He then did 2:41 "resting" half followed by 2:32 - 10:20 total and 5:13 for the last mile. I closed in 5:28 improving my time from last week by 7 seconds.
Split#DistanceTimePaceComment
12.00010:49.505:24.75
Leg 6
DistanceTimePaceComment
1.614:50.10.9:16.31Cooldown with Benjamin.
Split#DistanceTimePaceComment
11.60014:50.109:16.31
Leg 7
DistanceTimePaceComment
0.53:56.30.7:52.60Added a little extra.
Split#DistanceTimePaceComment
10.5003:56.307:52.60

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-01-15 08:21:33
Workout Totals
Distance Time Pace
12.000 1:34:47.20 7:53.93
12 miles total. Joseph and Jacob did 3, Benjamin 9, Jenny 4, Julia 3, William 1.
Leg 1
Distance Time Pace Comment
3 26:10.10. 8:43.37 With Benjamin, Joseph, and Jacob.
Split# Distance Time Pace Comment
1 3.000 26:10.10 8:43.37  
Leg 2
Distance Time Pace Comment
6 47:40.40. 7:56.73 With Benjamin. Discussed how to calculate the distance from a point to a place given the equation of the plane and coordinates of the point - BYU Math 314.
Split# Distance Time Pace Comment
1 6.000 47:40.40 7:56.73  
Leg 3
Distance Time Pace Comment
3 20:56.70. 6:58.90 Alone. Went a little quicker - no conversation partner to distract me.
Split# Distance Time Pace Comment
1 3.000 20:56.70 6:58.90  

Green Crocs 6 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.002.0012.60

Fast Running Friend Workout - 2014-01-16 08:10:38
Workout Totals
Distance Time Pace
12.600 1:41:53.10 8:05.17
Total of 12.6. Joseph did 4, Jacob 2, William 1, Benjamin 10.6, Jenny 4, Julia 3. Benjamin and I did a workout - 2x1 mile down the canyon, details below.
Leg 1
Distance Time Pace Comment
4 34:31.20. 8:37.80 With Joseph.
Split# Distance Time Pace Comment
1 4.000 34:31.20 8:37.80  
Leg 2
Distance Time Pace Comment
3.3 28:15.20. 8:33.70 With Benjamin to the start of the magic canyon mile.
Split# Distance Time Pace Comment
1 3.300 28:15.20 8:33.70  
Leg 3
Distance Time Pace Comment
1 5:05.00. 5:05.00 Benjamin's assignment was to run 76,75,74,74. My goal was to make it to the half mark and then not plop too badly. We both reached our goals, except the pacing was a little erratic. We opened with 75, then 76, then Benjamin dropped me and finished in 4:59. Nevertheless I ran my fastest mile of the year.
Split# Distance Time Pace Comment
1 1.000 5:05.00 5:05.00  
Leg 4
Distance Time Pace Comment
1 9:46.00. 9:46.00 Recovery jog back to the start of the magic canyon mile.
Split# Distance Time Pace Comment
1 1.000 9:46.00 9:46.00  
Leg 5
Distance Time Pace Comment
1 5:07.00. 5:07.00 Benjamin's assignment on this one was 76,75,74,68. My goal was to make it to the half again. I reached my goal. Benjamin opened with 75 then 74, 72, and 70. His 72 was not even, though - around 1000 he really kicked into gear and dropped me. He ended up with 4:51, which is a 1 second course PR for him. Not bad for the conditions. The temperature was around 25 F, and we wore a lot of clothes. I felt the cold in particular in the last quarter when the oxygen update requirement starts going through the roof - felt like I could not quite get enough. First half was actually not too bad - probably because you can cheat for part of it and run anaerobically.
Split# Distance Time Pace Comment
1 1.000 5:07.00 5:07.00  
Leg 6
Distance Time Pace Comment
2.3 19:08.70. 8:19.43 Cool-down back to the house.
Split# Distance Time Pace Comment
1 2.300 19:08.70 8:19.43  

