Breaking the Wall

April 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, and Mary.  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: 155.72 Year: 1615.26
Saucony Type A Lifetime Miles: 606.85
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 120.59
Black Crocs 2 Lifetime Miles: 2604.35
Khaki Crocs 1 Lifetime Miles: 1046.69
Camouflage Crocs 1 Lifetime Miles: 1379.16
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
229.295.2539.6110.77284.92
Camouflage Crocs 1 Miles: 284.93
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.833.257.370.0015.45

Fast Running Friend Workout - 2017-04-01 07:37:16
Workout Totals: Distance15.445Time1:46:46.30Pace6:54.78
Did a workout with Benjamin. We started earlier to be able to make it to General Conference. Benjamin broke a mental barrier today. For some time he has struggled with the 20:00 barrier in our 4 mile tempo. Today he broke it running 19:51 (5:00, 5:00, 4:57, 4:54). I also had a decent run - 22:16 (5:24, 5:34, 5:35, 5:43) though I lost some steam in the last mile.

Then we jogged a bit and did a moderate pace tempo for a bit over 6.5 miles running up the canyon for 3.25 at 6:34 pace, and then down the canyon at 5:48 pace. The wind blowing out of the canyon was fairly strong today.

Kids ran their usual distances except for Julia who ran only 1 mile today (recovering from foot sprain).

During the warm-up we met a runner who had served a mission in Barcelona and was trained at the Madrid Missionary Training Center, the same one that Benjamin is going to. This was quite remarkable for us as we both wanted to learn more about it, and there are not a whole lot of people out there that have been to that MTC.
Leg 1:Distance2.530Time21:31.90Pace8:30.63
Warm-up.
Leg 2:Distance4.000Time22:16.50Pace5:34.12
Tempo run.
Leg 3:Distance1.800Time17:00.80Pace9:27.11
Recovery.
Leg 4:Distance6.615Time40:48.70Pace6:10.17
Light distance tempo run.
Split 1:Distance3.250Time21:20.60Pace6:34.03
Cumilative:Distance3.250Time21:20.60Pace6:34.03
Uphill.
Split 2:Distance3.250Time18:50.00Pace5:47.69
Cumilative:Distance6.500Time40:10.60Pace6:10.86
Downhill.
Split 3:Distance0.115Time0:38.10Pace5:31.30
Cumilative:Distance6.615Time40:48.70Pace6:10.17
Tempoed all the way to the car.
 
Leg 5:Distance0.500Time5:08.40Pace10:16.80
With Matthew.

Camouflage Crocs 1 Miles: 15.45
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. Watched the General Conference.

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 - 2017-04-03 08:45:21
Workout Totals: Distance10.500Time1:25:31.50Pace8:08.71
Cough and sore throat are attacking our family. Joseph and Benjamin picked something up. Benjamin still ran 10 today. Joseph did only 3. Otherwise usual distances.
Leg 1:Distance1.000Time7:48.70Pace7:48.70
With Stephen, Jacob, and Benjamin.
Leg 2:Distance3.000Time24:40.40Pace8:13.47
With William, Jacob, and Benjamin.
Leg 3:Distance6.000Time48:11.80Pace8:01.97
With Benjamin.
Leg 4:Distance0.500Time4:50.60Pace9:41.20
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
7.120.000.003.7510.87

Fast Running Friend Workout - 2017-04-04 13:37:50
Workout Totals: Distance10.875Time1:20:57.90Pace7:26.70
Did 6x0.625 in the canyon with Benjamin alternating directions. Benjamin had a cold, so instead of doing his own workout he paced me. I was able to do all downhill ones under 3:20 and all uphill ones under 3:38 with the fastest being 3:32.

Julia jogged a mile. Joseph and William had colds, so they ran reduced distances. Stephen, Jacob, and Jenny did their regular runs.
Leg 1:Distance2.150Time17:13.40Pace8:00.65
Warm-up.
Leg 2:Distance4.375Time29:02.20Pace6:38.22
6x0.625 workout
Split 1:Distance0.625Time3:18.30Pace5:17.28
Cumilative:Distance0.625Time3:18.30Pace5:17.28
Split 2:Distance0.125Time1:24.80Pace11:18.40
Cumilative:Distance0.750Time4:43.10Pace6:17.47
Split 3:Distance0.625Time3:36.80Pace5:46.88
Cumilative:Distance1.375Time8:19.90Pace6:03.56
Split 4:Distance0.125Time1:40.70Pace13:25.60
Cumilative:Distance1.500Time10:00.60Pace6:40.40
Split 5:Distance0.625Time3:19.10Pace5:18.56
Cumilative:Distance2.125Time13:19.70Pace6:16.33
Split 6:Distance0.125Time1:39.60Pace13:16.80
Cumilative:Distance2.250Time14:59.30Pace6:39.69
Split 7:Distance0.625Time3:37.70Pace5:48.32
Cumilative:Distance2.875Time18:37.00Pace6:28.52
Split 8:Distance0.125Time1:50.40Pace14:43.20
Cumilative:Distance3.000Time20:27.40Pace6:49.13
Split 9:Distance0.625Time3:17.40Pace5:15.84
Cumilative:Distance3.625Time23:44.80Pace6:33.05
Split 10:Distance0.125Time1:45.10Pace14:00.80
Cumilative:Distance3.750Time25:29.90Pace6:47.97
Split 11:Distance0.625Time3:32.30Pace5:39.68
Cumilative:Distance4.375Time29:02.20Pace6:38.22
 
