Breaking the Wall

SLC 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: 0.00 Year: 3593.46
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: 987.95
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
328.488.329.408.14354.34
Black Crocs 2 Miles: 354.35
Night Sleep Time: 206.00Nap Time: 6.00Total Sleep Time: 212.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.110.000.000.9212.03

Fast Running Friend Workout - 2016-01-01 10:51:33
Workout Totals: Distance12.035Time1:39:53.80Pace8:18.03
Total of 12. Benjamin did 10 including the hill workout. We did 6x0.155 up the hill by our house which is 6% grade for the first third, 3% grade for the second, and back to 6% for the last third. I made an improvement and was able to keep all of the intervals under 50 seconds, so around 5:20 or a little faster. Benjamin stayed with me for the first two, then ran on his own hitting the splits in the range between 41 and 43 seconds, so around 4:25-4:40 pace.

Julia joined us for a couple of those. On one she sprinted for as long as she could keep up with me, which was about 60 meters. On the others she went her own pace hitting them in 1:03 and 1:04, about 6:50 pace.

Otherwise kids did their usual runs. I was able to run with all of the running kids today, which is now everybody except Mary.
Leg 1:Distance3.000Time23:37.00Pace7:52.33
With Joseph, Jacob, Jenny, and Benjamin.
Leg 2:Distance0.780Time5:48.70Pace7:27.05
Start of the hill workout with Benjamin.
Split 1:Distance0.220Time1:43.40Pace7:50.00
Cumilative:Distance0.220Time1:43.40Pace7:50.00
Split 2:Distance0.155Time0:49.60Pace5:20.00
Cumilative:Distance0.375Time2:33.00Pace6:48.00
Split 3:Distance0.220Time2:09.70Pace9:49.55
Cumilative:Distance0.595Time4:42.70Pace7:55.13
Split 4:Distance0.155Time0:48.80Pace5:14.84
Cumilative:Distance0.750Time5:31.50Pace7:22.00
Split 5:Distance0.030Time0:17.20Pace9:33.33
Cumilative:Distance0.780Time5:48.70Pace7:27.05
 
Leg 3:Distance1.000Time9:35.30Pace9:35.30
Took a break from the workout to run with the little kids. This one was with Stephen.
Leg 4:Distance1.000Time7:59.60Pace7:59.60
With William.
Leg 5:Distance1.465Time11:44.90Pace8:01.16
Finished the workout with Benjamin and Julia.
Split 1:Distance0.190Time1:42.70Pace9:00.53
Cumilative:Distance0.190Time1:42.70Pace9:00.53
Split 2:Distance0.155Time0:48.80Pace5:14.84
Cumilative:Distance0.345Time2:31.50Pace7:19.13
Split 3:Distance0.220Time2:10.20Pace9:51.82
Cumilative:Distance0.565Time4:41.70Pace8:18.58
Split 4:Distance0.155Time0:49.60Pace5:20.00
Cumilative:Distance0.720Time5:31.30Pace7:40.14
Split 5:Distance0.220Time2:11.70Pace9:58.64
Cumilative:Distance0.940Time7:43.00Pace8:12.55
Split 6:Distance0.150Time0:49.60Pace5:30.67
Cumilative:Distance1.090Time8:32.60Pace7:50.28
Split 7:Distance0.220Time2:22.80Pace10:49.09
Cumilative:Distance1.310Time10:55.40Pace8:20.31
Split 8:Distance0.155Time0:49.50Pace5:19.35
Cumilative:Distance1.465Time11:44.90Pace8:01.16
 
Leg 6:Distance2.750Time24:58.40Pace9:04.87
With Benjamin.
Leg 7:Distance2.040Time16:09.90Pace7:55.44
Alone.

Black Crocs 2 Miles: 12.03
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.080.000.000.0016.08

Fast Running Friend Workout - 2016-01-02 10:22:25
Workout Totals: Distance16.080Time2:06:25.50Pace7:51.74
Total of 16. Was able to run with all of the kids today except for Stephen. Benjamin did 14, Jenny, Joseph, and Jacob 5, Julia 3, Stephen 1, William 3, Matthew 200 meters.
Leg 1:Distance2.040Time18:29.60Pace9:03.92
With William.
Leg 2:Distance3.000Time25:03.60Pace8:21.20
With Joseph, Jacob, and Jenny, and Julia.
Leg 3:Distance9.000Time1:07:01.50Pace7:26.83
With Benjamin.
Leg 4:Distance2.040Time15:50.80Pace7:46.08
Alone.

Black Crocs 2 Miles: 16.08
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: 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 - 2016-01-04 17:53:46
Workout Totals: Distance12.000Time1:35:43.50Pace7:58.62
Total of 12. Usual distances for the kids. Benjamin started the Winter semester. He ran 8+4.
Leg 1:Distance8.000Time1:02:56.30Pace7:52.04
With Benjamin.
Leg 2:Distance4.000Time32:47.20Pace8:11.80
With Joseph and Jacob.

