Breaking the Wall

March 2017

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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: 73.52 Year: 3324.75
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 120.59
Camouflage Crocs 2 Lifetime Miles: 938.88
Red Crocs Lifetime Miles: 1168.62
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
251.871.6832.7315.72302.00
Camouflage Crocs 1 Miles: 301.98
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.003.7510.59

Fast Running Friend Workout - 2017-03-01 15:53:54
Workout Totals: Distance10.590Time1:18:20.50Pace7:23.86
Benjamin got a minor cold, so I just had him pace me through my workout today and run only 6 miles total. The workout was 6x1K alternating down and up with 200 recovery which ended up being longer between repeats 2 and 3 due to a bathroom stop. I was able to keep it around 3:20 on the way day and 3:40 on the way up.

Stephen almost got his mile record on accident running 7:35 on the little boy course. This means he probably needs to do a time trial soon to get the record for real. Otherwise usual distances for the kids.
Leg 1:Distance1.900Time15:25.40Pace8:07.05
Warm-up.
Leg 2:Distance4.580Time30:45.70Pace6:42.99
Workout.
Split 1:Distance0.625Time3:19.00Pace5:18.40
Cumilative:Distance0.625Time3:19.00Pace5:18.40
Split 2:Distance0.125Time1:20.30Pace10:42.40
Cumilative:Distance0.750Time4:39.30Pace6:12.40
Split 3:Distance0.625Time3:39.00Pace5:50.40
Cumilative:Distance1.375Time8:18.30Pace6:02.40
Split 4:Distance0.330Time3:24.60Pace10:20.00
Cumilative:Distance1.705Time11:42.90Pace6:52.26
Split 5:Distance0.625Time3:17.30Pace5:15.68
Cumilative:Distance2.330Time15:00.20Pace6:26.35
Split 6:Distance0.125Time1:42.40Pace13:39.20
Cumilative:Distance2.455Time16:42.60Pace6:48.39
Split 7:Distance0.625Time3:41.20Pace5:53.92
Cumilative:Distance3.080Time20:23.80Pace6:37.34
Split 8:Distance0.125Time1:41.00Pace13:28.00
Cumilative:Distance3.205Time22:04.80Pace6:53.35
Split 9:Distance0.625Time3:21.80Pace5:22.88
Cumilative:Distance3.830Time25:26.60Pace6:38.59
Split 10:Distance0.125Time1:42.30Pace13:38.40
Cumilative:Distance3.955Time27:08.90Pace6:51.86
Split 11:Distance0.625Time3:36.80Pace5:46.88
Cumilative:Distance4.580Time30:45.70Pace6:42.99
 
Leg 3:Distance0.110Time1:08.60Pace10:23.64
Cool-down.
Leg 4:Distance1.000Time7:35.70Pace7:35.70
With Jacob and Stephen.
Leg 5:Distance3.000Time23:25.10Pace7:48.37
With William and Jacob.

Camouflage Crocs 1 Miles: 10.59
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Fast Running Friend Workout - 2017-03-02 08:57:38
Workout Totals: Distance10.500Time1:21:31.30Pace7:45.84
Usual day, usual distances.
Leg 1:Distance3.000Time23:52.00Pace7:57.33
With William
Leg 2:Distance6.000Time45:34.20Pace7:35.70
With Benjamin
Leg 3:Distance1.000Time7:19.40Pace7:19.40
With Julia
Leg 4:Distance0.500Time4:45.70Pace9:31.40
With Matthew

Camouflage Crocs 1 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.110.000.000.4410.55

Fast Running Friend Workout - 2017-03-03 08:34:18
Workout Totals: Distance10.540Time1:23:47.80Pace7:57.02
Usual runs, except did 3 hill sprints plus a 200 pickup with Joseph.
Leg 1:Distance1.000Time7:53.40Pace7:53.40
With Stephen and Jacob.
Leg 2:Distance3.000Time23:31.20Pace7:50.40
With William and Jacob - did a hill sprint at the end alone.
Split 1:Distance2.845Time22:44.20Pace7:59.51
Cumilative:Distance2.845Time22:44.20Pace7:59.51
Split 2:Distance0.155Time0:47.00Pace5:03.23
Cumilative:Distance3.000Time23:31.20Pace7:50.40
 
Leg 3:Distance2.040Time15:08.60Pace7:25.39
With Benjamin. He paced me through a hill sprint.
Split 1:Distance1.885Time14:21.90Pace7:37.24
Cumilative:Distance1.885Time14:21.90Pace7:37.24
Split 2:Distance0.155Time0:46.70Pace5:01.29
Cumilative:Distance2.040Time15:08.60Pace7:25.39
 
