Breaking the Wall

Salt Lake Track Club 10 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
255.151.0031.1111.21298.47
White Crocs 1 Miles: 254.93Black Crocs Miles: 7.04
Night Sleep Time: 165.50Nap Time: 8.00Total Sleep Time: 173.50
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
13.000.000.000.0013.00

Fast Running Friend Workout - 2015-02-02 07:54:00
Workout Totals: Distance13.000Time1:44:08.00Pace8:00.62
Total of 13. Benjamin did 6 - sore throat. Jenny 4, Julia, Joseph, and Jacob 3, William 0.5 (stomach flu), Stephen 0.5.
Leg 1:Distance0.000Time0:00.00Pace0:00.00
Missed button.
Leg 2:Distance3.000Time24:01.30Pace8:00.43
With Benjamin.
Leg 3:Distance3.000Time23:53.60Pace7:57.87
With Benjamin and Julia.
Leg 4:Distance3.000Time23:57.10Pace7:59.03
With Joseph and Jacob.
Leg 5:Distance3.000Time21:57.50Pace7:19.17
Alone.
Leg 6:Distance0.500Time4:55.50Pace9:51.00
With Stephen.
Leg 7:Distance0.500Time5:23.00Pace10:46.00
With William.

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
12.500.000.000.0012.50

Fast Running Friend Workout - 2015-02-03 09:04:51
Workout Totals: Distance12.500Time1:37:39.80Pace7:48.78
Total of 12.5. Joseph got his stitches out so he ran only 1 mile as the spot is still tender. Benjamin was still suffering from a sore throat, so he ran only 6 miles. William did a little better and was able to run 0.5 at sub-10:00 pace with Stephen. Do not remember what Jenny and Julia did.
Leg 1:Distance3.000Time22:55.30Pace7:38.43
With Benjamin and Jacob.
Leg 2:Distance3.000Time24:11.40Pace8:03.80
With Benjamin.
Leg 3:Distance1.000Time7:56.00Pace7:56.00
I think this one was with Jenny.
Leg 4:Distance4.000Time29:57.30Pace7:29.32
Alone.
Leg 5:Distance0.500Time4:50.80Pace9:41.60
With William and Stephen.
Leg 6:Distance1.000Time7:49.00Pace7:49.00
With Joseph.

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
10.000.000.000.0010.00

Fast Running Friend Workout - 2015-02-04 07:01:11
Workout Totals: Distance10.000Time1:18:09.00Pace7:48.90
Only 10 today. Sore throat. Benjamin did only 6 again, Joseph is still at 1. Do not remember what other kids did exactly.
Leg 1:Distance3.000Time22:50.40Pace7:36.80
Alone.
Leg 2:Distance1.000Time7:56.80Pace7:56.80
With Joseph.
Leg 3:Distance3.000Time23:36.30Pace7:52.10
With Benjamin.
Leg 4:Distance3.000Time23:45.50Pace7:55.17
With Benjamin.
Leg 5:Distance0.000Time0:00.00Pace0:00.00

White Crocs 1 Miles: 10.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.040.001.000.0012.04

Fast Running Friend Workout - 2015-02-05 08:26:43
Workout Totals: Distance12.040Time1:36:40.60Pace8:01.78
Ran 12 today. Figured I could run through the sore throat. Benjamin felt good enough to be back to full mileage. Jacob did 3, Joseph 2, William 1, Stephen 0.5, do not remember what the girls did.
Leg 1:Distance2.040Time16:25.00Pace8:02.84
With Joseph.
Leg 2:Distance3.000Time24:27.10Pace8:09.03
With Jacob and Benjamin.
Leg 3:Distance6.500Time51:55.40Pace7:59.29
With Benjamin.
Split 1:Distance3.400Time27:41.40Pace8:08.65
Cumilative:Distance3.400Time27:41.40Pace8:08.65
Split 2:Distance1.000Time5:47.00Pace5:47.00
Cumilative:Distance4.400Time33:28.40Pace7:36.45
Evaluation pickup. Benjamin felt good for the first 0.5, but then started feeling fatigue in the second half. Which means he is still recovering from the sore throat.
Split 3:Distance2.100Time18:27.00Pace8:47.14
Cumilative:Distance6.500Time51:55.40Pace7:59.29
 
Leg 4:Distance0.500Time3:53.10Pace7:46.20
Alone.