Black Crocs 2 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
14.000.000.000.0014.00

Fast Running Friend Workout - 2016-01-05 06:54:26
Workout Totals: Distance14.000Time1:51:37.20Pace7:58.37
New running schedule of sorts. Benjamin has to get up earlier to get to class. So I ended up doing 10 with him and then 4 with Joseph and Jacob. Jenny ran with William and Stephen. I think Julia joined us for part of the run. In any case everybody is still running their usual distances except I am running 14 instead of 12.
Leg 1:Distance10.000Time1:18:25.00Pace7:50.50
With Benjamin
Leg 2:Distance4.000Time33:12.20Pace8:18.05
With Joseph and Jacob

Black Crocs 2 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.140.000.000.0014.14

Fast Running Friend Workout - 2016-01-06 06:48:49
Workout Totals: Distance14.140Time1:51:24.90Pace7:52.77
More or less a usual day on the new schedule. Total of 14 for me. Stephen ended up with 2 because his first one was too slow, so I thought he might do better on retry, but he did not. So I have a new schedule for him - 9:20 or faster - two fruit snacks, 9:21 - 9:40 - one fruit snack, slower than 9:40 - one more mile and then fruit snacks based on that one.
Leg 1:Distance10.100Time1:15:33.60Pace7:28.87
With Benjamin.
Leg 2:Distance1.000Time9:46.00Pace9:46.00
With Stephen.
Leg 3:Distance1.000Time9:56.20Pace9:56.20
One more with Stephen.
Leg 4:Distance2.040Time16:09.10Pace7:55.05
With Joseph and Jacob.

Black Crocs 2 Miles: 14.14
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Fast Running Friend Workout - 2016-01-07 06:48:40
Workout Totals: Distance14.000Time1:50:02.20Pace7:51.59
Total of 14 for me. Usual runs for the kids.
Leg 1:Distance10.000Time1:18:20.60Pace7:50.06
With Benjamin.
Leg 2:Distance4.000Time31:41.60Pace7:55.40
With Joseph and Jacob.

Black Crocs 2 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Fast Running Friend Workout - 2016-01-08 06:48:59
Workout Totals: Distance14.000Time1:51:40.80Pace7:58.63
Another regular day. 14 total for me.
Leg 1:Distance10.000Time1:19:01.70Pace7:54.17
With Benjamin.
Leg 2:Distance4.000Time32:39.10Pace8:09.77
With Joseph and Jacob.

Black Crocs 2 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.002.500.0016.00

Fast Running Friend Workout - 2016-01-09 09:51:21
Workout Totals: Distance16.000Time2:01:00.90Pace7:33.81
Total of 16. Benjamin did 15. We did a 2.5 tempo down the canyon some distance into it. Joseph, Jacob, and Jenny did 5, Julia 3, William 2, Stephen 1. Matthew has not run yet, but will run 200 meters later today.

Joseph was having some mental issues. He keeps getting freaked out by imagining that Jacob is going to drop him and then starts howling and groaning in panic as he runs. Today I had Benjamin with me, so I decided to try something new. I told Benjamin to stay with Joseph, and I would stay with Jacob. I told Jacob to give it a good push and not be afraid to challenge Joseph - figuring if the pace got to sub-7:00 Joseph might realize that the most pleasant way to stay ahead of Jacob is to just run. Well, we warmed up for 0.5 with the whole gang William and older, then to 1.5 with Julia, then they were free to go as fast as they wanted. The pace got up to sub-7:00 and to my surprise Joseph could keep it just fine in spite of all the howling along the way. Then he and Benjamin stopped to have a brother to brother talk, while Jacob and I went ahead. Afterwards Joseph's run went better, although he ended up with a slower time than Jacob - which does not normally happen when they are together. But Joseph's time was still faster than what he has been doing lately.
Leg 1:Distance1.000Time9:10.10Pace9:10.10
With Stephen.
Leg 2:Distance4.000Time30:43.50Pace7:40.88
With Jacob.
Leg 3:Distance0.375Time2:37.70Pace7:00.53
Back to meet Benjamin and Joseph and back with them.
Leg 4:Distance10.000Time1:13:58.30Pace7:23.83
With Benjamin. We did a 2.5 tempo down the canyon in 14:21 (5:44 pace).
Split 1:Distance5.220Time41:19.90Pace7:55.08
Cumilative:Distance5.220Time41:19.90Pace7:55.08
Split 2:Distance2.500Time14:21.90Pace5:44.76
Cumilative:Distance7.720Time55:41.80Pace7:12.88
Split 3:Distance2.280Time18:16.50Pace8:00.92
Cumilative:Distance10.000Time1:13:58.30Pace7:23.83
 
Leg 5:Distance0.625Time4:31.30Pace7:14.08
Extra distance.

