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: 162.86 Year: 2872.42
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 120.59
Brown Crocs 1 Lifetime Miles: 1509.03
Brown Crocs 2 Lifetime Miles: 903.91
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
335.180.0016.665.11356.95
White Crocs 1 Miles: 282.50
Night Sleep Time: 180.00Nap Time: 6.50Total Sleep Time: 186.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2015-01-01 08:59:47
Workout Totals: Distance12.500Time1:44:35.10Pace8:22.01
Total of 12.5. Kids ran their usual distances.
Leg 1:Distance8.000Time1:04:31.70Pace8:03.96
With Benjamin.
Leg 2:Distance4.000Time35:18.50Pace8:49.62
With Jenny, Julia, Joseph, Jacob, and William. William did 1, Joseph and Jenny 4, Jacob and Julia 3.
Leg 3:Distance0.500Time4:44.90Pace9:29.80
With Stephen.

White Crocs 1 Miles: 12.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2015-01-02 09:54:20
Workout Totals: Distance12.500Time1:41:12.60Pace8:05.81
Total of 12.5. Kids ran their usual distances with the exception of Jenny who was not feeling well.
Leg 1:Distance8.000Time1:01:59.40Pace7:44.93
With Benjamin.
Leg 2:Distance3.000Time25:31.10Pace8:30.37
With Benjamin, Joseph, Jacob, Jenny, and Julia. Dropped off Benjamin and Jenny after 2 miles. Benjamin because he was already at 10, Jenny because she was not feeling well.
Leg 3:Distance1.000Time8:45.40Pace8:45.40
With William and Joseph.
Leg 4:Distance0.500Time4:56.70Pace9:53.40
With Stephen.

White Crocs 1 Miles: 12.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.100.003.000.0020.10

Fast Running Friend Workout - 2015-01-03 10:42:20
Workout Totals: Distance20.100Time2:32:51.30Pace7:36.28
Total of 20.1. Benjamin did 15.1, Jenny 3, Julia, Joseph, and Jacob 4, William 2, Stephen 0.5.
Leg 1:Distance1.000Time8:31.40Pace8:31.40
With William.
Leg 2:Distance1.000Time8:27.20Pace8:27.20
With William, Joseph, Jacob, and Julia.
Leg 3:Distance3.000Time26:45.10Pace8:55.03
Dropped off William, picked up Jenny.
Leg 4:Distance0.500Time5:09.60Pace10:19.20
With Stephen and Benjamin.
Leg 5:Distance14.600Time1:43:58.00Pace7:07.26
With Benjamin. We did a 3 mile tempo down the canyon towards the end. Both of us were low on fuel as it was later in the day already (2pm). I had eaten 2 bananas, Benjamin just had a drink of water since the morning. But we managed to average 5:42 in the tempo in spite of the snow in places (the trail was quite decent, although far from perfect) and the lack of fuel.
Split 1:Distance9.960Time1:13:12.10Pace7:20.97
Cumilative:Distance9.960Time1:13:12.10Pace7:20.97
Dump the glycogen miles.
Split 2:Distance3.000Time17:06.90Pace5:42.30
Cumilative:Distance12.960Time1:30:19.00Pace6:58.13
Tempo run.
Split 3:Distance1.640Time13:39.00Pace8:19.39
Cumilative:Distance14.600Time1:43:58.00Pace7:07.26
Cool-down back to the house.
 

White Crocs 1 Miles: 20.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

Fast Running Friend Workout - 2015-01-05 07:02:43
Workout Totals: Distance11.500Time1:37:49.10Pace8:30.36
Total of 12.5. Kids ran their usual distances. New schedule for Benjamin - he will be doing 9 Mon,Wed,Fri, 12 Tue and Thu, and 15 on Sat. This works better with his school schedule. Speaking of school, Benjamin got 4.0 GPA in the Fall semester and will likely make the Dean's list again. Most of his classes were not easy - he took CS 235 (data structures in C++), Math 320 (computation and optimization), Math 321 (lab associated with Math 320), Math 344 (linear and non-linear analysis), Math 345 (lab of Math 344), Math 391R (Putnam seminar), and REL 122 (Book of Mormon).

His math classes are part of the new BYU ACME (Applied Math Computational Emphasis) program that is quite interesting - they are learning a condensed version of math that would normally be taught in graduate and PhD courses and apply it as they go - each class has an associated lab where they write code in Python using the mathematical concepts they just learned. The program is not for the faint of heart - I think they had somewhere around 50% attrition rate this semester. But it does help if you live at home, your mom cooks for you, your dad makes sure you go to bed on time, and you do not have to worry about paying your bills. So I suppose you could argue Benjamin had an unfair advantage that overcompensated the fact that he is still only 15.
Leg 1:Distance8.000Time1:06:50.50Pace8:21.31
With Benjamin.
Leg 2:Distance3.000Time26:03.40Pace8:41.13
With Jenny, Julia, Joseph, and Jacob.
Leg 3:Distance0.500Time4:55.20Pace9:50.40
With Stephen.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.850.002.000.0011.85