Leg 4:Distance4.000Time32:19.10Pace8:04.78
With Benjamin and Joseph. A pickup with Joseph for 200, the a hill sprint with just Benjamin at the end.
Split 1:Distance2.220Time19:01.90Pace8:34.37
Cumilative:Distance2.220Time19:01.90Pace8:34.37
Split 2:Distance0.125Time0:36.70Pace4:53.60
Cumilative:Distance2.345Time19:38.60Pace8:22.60
Split 3:Distance1.500Time11:53.70Pace7:55.80
Cumilative:Distance3.845Time31:32.30Pace8:12.15
Split 4:Distance0.155Time0:46.80Pace5:01.94
Cumilative:Distance4.000Time32:19.10Pace8:04.78
 
Leg 5:Distance0.500Time4:55.50Pace9:51.00
With Matthew.

Camouflage Crocs 1 Miles: 10.54
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Fast Running Friend Workout - 2017-03-04 08:50:32
Workout Totals: Distance10.500Time1:21:47.40Pace7:47.37
Went to the Junior High chess tournament in Park City. Julia won 3 games out of 5, Joseph only 1 out of 5. I ran 10 miles on the old Deseret News marathon course. Benjamin ran 15 at home with a 3 mile tempo down the canyon in 15:19 into headwind. Julia did 1 mile, Joseph did 2, otherwise the kids ran their usual distances.
Leg 1:Distance10.000Time1:16:51.00Pace7:41.10
Alone in Parley's/East Canyon area.
Leg 2:Distance0.500Time4:56.40Pace9:52.80
With Matthew.

Camouflage Crocs 1 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Fast Running Friend Workout - 2017-03-06 08:18:13
Workout Totals: Distance10.500Time1:23:48.90Pace7:58.94
Usual runs except Joseph did only 2 miles as he was not feeling well.
Leg 1:Distance1.000Time8:16.50Pace8:16.50
With Jacob, Benjamin, and Stephen.
Leg 2:Distance3.000Time24:12.10Pace8:04.03
With Jacob, William, and Benjamin.
Leg 3:Distance6.000Time46:39.70Pace7:46.62
With Benjamin.
Leg 4:Distance0.500Time4:40.60Pace9:21.20
With Matthew.

Camouflage Crocs 1 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Fast Running Friend Workout - 2017-03-07 07:50:50
Workout Totals: Distance10.500Time1:24:05.50Pace8:00.52
Got some snow today, so the pace was slow. Usual runs for everybody except Joseph who did 3.
Leg 1:Distance10.000Time1:19:44.40Pace7:58.44
With Benjamin.
Leg 2:Distance0.500Time4:21.10Pace8:42.20
With Matthew.

Camouflage Crocs 1 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.008.000.0012.60

Fast Running Friend Workout - 2017-03-08 08:46:20
Workout Totals: Distance12.600Time1:29:39.50Pace7:06.94
Did 8 mile tempo with Benjamin. 3 down the canyon, 2 up, 3 down. He pulled me for the first 5, then took off. First 3 was 17:21, then 12:28 uphill, and 17:41 for the last 3. There was a mild wind blowing into the canyon, which made uphill easier than normal, and down harder than normal. Benjamin closed with 15:37 for the last 3. The kids ran their usual distances.
Leg 1:Distance2.500Time21:28.70Pace8:35.48
Warm-up.
Leg 2:Distance8.000Time47:30.40Pace5:56.30
Tempo.
Leg 3:Distance1.600Time16:01.10Pace10:00.69
Cool-down.
Leg 4:Distance0.500Time4:39.30Pace9:18.60
With Matthew.

Camouflage Crocs 1 Miles: 12.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Fast Running Friend Workout - 2017-03-09 08:24:07
Workout Totals: Distance10.040Time1:18:10.60Pace7:47.19
Usual runs.
Leg 1:Distance3.000Time22:17.20Pace7:25.73
With Benjamin, William, and Jacob.
Leg 2:Distance1.000Time6:57.20Pace6:57.20
With Benjamin and Jacob.
Leg 3:Distance2.040Time17:08.70Pace8:24.26
With Benjamin and Stephen.
Leg 4:Distance4.000Time31:47.50Pace7:56.88
With Benjamin and Joseph.
Fast Running Friend Workout - 2017-03-09 21:18:00
Workout Totals: Distance0.500Time4:35.40Pace9:10.80
 
Leg 1:Distance0.500Time4:35.40Pace9:10.80
With Matthew.