Black Crocs 2 Miles: 16.00
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: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Fast Running Friend Workout - 2016-01-11 06:52:18
Workout Totals: Distance14.000Time1:46:52.30Pace7:38.02
Total of 14. Kids ran their usual distances. I had Joseph and Jacob do a tempo run of sorts to prepare for the 5 K. Joseph ran the last 2 miles in 13:34, Jacob 13:42.
Leg 1:Distance10.000Time1:16:56.00Pace7:41.60
With Benjamin.
Leg 2:Distance4.000Time29:56.30Pace7:29.07
With Joseph and Jacob.

Black Crocs 2 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.002.000.0014.04

Fast Running Friend Workout - 2016-01-12 06:46:42
Workout Totals: Distance14.040Time1:50:24.70Pace7:51.84
14 total. Usual distances for the kids. Benjamin and I did a 2 mile tempo run. His target was 5:00 pace, and he hit it pretty much right on - 9:59, splits of 5:00 and 4:59. My target was 5:40. I ran the first mile in 5:27 and thought I could do another one like that, but the cold air in combination with the lack of fitness got to me and I slowed down to 5:36 on the second mile.
Leg 1:Distance5.720Time46:55.20Pace8:12.17
Warm-up with Benjamin.
Leg 2:Distance2.000Time11:03.30Pace5:31.65
Tempo run.
Leg 3:Distance2.320Time19:35.70Pace8:26.77
Cool-down.
Leg 4:Distance4.000Time32:50.50Pace8:12.62
With Joseph and Jacob. I think Jenny, William, and Julia ran parts.

Black Crocs 2 Miles: 14.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.001.000.0014.00

Fast Running Friend Workout - 2016-01-13 06:51:56
Workout Totals: Distance14.000Time1:50:27.20Pace7:53.37
Total of 14. Usual distances for the kids. Benjamin and I had a friend join us. His name is Daniel.
Leg 1:Distance6.720Time54:32.00Pace8:06.90
With Benjamin and Daniel Torres.
Leg 2:Distance1.000Time5:45.90Pace5:45.90
Pickup mile to test Daniel's fitness.
Leg 3:Distance2.280Time18:26.00Pace8:05.09
Back to the house with Benjamin and Daniel.
Leg 4:Distance4.000Time31:43.30Pace7:55.82
With Joseph and Jacob.

Black Crocs 2 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.501.000.000.9310.43

Fast Running Friend Workout - 2016-01-14 06:51:17
Workout Totals: Distance10.427Time1:24:44.00Pace8:07.58
Total of a little over 10. Kids ran usual distances. I did the hill workout with Benjamin - 6 x 0.155 over by the house. Joseph and Jacob did 1 mile pickup in the middle of their run - Joseph 6:06, Jacob 6:08.
Leg 1:Distance3.000Time24:47.90Pace8:15.97
With Benjamin.
Leg 2:Distance2.327Time18:33.30Pace7:58.43
Hill workout.
Split 1:Distance0.220Time1:51.00Pace8:24.55
Cumilative:Distance0.220Time1:51.00Pace8:24.55
Split 2:Distance0.155Time0:49.00Pace5:16.13
Cumilative:Distance0.375Time2:40.00Pace7:06.67
Split 3:Distance0.220Time2:09.90Pace9:50.45
Cumilative:Distance0.595Time4:49.90Pace8:07.23
Split 4:Distance0.155Time0:49.00Pace5:16.13
Cumilative:Distance0.750Time5:38.90Pace7:31.87
Split 5:Distance0.297Time2:22.60Pace8:00.13
Cumilative:Distance1.047Time8:01.50Pace7:39.89
Split 6:Distance0.155Time0:49.30Pace5:18.06
Cumilative:Distance1.202Time8:50.80Pace7:21.60
Split 7:Distance0.220Time2:24.70Pace10:57.73
Cumilative:Distance1.422Time11:15.50Pace7:55.04
Split 8:Distance0.155Time0:48.70Pace5:14.19
Cumilative:Distance1.577Time12:04.20Pace7:39.23
Split 9:Distance0.220Time2:27.70Pace11:11.36
Cumilative:Distance1.797Time14:31.90Pace8:05.20
Split 10:Distance0.155Time0:48.10Pace5:10.32
Cumilative:Distance1.952Time15:20.00Pace7:51.31
Split 11:Distance0.220Time2:25.70Pace11:02.27
Cumilative:Distance2.172Time17:45.70Pace8:10.65
Split 12:Distance0.155Time0:47.60Pace5:07.10
Cumilative:Distance2.327Time18:33.30Pace7:58.43
 
Leg 3:Distance4.000Time32:16.60Pace8:04.15
With Joseph, Jacob, and Benjamin.
Split 1:Distance2.000Time17:27.20Pace8:43.60
Cumilative:Distance2.000Time17:27.20Pace8:43.60
Split 2:Distance1.000Time6:08.80Pace6:08.80
Cumilative:Distance3.000Time23:36.00Pace7:52.00
Split 3:Distance1.000Time8:40.60Pace8:40.60
Cumilative:Distance4.000Time32:16.60Pace8:04.15
 
Leg 4:Distance1.100Time9:06.20Pace8:16.55
Extra distance.