White Crocs 1 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 - 2015-02-06 07:28:31
Workout Totals: Distance12.000Time1:33:10.70Pace7:45.89
12 total. Running through sore throat. Benjamin is recovering. Joseph back to 3 miles. Julia is sick, ran only a mile. Jenny ran full 4.
Leg 1:Distance9.000Time1:09:44.40Pace7:44.93
With Benjamin.
Leg 2:Distance3.000Time23:26.30Pace7:48.77
With Joseph and Jacob.

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
11.400.003.000.0014.40

Fast Running Friend Workout - 2015-02-07 08:02:56
Workout Totals: Distance14.400Time1:53:46.60Pace7:54.07
15.4 total. Sore throat. The stomach started malfunctioning as well. Did 12.4 with Benjamin and Chad, and 3 with Joseph and Jacob. Jenny did 4, William 1, Stephen 0.5, Julia 2.

Benjamin and I did a 3 mile tempo down the canyon with the splits of 5:47, 5:46, 5:40. Benjamin felt the pace was easy. It was not so easy for me, my stomach did not like it, but I toughed it out and even asked Benjamin to pull me at a faster pace at the end.
Leg 1:Distance5.800Time52:26.80Pace9:02.55
Leg 2:Distance5.600Time38:18.90Pace6:50.52
Split 1:Distance3.000Time17:13.90Pace5:44.63
Cumilative:Distance3.000Time17:13.90Pace5:44.63
Split 2:Distance2.600Time21:05.00Pace8:06.54
Cumilative:Distance5.600Time38:18.90Pace6:50.52
 
Leg 3:Distance3.000Time23:00.90Pace7:40.30

White Crocs 1 Miles: 14.40
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. Sore throat, upset stomach.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

Fast Running Friend Workout - 2015-02-09 07:10:57
Workout Totals: Distance9.200Time1:12:06.00Pace7:50.22
Reduced mileage today due to sore throat and stomach issues. Only 9. Was feeling terrible in the middle of the night. Said a prayer asking the Lord to help me feel better and almost immediately threw up and then gradually started feeling better. I find a lesson for myself in that - when you ask the Lord for something you want, the path to it is often not very pleasant.

Kids ran their usual distances today except that Joseph is still at 3 miles, I think I'll keep him at 3 for another couple of weeks, and Julia did only 1.
Leg 1:Distance6.200Time49:09.70Pace7:55.76
With Benjamin.
Leg 2:Distance3.000Time22:56.30Pace7:38.77
With Benjamin, Joseph, and Jacob.

White Crocs 1 Miles: 9.20
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

Fast Running Friend Workout - 2015-02-10 09:24:08
Workout Totals: Distance12.000Time1:33:47.10Pace7:48.93
Total of 12. Took a step of faith the night before in attacking the stomach problem. I have not been able to eat much over the last couple of days, so I had to do something about it. So I decided to attempt eating dinner - spaghetti with ground turkey. I took a priobiotic enzyme pill, then spiced the plate with cayenne pepper, and ate very slowly - it took me an hour to eat the plate. But I did win the battle - it went through, I did not throw it up, I felt the energy coming and the strength returning, my stomach cleared out over the night, the sore throat got less sore, and by the morning I felt like I could do full mileage with a little bit of fast running.

So I gave Benjamin an assignment to run 2 miles down the canyon at 5:10 pace, and tried to keep up with him for the first mile. He did the first mile in 5:00. I could only keep up with him for about 600 meters, and finished my mile in 5:20. I could feel that I had no fuel - as expected. Benjamin felt good in the first mile, but not so good in the second, but he slowed down only to 5:11. From his description I think he was limited by the lack of adrenaline brought on by dealing with the sore throat the week before.

Joseph and Jacob did 3, William 1, Stephen 0.5, Jenny 4, Julia 2.
Leg 1:Distance4.700Time38:09.30Pace8:07.09
With Benjamin.
Leg 2:Distance4.300Time32:37.50Pace7:35.23
Split 1:Distance1.000Time5:20.10Pace5:20.10
Cumilative:Distance1.000Time5:20.10Pace5:20.10
Quick mile. Benjamin did 2 in 10:11 (5:00, 5:11)
Split 2:Distance3.300Time27:17.40Pace8:16.18
Cumilative:Distance4.300Time32:37.50Pace7:35.23
Cool down with Benjamin.
 