Camouflage Crocs 1 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.570.250.000.2510.07

Fast Running Friend Workout - 2017-03-10 08:27:51
Workout Totals: Distance10.065Time1:15:50.10Pace7:32.07
Some kids did 400 time trial today. Stephen ran 1:37.5 (small PR, splits 22,24,27,24), William 83.5 (small PR I think, 18,21,22,22), Jacob 72.4 (PR by 0.3, 16,17,20,19), Julia 81.1 (small PR I think, 18,21,21,21), Joseph 70.9 (missed PR by 0.3, but overall a good development and a confidence builder as he has struggled recently, 16,17,19,18 high). Benjamin helped with the pacing in the 400s. I had Jacob run only 3 miles, wanted Joseph to do the same, but then he ran an extra mile with me making his total 4 today. Otherwise usual runs.
Leg 1:Distance0.180Time1:35.30Pace8:49.44
Warm-up.
Leg 2:Distance0.248Time1:37.50Pace6:33.15
Stephen's 400
Leg 3:Distance0.248Time1:23.50Pace5:36.69
William's 400.
Leg 4:Distance0.248Time1:12.30Pace4:51.53
Joseph and Jacob's 400.
Split 1:Distance0.248Time1:10.90Pace4:45.89
Cumilative:Distance0.248Time1:10.90Pace4:45.89
Joseph.
Split 2:Distance0.000Time0:01.40Pace0:00.00
Cumilative:Distance0.248Time1:12.30Pace4:51.53
Jacob.
 
Leg 5:Distance0.248Time2:23.30Pace9:37.82
Recovery jog.
Leg 6:Distance0.248Time1:21.10Pace5:27.02
Julia's 400.
Leg 7:Distance0.110Time1:01.50Pace9:19.09
Jog to the car.
Leg 8:Distance0.035Time0:20.80Pace9:54.29
Matthew's false start. Benjamin ran with him later in the evening.
Leg 9:Distance7.500Time56:59.80Pace7:35.97
Most of this with Benjamin.
Leg 10:Distance1.000Time7:55.00Pace7:55.00
With Joseph.

Camouflage Crocs 1 Miles: 10.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.006.000.0017.30

Fast Running Friend Workout - 2017-03-11 09:04:20
Workout Totals: Distance17.300Time2:08:05.90Pace7:24.27
Did a tempo workout with Benjamin today as part of a long run - total of almost 17 + the run with Matthew later. We did 2x3 down the canyon with long rest. The first one was after 5.4 warm-up, the goal was for Benjamin to run sub-5:00 pace, for me to run relax. He did 14:55 (4:54, 4:58, 5:03), I did 16:59 (5:39, 5:40, 5:40). We got some headwind in the last mile which made the effort harder. Benjamin got knocked down to 5:03, I was able to hold the pace, but the effort went up considerably - I went from enjoying a controlled pace to having to really push it to not slow down.

On the second one I had Benjamin pace me. My reasoning in setting it up like this was to give him a confidence builder that he can run sub-5:00 pace, and then give him something endurance building that he can relax at while helping me in the process. By that time we got some more headwind, but Benjamin's presence counterbalanced it. I was hoping to run 16:30, but by around 1 mile I could tell that even with Benjamin's help, this much wind + fatigue from the workout would require more fitness than I had today. So I tried to not lose too much ground to the target 5:30 pace. I was able to run 16:36. Mile splits were 5:33, 5:35, 5:28.

Younger kids ran their usual Saturday distances. Jenny did it in two installments due to the need to study for and take BYU Math 112 test.
Leg 1:Distance5.400Time41:57.80Pace7:46.26
Warm-up.
Leg 2:Distance3.000Time16:59.30Pace5:39.77
First tempo.
Leg 3:Distance3.120Time28:12.30Pace9:02.40
Recovery.
Leg 4:Distance3.000Time16:36.70Pace5:32.23
Second tempo.
Leg 5:Distance2.280Time19:38.70Pace8:36.97
Cool-down.
Leg 6:Distance0.500Time4:41.10Pace9:22.20
With Matthew.

Camouflage Crocs 1 Miles: 17.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2017-03-13 09:08:04
Workout Totals: Distance10.000Time1:17:11.10Pace7:43.11
Usual day, usual runs.
Leg 1:Distance0.500Time4:40.60Pace9:21.20
With Matthew.
Leg 2:Distance1.000Time7:55.50Pace7:55.50
With Jacob and Stephen.
Leg 3:Distance8.500Time1:04:35.00Pace7:35.88
With Benjamin.