Black Crocs 2 Miles: 10.43
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.900.000.900.0010.80

Fast Running Friend Workout - 2016-01-15 05:12:08
Workout Totals: Distance10.800Time1:16:28.00Pace7:04.81
Trip to San Francisco today to visit Twitter. Got the run in creatively. Kids ran their usual distances at home.
Leg 1:Distance4.400Time33:32.00Pace7:37.27
To the Front Runner station.
Leg 2:Distance0.750Time5:35.50Pace7:27.33
Transportation through the SLC airport.
Split 1:Distance0.750Time5:35.50Pace7:27.33
Cumilative:Distance0.750Time5:35.50Pace7:27.33
Split 2:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance0.750Time5:35.50Pace7:27.33
 
Leg 3:Distance0.900Time4:49.10Pace5:21.22
Airport orienteering at SFO. The plane arrived late so I had only 7 minutes to get to the BART station and I was not 100% sure where it was. I just sprinted in a more or less random direction, asked the first official looking person where to go next, then repeated. It worked - I made the train.
Leg 4:Distance0.250Time1:40.00Pace6:40.00
Transportation in SF.
Leg 5:Distance0.250Time0:00.00Pace0:00.00
Transportation in SF.
Leg 6:Distance0.500Time3:24.70Pace6:49.40
SFO transportation.
Leg 7:Distance0.500Time3:04.90Pace6:09.80
SLC transportation.
Leg 8:Distance3.000Time22:36.70Pace7:32.23
Around the FrontRunner platform waiting for the train.
Leg 9:Distance0.250Time1:45.10Pace7:00.40
To meet Sarah near Orem Frontrunner station.

Black Crocs 2 Miles: 10.80
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.793.020.000.0015.81

Fast Running Friend Workout - 2016-01-16 09:55:25
Workout Totals: Distance15.810Time2:00:11.30Pace7:36.12
Ran with the younger kids, they did a 3 mile time trial down the canyon. There was a lot of snow, so we started at the wrong place making it about 3.02. The snow also slowed us down. Joseph got 19:47, Jacob 19:54, Julia 22:30, Jenny paced William but kicked in the last 400 when I came - finished in 23:32, William got 23:55.

Benjamin was not feeling well today, did only 8. I ran some extra distance alone afterwards.
Leg 1:Distance1.000Time9:15.80Pace9:15.80
With Stephen.
Leg 2:Distance0.350Time3:23.60Pace9:41.71
Warm-up with Joseph, Jacob, Jenny, Julia, and William.
Leg 3:Distance3.570Time23:55.60Pace6:42.13
Kids 3 mile time trial.
Split 1:Distance3.020Time19:47.40Pace6:33.18
Cumilative:Distance3.020Time19:47.40Pace6:33.18
Joseph's time.
Split 2:Distance0.000Time0:05.40Pace0:00.00
Cumilative:Distance3.020Time19:52.80Pace6:34.97
Waited for Jacob.
Split 3:Distance0.550Time4:02.80Pace7:21.45
Cumilative:Distance3.570Time23:55.60Pace6:42.13
Ran back to William and Jenny, Jenny took off, I finished with William.
 
Leg 4:Distance1.640Time13:55.20Pace8:29.27
Back to the house.
Leg 5:Distance3.000Time26:22.70Pace8:47.57
With Benjamin.
Leg 6:Distance6.250Time43:18.40Pace6:55.74
Alone.

Black Crocs 2 Miles: 15.81
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
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
12.000.000.000.0012.00

Fast Running Friend Workout - 2016-01-18 08:58:14
Workout Totals: Distance12.000Time1:39:21.30Pace8:16.78
12 total. Kids ran their usual distances. Benjamin ran only 8 to be cautious.
Leg 1:Distance4.000Time31:42.80Pace7:55.70
With Joseph and Jacob.
Leg 2:Distance8.000Time1:07:38.50Pace8:27.31
With Benjamin - we got into slippery parts of the trail and could not move fast at all.