Fast Running Friend Workout - 2015-01-06 08:44:15
Workout Totals: Distance11.850Time1:30:22.50Pace7:37.59
12 total. Benjamin did all of it with me. Jenny did 4.5, William and Stephen their usual distances, Joseph and Jacob 4, Julia 3.2. Benjamin and I did a workout down the Provo Canyon - 2 miles, then long recovery then 1 mile.
Leg 1:Distance1.250Time10:07.60Pace8:06.08
Warm-up with Benjamin.
Leg 2:Distance2.000Time10:59.30Pace5:29.65
2 mile tempo. Benjamin pulled me for the first 1.5 then sped up and ran the last 0.5 in 2:30 finishing in 10:43.
Leg 3:Distance1.300Time11:04.60Pace8:31.23
Recovery jog.
Leg 4:Distance1.000Time5:18.20Pace5:18.20
Another quick interval. Benjamin pulled me through the first 0.5 in 2:37, then shifted gears and ran the last 0.5 in 2:19. He had shed some clothes so he was able to go much faster.
Leg 5:Distance2.300Time19:20.40Pace8:24.52
Back to the house with Benjamin.
Leg 6:Distance4.000Time33:32.40Pace8:23.10
We picked up Julia, Joseph, and Jacob and ran 4 with them. Julia was not feeling well so we dropped her off at 3.2.

White Crocs 1 Miles: 11.85
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2015-01-07 07:05:54
Workout Totals: Distance12.500Time1:36:09.80Pace7:41.58
12.5 total. Kids ran their usual distances.
Leg 1:Distance9.000Time1:08:41.10Pace7:37.90
With Benjamin.
Leg 2:Distance3.000Time22:37.00Pace7:32.33
With Joseph and Jacob. They were on the move today - last 1.5 at 7:03 pace average in spite of the snow in some places.
Leg 3:Distance0.500Time4:51.70Pace9:43.40
With Stephen.

White Crocs 1 Miles: 12.50
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 - 2015-01-08 08:41:23
Workout Totals: Distance12.000Time1:32:14.50Pace7:41.21
12 total. Kids ran their usual distances - except Benjamin did 12, Jenny 4.7, and Jacob 4.
Leg 1:Distance2.200Time18:08.30Pace8:14.68
Warm-up with Benjamin.
Leg 2:Distance5.800Time41:13.90Pace7:06.53
Workout with Benjamin.
Split 1:Distance3.000Time16:16.60Pace5:25.53
Cumilative:Distance3.000Time16:16.60Pace5:25.53
Benjamin pulled me through the first 2 miles in 5:21, 5:30, then kicked in 4:54 (2:31,2:23). I ran the last mile in 5:25. A decent run for me - better than anything I've done in the last 3 months or so. There was some snow and ice on the ground - probably cost me at least 10 seconds.
Split 2:Distance2.800Time24:57.30Pace8:54.75
Cumilative:Distance5.800Time41:13.90Pace7:06.53
With Benjamin.
Split 3:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance5.800Time41:13.90Pace7:06.53
Split button accident.
 
Leg 3:Distance4.000Time32:52.30Pace8:13.07
With Benjamin, Jenny, Julia, Joseph, and Jacob. Julia and Jenny did only 3.2.

White Crocs 1 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 1.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2015-01-09 07:23:44
Workout Totals: Distance13.000Time1:40:32.90Pace7:44.07
Total of 13. Kids ran their usual distanced with the exception of Stephen - his run slipped through the cracks in the morning commotion.
Leg 1:Distance9.000Time1:09:18.50Pace7:42.06
With Benjamin.
Leg 2:Distance3.000Time24:32.50Pace8:10.83
With Jenny, Julia, and Joseph.
Leg 3:Distance1.000Time6:41.90Pace6:41.90
Fast mile with Joseph to help him prepare for the 5 K.
Split 1:Distance1.000Time6:41.90Pace6:41.90
Cumilative:Distance1.000Time6:41.90Pace6:41.90
Split 2:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance1.000Time6:41.90Pace6:41.90
Wrong split button hit.
 

White Crocs 1 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
20.000.000.000.0020.00

Fast Running Friend Workout - 2015-01-10 09:01:15
Workout Totals: Distance20.000Time2:42:44.90Pace8:08.25
Today was more of hike than a run because I ran the first 9 miles with kids that were not Benjamin, and on top of that Benjamin felt tired so we did not break 8:00 average for a while. Total of 20 for me. William did 2 miles, Stephen 1, Jenny, Julia, Joseph, and Jacob 4, Benjamin did 15.
Leg 1:Distance4.000Time32:45.70Pace8:11.42
With Joseph and Jacob. We hoped to be able to do a time trial at Orem High, but the track had a couple of snow drifts that you could run through, but we considered it unsuitable for a time trial. So we just ran 4 with the last mile fast on the roads.
Split 1:Distance3.000Time26:01.10Pace8:40.37
Cumilative:Distance3.000Time26:01.10Pace8:40.37
Warm-up.
Split 2:Distance1.000Time6:44.60Pace6:44.60
Cumilative:Distance4.000Time32:45.70Pace8:11.42
Fast mile at the end on the little boy course. Jacob impressed me with the 3:27-3:17 split and the last quarter in 96. Joseph finished about a second ahead of him.
Split 3:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance4.000Time32:45.70Pace8:11.42
Lap button accident.
 