Camouflage Crocs 1 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.921.180.003.0010.10

Fast Running Friend Workout - 2017-03-14 07:53:24
Workout Totals: Distance10.100Time1:15:56.70Pace7:31.16
Did 3x1 down the canyon with Benjamin with half mile jog rest. My target was 5:20, his 4:40. I got 5:16, 5:22, 5:18, he got 4:40, 4:48, 4:37. He learned that if he started out the intervals in 17 for the first 100 as opposed to 15 they go a lot better.

The purpose of the workout was to get used to faster speeds so we would not feel the speed barrier in the tempo runs as much.

We were short on time at the end, so we did a mild tempo for part of our cool down.

Younger kids did their usual distances on their own.
Leg 1:Distance2.300Time17:56.50Pace7:48.04
Warm-up.
Leg 2:Distance4.000Time27:27.90Pace6:51.98
Workout.
Split 1:Distance1.000Time5:16.60Pace5:16.60
Cumilative:Distance1.000Time5:16.60Pace5:16.60
Split 2:Distance0.500Time5:46.50Pace11:33.00
Cumilative:Distance1.500Time11:03.10Pace7:22.07
Split 3:Distance1.000Time5:22.80Pace5:22.80
Cumilative:Distance2.500Time16:25.90Pace6:34.36
Split 4:Distance0.500Time5:43.20Pace11:26.40
Cumilative:Distance3.000Time22:09.10Pace7:23.03
Split 5:Distance1.000Time5:18.80Pace5:18.80
Cumilative:Distance4.000Time27:27.90Pace6:51.98
 
Leg 3:Distance3.300Time25:48.40Pace7:49.21
Cool-down with a mild tempo at the end for about 1.18 miles with the mile split of 5:53 - the rest of the distance is estimated.
Split 1:Distance2.120Time18:53.20Pace8:54.53
Cumilative:Distance2.120Time18:53.20Pace8:54.53
Split 2:Distance1.000Time5:53.70Pace5:53.70
Cumilative:Distance3.120Time24:46.90Pace7:56.57
Split 3:Distance0.180Time1:01.50Pace5:41.67
Cumilative:Distance3.300Time25:48.40Pace7:49.21
 
Leg 4:Distance0.500Time4:43.90Pace9:27.80
With Matthew.

Camouflage Crocs 1 Miles: 10.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.920.250.000.5010.67

Fast Running Friend Workout - 2017-03-15 09:09:53
Workout Totals: Distance10.667Time1:19:36.50Pace7:27.78
400 time trials today. Stephen ran 1:34.9 (PR, 22,24,26,24), Jacob and Joseph 72.3 with even splits per 100, small PR for Jacob, Matthew 2:02.6 (PR, 24, 29, 31, 38). Matthew suddenly stopped at around 320 mark, and it took us a few seconds to get him going again. He did not hold the hand, though. He ran 800 holding the hand in 3:59 earlier as well, which is his PR for holding the hand.

Otherwise usual distances for everybody.
Leg 1:Distance0.498Time3:59.30Pace8:00.52
With Matthew and the gang.
Leg 2:Distance0.248Time1:34.90Pace6:22.66
Stephen's time trial.
Leg 3:Distance0.248Time1:12.30Pace4:51.53
Joseph and Jacob.
Leg 4:Distance0.375Time3:08.50Pace8:22.67
Cool-down.
Leg 5:Distance0.248Time2:02.60Pace8:14.35
Matthew decided he wanted to try 400 without holding the hand, and got a new record.
Leg 6:Distance3.050Time23:27.40Pace7:41.44
With Jacob and William for the first 2.04, then the rest with Jacob. Jacob was on the move hit the last quarter in a little under 80.
Split 1:Distance2.040Time16:46.00Pace8:13.14
Cumilative:Distance2.040Time16:46.00Pace8:13.14
Split 2:Distance0.760Time5:21.60Pace7:03.16
Cumilative:Distance2.800Time22:07.60Pace7:54.14
Split 3:Distance0.250Time1:19.80Pace5:19.20
Cumilative:Distance3.050Time23:27.40Pace7:41.44
 
Leg 7:Distance1.000Time7:38.90Pace7:38.90
Do not remember who this was with.
Leg 8:Distance5.000Time36:32.60Pace7:18.52
Alone.

Camouflage Crocs 1 Miles: 10.67
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2017-03-16 09:00:32
Workout Totals: Distance10.000Time1:18:07.70Pace7:48.77
Usual day, usual distances.
Leg 1:Distance0.500Time4:22.80Pace8:45.60
With Matthew. He did not hold the hand for most of it.
Leg 2:Distance0.500Time3:47.30Pace7:34.60
With Benjamin.
Leg 3:Distance9.000Time1:09:57.60Pace7:46.40
With Benjamin.