Leg 3:Distance3.000Time23:00.30Pace7:40.10
With Joseph and Jacob.

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
12.500.000.000.0012.50

Fast Running Friend Workout - 2015-02-11 07:25:51
Workout Totals: Distance12.500Time1:37:08.80Pace7:46.30
Total of 12.5. Feeling much better. The sore throat is almost gone. Kids ran their usual distances today.
Leg 1:Distance9.000Time1:09:27.70Pace7:43.08
Leg 2:Distance3.000Time23:57.60Pace7:59.20
Leg 3:Distance0.500Time3:43.50Pace7:27.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2015-02-12 09:23:00
Workout Totals: Distance12.000Time1:34:21.90Pace7:51.83
Total of 12. Benjamin did 9, Joseph and Jacob 3, William 1, Stephen 0.5, Jenny 4, Julia 3. Benjamin and I did 2 miles down the Provo Canyon in 10:43. I was feeling better and was able to negative split. Benjamin struggled big time with sluggishness in the warm-up and during the tempo, but he did keep the pace because it was not very challenging for him. And he is still coughing a lot.
Leg 1:Distance3.000Time22:38.80Pace7:32.93
With Joseph and Jacob.
Leg 2:Distance4.700Time39:46.50Pace8:27.77
With Benjamin - warm-up.
Leg 3:Distance2.000Time10:43.10Pace5:21.55
Tempo run with Benjamin down the Provo Canyon. Opened with 5:24 and closed with 5:19. Felt stronger than before and ran the fastest time of the year. Benjamin was struggling today, though.
Leg 4:Distance2.300Time21:13.50Pace9:13.70
Cool-down with Benjamin.

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 - 2015-02-13 07:11:06
Workout Totals: Distance12.000Time1:31:45.90Pace7:38.83
Total of 12. Benjamin did 6 to taper for the 10 K, other kids ran their usual distances.
Leg 1:Distance6.000Time46:10.80Pace7:41.80
With Benjamin. Gave him a little taper for the 10 K on Saturday to help him recover from the sluggishness of Thursday and the cough.
Leg 2:Distance3.000Time23:37.40Pace7:52.47
With Joseph and Jacob.
Leg 3:Distance3.000Time21:57.70Pace7:19.23
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Race: Salt Lake Track Club 10 K (6.214 Miles) 00:35:34, Place overall: 8, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.400.000.006.2110.61

Fast Running Friend Workout - 2015-02-14 09:14:43
Workout Totals: Distance10.614Time1:16:15.60Pace7:11.09
SLC Track Club 10 K, 35:35, 8th overall, 1st master. Benjamin was 3rd overall with 33:22.

Top finishers - Nate Peters 31:50, Jon Gauthier 33:20, Benjamin 33:22, Patrick Carroll 33:41, Fritz Van De Kamp 33:57, Michael McPherson 35:03, Chris Rushing 35:28.

My splits - 5:26, 5:40, 5:46, 6:00, 5:49, 5:43, and not much of a kick at the end for 0.214 - only 1:11. First 5 K in 17:30, second in 18:04. Tailwind first half, headwind on the way back, but much milder than two weeks ago.

Ran more or less alone in the first 2 K, then caught up to Chris Rushing and drafted until about 8 K when he surged and dropped me. He did not gap me much, but I just did not have another gear to close it. I am happy that I can still run sub-36:00 on a non-aided certified course at altitude, and that I ran the first 5 K faster than my race time in the 5 K. Also happy with the master's win - this gave me $75 New Balance card + $60 Sports Authority card.

Benjamin's splits were 5:08, 5:27, 5:23, then 11:07 for the next 2 miles, and the last mile in 5:08. He again did his patented long kick that again lasted about 1 K. He almost got Jon with it, and he probably would have if he could see him, but he was not wearing his glasses, and his vision is something like 20/200 without them, so he thought Jon was unreachable.

It is good that he can kick long, but it also shows that he is not quite in tune with his body - he cannot feel how strong he is throughout the race and ends up not going with the people that he should follow. This time he was a bit apprehensive because he was still recovering from a cough, and he felt very sluggish on Thursday. So when Jon moved at mile 2 he decided to play it safe and just run more conservatively hoping to secure third place with a kick. It is perhaps good that he did not wait until the last 300 meters because Patrick is a 14:50 5000 runner that is somewhat out of shape right now.