Leg 2:Distance1.000Time10:37.40Pace10:37.40
With Stephen.
Leg 3:Distance2.040Time18:04.20Pace8:51.47
With Benjamin, Jenny, Julia, and William.
Leg 4:Distance2.040Time17:03.60Pace8:21.76
With Benjamin, Jenny, and Julia.
Leg 5:Distance10.920Time1:24:14.00Pace7:42.82
With Benjamin.

White Crocs 1 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. Took a much needed long nap when I got home.

Night Sleep Time: 8.00Nap Time: 2.50Total Sleep Time: 10.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

Fast Running Friend Workout - 2015-01-12 07:29:41
Workout Totals: Distance11.250Time1:29:21.20Pace7:56.55
Benjamin was feeling an oncoming cold we cut it short to only 6.7. Perhaps 66 miles a week the way we did it plus BYU is too much for him right now, need a more gradual adaptation. Other kids ran their usual distances.
Leg 1:Distance6.750Time51:01.40Pace7:33.54
With Benjamin.
Leg 2:Distance3.000Time25:29.90Pace8:29.97
With Joseph, Jacob, Julia, and Jenny.
Leg 3:Distance1.000Time7:50.20Pace7:50.20
With Joseph.
Leg 4:Distance0.500Time4:59.70Pace9:59.40
With Stephen.

White Crocs 1 Miles: 11.25
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 - 2015-01-13 10:00:20
Workout Totals: Distance12.000Time1:33:44.10Pace7:48.68
Total of 12. Benjamin had a cold and ran only 3.5 miles. Jenny and Julia did only 2 - they felt like they were about to get a cold. As a precaution I had Joseph and Jacob run only 3. William did 1, Stephen 0.5.
Leg 1:Distance0.500Time5:34.10Pace11:08.20
With Stephen and Benjamin. Stephen was unmotivated today and did not get his fruit snack. He has to break 5:00 (10:00 pace) to earn a fruit snack after the run - one of his favorite treats.
Leg 2:Distance1.000Time8:32.90Pace8:32.90
With William.
Leg 3:Distance3.000Time24:39.20Pace8:13.07
With Joseph and Jacob. Jenny and Julia ran the first mile with us, then turned around.
Leg 4:Distance7.500Time54:57.90Pace7:19.72
Alone.

White Crocs 1 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
11.360.000.660.0012.02

Fast Running Friend Workout - 2015-01-14 07:51:10
Workout Totals: Distance12.020Time1:33:15.10Pace7:45.48
Total of 12. Kids ran their usual distances today except for Benjamin who did only 4 in the morning, and then 1 more mile at night.
Leg 1:Distance4.000Time31:01.20Pace7:45.30
With Joseph, Jacob, and Benjamin.
Leg 2:Distance1.020Time6:57.20Pace6:49.02
An extra mile. Ran quickly out to meet Sarah on the trail, reached a good turnaround point for even distance, then caught up to her and help her with the pace on the uphill.
Split 1:Distance0.660Time3:43.40Pace5:38.48
Cumilative:Distance0.660Time3:43.40Pace5:38.48
Split 2:Distance0.360Time3:13.80Pace8:58.33
Cumilative:Distance1.020Time6:57.20Pace6:49.02
 
Leg 3:Distance3.000Time25:10.10Pace8:23.37
With Jenny and Julia.
Leg 4:Distance0.500Time4:39.70Pace9:19.40
With Stephen. Losing his fruit snack yesterday had a powerful effect on him. Today he was on the move and broke his 0.5 record. The splits were 2:23/2:16.
Leg 5:Distance3.500Time25:26.90Pace7:16.26
Alone.

White Crocs 1 Miles: 12.02
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.020.000.000.0013.02

Fast Running Friend Workout - 2015-01-15 08:54:29
Workout Totals: Distance13.020Time1:35:52.80Pace7:21.84
Total of 12. Benjamin did 7. Everybody else their usual distances. Joseph had a painful learning experience of how not to push the pace when he is supposed to run easy. We had a discussion afterwards about where the big elephant gets to sit.
Leg 1:Distance4.020Time30:29.30Pace7:35.05
With Joseph, Jacob, and Benjamin. We dropped Jacob off after 3 miles and Joseph did a fast mile. Today was the day of learning the hard way for Joseph. Against my repeated warnings he kept pushing the pace towards the end of the first 3 mile trying to run Jacob into the ground on the uphill. The he had no juice in the last mile and could barely break 7:00.
Split 1:Distance3.020Time23:30.80Pace7:47.15
Cumilative:Distance3.020Time23:30.80Pace7:47.15
With everybody.
Split 2:Distance1.000Time6:58.50Pace6:58.50
Cumilative:Distance4.020Time30:29.30Pace7:35.05
Joseph last learning mile.
 
Leg 2:Distance3.000Time23:23.50Pace7:47.83
With Benjamin.
Leg 3:Distance0.500Time4:46.60Pace9:33.20
With Stephen.
Leg 4:Distance2.000Time7:54.20Pace3:57.10
With William and Jenny.
Split 1:Distance2.000Time7:54.20Pace3:57.10
Cumilative:Distance2.000Time7:54.20Pace3:57.10
Split 2:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance2.000Time7:54.20Pace3:57.10
 
Leg 5:Distance3.000Time25:42.10Pace8:34.03
With Jenny and Julia.
Leg 6:Distance0.500Time3:37.10Pace7:14.20
Alone.