Camouflage Crocs 1 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.950.008.000.0012.95

Fast Running Friend Workout - 2017-03-17 09:11:40
Workout Totals: Distance12.950Time1:28:36.80Pace6:50.56
Tempo run with Benjamin. 8 total consisting of 3 down, 2 up, and 3 down again. I gave Benjamin a target of 5:20,5:15,5:10, then 6:00 pace on the way up, then repeat the splits of the first 3. My goal was to follow a similar pattern. Benjamin was able to hit the pacing pretty much spot on: 5:19,5:14,5:11,6:00,5:56,5:21,5:12,5:05 - total of 43:18. I got 47:08 with the following splits: 5:47,5:44,5:42,6:19,6:25,5:50,5:45,5:35. This was the best 8 mile tempo this year for both of us.

Younger kids ran their usual distances on their own.

During the cooldown Benjamin and I met Kacee Houle, Nate Houle's wife and ran with her for about half a mile.
Leg 1:Distance2.550Time20:53.70Pace8:11.65
Warm-up.
Leg 2:Distance8.000Time47:08.50Pace5:53.56
Tempo.
Leg 3:Distance1.900Time16:05.90Pace8:28.37
Cool-down.
Leg 4:Distance0.500Time4:28.70Pace8:57.40
With Matthew.

Camouflage Crocs 1 Miles: 12.95
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2017-03-18 17:28:24
Workout Totals: Distance12.000Time1:33:45.40Pace7:48.78
Utah Elementary Chess Championship today, so we ran in the evening.

In the chess championship, Joseph got 3.5/6 (6th grade), Jacob 4/6 (4th grade), William 5/6 (2nd grade, 5th place), Stephen 2.5/6 (kindergarten). We were one point short of getting a trophy in the school division competing as a family against schools. Seems like this happens every year. We just need to get a little bit better... Next year we are losing Joseph and hopefully getting Matthew if he can learn to play chess by then.

Running wise, chess playing kids ran reduced distances - 2 for Joseph and Jacob, 1.5 for William, and 1 for Stephen. Otherwise usual distances. Benjamin and I did 15 at an easy pace.
Leg 1:Distance0.500Time4:36.40Pace9:12.80
With Matthew, Joseph, Jacob, William, Benjamin, Stephen, and Jenny.
Leg 2:Distance1.000Time8:15.30Pace8:15.30
Same gang without Matthew.
Leg 3:Distance1.000Time6:49.00Pace6:49.00
Without William now.
Leg 4:Distance9.500Time1:14:04.70Pace7:47.86
With Benjamin.
Leg 5:Distance0.000Time0:00.00Pace0:00.00
Wrong button press. Need to fix Fast Running Friend so I can easily delete those.

Camouflage Crocs 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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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: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.380.000.000.1610.54

Fast Running Friend Workout - 2017-03-20 09:09:06
Workout Totals: Distance10.540Time1:23:11.20Pace7:53.55
Usual day, usual distances.
Leg 1:Distance3.000Time23:25.90Pace7:48.63
With Benjamin, William, and Jacob.
Leg 2:Distance1.000Time8:15.10Pace8:15.10
With Benjamin, Stephen, and Jacob.
Leg 3:Distance4.000Time31:00.30Pace7:45.07
With Benjamin and Joseph.
Leg 4:Distance2.040Time15:42.10Pace7:41.81
With Benjamin - did a pickup on the hill.
Split 1:Distance1.885Time14:55.60Pace7:55.12
Cumilative:Distance1.885Time14:55.60Pace7:55.12
Split 2:Distance0.155Time0:46.50Pace5:00.00
Cumilative:Distance2.040Time15:42.10Pace7:41.81
Hill.
 
Leg 5:Distance0.500Time4:47.80Pace9:35.60
With Matthew.

Camouflage Crocs 1 Miles: 10.54
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.560.000.863.0010.42

Fast Running Friend Workout - 2017-03-21 07:59:37
Workout Totals: Distance10.428Time1:17:05.50Pace7:23.57
Did a workout with Benjamin. 3x1 mile down the canyon with 0.5 recovery jog. I did 5:20,5:20,5:17. Benjamin struggled to hit the target pace of 4:40 in the first two intervals, but then woke up on the last one - 4:46, 4:44, 4:36.

Then we did a light mini-tempo for a little over 0.75 at the end at 5:52 pace.