Green Crocs 6 Miles: 12.60
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-01-17 07:49:23
Workout Totals
DistanceTimePace
12.0001:37:45.208:08.77
Total of 12. Benjamin did 9, Jenny 4, Julia 3, Joseph and Jacob 2, William 1.
Leg 1
DistanceTimePaceComment
326:48.90.8:56.30With Benjamin, Joseph, and Jacob.
Split#DistanceTimePaceComment
13.00026:48.908:56.30
Leg 2
DistanceTimePaceComment
650:08.30.8:21.38With Benjamin. We got immersed into a discussion of eigenvectors and eigenvalues (BYU Math 313 which he plans to challenge) and ended up on the wrong side of the 8:00 guy.
Split#DistanceTimePaceComment
16.00050:08.308:21.38
Leg 3
DistanceTimePaceComment
320:48.00.6:56.00I made up a little for the linear algebra slow-down earlier but did not want to run a tempo effort just to make the average sub-8:00.
Split#DistanceTimePaceComment
13.00020:48.006:56.00
20.0000:00.000:00.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.751.255.000.0020.00

Fast Running Friend Workout - 2014-01-18 08:14:33
Workout Totals
Distance Time Pace
20.000 2:33:47.00 7:41.35
20 mile run. Benjamin did 12.9, Jenny 4, Julia 3, Joseph 4, Jacob 2, William 1. Benjamin and I did a workout - 1 mile tempo up the canyon, and then 4 mile down. Details below.
Leg 1
Distance Time Pace Comment
4 35:11.70. 8:47.92 With Joseph. Benjamin ran 2 with Jacob.
Split# Distance Time Pace Comment
1 4.000 35:11.70 8:47.92  
Leg 2
Distance Time Pace Comment
2.3 19:04.70. 8:17.70 Warm-up with Benjamin.
Split# Distance Time Pace Comment
1 2.300 19:04.70 8:17.70  
Leg 3
Distance Time Pace Comment
1 5:47.80. 5:47.80 Tempo mile up the canyon. Was happy to hit a solid sub-6:00.
Split# Distance Time Pace Comment
1 1.000 5:47.80 5:47.80  
Leg 4
Distance Time Pace Comment
2.1 20:10.30. 9:36.33 Recovery jog up the canyon.
Split# Distance Time Pace Comment
1 2.100 20:10.30 9:36.33  
Leg 5
Distance Time Pace Comment
4 22:43.80. 5:40.95 Tempo down the canyon from the Nunn's Park highway bridge to the magic spot on the trail exactly 4 miles away. Our splits were 5:47, 5:40, 5:40, 5:36. This run was easy for Benjamin, and not yet too hard for me either, but it provided good stimulus at the end of the week and in the middle of a long run.
Split# Distance Time Pace Comment
1 4.000 22:43.80 5:40.95  
Leg 6
Distance Time Pace Comment
1.5 13:55.90. 9:17.27 Cool-down to the house.
Split# Distance Time Pace Comment
1 1.500 13:55.90 9:17.27  
Leg 7
Distance Time Pace Comment
5.1 36:52.80. 7:13.88 Ran this one alone. Did a pickup for 2K in the middle.
Split# Distance Time Pace Comment
1 3.100 23:25.40 7:33.35 From the house to the magic spot in the canyon, then back to the 2 mile mark from the house - easy pace.
2 1.250 7:30.50 6:00.40 Tempo pickup. Struggled to keep the pace - had to concentrate.
3 0.750 5:56.90 7:55.87 Cool-down to the house.

Green Crocs 6 Miles: 20.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Jenny gave a talk in Sacrament on individual worth in which she recited the poem about the touch of the master's hand. Jacob gave a talk on baptism in Primary.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2014-01-20 08:11:25
Workout Totals
Distance Time Pace
13.000 1:47:42.70 8:17.13
Easy run with the kids. Benjamin did 9, Jenny 4, Julia 4, Jacob 3, Joseph 3, William 1.
Leg 1
Distance Time Pace Comment
3 26:24.30. 8:48.10 With Joseph, Benjamin, and Jacob.
Split# Distance Time Pace Comment
1 3.000 26:24.30 8:48.10  
Leg 2
Distance Time Pace Comment
6 48:29.60. 8:04.93  
Split# Distance Time Pace Comment
1 6.000 48:29.60 8:04.93 With Benjamin. Got talking about linear algebra and ended up on the wrong side of the 8:00 guy.
Leg 3
Distance Time Pace Comment
4 32:48.80. 8:12.20 With Julia.
Split# Distance Time Pace Comment
1 4.000 32:48.80 8:12.20  