White Crocs 1 Miles: 13.02
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2015-01-16 07:17:31
Workout Totals: Distance13.000Time1:42:10.60Pace7:51.58
Total of 13. Benjamin did 8. Jenny 3. Jacob 3.5. Other kids ran their regular distances. Today was another day of (hopefully) learned lessons. Jenny did some crazy "let's all go out and exercise at the start of the new year" stretching and what not at Young Women's last night and was very sore. She is going through puberty and her muscles are very fragile right now. But she did not think of that and got caught in the wave of over-motivational excitement. The contrast between the losing strategy of getting over-motivated by something that appears exciting on occasion vs the winning strategy of being consistent in things that appear simple cannot be overemphasized. Jenny barely made it through 3 miles today. For the second time this week had to explain the Principle of the Big Elephant, which is - the big elephant sits wherever he wants to, or in other words you need to do what makes sense for you, and not be carried away by the popular influences.
Leg 1:Distance8.000Time59:36.90Pace7:27.11
With Benjamin
Leg 2:Distance3.000Time25:46.40Pace8:35.47
With Jenny, Julia, Joseph, and Jacob.
Leg 3:Distance1.000Time8:33.40Pace8:33.40
With William and Joseph.
Split 1:Distance1.000Time8:33.40Pace8:33.40
Cumilative:Distance1.000Time8:33.40Pace8:33.40
Split 2:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance1.000Time8:33.40Pace8:33.40
 
Leg 4:Distance0.500Time4:53.20Pace9:46.40
With Stephen and Jacob.
Leg 5:Distance0.500Time3:20.70Pace6:41.40
Alone.
Split 1:Distance0.500Time3:20.70Pace6:41.40
Cumilative:Distance0.500Time3:20.70Pace6:41.40
Split 2:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance0.500Time3:20.70Pace6:41.40
 

White Crocs 1 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
20.000.000.000.0020.00

Fast Running Friend Workout - 2015-01-17 08:37:12
Workout Totals: Distance20.000Time2:38:29.80Pace7:55.49
Total of 20. Benjamin did 10. Joseph and Jacob did 4.75 from Canyon Glen Park to the house. They did a time trial on the 3 mile tempo course (revised version from Canyon Glen Park to the press building) in 19:11. I was quite happy with that result. This gives me hope that they can run around 20:30 in the Salt Lake Track Club 5 K if the weather cooperates, and maybe even dip under 20:00 if the competition makes them find another gear. There was nothing in their workouts prior to Draper Days last year that made me think they could average 7:00 pace especially with the last minute course change, but they did it.

This time trial was on pace for a sub-20:00 5 K, but this is a slight downhill.

William ran 3 miles on our out and back course with hills which is quite slow. He ran 25:35. I was quite happy with that. Stephen did 0.5, Jenny and Julia 4.
Leg 1:Distance0.110Time0:55.90Pace8:28.18
Short warm-up with Joseph and Jacob.
Leg 2:Distance4.640Time32:33.30Pace7:00.97
Split 1:Distance3.000Time19:11.10Pace6:23.70
Cumilative:Distance3.000Time19:11.10Pace6:23.70
Time trial with Joseph and Jacob. Their splits were 6:26, 6:26, 6:11. I initially gave them the target of 6:40, but it was quite obvious after the first mile that they had more than that in them. I loved their opening 100 in 22 and dreamed alongside with them that they could hold 6:00 pace all the way. Not yet, but that day will come soon. They are growing. Their closing quarter was good as well - 91, and overall I was quite happy how they held it together in the last mile.
Split 2:Distance1.640Time13:22.20Pace8:09.15
Cumilative:Distance4.640Time32:33.30Pace7:00.97
 
Leg 3:Distance3.000Time25:35.30Pace8:31.77
With William. He was a bit hesitant to run 3 miles as he had never done it before, but I told him Mommy would be impressed if he broke 27:00 on her course and gave him a mathematical argument that it was in his reach. He bought into it and we took off. His opening mile was 8:42, then he had 13:05 at the turnaround, 17:08 at 2 miles (8:26), and 8:27 for the last uphill mile. I was very happy with how he held it together. This gives me confidence that he will have a good race in two weeks.
Leg 4:Distance0.500Time4:42.30Pace9:24.60
With Stephen and William. William was not done after his 3 miles and wanted to run more.
Leg 5:Distance4.000Time34:14.00Pace8:33.50
Benjamin, Jenny, Julia and I started together. Jenny was still struggling with the consequences of her Young Women's over-motivational mishap, while Julia wanted to go faster, so I had Benjamin and Julia go ahead after the first 2 miles. Julia was able to hold 7:30 pace, I was quite happy with that.
Leg 6:Distance7.750Time1:00:29.00Pace7:48.26
With Benjamin. Dropped him off after the first 6.

White Crocs 1 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.

Night Sleep Time: 7.00Nap Time: 2.00Total Sleep Time: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2015-01-19 08:11:13
Workout Totals: Distance12.500Time1:40:32.40Pace8:02.59
Total of 12.5. Benjamin did 9, Jenny, Julia, Joseph, and Jacob 3, William 1.5, Stephen 0.5. Stephen got a new 0.5 record with the splits of 2:10 - 2:18.
Leg 1:Distance3.000Time23:43.90Pace7:54.63
With Joseph and Jacob.
Leg 2:Distance1.000Time8:26.00Pace8:26.00
With Joseph and William.
Leg 3:Distance3.000Time24:45.80Pace8:15.27
With Jenny and Julia.
Leg 4:Distance5.000Time39:08.30Pace7:49.66
With Benjamin.
Leg 5:Distance0.500Time4:28.40Pace8:56.80
With Stephen and William - new record for Stephen.