Black Crocs 2 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
11.001.000.000.0012.00

Fast Running Friend Workout - 2016-01-19 08:35:58
Workout Totals: Distance12.000Time1:36:20.70Pace8:01.73
Kids did a workout today. Joseph ran 1 mile from the canyon to the bridge in 6:10, Jacob got 6:15, Jenny 6:24. William ran a mile in 7:37 on the little boy course, and then one more in 7:52. Julia ran 6:49 on the little boy course. Everybody did usual distances.
Leg 1:Distance4.000Time30:59.80Pace7:44.95
With Benjamin, Joseph, and Jacob.
Split 1:Distance2.000Time16:44.90Pace8:22.45
Cumilative:Distance2.000Time16:44.90Pace8:22.45
Split 2:Distance1.000Time6:10.80Pace6:10.80
Cumilative:Distance3.000Time22:55.70Pace7:38.57
Quick mile, I paced Joseph, Benjamin ran with Jacob.
Split 3:Distance1.000Time8:04.10Pace8:04.10
Cumilative:Distance4.000Time30:59.80Pace7:44.95
 
Leg 2:Distance4.000Time33:21.60Pace8:20.40
With Jenny. I think Benjamin came on this one as well.
Split 1:Distance2.000Time17:30.90Pace8:45.45
Cumilative:Distance2.000Time17:30.90Pace8:45.45
Split 2:Distance1.000Time6:24.10Pace6:24.10
Cumilative:Distance3.000Time23:55.00Pace7:58.33
Split 3:Distance1.000Time9:26.60Pace9:26.60
Cumilative:Distance4.000Time33:21.60Pace8:20.40
 
Leg 3:Distance1.000Time7:37.40Pace7:37.40
With William, and Julia. I think Benjamin too.
Leg 4:Distance1.000Time7:52.50Pace7:52.50
With William and Julia - possibly also Benjamin.
Leg 5:Distance1.000Time6:49.30Pace6:49.30
With Julia.
Leg 6:Distance1.000Time9:40.10Pace9:40.10
With Julia and Stephen.

Black Crocs 2 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
12.040.000.000.0012.04

Fast Running Friend Workout - 2016-01-20 07:47:12
Workout Totals: Distance12.040Time1:31:17.60Pace7:34.95
 
Leg 1:Distance6.000Time43:07.80Pace7:11.30
With Benjamin.
Leg 2:Distance4.000Time33:17.50Pace8:19.38
With Benjamin, Joseph, and Jacob. I think Jenny, Julia, and William were for part of it with us as well.
Leg 3:Distance2.040Time14:52.30Pace7:17.40
Alone.

Black Crocs 2 Miles: 12.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.910.000.001.0813.99

Fast Running Friend Workout - 2016-01-21 06:49:44
Workout Totals: Distance14.000Time1:53:34.50Pace8:06.75
Hill workout with Benjamin. Kids ran usual distances. Joseph and Jacob did a pickup on the hill as well at the end of 4 miles - Joseph got 53, Jacob 54.

I averaged 48s on the hill, Benjamin 44s with the last one in 39. This averages around to around 4:12 pace, but the hill starts out at 6%, then levels to 3%, and climbs 6% again, so it is quite possible that he might have gone sub-4:00 pace on the 3% part breaking the 15 mph speed limit for that road.
Leg 1:Distance4.000Time32:32.80Pace8:08.20
Warm-up with Benjamin.
Leg 2:Distance2.250Time18:17.50Pace8:07.78
Split 1:Distance0.220Time1:47.90Pace8:10.45
Cumilative:Distance0.220Time1:47.90Pace8:10.45
Split 2:Distance0.155Time0:47.70Pace5:07.74
Cumilative:Distance0.375Time2:35.60Pace6:54.93
Split 3:Distance0.220Time2:05.80Pace9:31.82
Cumilative:Distance0.595Time4:41.40Pace7:52.94
Split 4:Distance0.155Time0:48.00Pace5:09.68
Cumilative:Distance0.750Time5:29.40Pace7:19.20
Split 5:Distance0.220Time2:16.20Pace10:19.09
Cumilative:Distance0.970Time7:45.60Pace8:00.00
Split 6:Distance0.155Time0:47.70Pace5:07.74
Cumilative:Distance1.125Time8:33.30Pace7:36.27
Split 7:Distance0.220Time2:25.70Pace11:02.27
Cumilative:Distance1.345Time10:59.00Pace8:09.96
Split 8:Distance0.155Time0:48.10Pace5:10.32
Cumilative:Distance1.500Time11:47.10Pace7:51.40
Split 9:Distance0.220Time2:26.10Pace11:04.09
Cumilative:Distance1.720Time14:13.20Pace8:16.05
Split 10:Distance0.155Time0:48.40Pace5:12.26
Cumilative:Distance1.875Time15:01.60Pace8:00.85
Split 11:Distance0.220Time2:28.70Pace11:15.91
Cumilative:Distance2.095Time17:30.30Pace8:21.34
Split 12:Distance0.155Time0:47.20Pace5:04.52
Cumilative:Distance2.250Time18:17.50Pace8:07.78
 