Leg 3:Distance3.850Time29:57.80Pace7:46.96
Cool-down.
Leg 4:Distance0.500Time4:44.50Pace9:29.00
With Matthew.

Camouflage Crocs 1 Miles: 10.88
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.9310.43

Fast Running Friend Workout - 2017-04-05 11:30:34
Workout Totals: Distance10.427Time1:16:14.50Pace7:18.71
Did 1000 time trial with Jacob today. Benjamin helped me pace. He ran 3:18.0 with the splits of 77, 81, 40.

Stephen did 800 time trial, but missed his record by 2 seconds running 3:30.3. The splits were 1:42/1:48.

Then Jacob and I raced our friend Amy who is staying at our house in 100 meters. I thought she would run around 16.0-16.5, so it we would just cruise along, but she was faster, so we ended up racing. She and I ended up with 14.8, Jacob ran a PR of 14.9 - first time under 15.0. I was surprised I was able to find 14.8 in me - I had not run this fast on the track in probably 5 years.

Then Jacob and I paced Amy through 400 meters. I figured we should target 76, but that ended up being too optimistic - we opened with 38, but then she only had 42 in the second 200, and ended up with 80.6. Her goal is to break 6:00 in the mile. I gave her some encouragement to run consistent mileage to build endurance.

Otherwise everybody did usual distances except Julia - she was still at 1 mile, I think.
Leg 1:Distance0.125Time1:06.00Pace8:48.00
Warm-up.
Leg 2:Distance0.496Time3:30.30Pace7:03.99
Stephen's 800.
Leg 3:Distance0.250Time2:05.50Pace8:22.00
400 with Matthew.
Leg 4:Distance0.621Time3:18.00Pace5:18.84
Paced Jacob over 1000 with Benjamin's help.
Leg 5:Distance0.375Time3:26.10Pace9:09.60
Recovery jog.
Leg 6:Distance0.250Time2:02.90Pace8:11.60
Matthew started this one with us but did not finish.
Leg 7:Distance0.062Time0:14.80Pace3:58.33
100 with Jacob and Amy.
Split 1:Distance0.062Time0:14.80Pace3:58.33
Cumilative:Distance0.062Time0:14.80Pace3:58.33
Split 2:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance0.062Time0:14.80Pace3:58.33
 
Leg 8:Distance0.500Time4:07.40Pace8:14.80
2 recovery laps with Jacob to give Amy time to rest before the 400.
Leg 9:Distance0.248Time1:20.60Pace5:25.00
Paced Amy with Jacob's help over 400.
Leg 10:Distance1.500Time11:40.80Pace7:47.20
With Jacob.
Leg 11:Distance6.000Time43:22.10Pace7:13.68
Alone.

Camouflage Crocs 1 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
10.500.000.000.0010.50

Fast Running Friend Workout - 2017-04-06 09:36:48
Workout Totals: Distance10.500Time1:22:21.90Pace7:50.66
More or less usual day except for the sick/injured kids. Joseph, William, and Stephen were on reduced mileage. Julia I think was able to run 1 mile.
Leg 1:Distance6.000Time47:56.30Pace7:59.38
With Jenny.
Leg 2:Distance4.000Time29:27.90Pace7:21.98
Alone.
Leg 3:Distance0.500Time4:57.70Pace9:55.40
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
10.540.000.000.0010.54

Fast Running Friend Workout - 2017-04-07 09:32:16
Workout Totals: Distance10.540Time1:17:49.70Pace7:23.05
Usual day. Joseph was back to normal mileage. Julia I think got up to 1.5. William did 2 if I remember right, Stephen 1.
Leg 1:Distance4.000Time29:33.80Pace7:23.45
With Jacob and Benjamin.
Leg 2:Distance4.000Time28:29.00Pace7:07.25
With Joseph.
Leg 3:Distance2.040Time14:55.40Pace7:18.92
Alone.
Leg 4:Distance0.500Time4:51.50Pace9:43.00
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
16.350.000.000.0016.35

Fast Running Friend Workout - 2017-04-08 13:41:59
Workout Totals: Distance16.350Time1:57:20.00Pace7:10.58
It was raining in the morning, so Benjamin and I went to the temple, and then ran in the afternoon. He was still not fully recovered from his cold, so I just had him pace me through a 6 mile tempo run. We got some serious headwind, even drafting behind Benjamin 5:51 pace was all I could do. I did a total of 16+, he just did 12. Younger kids ran their usual distances on their own except for William, Stephen, and Julia who were on reduced mileage.
Leg 1:Distance4.900Time39:05.30Pace7:58.63
Warm-up with Benjamin.
Leg 2:Distance6.000Time35:08.80Pace5:51.47
Tempo run with Benjamin.
Leg 3:Distance1.400Time12:39.50Pace9:02.50
Cool-down with Benjamin.
Leg 4:Distance4.050Time30:26.40Pace7:30.96
More distance alone.