White Crocs 1 Miles: 12.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.180.003.000.0012.18

Fast Running Friend Workout - 2015-01-20 09:28:47
Workout Totals: Distance12.180Time1:30:05.00Pace7:23.76
Total of 12. Benjamin did 10, Joseph and Jacob 4, Jenny did 2 or 3, I think, Julia 2.04. Benjamin and I did a tempo run - 3 miles down the canyon in 16:27.7. Details below.

Later in the afternoon Joseph had a bad bike accident. He made an awkward turn and fell on the brake handle in such a way that it badly punctured his right leg in the upper quad area. There was a lot of blood. I took him to Riverwoods Urgent Care - fortunately it is only a 4 minute drive - where he got 7 stitches. Fortunately no broken bones, but this does not heal immediately.
Leg 1:Distance1.500Time12:46.70Pace8:31.13
Warm-up with Benjamin.
Leg 2:Distance4.640Time30:44.30Pace6:37.48
Split 1:Distance3.000Time16:27.70Pace5:29.23
Cumilative:Distance3.000Time16:27.70Pace5:29.23
Tempo run - splits of 5:23, 5:30, 5:34. Benjamin kept speeding up to 5:15 then slowing down to 5:40 in the first 2 miles. In the last mile I just did not have any juice.
Split 2:Distance1.640Time14:16.60Pace8:42.32
Cumilative:Distance4.640Time30:44.30Pace6:37.48
 
Leg 3:Distance4.000Time30:33.90Pace7:38.48
Leg 4:Distance2.040Time16:00.10Pace7:50.64

White Crocs 1 Miles: 12.18
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2015-01-21 07:00:26
Workout Totals: Distance12.000Time1:30:58.20Pace7:34.85
Total of 12. Benjamin did 9, Jacob 3, Jenny 3, Julia 2 - they have not been feeling well. Joseph still not able to walk but his range of motion has improved. His quad is severely bruised. He is showing great attitude, though - very cheerful, very positive, constantly thinking of the silver lining in the misfortune, making plans of recovery and setting and reaching small goals. When I watch him I think - if he lived in the days of the Vietnam War and got captured he would survive the POW camp. Or maybe if he lived in the days of Gulag he would survive that as well. His two great grandfathers were in Gulag, one survived 18 years and came out, the other died after 7.

William did not feel 100% today he ran only 0.5.
Leg 1:Distance9.000Time1:08:09.20Pace7:34.36
Leg 2:Distance3.000Time22:49.00Pace7:36.33

White Crocs 1 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 1.00Total Sleep Time: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2015-01-22 09:27:41
Workout Totals: Distance12.000Time1:29:07.70Pace7:25.64
Total of 12. Benjamin did 9. He paced me through 2 miles in 10:48. Joseph is still not walking, Jacob did 3, William had a fever and did not run, Stephen did 0.5, Jenny did 3, Julia 2. Sarah got sick as well. We have a little bit of a war zone at our house with various levels of sickness. At least I am still OK.
Leg 1:Distance4.700Time37:28.80Pace7:58.47
Warm-up with Benjamin.
Leg 2:Distance2.000Time10:48.30Pace5:24.15
Tempo run. Splits of 5:25 - 5:23. Was happy to get a negative split.
Leg 3:Distance2.300Time17:32.50Pace7:37.61
Cool-down with Benjamin.
Leg 4:Distance3.000Time23:18.10Pace7:46.03
With Jacob. It was lonely without Joseph.

White Crocs 1 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.040.000.000.0011.04

Fast Running Friend Workout - 2015-01-23 07:21:18
Workout Totals: Distance11.040Time1:26:51.00Pace7:52.01
Did only 11 today due to time constraints and accounting for the fact that there will be additional responsibilities around the house due to family sickness. Benjamin did 9, Jenny 3, Julia and Jacob 2, William and Stephen 0.5. Jacob started to feel a sore throat coming on, so I had him cut the mileage.

The big news is that Joseph started walking - with a big limp at first, then less of a limp. His quad is gradually regaining the range of motion. In the afternoon he was ready for a "run" - about 200 meters on the sidewalk. At around 3 pm his time was 4:46, then at 6 pm 3:58, and at 9 pm a blistering 3:23.
Leg 1:Distance9.000Time1:10:37.20Pace7:50.80
With Benjamin.
Leg 2:Distance2.040Time16:13.80Pace7:57.35
With Jacob and Julia.

White Crocs 1 Miles: 11.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.003.000.0013.50

Fast Running Friend Workout - 2015-01-24 07:42:34
Workout Totals: Distance13.500Time1:43:49.20Pace7:41.42
Total of 13.5. Cut it short due to scheduling and to avoid too much stress on the body on a busy day while the infection is circulating in the house. Chad joined me and Benjamin for 12 miles today. Benjamin did 12, Jenny 3, Julia and Jacob 1 (sore throat), William 1 (recovering), Stephen 0.5. Sarah is holding on, ran 2 miles today.