Leg 3:Distance3.750Time30:43.40Pace8:11.57
Cool-down with Benjamin.
Split 1:Distance3.750Time30:43.40Pace8:11.57
Cumilative:Distance3.750Time30:43.40Pace8:11.57
Split 2:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance3.750Time30:43.40Pace8:11.57
 
Leg 4:Distance4.000Time32:00.80Pace8:00.20
With Joseph and Jacob - pickup at the end up the hill.
Split 1:Distance3.845Time31:06.40Pace8:05.41
Cumilative:Distance3.845Time31:06.40Pace8:05.41
Split 2:Distance0.155Time0:54.40Pace5:50.97
Cumilative:Distance4.000Time32:00.80Pace8:00.20
 

Black Crocs 2 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Fast Running Friend Workout - 2016-01-22 08:09:51
Workout Totals: Distance13.600Time1:43:27.90Pace7:36.46
We improvised with the run this morning. Benjamin and Jenny had a fireside with Elder Holland at 6:00 am, and then Benjamin had to get to class. So I just ran with him and Jenny for a little bit, then with him to class, then back, and then with Joseph and Jacob. Benjamin ran 4 more miles after he got home. Otherwise kids ran their usual distances.
Leg 1:Distance2.400Time18:55.40Pace7:53.08
With Benjamin and Jenny (part).
Leg 2:Distance3.600Time27:00.20Pace7:30.06
With Benjamin to class.
Leg 3:Distance3.600Time26:09.40Pace7:15.94
Back from BYU to the house.
Leg 4:Distance4.000Time31:22.90Pace7:50.73
With Joseph and Jacob.
Fast Running Friend Workout - 2016-01-22 18:31:02
Workout Totals: Distance1.125Time10:11.90Pace9:03.91
Stephen got forgotten this morning, so I ran with him later in the evening.
Leg 1:Distance1.000Time8:54.40Pace8:54.40
With Stephen.
Leg 2:Distance0.125Time1:17.50Pace10:20.00
With Matthew.

Black Crocs 2 Miles: 14.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.383.303.000.0022.68

Fast Running Friend Workout - 2016-01-23 07:29:16
Workout Totals: Distance22.675Time2:52:10.80Pace7:35.60
Ended up with 22.5 miles somewhat on accident. Was originally planning on only 16. First ran with Benjamin and his friend David. We did a warm-up. Then David turned around a bit early, Benjamin and I went further and ran a 3 mile tempo. The road conditions were better than last week, but far from perfect, and it was also cold enough to where I could feel it. I ran 16:54 with the splits of 5:40, 5:39, 5:35. The end was fast not so much because I was strong but because there was less slippage.

Benjamin got 15:39 running 5:20 for the first 1.25, and 5:08 for the rest of it.

Then I did a workout with the kids. Sarah dropped us off at the start of the same 3 mile tempo, and we ran it down the canyon. Benjamin paced Jacob, I paced Joseph, Julia paced William until I came back, Jenny ran alone. Joseph got 18:44, Jacob 18:49, Jenny 20:00, Julia 22:32, William 22:45.

Then I ran 200 meters with Matthew and we headed home - Jacob and older on foot, the rest with Sarah in the van.

At home I ran 1 mile with Jenny and Stephen, and then Sarah wanted to do the same 3 mile tempo run. I drove with her to the start, paced her to 23:44 (8:06, 7:57, 7:41), then ran back to the car up the canyon while she ran home.

Benjamin did 15, Jenny 6, Joseph, Jacob, and Julia 5, William 3+, Stephen 1, Matthew 0.125. I got to run with every running family member today, which is everybody except Mary. It was a good day.
Leg 1:Distance5.360Time43:51.00Pace8:10.86
Warm-up with Benjamin and David.
Leg 2:Distance3.000Time16:54.60Pace5:38.20
Tempo run.
Leg 3:Distance1.640Time14:05.10Pace8:35.30
Back to the house.
Leg 4:Distance0.350Time3:51.50Pace11:01.43
Kids warm-up.
Leg 5:Distance3.560Time22:45.70Pace6:23.62
Tempo run with the kids.
Split 1:Distance3.000Time18:44.70Pace6:14.90
Cumilative:Distance3.000Time18:44.70Pace6:14.90
With Joseph. Splits 6:21, 6:15, 6:08. Jacob got 6:23, 6:13, 6:13.
Split 2:Distance0.300Time2:05.40Pace6:58.00
Cumilative:Distance3.300Time20:50.10Pace6:18.82
Back to William and Julia.
Split 3:Distance0.260Time1:55.60Pace7:24.62
Cumilative:Distance3.560Time22:45.70Pace6:23.62
With William.
 