Green Crocs 6 Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.003.000.0012.00

Fast Running Friend Workout - 2014-01-21 07:56:45
Workout Totals
Distance Time Pace
12.000 1:34:15.30 7:51.27
Total of 12. Benjamin did 10, Jenny 4, Julia 3, Joseph 4, Jacob 2, William 1. Benjamin and I did a 3 mile tempo down the Provo Canyon, details below.
Leg 1
Distance Time Pace Comment
4 34:53.40. 8:43.35 With Joseph. Benjamin ran 2 with Jacob in the meantime.
Split# Distance Time Pace Comment
1 4.000 34:53.40 8:43.35  
Leg 2
Distance Time Pace Comment
3.75 32:27.50. 8:39.33 Since both Benjamin and I would have been out of miles for the day if we ran to the start of the tempo from the house, we drove out to the 1.5 mile mark. From there we ran to Nunn's Park for a warm-up.
Split# Distance Time Pace Comment
1 3.750 32:27.50 8:39.33  
Leg 3
Distance Time Pace Comment
3 16:01.50. 5:20.50 Benjamin's assignment was to pace me through the 3 miles at 5:20 but if I could not do it, run whatever pace I could. This was to give him a break. I figured that if I gave him a hard target of 5:20 pace with the permission to drop me, he would run something like 15:40-15:45 and that may end up being too hard at this point. I think the choice of pacing was good - he still had to work to run 16:01, but I could tell he was edging to go faster - I had to slow him down several times because I was reaching my limit. With the cold weather and hands in gloves I did not dare use the split button. The first mile, which has more downhill was 5:15. Then Benjamin gave me a break and ran 5:25. He tried to pick it up right after 1.5, but I would not let him. I did let him hit a 78 quarter immediately after the first mile, and that thoroughly knocked me out. But I survived and managed 5:21 for the last mile. This is an improvement for me - actually quite decent for the cold weather. I am feeling a change that might be age related - in the past when I approached my limit and the pace increased it would hurt and I would have at least half a mile in the extreme pain zone before I had to slow down. Now I am running and it feels almost easy, but when the pace increases I have nothing even for 200 meters.
Split# Distance Time Pace Comment
1 3.000 16:01.50 5:20.50  
Leg 4
Distance Time Pace Comment
1.25 10:52.90. 8:42.32 Cool-down.
Split# Distance Time Pace Comment
1 1.250 10:52.90 8:42.32  

Green Crocs 6 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2014-01-22 08:09:58
Workout Totals
Distance Time Pace
12.040 1:33:33.80 7:46.26
Easy run. Total of 12. Benjamin did 9, Jenny 4, Julia 3, Joseph 3, Jacob 3, William 1.
Leg 1
Distance Time Pace Comment
3 25:11.20. 8:23.73 With Benjamin, Joseph, and Jacob. Joseph picked it up a little at the end and finished in 25:02 - Benjamin followed him for supervision. I stayed back with Jacob. We must be an interesting group of runners - ages 40, 14, 9, and 7 running together.
Split# Distance Time Pace Comment
1 3.000 25:11.20 8:23.73  
Leg 2
Distance Time Pace Comment
6 45:36.40. 7:36.07 With Benjamin. He has been having problems with back tension when he sleeps. He always wakes up with a tense back. It loosens up after a run. Today it was more tense than usual. We stopped in the middle of the run and I massaged it.
Split# Distance Time Pace Comment
1 6.000 45:36.40 7:36.07  
Leg 3
Distance Time Pace Comment
1 6:39.20. 6:39.20 Added a mile on my own on the little boy course.
Split# Distance Time Pace Comment
1 1.000 6:39.20 6:39.20  
Leg 4
Distance Time Pace Comment
2.04 16:07.00. 7:54.02 With William and Julia running ahead of us.
Split# Distance Time Pace Comment
1 1.000 9:13.30 9:13.30 With William.
2 1.040 6:53.70 6:37.79 Alone.