Overall, I would say things are looking decent for us for the Phoenix Half in two weeks.

Other kids ran their usual distances today.
Leg 1:Distance2.200Time19:13.00Pace8:44.09
Warm-up with Benjamin and Mark Payne.
Leg 2:Distance6.214Time35:35.10Pace5:43.60
Race.
Leg 3:Distance2.200Time21:27.50Pace9:45.23
Cool-down with Benjamin and Michael McPherson.

White Crocs 1 Miles: 10.61
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Julia was sick - throwing up, so Sarah and I took turns staying with her. I went to the church for the Sacrament meeting, she went for the other two.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.600.000.000.0014.60

Fast Running Friend Workout - 2015-02-16 06:52:51
Workout Totals: Distance14.600Time1:55:43.80Pace7:55.60
Ran more miles than originally planned on - ended up with 14.5 total. Benjamin did 9, Joseph and Jacob 3, William 1, Stephen 0.5. Jenny and Julia had stomach issues and were on reduced mileage. Julia did 0.5. Jenny did 1, but she wanted to get things moving and either throw up or make things go the other way, so she ran the last half mile fast. I think it did help her - she regained her appetite after that.
Leg 1:Distance9.100Time1:10:57.60Pace7:47.87
With Benjamin
Leg 2:Distance3.000Time23:33.70Pace7:51.23
With Joseph and Jacob.
Leg 3:Distance1.000Time8:27.70Pace8:27.70
With William.
Leg 4:Distance0.500Time4:41.40Pace9:22.80
With Stephen.
Leg 5:Distance1.000Time8:03.40Pace8:03.40
With Jenny. Julia joined us for 0.5.
Split 1:Distance0.500Time4:27.90Pace8:55.80
Cumilative:Distance0.500Time4:27.90Pace8:55.80
Split 2:Distance0.500Time3:35.50Pace7:11.00
Cumilative:Distance1.000Time8:03.40Pace8:03.40
 

White Crocs 1 Miles: 14.60
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.004.000.0012.30

Fast Running Friend Workout - 2015-02-17 07:06:05
Workout Totals: Distance12.300Time1:28:58.50Pace7:14.02
Benjamin did 9, Julia 1, Jenny 2 (I think), Joseph 4, Jacob 3, William 1, Stephen 0.5. Benjamin and I did a 4 mile tempo - 2 up the canyon, 2 back down.
Leg 1:Distance3.000Time24:42.50Pace8:14.17
Warm-up with Benjamin.
Leg 2:Distance4.000Time23:26.00Pace5:51.50
Leg 3:Distance2.300Time18:12.50Pace7:55.00
Cool-down with Benjamin.
Leg 4:Distance3.000Time22:37.50Pace7:32.50
With Joseph and Jacob.

White Crocs 1 Miles: 12.30
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 - 2015-02-18 07:10:34
Workout Totals: Distance12.100Time1:32:57.50Pace7:40.95
Total of 12. Benjamin did 9, Joseph and Jacob 3, Julia 2, Jenny 4, William 1, Stephen 0.5.
Leg 1:Distance9.100Time1:09:29.00Pace7:38.13
Leg 2:Distance3.000Time23:28.50Pace7:49.50

White Crocs 1 Miles: 12.10
Night Sleep Time: 0.00Nap Time: 7.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.004.000.0013.00

Fast Running Friend Workout - 2015-02-19 07:34:21
Workout Totals: Distance13.000Time1:36:35.50Pace7:25.81
Benjamin did 9, Jenny 4, Julia 2, Joseph and Jacob 4, William 1, Stephen 0.5. Benjamin and I did the same tempo run as on Tuesday, except Benjamin closed with a 5:10 mile. Joseph and Jacob were on the move today and almost broke 30:00 on our out and back 4 mile course with hills off 15:54 first half.
Leg 1:Distance2.300Time18:14.40Pace7:55.83
Warm-up with Benjamin.
Leg 2:Distance4.000Time23:15.80Pace5:48.95
Tempo run. Splits - 5:56, 6:01 (up), 5:45, 5:33 (down). Benjamin's last mile was 5:10, total time 22:54.
Leg 3:Distance2.700Time24:52.20Pace9:12.67
Cool-down with Benjamin.
Leg 4:Distance4.000Time30:13.10Pace7:33.27
With Joseph and Jacob. Joseph kicked at the end and finished in 30:10.