Leg 6:Distance0.125Time1:20.00Pace10:40.00
With Matthew.
Leg 7:Distance1.640Time14:16.30Pace8:42.13
Back to the house with the kids.
Leg 8:Distance1.000Time9:29.30Pace9:29.30
With Stephen.
Leg 9:Distance3.000Time23:44.30Pace7:54.77
With Sarah.
Leg 10:Distance3.000Time21:53.00Pace7:17.67
Alone up the canyon to get the car.

Black Crocs 2 Miles: 22.67
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(1)
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: 1.00Total Sleep Time: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Fast Running Friend Workout - 2016-01-25 06:42:32
Workout Totals: Distance14.000Time1:53:10.20Pace8:05.01
Slippery day today. The canyon was not plowed so we had to improvise on the route. Total of 14 for me, usual distances for the kids.
Leg 1:Distance10.000Time1:19:31.00Pace7:57.10
With Benjamin.
Leg 2:Distance4.000Time33:39.20Pace8:24.80
With Joseph and Jacob, and I think Jenny and/or Julia joined us for part of it.

Black Crocs 2 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.480.000.001.0014.48

Fast Running Friend Workout - 2016-01-26 06:46:22
Workout Totals: Distance14.480Time1:55:10.50Pace7:57.24
Usual run, 14+ total. Benjamin and I did a quick mile down the canyon. He ran 4:45 running more or less even. I ran 5:17 starting in 75, and then I struggled. I felt like the first quarter was relatively easy, but then I just could not breathe.

Kids ran their usual distances except Joseph who had a cough. I had him run only 2 miles.
Leg 1:Distance7.200Time59:12.40Pace8:13.39
Warm-up with Benjamin.
Leg 2:Distance1.000Time5:17.30Pace5:17.30
Pickup.
Leg 3:Distance2.280Time18:18.70Pace8:01.89
Back to the house.
Leg 4:Distance4.000Time32:22.10Pace8:05.52
With Jacob, Jenny, Julia, and Joseph ran some with us.

Black Crocs 2 Miles: 14.48
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Fast Running Friend Workout - 2016-01-27 06:51:06
Workout Totals: Distance14.000Time1:50:49.30Pace7:54.95
Total of 14.

Joseph felt better today, but I still had him and Jacob run only 3 miles. William was not feeling well, did not run. Jenny and Julia also ran reduced distances.
Leg 1:Distance10.000Time1:16:17.80Pace7:37.78
With Benjamin.
Leg 2:Distance3.000Time25:15.40Pace8:25.13
With Joseph, Jacob, Jenny, and Julia.
Leg 3:Distance1.000Time9:16.10Pace9:16.10
With Jenny and Stephen.

Black Crocs 2 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.001.0014.00

Fast Running Friend Workout - 2016-01-28 07:10:43
Workout Totals: Distance14.000Time1:50:34.90Pace7:53.92
Total of 14. Benjamin and I did 1 mile fast down the canyon. He got 4:43 off a more or less even split, I ran 5:14 starting in 74, which again felt relatively easy, but then the cold air got to me.

William felt better, I had him run only 1 mile, though. Kids were generally on reduced mileage to rest for the race on Saturday.
Leg 1:Distance6.720Time53:06.20Pace7:54.14
With Benjamin.
Leg 2:Distance1.000Time5:14.70Pace5:14.70
Fast mile.
Leg 3:Distance2.280Time18:06.90Pace7:56.71
Back to the house.
Leg 4:Distance3.000Time24:47.80Pace8:15.93
With Joseph, Jacob, Jenny, and Julia.
Leg 5:Distance1.000Time9:19.30Pace9:19.30
With Stephen. Jenny and William started with us, but I had them speed up and run ahead half way through.

Black Crocs 2 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.040.000.000.008.04

Fast Running Friend Workout - 2016-01-29 07:22:16
Workout Totals: Distance8.040Time59:32.40Pace7:24.33
Taper day for everybody. Only 8 today for me, 6 for Benjamin, 2 for Jenny, Julia, Joseph, and Jacob, and 1 for William and Stephen. 200 meters for Matthew.
Leg 1:Distance6.000Time44:34.20Pace7:25.70
With Benjamin.
Leg 2:Distance2.040Time14:58.20Pace7:20.29
Alone.

Black Crocs 2 Miles: 8.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Race: SLC Track Club 5 K (3.107 Miles) 00:19:21, Place overall: 18, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.570.000.003.2111.78

Fast Running Friend Workout - 2016-01-30 09:18:51
Workout Totals: Distance11.789Time1:35:26.50Pace8:05.75
Today our family ran the Winter Series 5 K. The road was convered with snow. We made the mistake of bringing only Crocs to the race hoping that the road will be plowed or that there will be a dry patch. We learned our lesson - all of run slower than we should have.

Benjamin got 17:31 (8th place), I got 19:21 (18th overall, double-chicked), Joseph 21:32 (46th), Jacob 21:48 (50th), Jenny 22:51 (15th woman), Julia 24:01 (20th woman), William 25:37 (96th), and Sarah 28:38 (48th woman).