Green Crocs 6 Miles: 12.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.5012.00

Fast Running Friend Workout - 2014-01-23 08:15:24
Workout Totals
DistanceTimePace
12.0001:36:58.208:04.85
Total of 12. A stomach bug is visiting our family. Appears to be of the one day variety involving the loss of appetite, inability to digest, vomiting, etc. First Matthew got it, then it moved to others. Stephen and I are the only one who managed to miss it - sort of. I noticed the symptoms of reduced appetite and decided to cut down food intake to the minimum needed to get by with the idea to starve the bug down before it starves me down. Benjamin did 9, Jenny did not run, Julia 2, Joseph 4, Jacob and William did not run.
Leg 1
DistanceTimePaceComment
435:58.20.8:59.55With Benjamin and Joseph. Joseph struggled with the pace. When he got home he had reduced appetite and stomach pain but did not throw up.
Split#DistanceTimePaceComment
14.00035:58.208:59.55
Leg 2
DistanceTimePaceComment
0.54:04.10.8:08.20With Benjamin on the little boy course.
Split#DistanceTimePaceComment
10.5004:04.108:08.20
Leg 3
DistanceTimePaceComment
0.52:28.70.4:57.40Did a pickup with Benjamin on the little boy course. It is a slight downhill but has three turns, two of them cannot be taken wide. I suffered but did not get dropped.
Split#DistanceTimePaceComment
10.5002:28.704:57.40
Leg 4
DistanceTimePaceComment
432:33.90.8:08.48Julia ran the first mile with us. Then she was feeling tired and turned around. Benjamin and I continued. Towards the end Benjamin started to feel unusually tired. He also picked up the bug.
Split#DistanceTimePaceComment
14.00032:33.908:08.48
Leg 5
DistanceTimePaceComment
321:53.30.7:17.77Alone.
Split#DistanceTimePaceComment
13.00021:53.307:17.77
Leg 6
DistanceTimePaceComment
00:00.00.0:00.00Accidentally pressed the button. Need the split delete feature in the Fast Running Friend but everything in the due order - a good GPS driver first.
Split#DistanceTimePaceComment
10.0000:00.000:00.00
20.0000:00.000:00.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.560.000.000.0010.56

Fast Running Friend Workout - 2014-01-24 08:07:32
Workout Totals
DistanceTimePace
10.5601:22:16.007:47.42
Total of 10.5. This was strategic. I still have appetite, although reduced, and have not yet thrown up, but applying the law of the partially clogged pipe - if you dump a little bit at a time it may just flow through, but if you dump a lot at once it will clog completely, I have been taking food in small portions and survived so far. Given the race tomorrow, and the possibility of not being able to eat at all before then I reduced the mileage a little to have at least some glycogen in the legs. Benjamin did 3, Joseph and Jacob 1, William 0.5, Julia and Jenny 1.
Leg 1
DistanceTimePaceComment
1.029:08.90.8:58.14With Benjamin, Joseph and Jacob. Joseph and Jacob are both recovering from the stomach bug, and they were still not 100%, so we kept it short. Benjamin threw up last night so he was struggling today. Hopefully he can recover for the race tomorrow.
Split#DistanceTimePaceComment
11.0209:08.908:58.14
Leg 2
DistanceTimePaceComment
2.0416:55.30.8:17.70With Benjamin. Discussed the difference between racing an immediately all out 10 K after running near all out 20 miles vs racing all out 10 K after a 24 hour fast. We agreed that the post-fast performance would be faster. Jack Daniels in The Running Formula has a story about a runner that ran a 10 K PR after a 36 hour fast forced by a stomach problem. Since that experienced he started fasting before his 10 K races and apparently had success. I would like to know who that runner was as well as his time, but I think it is safe to guess it was sub-30:00, otherwise I imagine Jack Daniels would not have considered telling about it. That is an odd outlier, though. There is a lot of evidence that the principle of the toothpaste tube applies to glycogen availability. A full tube is easier to squeeze. So if your glycogen is low, you will have a hard time getting going at 5 K intensity because even though there is more than enough glycogen for the job the body will trigger a defensive energy conservation mechanism designed to keep you from complete depletion.
Split#DistanceTimePaceComment
12.04016:55.308:17.70
Leg 3
DistanceTimePaceComment
0.54:40.50.9:21.00With William.
Split#DistanceTimePaceComment
10.5004:40.509:21.00
Leg 4
DistanceTimePaceComment
751:31.30.7:21.61Alone.
Split#DistanceTimePaceComment
17.00051:31.307:21.61