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
12.140.000.000.0012.14

Fast Running Friend Workout - 2015-02-20 07:16:24
Workout Totals: Distance12.140Time1:34:50.50Pace7:48.74
Total of 12. Benjamin did 9, Jenny 4, Julia 2, Joseph and Jacob 3, William 2, Stephen 0.5. The reason for William going the extra distance was rather funny. He gets a fruit snack if he breaks 9:00, and he usually does. But today it was windy and he was having an attitude - which he often does. But today the attitude resulted in the time of 9:11 when he ran with Jenny. So I told him if he wanted to get his fruit snack he had to run another mile, and this time break 9:00. He considered the miserable life without a fruit snack especially since his little brother Stephen was getting one for running his half mile under 5:00, and decided it was worth it to run another mile. So he did - this time in 8:30.

The reason the fruit snack standard exists for William and Stephen is that being young and somewhat temperamental they sometimes need some extra motivation to run at a pace that would actually train them. I set the standards for them at the level they can always easily reach when they focus and run with a good attitude.
Leg 1:Distance9.100Time1:11:06.40Pace7:48.84
With Benjamin.
Leg 2:Distance3.040Time23:44.10Pace7:48.45
With Joseph and Jacob. William did the first mile with us.
Split 1:Distance1.000Time8:30.10Pace8:30.10
Cumilative:Distance1.000Time8:30.10Pace8:30.10
With William.
Split 2:Distance2.040Time15:14.00Pace7:28.04
Cumilative:Distance3.040Time23:44.10Pace7:48.45
Caught up to Joseph and Jacob as they were 9 seconds ahead, and then ran with them.
 

White Crocs 1 Miles: 12.14
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.631.004.000.0021.63

Fast Running Friend Workout - 2015-02-21 07:55:28
Workout Totals: Distance21.630Time2:47:56.30Pace7:45.85
20 total. Benjamin did 12, Jenny 4, Julia 3 - with Sarah, Joseph and Jacob 4, William 2, Stephen 1. Stephen set a mile PR on the "little boy" out and back course - 9:21.4. Jacob wanted to do a mile time trial, but the air was too dirty today and he is sensitive to it, so all he had was 6:17 - 7 seconds slower than his PR. Plus I think he might have been warn out from his quick 4 mile run on Thursday. Maybe what I should do when Joseph and Jacob start getting carried away with the pace is just have them surge for a mile or so, run their energy out, and jog the rest of the way.

Benjamin and I did a 4 mile tempo run down the canyon. His target was 5:10, but he could only manage 5:18 due to fatigue from the week and a headwind. Also perhaps the target was too aggressive after a 6.5 mile warm-up. I struggled as well and could only do 5:44 average.
Leg 1:Distance1.100Time9:01.60Pace8:12.36
Warm-up with Joseph and Jacob.
Leg 2:Distance1.000Time6:17.20Pace6:17.20
Jacob's mile time trial. Joseph helped. Splits were 92, 95, 95, and 93 with the balance going towards the 9.34 meter tax. Joseph found the pace relaxing and kicked a bit at the end finishing in 6:15.
Leg 3:Distance1.900Time16:29.00Pace8:40.53
Cool-down with Joseph and Jacob.
Leg 4:Distance6.500Time52:54.20Pace8:08.34
Warm-up with Benjamin.
Leg 5:Distance4.000Time22:57.90Pace5:44.48
Tempo run down the canyon. My splits - 5:40, 5:47, 5:47, 5:43. Benjamin's - 5:12, 5:21, 5:23, 5:17 - total time 21:13. Now we just need to taper and be ready to race next week in Phoenix.
Leg 6:Distance1.600Time15:05.60Pace9:26.00
Back to the house with Benjamin.
Leg 7:Distance1.000Time9:21.40Pace9:21.40
Stephen's mile time trial. Splits - 2:11, 2:29, 2:25, 2:16. I think after a few chess lessons he will be breaking 9:00 - yes, chess lessons - his problem, as evidenced by the splits, is not in the speed or endurance, but rather in the ability to concentrate - not that unusual for a 4 year old kid.
Leg 8:Distance2.040Time17:52.40Pace8:45.69
With William on the big boy course.
Leg 9:Distance1.000Time6:58.00Pace6:58.00
Alone. Really did not want to run this mile but pushed myself to do it.
Leg 10:Distance0.000Time0:00.00Pace0:00.00
Leg 11:Distance1.490Time10:59.00Pace7:22.28
Sarah and I went to the temple. There was a long line and she needed to get back to Mary to nurse her. So we decided we would just go in, when she was done she would drive home, and I would somehow find my way - it is only about 3.5 miles or so. So I got out, figured that Sarah had already left and started running home in my church clothes - the Kenyan way. However, we are in America, so it looked odd enough to draw attention, so after about 1.5 miles a nice couple picked up me and gave me a ride home.