Here is the top 20 overall (using my awk skills):

1 BIELACZYC, GAREK 00:15:21.9 M
2 COOK, RILEY 00:15:30.5 M
3 PETERS, NATHAN 00:16:10.1 M
4 VAN DE 10:00:54.1 00:16:42.2
5 BLOUIN, NATE 00:16:57.8 M
6 HAMMER, CHRIS 00:17:09.3 M
7 GAUTHIER, JON 00:17:20.6 M
8 PACHEV, BENJAMIN 00:17:31.0 M
9 TRAVER, SCOTT 00:17:44.0 M
10 CROOKER, DAN 00:17:48.0 M
11 WOLPERT, MATTHEW 00:18:19.0 M
12 SANTO, EVAN 00:18:24.9 M
13 DANIEL, HUNTER 00:18:39.6 M
14 LONG, SARIAH 00:18:45.4 F
15 RUEBUSH, JASON 00:19:01.0 M
16 PERRY, CHRISTINA 00:19:11.7 F
17 ALLEN, STEVE 00:19:16.9 M
18 PACHEV, SASHA 00:19:21.8 M
19 FOLEY, MEGAN 00:19:24.1 F
20 DARLINGTON, TODD 00:19:32.7 M
21 MURPHY, ROB 00:19:34.4 M

As we can see from Garekm Riley's and others times, with the right kind of shoe the conditions were quite runnable, as in 10 seconds per mile slower than normal road. Just not in Crocs.

I opened with 5:53 mile during which I was able to find spots with some reasonable traction. But as the race progressed, the traction got worse. I had 9:25 at the turnaround still heading for 18:50 if I could keep the pace. Then I got passed by Sariah, Cristina and a few men. I was able to run with Cristina for a while, but then all of a sudden the traction was worse for a brief moment and she was gone. I ran with Steve Allen up until the kick, but then he could kick and I was already going as fast as the traction would let me. My split at 2 miles was 12:16 (6:23), and then 18:43 at 3 (6:27), and 38 seconds to the finish.

Benjamin had a similar experience, except he slowed down less. His first mile was 5:24, then 8:38 at the turnaround, 11:10 at 2 (5:46), and 6:21 from there to the finish (5:44 pace). So I am guessing he and I had the same problems with traction, except he was more evenly paced effort-wise.

When Benjamin and I finished we ran back. Benjamin met William and finished with him. I met Sarah. She struggled a lot today as she does not run well with low traction.

From the point of view of physics a bouncy runner should do better on ice than a low-hovering one. Forward force comes from friction, and the maximum attainable force of friction is proportional to the ground reaction force, which would be higher for a bouncy runner. Of course, there is another variable - friction coefficient. It is actually not too hard to measure without any special equipment. All you need is some flat surface that you can lean at an arbitrary angle and a level which can be replaced with a smartphone with a functional level app. Put the shoe on the surface, lean it until it starts sliding, when it does, note the grade percent reading of the level or the app. Divide the number by 100, that is your friction coefficient for the shoe against the tested surface. At some point for a physics lesson we should measure the friction coefficient of our shoe collection.

As a side note, the friction coefficient of the shoe affects your running performance only when the forward push is limited by slipping rather than just the muscle power.

When we got home, I ran 5 more miles with Benjamin, 1 with Stephen, and 0.125 with Matthew. It was a snowy slippery run as evidenced by the times.
Leg 1:Distance1.457Time11:22.50Pace7:48.43
Split 1:Distance1.000Time7:49.70Pace7:49.70
Cumilative:Distance1.000Time7:49.70Pace7:49.70
Split 2:Distance0.107Time0:31.50Pace4:54.39
Cumilative:Distance1.107Time8:21.20Pace7:32.76
Split 3:Distance0.350Time3:01.30Pace8:38.00
Cumilative:Distance1.457Time11:22.50Pace7:48.43
 
Leg 2:Distance4.207Time28:36.80Pace6:48.08
Split 1:Distance3.107Time19:21.40Pace6:13.80
Cumilative:Distance3.107Time19:21.40Pace6:13.80
Split 2:Distance1.100Time9:15.40Pace8:24.91
Cumilative:Distance4.207Time28:36.80Pace6:48.08
 
Leg 3:Distance0.125Time1:27.40Pace11:39.20
Leg 4:Distance5.000Time44:12.00Pace8:50.40
Leg 5:Distance1.000Time9:47.80Pace9:47.80

Black Crocs 2 Miles: 11.79
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 8.00Nap Time: 2.00Total Sleep Time: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
328.488.329.408.14354.34
Black Crocs 2 Miles: 354.35
Night Sleep Time: 206.00Nap Time: 6.00Total Sleep Time: 212.00
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