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Race: Salt Lake Track Club 5 K (3.107 Miles) 00:17:22, Place overall: 21, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.820.000.003.2116.03

Fast Running Friend Workout - 2014-01-25 09:21:14
Workout Totals
Distance Time Pace
16.034 2:09:11.20 8:03.42
Ran in the SLC Track Club 5 K. Got 17:22, was third master. This was the most competitive 5 K I've ever run in. With my time, which was not great, but not too slow either I got 21st place. Riley won with 15:06. I think there were 8 people under 16:00. Jake was pushed down to 5th with 15:33. So 5:00 pace for a 5K at 4300 feet of altitude was good only for 5th in a local race in a city of about a million. That is good. We have more good runners and they are racing. Benjamin struggled with the consequences of the stomach bug he caught over the last week, but managed to run 16:52, good enough for 14th overall. This is quite remarkable given that yesterday morning he was so sick he could not run 8:00 pace. Details below. Benjamin did 8.5, Jenny 2, Julia 1.5, Joseph and Jacob 3, William 1, Stephen 0.5 - his first half mile. I do not think I've ever had a non-potty-trained kid run that far.
Leg 1
Distance Time Pace Comment
3.207 26:39.90. 8:18.88 Warm-up with Steve Ashbaker. Benjamin joined us for part of it.
Split# Distance Time Pace Comment
1 0.900 7:34.10 8:24.56 Warm-up.
2 0.107 0:32.90 5:07.48 Stride from marker 9 of the 15 K to marker 6 of the 10 K. Thus the precise distance.
3 2.200 18:32.90 8:25.86 Warm-up continues. Colin and Josh E from the blog joined us. Right before the start I felt something in my stomach like it lacked the ability to digest and thought it was a good idea that it was relatively empty.
Leg 2
Distance Time Pace Comment
3.107 17:22.90. 5:35.66 The race.
Split# Distance Time Pace Comment
1 1.000 5:23.70 5:23.70 It actually felt relatively easy. I though I might be able to dip under 17:00. I could tell that Benjamin was struggling. I knew he saw his split at 1000, which was 3:20, tried to speed up, but did not disappear into the distance and was still only a couple of seconds ahead of me at the mile.
2 1.000 5:40.20 5:40.20 I started struggling in this mile. All of a sudden the leg strength was gone. I noticed the split of 8:29 at the turnaround - Benjamin had 8:24, and 10:16 at 3 K. Benjamin had 10:52 at 2 miles, and I could tell he was suffering.
3 1.107 6:19.00 5:42.37 Did not hit the split button at mile 3, but saw that it was 16:47, so 5:43 for the mile. Got passed by Colin and Dennis Simonaitis - tried to latch on, but lacked the strength. Dennis bumped me from second to third in the masters. Walter was ahead and I was gradually coming up on him, but could not quite get him. Dennis ended up winning the masters with 17:04, Walter was second with 17:11. At this point I felt I did not have another gear so I was just coasting to the finish. Was pleased to see Benjamin open the gap and finish in 16:52.
Leg 3
Distance Time Pace Comment
4.15 35:47.90. 8:37.57 Cool-down with Steve Ashbaker and Benjamin. Steve struggled today also dealing with the consequences of a recent illness, but his was different - just plain flu, not stomach. But he still managed 17:45.
Split# Distance Time Pace Comment
1 4.150 35:47.90 8:37.57  
Leg 4
Distance Time Pace Comment
0.5 6:23.80. 12:47.60 At home with Stephen. This was his first half mile. I think he could have gone much faster but he was wearing the pants that were falling off. Will fix that oversight next time.
Split# Distance Time Pace Comment
1 0.500 6:23.80 12:47.60  
Leg 5
Distance Time Pace Comment
3 26:35.90. 8:51.97 With Joseph and Jacob. They were finally healthy enough to run 3 miles.
Split# Distance Time Pace Comment
1 3.000 26:35.90 8:51.97  
Leg 6
Distance Time Pace Comment
1 7:10.00. 7:10.00 Alone.
Split# Distance Time Pace Comment
1 1.000 7:10.00 7:10.00  
Leg 7
Distance Time Pace Comment
1.07 9:10.80. 8:34.77 With William.
Split# Distance Time Pace Comment
1 1.070 9:10.80 8:34.77  