Usual distances for the younger kids.
Leg 1:Distance3.250Time26:02.10Pace8:00.65
Warm-up.
Leg 2:Distance4.000Time26:39.10Pace6:39.77
Workout.
Split 1:Distance1.000Time5:20.10Pace5:20.10
Cumilative:Distance1.000Time5:20.10Pace5:20.10
Split 2:Distance0.500Time5:08.10Pace10:16.20
Cumilative:Distance1.500Time10:28.20Pace6:58.80
Split 3:Distance1.000Time5:20.70Pace5:20.70
Cumilative:Distance2.500Time15:48.90Pace6:19.56
Split 4:Distance0.500Time5:32.60Pace11:05.20
Cumilative:Distance3.000Time21:21.50Pace7:07.17
Split 5:Distance1.000Time5:17.60Pace5:17.60
Cumilative:Distance4.000Time26:39.10Pace6:39.77
 
Leg 3:Distance2.678Time19:33.30Pace7:18.13
Cool-down with a mini-tempo at the end.
Split 1:Distance1.813Time14:30.20Pace7:59.98
Cumilative:Distance1.813Time14:30.20Pace7:59.98
Split 2:Distance0.750Time4:24.10Pace5:52.13
Cumilative:Distance2.563Time18:54.30Pace7:22.57
Split 3:Distance0.115Time0:39.00Pace5:39.13
Cumilative:Distance2.678Time19:33.30Pace7:18.13
 
Leg 4:Distance0.500Time4:51.00Pace9:42.00
With Matthew.

Camouflage Crocs 1 Miles: 10.42
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.070.000.370.3710.81

Fast Running Friend Workout - 2017-03-22 12:01:09
Workout Totals: Distance10.820Time1:21:17.60Pace7:30.79
600 meter time trials at the Orem High track today. Everybody got a PR. Benjamin helped with pacing.

Stephen ran 2:32.8 - splits 50, 51, 51. William 2:09.8 - splits 41,45,43. Jacob - 1:52.6 - splits 37, 37, 38. Joseph 1:51.8, splits 37, 37, 37.

Benjamin's assignment was to run 1:48 as evenly as possible - he got 1:49.

I stayed with Jacob, then caught up to Joseph.

Usual runs otherwise.
Leg 1:Distance0.248Time2:10.00Pace8:44.19
With the gang including Matthew.
Leg 2:Distance0.373Time2:32.80Pace6:49.65
With Stephen and Benjamin.
Leg 3:Distance0.373Time2:09.80Pace5:47.99
With William and Benjamin
Leg 4:Distance0.125Time1:09.00Pace9:12.00
Recovery jog.
Leg 5:Distance0.373Time1:52.60Pace5:01.88
Paced Joseph and Jacob - with Benjamin.
Split 1:Distance0.373Time1:51.80Pace4:59.73
Cumilative:Distance0.373Time1:51.80Pace4:59.73
Joseph's time.
Split 2:Distance0.000Time0:00.80Pace0:00.00
Cumilative:Distance0.373Time1:52.60Pace5:01.88
Waiting for Jacob.
 
Leg 6:Distance0.248Time2:11.80Pace8:51.45
With Matthew.
Leg 7:Distance1.000Time7:46.60Pace7:46.60
With Jacob.
Leg 8:Distance2.040Time15:21.80Pace7:31.86
With Benjamin and Jacob.
Leg 9:Distance2.040Time16:30.90Pace8:05.74
With Benjamin and Joseph.
Leg 10:Distance4.000Time29:32.30Pace7:23.07
Mostly alone - first little bit with Benjamin.

Camouflage Crocs 1 Miles: 10.82
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.580.000.000.0010.58

Fast Running Friend Workout - 2017-03-23 09:07:52
Workout Totals: Distance10.580Time1:20:48.30Pace7:38.25
Usual runs, except Stephen got a course record on the 2.04 course running 16:40.
Leg 1:Distance0.500Time4:45.50Pace9:31.00
With Matthew.
Leg 2:Distance2.040Time16:40.00Pace8:10.20
With Benjamin, Stephen, Jacob, and William.
Leg 3:Distance1.000Time7:09.10Pace7:09.10
With Benjamin, Jacob and William.
Leg 4:Distance1.000Time6:54.70Pace6:54.70
With Benjamin and Jacob.
Leg 5:Distance4.000Time29:58.40Pace7:29.60
With Benjamin and Joseph.
Leg 6:Distance2.040Time15:20.60Pace7:31.27
With Benjamin.

Camouflage Crocs 1 Miles: 10.58
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.820.001.003.7510.57

Fast Running Friend Workout - 2017-03-24 09:05:40
Workout Totals: Distance10.565Time1:18:37.80Pace7:26.55
Benjamin and I did 3x1.25 in the canyon going down, then up, then down again. I got 6:40, 7:38, 6:52. He got 6:00, 6:52, 5:57. Then we did a mile+ pickup during the cool-down at 5:35 pace, which was rather ironic - I was essentially running my interval pace, but it felt a lot easier because I had Benjamin with me.