Benjamin and I did a 3 mile tempo down the canyon in 16:27.9. The original plan was 5:40 pace, but I felt a bit stronger than that and asked Benjamin to pull me faster.

Joseph made some good improvements. At 9 am he improved his time on the 200 meter course from 3:23 last night to 2:45, and at 12 pm he got 2:14 - this time he occasionally had some semblance of running and felt he actually got some exercise out of it. To say that he has a resilient spirit would be an understatement.
 
Leg 1:Distance5.700Time47:38.70Pace8:21.53
Warm-up with Chad, and Benjamin.
Leg 2:Distance3.000Time16:27.90Pace5:29.30
With Benjamin. Mile splits were all 5:29, but it was not even pace. Benjamin kept speeding up to 5:15, then slowing down to 5:40. I started faltering in the last 200 meters - felt like my heart skipped a bit and just could not deliver the blood volume that I wanted it to give me. Possibly a weakness due to the stress of the last week. I had something like this before in 2002 which scared me quite a bit back then, and then minor incidents here and there after that but it did not scare me anymore because I knew what it was and what to do about it.
Leg 3:Distance3.300Time27:28.80Pace8:19.64
Cool-down to the house with Chad and Benjamin.
Leg 4:Distance1.000Time8:44.40Pace8:44.40
With Julia and Jacob.
Leg 5:Distance0.500Time3:29.40Pace6:58.80
Alone.

White Crocs 1 Miles: 13.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. We had a Stake Conference.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2015-01-26 07:12:49
Workout Totals: Distance12.500Time1:40:22.00Pace8:01.76
Total of 12.5. Benjamin did 9, Jenny 4, Julia and Jacob 1 - still recovering from the cold, William is much better although he still has a cough - but he was able to run 1 mile in 8:31. Stephen did 0.5. Joseph did 0.5 in the morning in 4:11, and then another 0.5 in the afternoon in 4:00. He can now run with a limp, but amazingly he managed 8:00 pace running like that. When I took him for 0.5 in the morning I was just hoping he could run sub-12:00 pace but he surprised me. I never would have thought that somebody walking with as much of a limp could actually run this fast.
Leg 1:Distance9.000Time1:10:30.00Pace7:50.00
With Benjamin.
Leg 2:Distance0.500Time4:11.10Pace8:22.20
With Joseph.
Leg 3:Distance1.000Time8:19.90Pace8:19.90
With Jacob and Julia.
Leg 4:Distance1.000Time8:31.40Pace8:31.40
With William and Jenny.
Leg 5:Distance0.500Time4:49.50Pace9:39.00
With Stephen and Jenny.
Leg 6:Distance0.500Time4:00.10Pace8:00.20
With Joseph later in the afternoon. He was still limping, although a bit less than in the morning, and ran faster with the same effort.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.540.000.002.0013.54

Fast Running Friend Workout - 2015-01-27 08:35:33
Workout Totals: Distance12.540Time1:37:57.50Pace7:48.70
Total of 13 today. Benjamin did 9, Jenny 4, Julia and Jacob 2, William 1, Stephen 0.5. Joseph is moving a lot better - was able to run 2 miles total - one in the morning and one at night.
Leg 1:Distance4.700Time38:37.10Pace8:13.00
Warm up with Benjamin.
Leg 2:Distance2.000Time10:46.90Pace5:23.45
The interval. Benjamin's assignment was 5:20 - 5:00. He did 5:10 - 4:54. I did 5:17 - 5:29. This was his first somewhat serious workout after he got sick - I thought it was a good comeback.
Leg 3:Distance2.300Time18:51.00Pace8:11.74
Back to the house with Benjamin.
Leg 4:Distance2.040Time16:56.70Pace8:18.38
With Jacob and Julia. They are recovering from the cold.
Leg 5:Distance1.000Time7:49.50Pace7:49.50
With Joseph and Jenny. This was quite remarkable - Joseph limped at sub-8:00 pace and was going as fast as 7:20 at the very end.
Leg 6:Distance0.500Time4:56.30Pace9:52.60
With Stephen.
Fast Running Friend Workout - 2015-01-27 20:17:56
Workout Totals: Distance1.000Time8:19.90Pace8:19.90
 
Leg 1:Distance1.000Time8:19.90Pace8:19.90
A mile with Joseph at night - it was easier for him to get 2 in if he split it in two runs.

White Crocs 1 Miles: 13.54
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.140.000.000.0012.14

Fast Running Friend Workout - 2015-01-28 07:12:03
Workout Totals: Distance12.140Time1:37:43.20Pace8:02.97
Total of 12. Benjamin did 9, Jenny 4, Julia, Joseph, and Jacob 2, William 1, Stephen 0.5. We are gradually recovering. Joseph is still limping but the limp is going away and his form is becoming more normal. He is also regaining the range of motion in the knee joint.
Leg 1:Distance9.100Time1:12:40.80Pace7:59.21
With Benjamin.
Leg 2:Distance2.040Time16:25.80Pace8:03.24
With Jenny, Julia, Joseph, and Jacob.
Leg 3:Distance1.000Time8:36.60Pace8:36.60
With William.