White Crocs 1 Miles: 21.63
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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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
12.000.000.000.0012.00

Fast Running Friend Workout - 2015-02-23 07:26:34
Workout Totals: Distance12.000Time1:32:43.10Pace7:43.59
12 total. Very windy today. We got spoiled with the spring weather, now the winter is reminding us it is not yet gone. Kids ran their usual distances.
Leg 1:Distance9.000Time1:08:54.70Pace7:39.41
With Benjamin.
Leg 2:Distance3.000Time23:48.40Pace7:56.13
With Joseph and Jacob.
Split 1:Distance3.000Time23:48.40Pace7:56.13
Cumilative:Distance3.000Time23:48.40Pace7:56.13
Split 2:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance3.000Time23:48.40Pace7:56.13
 

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
10.000.000.002.0012.00

Fast Running Friend Workout - 2015-02-24 09:14:13
Workout Totals: Distance12.000Time1:32:44.50Pace7:43.71
Total of 12. Benjamin and I did a 2 mile tempo run. Joseph and Jacob did 3, other kids their usual distances.
Leg 1:Distance1.960Time15:31.90Pace7:55.46
With Joseph and Jacob.
Leg 2:Distance1.040Time8:00.80Pace7:42.31
With Joseph and Jacob - wrong button press.
Leg 3:Distance4.700Time39:04.40Pace8:18.81
Warm-up with Benjamin.
Leg 4:Distance2.000Time10:53.10Pace5:26.55
Tempo run down the canyon. Benjamin's assignment was steady 5:10 pace. He did 5:09, 5:05. I tried to hang with him, but did not have much juice and only made it to 1000 in 3:11. The just ran around 5:35 pace. First mile was 5:18, second 5:35.
Leg 5:Distance2.300Time19:14.30Pace8:21.87

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
12.100.000.000.0012.10

Fast Running Friend Workout - 2015-02-25 07:22:05
Workout Totals: Distance12.100Time1:34:02.90Pace7:46.36
12 total. Kids did usual distances.
Leg 1:Distance9.100Time1:10:39.50Pace7:45.88
With Benjamin.
Leg 2:Distance3.000Time23:23.40Pace7:47.80
With Joseph and Jacob.

White Crocs 1 Miles: 12.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.002.0011.10

Fast Running Friend Workout - 2015-02-26 08:11:53
Workout Totals: Distance11.100Time1:25:21.30Pace7:41.38
Total of 11. Benjamin did 7 - tapering. We did a 2 mile tempo in 10:35 which was my best time of the year. I think sleep helped. Other kids ran their usual distances, more or less - Joseph and Jacob did 4. while Julia did 2.
Leg 1:Distance3.800Time30:25.70Pace8:00.45
Warm-up with Benjamin.
Leg 2:Distance2.000Time10:35.10Pace5:17.55
Tempo run down the canyon. Benjamin paced me perfectly - splits of 5:19 and 5:16.
Leg 3:Distance1.300Time13:54.60Pace10:42.00
Cool-down.
Leg 4:Distance4.000Time30:25.90Pace7:36.48

White Crocs 1 Miles: 11.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.040.000.000.007.04

Fast Running Friend Workout - 2015-02-27 07:30:44
Workout Totals: Distance7.040Time54:50.60Pace7:47.41
Taper for the half tomorrow - only 7 miles. Benjamin did 5, everybody else usual distances.
Leg 1:Distance1.000Time7:43.60Pace7:43.60
With Benjamin
Leg 2:Distance1.000Time8:01.10Pace8:01.10
With Benjamin, and Joseph.
Leg 3:Distance3.000Time23:19.70Pace7:46.57
With Benjamin, Joseph, and Jacob.
Leg 4:Distance2.040Time15:46.20Pace7:43.82
First 1.75 alone, the rest with Sarah.