Green Crocs 6 Miles: 16.03
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. We got a new Bishopric. 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2014-01-27 08:15:56
Workout Totals
Distance Time Pace
12.040 1:38:03.10 8:08.63
Total of 12. Benjamin did 9, Jenny 3, Julia 3, Joseph 3, Jacob 3, William 1.
Leg 1
Distance Time Pace Comment
3 26:19.90. 8:46.63  
Split# Distance Time Pace Comment
1 3.000 26:19.90 8:46.63 With Joseph, Jacob, and Benjamin.
Leg 2
Distance Time Pace Comment
6 47:37.80. 7:56.30 With Benjamin.
Split# Distance Time Pace Comment
1 6.000 47:37.80 7:56.30  
Leg 3
Distance Time Pace Comment
2.04 14:42.70. 7:12.70 Alone.
Split# Distance Time Pace Comment
1 2.040 14:42.70 7:12.70  
Leg 4
Distance Time Pace Comment
1 9:22.70. 9:22.70 With William.
Split# Distance Time Pace Comment
1 1.000 9:22.70 9:22.70  

Green Crocs 6 Miles: 12.04
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.003.000.0013.00

Fast Running Friend Workout - 2014-01-28 08:17:21
Workout Totals
Distance Time Pace
13.000 1:44:21.10 8:01.62
Total of 13. Benjamin did 10, Jenny 3, Julia 3, Joseph 4, Jacob 2, William 1. Benjamin and I did a tempo run, details below.
Leg 1
Distance Time Pace Comment
4 35:26.30. 8:51.58 With Joseph.
Split# Distance Time Pace Comment
1 4.000 35:26.30 8:51.58  
Leg 2
Distance Time Pace Comment
4.1 35:17.10. 8:36.37 Started at the 1.5 mark. Warm-up up the canyon to Nunn's Park.
Split# Distance Time Pace Comment
1 4.100 35:17.10 8:36.37  
Leg 3
Distance Time Pace Comment
3 16:32.90. 5:30.97 3 mile tempo down the canyon. Benjamin's assignment was 5:20 pace in the first 2 miles, then try to go sub-5:00 in the last mile. My goal was to make to hold on for as long as I could - I was still having stomach issues and could not eat very well over the last few days. It showed. I made it to 0.75 in 3:57 and had to drop back. My mile split was 5:21, followed by 5:41 and a heroic effort in the last mile which gave me only 5:30. Benjamin went through the mile in 5:16, followed by 5:21 and 5:04. He did open the kick with two 75 quarters, but then lacked the juice to keep it and slowed down to 77s. So his total time was 15:41 - a decent result for the weather and the pacing. For a comparison, last week I ran 16:01. So 30 second slow down, well maybe make it 20 given that last week Benjamin pulled me the entire time going my pace while today I was on my own for most of the run. I suppose the difference comes from low glycogen. A good way to look at it is this is marathon conditioning and will help deal with the last 10 miles.
Split# Distance Time Pace Comment
1 3.000 16:32.90 5:30.97  
Leg 4
Distance Time Pace Comment
0.9 7:13.40. 8:01.56 Cool-down to the car.
Split# Distance Time Pace Comment
1 0.900 7:13.40 8:01.56  
Leg 5
Distance Time Pace Comment
1 9:51.40. 9:51.40 With William.
Split# Distance Time Pace Comment
1 1.000 9:51.40 9:51.40  