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

Fast Running Friend Workout - 2015-01-29 08:22:34
Workout Totals: Distance13.000Time1:42:49.00Pace7:54.54
Total of 13. Joseph is recovering, was able to run 3+1, and a 7:17 mile with sub-7:00 pace for the second half. Benjamin and I did a workout - a quick 2000 down the canyon - he got 5:58 (3:03, 2:55), I got 6:21 (3:04, 3:17).

Jenny did 4, Julia 3, Jacob 3, Joseph 4, Jenny 4, William 1, Stephen 0.5.
Leg 1:Distance3.000Time23:33.90Pace7:51.30
With Joseph and Jacob. Joseph's struggled today with breathing and an odd headache. I am suspecting he is feeling the lost blood volume from his accident. His limping is decreasing, though, and his form is starting to look more normal.
Leg 2:Distance3.650Time30:28.30Pace8:20.90
Warm-up with Benjamin.
Leg 3:Distance1.250Time6:21.40Pace5:05.12
1.25 interval. Gave Benjamin the target of first 1 K in 3:10 and second in 3:00. He did 73, 74, 73, 70, 68 - 5:58 (3:03, 2:55), repeat of course PR except this time not trying to PR.

I was able to hang with him through the first 1 K - almost - he had 3:03, I had about 3:04, and then I was able to tough it out and not drop to slower than 80 quarter (5:20 mile) pace. Tail wind did help today.
Leg 4:Distance4.100Time35:07.50Pace8:34.02
Cool-down with Benjamin.
Leg 5:Distance1.000Time7:17.90Pace7:17.90
With Joseph later in the evening.

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 - 2015-01-30 07:18:18
Workout Totals: Distance12.000Time1:34:32.00Pace7:52.67
12 total. Jenny did 3, Julia 3, Benjamin 9, Joseph 3, Jacob 3, William 1, Stephen 0.5.
Leg 1:Distance9.000Time1:10:33.70Pace7:50.41
With Benjamin.
Leg 2:Distance3.000Time23:58.30Pace7:59.43
With Joseph and Jacob. Joseph was struggling with a couple of things. He still that headache that comes after he has run for about a mile - probably a consequence of reduced blood volume, his range of motion is still not 100%, he senses that with those limitations he would not be able to beat his younger brother Jacob, and he is having a hard time accepting this reality.

He really does not like to get beat by Jacob. I attempted to teach him how to develop a better competitive attitude like this. I said - imagine you and Jacob are in the Olympics in a 10000 meter final. With 2000 to go you find yourself in the lead pack alongside with Jacob and three other runners. You know that those three can outkick both you and Jacob. You know that Jacob alone cannot break them, and if he tries he would not only get outkicked by them, but by you as well. You also know that if you work with Jacob your kick may not be sufficient to beat him, but at least both of you will beat the other three runners so even if you lose to Jacob you will have Olympic silver. You see that Jacob took the lead and is trying to break the other three runners - thus your choices are - go help Jacob and get the Olympic silver while he gets the gold, or sit in the pack and end up without a medal, but beat Jacob. Which one would you choose?

He said he had a hard time deciding. I asked, would you rather finish second or fourth? He said it depends on who beats me.

So need to work on this mental block, and I think there is a silver lining in Joseph's injury - it will get him to think about this matter and hopefully he can overcome this addictive sibling competitiveness and learn to be productively competitive.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Race: Salt Lake Track Club 5 K (3.107 Miles) 00:17:37, Place overall: 13, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.003.1113.31

 

Post race picture:

Fast Running Friend Workout - 2015-01-31 09:31:56
Workout Totals: Distance13.307Time1:39:06.80Pace7:26.89
Today we ran the Salt Lake City Track Club 5 K. There were eight of us - Sarah, myself, and our oldest six children with ages ranging from 6 to 15. We averaged 22:13. This would probably be a record of this kind if such records were kept - average 5 K time on the same day for at least eight immediate family members with both biological parents running and the mother having given birth to nine, the youngest being four months old. I suppose since we do not know of anybody else keeping such records we could - if anybody knows of any family that has achieved some kind of a decent group performance time in spite of a challenging age distribution, use either the comment or the feedback form to report it. Right now the rules are a little fuzzy, but we will formalize them as we go. We need to have a lot of categories - e.g. if you require the mother of many children to run that changes the game because by the time she had given birth to all of them and raised them to maturity it would be very hard for her to run a time that does not drag the average down a lot.

Conditions were windy today, so I estimate this produced a slowdown of anywhere between 20-30 seconds.

Report on each family member in the finishing order:

Benjamin - 15 years old, turning 16 next month. 16:13, 3rd overall after Anthony Costales (15:30), and Jason Holt (15:43). Beat Fritz Van De Kamp for the first time in his life. Fritz was not having his best race, but it was not his worst either. Benjamin's splits were 4:59, 5:25, and 5:49 for 1.107 which is 5:15. His last 1 K was 3:07 which would not have been so decisive if had it not been into a fairly strong headwind. For a comparison, all I could do for the last 1 K was 3:37. Fritz did 3:32, Jon Gauthier did 3:21. Jason Holt was only 1 second faster than Benjamin over the last 1.107.

First time that I remember in my 15+ years of experience with Utah LDR Circuit races that somebody 15 or under made the podium in a circuit race.