Kids ran their usual distances, except Julia who fell after running about 1.5 and twisted her ankle. She will be out for a few days.
Leg 1:Distance2.300Time18:31.60Pace8:03.30
Warm-up.
Leg 2:Distance1.250Time6:40.40Pace5:20.32
First interval.
Leg 3:Distance3.500Time24:34.70Pace7:01.34
the rest of the workout.
Split 1:Distance0.500Time4:51.10Pace9:42.20
Cumilative:Distance0.500Time4:51.10Pace9:42.20
Split 2:Distance1.250Time7:38.50Pace6:06.80
Cumilative:Distance1.750Time12:29.60Pace7:08.34
Split 3:Distance0.500Time5:12.90Pace10:25.80
Cumilative:Distance2.250Time17:42.50Pace7:52.22
Split 4:Distance1.250Time6:52.20Pace5:29.76
Cumilative:Distance3.500Time24:34.70Pace7:01.34
 
Leg 4:Distance3.015Time24:01.00Pace7:57.94
Cool-down with a pickup at the end.
Split 1:Distance1.900Time17:49.60Pace9:22.95
Cumilative:Distance1.900Time17:49.60Pace9:22.95
Split 2:Distance1.000Time5:35.10Pace5:35.10
Cumilative:Distance2.900Time23:24.70Pace8:04.38
Split 3:Distance0.115Time0:36.30Pace5:15.65
Cumilative:Distance3.015Time24:01.00Pace7:57.94
 
Leg 5:Distance0.500Time4:50.10Pace9:40.20
With Matthew.

Camouflage Crocs 1 Miles: 10.56
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.600.003.000.0015.60

Fast Running Friend Workout - 2017-03-25 20:29:10
Workout Totals: Distance15.600Time1:56:48.00Pace7:29.23
Today Benjamin was endowed in the Provo Temple. Running wise, the kids ran in the morning, but Benjamin and I ran in the afternoon when we got home. It was raining. We ran 15 miles with a 3 mile tempo on the 3 mile stretch from Nunn's Park in 17:21 (5:54, 5:49, 5:38). It felt good in spite of being wet. This week for some reason every time I ran with Benjamin it was way easier than when I ran alone - that is the case every time, but for some reason this week the difference appears to be more than normal.
Leg 1:Distance15.100Time1:51:50.00Pace7:24.37
With Benjamin.
Split 1:Distance9.720Time1:13:39.00Pace7:34.63
Cumilative:Distance9.720Time1:13:39.00Pace7:34.63
Distance getting wet.
Split 2:Distance3.000Time17:21.00Pace5:47.00
Cumilative:Distance12.720Time1:31:00.00Pace7:09.25
Tempo run.
Split 3:Distance2.380Time20:50.00Pace8:45.21
Cumilative:Distance15.100Time1:51:50.00Pace7:24.37
Back to the house.
 
Leg 2:Distance0.500Time4:58.00Pace9:56.00
With Matthew.

Camouflage Crocs 1 Miles: 15.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Fast Running Friend Workout - 2017-03-27 09:10:46
Workout Totals: Distance10.500Time1:22:39.90Pace7:52.37
Usual distances for everybody except for Julia who was injured.
Leg 1:Distance4.000Time30:39.80Pace7:39.95
With Benjamin and Jacob.
Leg 2:Distance6.000Time47:13.10Pace7:52.18
With Benjamin - Joseph ran the first 2 with us.
Leg 3:Distance0.500Time4:47.00Pace9:34.00
With Matthew.

Camouflage Crocs 1 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.720.005.000.0012.72

Fast Running Friend Workout - 2017-03-28 08:03:34
Workout Totals: Distance12.720Time1:33:23.80Pace7:20.55
Did a workout with Benjamin today. We ran a 4 mile tempo down the canyon. I was hoping Benjamin would be able to go under 20:00, and I would be able to average 5:36 (22:24), but we got some headwind, and also I think both of us were a bit short on sleep. So Benjamin ran 20:18 (5:00,5:06,5:06,5:06) while I got 22:56(5:35,5:42,5:45,5:53). Then I felt we needed a little bit of uphill practice, so I had him pace me through a mile in 5:53, which felt easier than it normally does. Then I realized that the head wind the other way was a lot stronger that what it seemed.