Black Crocs Miles: 7.04
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Race: Phoenix Half Marathon (13.109 Miles) 01:16:23, Place overall: 20, Place in age division: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.0013.110.0016.21

Fast Running Friend Workout - 2015-02-28 05:46:01
Workout Totals: Distance16.209Time1:41:31.00Pace6:15.78
Phoenix Half, 1:16:23, 20th place, 6th master. Benjamin ran 1:13:11, 9th overall. It was windy, I estimate the wind cost us about a minute. Got chicked - first time since DesNews 10 K in 2010. Details below.
Leg 1:Distance0.550Time4:38.00Pace8:25.45
Warm-up - part 1.
Leg 2:Distance0.550Time4:41.80Pace8:32.36
Warm-up part 2.
Leg 3:Distance13.109Time1:16:23.10Pace5:49.61
Race - splits and comments below.
Split 1:Distance1.000Time5:36.60Pace5:36.60
Cumilative:Distance1.000Time5:36.60Pace5:36.60
Found a pack - Michael Anderson, Ricardo Maldonado, Arianna Hilborn (female winner) and a few others. Pace feels OK.
Split 2:Distance1.000Time5:38.30Pace5:38.30
Cumilative:Distance2.000Time11:14.90Pace5:37.45
Pace starts feeling fast, but I am hanging in there. I know there is wind and if I drop back it will be worse.
Split 3:Distance1.000Time5:36.90Pace5:36.90
Cumilative:Distance3.000Time16:51.80Pace5:37.27
Hanging in there. Motorcycle escort of less preferable kind - means you are running right next to the first woman.
Split 4:Distance1.000Time5:43.00Pace5:43.00
Cumilative:Distance4.000Time22:34.80Pace5:38.70
Surviving.
Split 5:Distance1.000Time5:40.90Pace5:40.90
Cumilative:Distance5.000Time28:15.70Pace5:39.14
Telling myself just do one more mile with the pack.
Split 6:Distance1.000Time5:41.70Pace5:41.70
Cumilative:Distance6.000Time33:57.40Pace5:39.57
One more mile.
Split 7:Distance1.000Time6:04.60Pace6:04.60
Cumilative:Distance7.000Time40:02.00Pace5:43.14
Did not have any more miles with the pack. I did not make a conscious decision to drop back. Rather the pack just slipped away from me and there was nothing I could do to say with them. Not surprising. We had just run around 35:15 10 K into a headwind. I raced 35:35, albeit at altitude, only two weeks ago. But the wind probably made up for the altitude.

Shortly after I fell off the original pack, Scott Cale caught me and I tried to latch on, but could last maybe only a quarter mile. So I ended up running alone into a headwind, and I did not do well.
Split 8:Distance2.000Time12:14.20Pace6:07.10
Cumilative:Distance9.000Time52:16.20Pace5:48.47
More headwind. Somewhere in the middle of this stretch I was caught by a pack - Brett Bernacchi, Jeff Tissue, and a few others. I was able to latch on.
Split 9:Distance2.000Time11:44.60Pace5:52.30
Cumilative:Distance11.000Time1:04:00.80Pace5:49.16
During this stretch the pack separated, there was some back-and-forth. Brett broke away.
Split 10:Distance1.000Time5:59.30Pace5:59.30
Cumilative:Distance12.000Time1:10:00.10Pace5:50.01
I gapped Jeff, but he caught up and I just latched on. Being alone for part of this mile cost me, I think.
Split 11:Distance1.109Time6:23.00Pace5:45.36
Cumilative:Distance13.109Time1:16:23.10Pace5:49.61
I ran most of this mile with Jeff, but he dropped me near the finish and gapped me by 10 seconds.
 
Leg 4:Distance2.000Time15:48.10Pace7:54.05
With Joseph - William ran the first mile with us.

White Crocs 1 Miles: 16.21
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
255.151.0031.1111.21298.47
White Crocs 1 Miles: 254.93Black Crocs Miles: 7.04
Night Sleep Time: 165.50Nap Time: 8.00Total Sleep Time: 173.50
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