Green Crocs 6 Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2014-01-29 08:08:05
Workout Totals
Distance Time Pace
12.040 1:34:06.30 7:48.96
Total of 12. Benjamin did 9, Joseph and Jacob 3, Jenny and Julia 3, William 1.
Leg 1
Distance Time Pace Comment
3 24:24.70. 8:08.23 With Benjamin, Joseph, and Jacob. Joseph and Jacob were quite aggressive in the last 1.5 running it in 11:19 for Jacob and 11:14 for Joseph, so around 7:30 pace. It is a good sign that they ran that pace on that course in the cold weather on their own initiative.
Split# Distance Time Pace Comment
1 3.000 24:24.70 8:08.23  
Leg 2
Distance Time Pace Comment
6 45:24.90. 7:34.15 With Benjamin. Discussed orthonormal basis if I remember right.
Split# Distance Time Pace Comment
1 6.000 45:24.90 7:34.15  
Leg 3
Distance Time Pace Comment
2.04 14:44.30. 7:13.48 Alone.
Split# Distance Time Pace Comment
1 2.040 14:44.30 7:13.48  
Leg 4
Distance Time Pace Comment
1 9:32.40. 9:32.40 With William.
Split# Distance Time Pace Comment
1 1.000 9:32.40 9:32.40  

Green Crocs 6 Miles: 12.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-01-30 07:06:22
Workout Totals
Distance Time Pace
12.000 1:43:03.10 8:35.26
Total of 12. It snowed a lot today. We started a little earlier because Benjamin is now teaching a math ACT preparation class on Thursday mornings. Benjamin did 7, Joseph 4, Jacob 2, William 1, Jenny and Julia 3.
Leg 1
Distance Time Pace Comment
7 55:39.40. 7:57.06 With Benjamin.
Split# Distance Time Pace Comment
1 7.000 55:39.40 7:57.06  
Leg 2
Distance Time Pace Comment
4 37:48.50. 9:27.12 With Joseph. Discussed the relationship between incline percentage and angle. After some work Joseph figured out that you need to take the arctangent of the percentage ratio, e.g if the incline is 2 percent, the angle is atan(0.02). Benjamin ran 2 with Jacob.
Split# Distance Time Pace Comment
1 4.000 37:48.50 9:27.12  
Leg 3
Distance Time Pace Comment
1 9:35.20. 9:35.20 With William.
Split# Distance Time Pace Comment
1 1.000 9:35.20 9:35.20  

Green Crocs 6 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-01-31 08:14:24
Workout Totals
Distance Time Pace
12.000 1:35:46.80 7:58.90
Total of 12. Benjamin did 9, Joseph and Jacob 3, William 1, Jenny and Julia 3.
Leg 1
Distance Time Pace Comment
3 26:00.80. 8:40.27 With Benjamin, Joseph, and Jacob.
Split# Distance Time Pace Comment
1 3.000 26:00.80 8:40.27  
Leg 2
Distance Time Pace Comment
6 46:39.10. 7:46.52 With Benjamin. Talked about spectral decomposition of symmetrical matrices.
Split# Distance Time Pace Comment
1 6.000 46:39.10 7:46.52  
Leg 3
Distance Time Pace Comment
3 23:06.90. 7:42.30 Alone. Caught up to Jenny at the end and ran with her.
Split# Distance Time Pace Comment
1 3.000 23:06.90 7:42.30  

Green Crocs 6 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
322.554.2519.508.71355.01
Green Crocs 6 Miles: 272.20Green Crocs 7 Miles: 12.05
Night Sleep Time: 179.50Nap Time: 1.00Total Sleep Time: 180.50
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