Benjamin ended up with 10, I ran 2 additional miles with Joseph + 0.5 with Matthew. Kids otherwise ran their usual distances except Julia who wobbled through a quarter mile testing the waters.
Leg 1:Distance2.530Time20:02.80Pace7:55.42
Warm-up.
Leg 2:Distance4.000Time22:56.50Pace5:44.12
Tempo run down the canyon.
Leg 3:Distance3.650Time29:32.20Pace8:05.53
Cool-down with a mile pickup uphill.
Split 1:Distance0.750Time7:28.90Pace9:58.53
Cumilative:Distance0.750Time7:28.90Pace9:58.53
Split 2:Distance1.000Time5:53.40Pace5:53.40
Cumilative:Distance1.750Time13:22.30Pace7:38.46
Pickup.
Split 3:Distance1.900Time16:09.90Pace8:30.47
Cumilative:Distance3.650Time29:32.20Pace8:05.53
 
Leg 4:Distance2.040Time15:56.40Pace7:48.82
With Joseph.
Leg 5:Distance0.500Time4:55.90Pace9:51.80
With Matthew.

Camouflage Crocs 1 Miles: 12.72
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.190.000.500.5010.19

Fast Running Friend Workout - 2017-03-29 09:00:22
Workout Totals: Distance10.184Time1:11:10.60Pace6:59.34
800 time trials today on the track with the kids. Stephen did not have a good one - ran 3:34.7, splits 50,52,58,54. Really lost it between 400 and 600. William ran a solid PR breaking 3:00 for the first time. Joseph and Jacob ran small PRs - 2:36.2 for Joseph and 2:37.0 for Jacob. Splits 38, 38, 40, 40 for Joseph, 38,39,41,39 for Jacob. Benjamin helped me pace. Usual distances for everybody except Julia - she wobbled through a quarter or so testing the waters.
Leg 1:Distance0.100Time0:46.70Pace7:47.00
False start with Matthew.
Leg 2:Distance0.100Time0:45.80Pace7:38.00
A little jog.
Leg 3:Distance0.496Time3:34.70Pace7:12.86
Stephen's time trial.
Leg 4:Distance0.248Time2:10.10Pace8:44.60
With Matthew.
Leg 5:Distance0.496Time2:57.60Pace5:58.06
With William.
Leg 6:Distance0.248Time2:21.20Pace9:29.35
With Matthew.
Leg 7:Distance0.496Time2:37.00Pace5:16.53
Joseph and Jacob's time trial.
Split 1:Distance0.496Time2:36.20Pace5:14.92
Cumilative:Distance0.496Time2:36.20Pace5:14.92
Joseph's time.
Split 2:Distance0.000Time0:00.80Pace0:00.00
Cumilative:Distance0.496Time2:37.00Pace5:16.53
Jacob's time.
 
Leg 8:Distance1.000Time7:27.50Pace7:27.50
Leg 9:Distance7.000Time48:30.00Pace6:55.71
Part with Benjamin.

Camouflage Crocs 1 Miles: 10.18
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.240.000.000.0010.24

Fast Running Friend Workout - 2017-03-30 08:21:37
Workout Totals: Distance10.240Time1:19:32.00Pace7:46.02
Usual day, usual distances for everybody except Julia.
Leg 1:Distance0.200Time2:20.50Pace11:42.50
False start with Matthew and Benjamin.
Leg 2:Distance2.040Time17:26.40Pace8:32.94
With Stephen, Jacob, William, and Benjamin.
Leg 3:Distance1.000Time7:08.00Pace7:08.00
With William and Benjamin.
Leg 4:Distance1.000Time6:34.80Pace6:34.80
With Jacob and Benjamin.
Leg 5:Distance0.500Time4:46.00Pace9:32.00
With Matthew and Benjamin for real.
Leg 6:Distance5.500Time41:16.30Pace7:30.24
With Benjamin.

Camouflage Crocs 1 Miles: 10.24
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Fast Running Friend Workout - 2017-03-31 09:26:31
Workout Totals: Distance10.500Time1:19:46.60Pace7:35.87
Usual distances for everybody except Joseph and Julia. Joseph had a cold, ran 3. Julia is still recovering from foot sprain, I think she was able to hobble through 0.5 today.
Leg 1:Distance3.000Time22:41.80Pace7:33.93
With William and Jacob.
Leg 2:Distance1.000Time6:49.90Pace6:49.90
With Jacob.
Leg 3:Distance3.000Time23:27.20Pace7:49.07
With Joseph.
Leg 4:Distance3.000Time21:51.20Pace7:17.07
Alone.
Leg 5:Distance0.500Time4:56.50Pace9:53.00
With Matthew.

Camouflage Crocs 1 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
251.871.6832.7315.72302.00
Camouflage Crocs 1 Miles: 301.98
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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