Myself, age 41 - 17:37, 13th overall, 3rd master. Splits 5:17, 5:47, 6:33 for the last 1.107 - 5:55 pace. Craig Green won the masters with 16:47, Dan (2nd place) ran 17:25. Even though I slowed down a lot into the headwind I got passed by only one person which was around the 3 mile mark, and I was able to latch on to him and finish maybe only a second behind while we closed on some other runners in front of us. So the slow down in the quality of effort was perhaps not that drastic as there were plenty of relatively strong runners behind that would have passed me otherwise.

Jacob, age 8 - 21:12, 1st in 1-14 division. Experienced a cold in the week prior to the race, but recovered enough to be competitive. Opened with 6:34 mile, then somewhere around 6:50 for the second, which makes it 7:48 for the last 1.107 - 7:02 pace, quite respectable for an 8 year old into that headwind. I saw him twice - once while I was racing, and the second time when I was running back to meet Sarah. He looked smooth both times.

Joseph, age 10 - 22:04, 2nd in 1-14 division. For him this was a lesson in humility. He was recovering from his bike accident 11 days ago in which he punctured his upper quad, lost a good amount of blood, got 7 stitches, could not walk for 2 days, and could not run without a serious limp until Wednesday. His biomechanics were still affected, and I could tell that he had lost some endurance largely due to the lost blood, and possibly also as a result of inactivity when he could not walk. So considering all things, this was a miraculous performance. However, Joseph had to deal with the fact that his younger brother Jacob beat him. This had never happened before. Joseph has a problem with unhealthy addictive sibling rivalry. Perhaps this experience will teach him to make some adjustments in the way he thinks and make him a more healthy competitor.

Julia, age 12 - 22:54. First in 1-14 division. Her opening mile was 7:00, do not know her other splits. This was a significant accomplishment for her. She has had to reduce mileage over the last couple of weeks due to a cold. Over the last few years she has struggled with anemia - now she is able to control it with an iron supplement and a diet focusing on iron. She also has some kind of a condition that nobody has been able to diagnose that makes her not function well unless she gets 12 hours of sleep at night.

Jenny, age 14 - 22:55. Opening mile 6:55, then Julia passed her and gapped her, but Jenny closed most of the gap with a strong kick, but ran out of road. This performance is a significant achievement for Jenny. She has struggled with anemia as well, and has just barely began to come out of it with the help of a supplement and dietary modifications. We are learning something about girls. They naturally tend to eat like a mouse when they need to be eating like a lion. Especially if they are training while going through puberty. That skill needs to be taught, few girls have it naturally. Jenny also has struggled with the feeling of panic when the pace gets fast and her breathing goes out of control. She dealt with it by thoroughly studying Elder Holland's talk "Lord I believe" and thinking of it whenever she felt that feeling during the race.

William, age 6 - 27:02. This was a great result for him, I thought. From his training I knew he could run under 26 on an ideal course, and 100% healthy. He had just barely recovered from a cold, and he is very sensitive to respiratory obstructions - they drive him nuts, when he finds anything in his nose he blows it like crazy for a long time. To make things more difficult, he has a very dramatic personality. It is a miracle that we have been able to convince him to run every day, I think this has taught me how to get anybody to run. So now under those circumstances he goes out and races a 5 K running the second half into a tough headwind that humbles the strongest runners in the state, and he does it alone without a parent or sibling being by his side to pace him or block the wind for most of the way - except for the last half mile when Benjamin came back to him. Somehow William pulled it off. Before the race I asked him what he wanted for his prize and he said three bottles of honey. I think that helped him deal with the adversity, and he courageously toughed it out.

Sarah, age 39 - 27:50. Sarah has given birth to nine children. Our youngest, Mary, is only 4 months old. That alone would make racing tough, but on top of that she picked up a cold a couple of weeks ago. She had not been able to shake the respiratory symptoms until about three days ago, but there was another twist to this. Even a simple cold puts a lot of stress on the hormonal system. It is common for a runner to experience the flat feeling when running hard after a cold for a couple of weeks even after the fever and the respiratory problems are long gone. For a woman that has recently had her ninth child this takes on a different dimension. Sarah felt sudden onsets of fatigue, sometimes lasting several hours over the last couple of weeks. She reduced her training to accommodate, and tried resting more, but ultimately she just has to let it run its course. She was still not 100% over it today, but she was able to deal with it and run a decent time. I ran back to her after I finished my race and paced her for the last half mile or so.
Leg 1:Distance2.500Time19:11.90Pace7:40.76
Warm-up with Benjamin.
Leg 2:Distance4.307Time27:56.50Pace6:29.25
Split 1:Distance3.107Time17:38.00Pace5:40.52
Cumilative:Distance3.107Time17:38.00Pace5:40.52
My race.
Split 2:Distance1.200Time10:18.50Pace8:35.42
Cumilative:Distance4.307Time27:56.50Pace6:29.25
Back to Sarah, and then paced her.
 
Leg 3:Distance3.000Time24:29.90Pace8:09.97
With Benjamin.
Leg 4:Distance3.000Time22:31.70Pace7:30.57
Alone.
Leg 5:Distance0.500Time4:56.80Pace9:53.60
With Stephen.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
335.180.0016.665.11356.95
White Crocs 1 Miles: 282.50
Night Sleep Time: 180.00Nap Time: 6.50Total Sleep Time: 186.50
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