Camouflage Crocs 1 Miles: 16.35
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. Fast Sunday.

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 - 2017-04-10 08:55:29
Workout Totals: Distance10.500Time1:18:32.30Pace7:28.79
Usual mileage today for most of us except for Julia. Julia is up to 2, I believe. I paced Sarah through the mile down the canyon in 7:23 (3:33, 3:50) in the middle of her regular 5. This is quite an achievement for her. Bella is only 6 months old, and Sarah is now 41 years old and has given birth to ten children. This reminds me that our family has been greatly blessed by the Lord. We have always had sufficient for our needs and been in good health. The older I get the less inclined I feel to take this for granted. I have felt the hand of the Lord in a number of ways. Sometimes He would show us what to do, sometimes he would just align the circumstances, and often both in perfect harmony.
Leg 1:Distance3.500Time25:43.60Pace7:21.03
Alone.
Leg 2:Distance1.000Time7:23.60Pace7:23.60
With Sarah and Jenny.
Leg 3:Distance1.500Time11:42.60Pace7:48.40
With Jenny.
Leg 4:Distance4.000Time28:58.10Pace7:14.52
Alone.
Leg 5:Distance0.500Time4:44.40Pace9:28.80
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
4.620.006.110.0010.73

Fast Running Friend Workout - 2017-04-11 07:47:29
Workout Totals: Distance10.735Time1:16:43.30Pace7:08.81
Did a workout with Benjamin. First 2 miles down the canyon. He got 9:49, I got 10:57. Both of us struggled on this 2 mile tempo. I am suspecting the lack of warm-up. Benjamin had a target of running 4:40 pace for the first mile, then the best pace to the finish. He only made it to 0.5 at 4:40 pace, then 4:51 at the mile, and 4:58 for the second mile. My goal was to run the first mile in 5:20, and then the best pace for the second. I had similar issues - 2:39 at 0.5, 5:24 at 1 mile, and then 5:33 for the second mile.

Then we rested a bit and ran 6:00 for 1 mile up the canyon with Benjamin pacing me. Then we rested some more and ran 3 down the canyon in 17:00 with the splits of 5:46, 5:46, 5:28. I had no problem running 5:28 for the last mile, in fact it was somewhat of an accident.

Younger kids ran their usual distances on their own. Julia is up to 3 miles now.
Leg 1:Distance1.250Time10:11.30Pace8:09.04
Warm-up.
Leg 2:Distance2.000Time10:57.60Pace5:28.80
Leg 3:Distance6.985Time50:47.80Pace7:16.34
Split 1:Distance0.500Time4:57.50Pace9:55.00
Cumilative:Distance0.500Time4:57.50Pace9:55.00
Split 2:Distance1.000Time6:00.60Pace6:00.60
Cumilative:Distance1.500Time10:58.10Pace7:18.73
Up with Benjamin.
Split 3:Distance2.375Time22:13.20Pace9:21.35
Cumilative:Distance3.875Time33:11.30Pace8:33.88
Split 4:Distance3.000Time17:00.40Pace5:40.13
Cumilative:Distance6.875Time50:11.70Pace7:18.07
Tempo down with Benjamin.
Split 5:Distance0.110Time0:36.10Pace5:28.18
Cumilative:Distance6.985Time50:47.80Pace7:16.34
A little more tempo to the car.
 
Leg 4:Distance0.500Time4:46.60Pace9:33.20
With Matthew.

Camouflage Crocs 1 Miles: 10.73
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.000.0010.75

Fast Running Friend Workout - 2017-04-12 09:17:00
Workout Totals: Distance10.750Time1:24:05.80Pace7:49.38
Joseph, Jacob, and Stephen did a mile time trial today on the track at Orem High. There was some smoke in the air which I think affected performance. Stephen opened with 1:45 lap, and then struggled with breathing finishing in 7:48. Joseph ran 5:35 missing his PR by 5 seconds. Jacob got a 0.7 PR running 5:38.0. Splits were - Joseph - 81,83,85,84, Jacob - 81,84,87,84. We really need to work on the third lap with both of them.

Other kids ran with Jenny.
Leg 1:Distance1.000Time7:48.20Pace7:48.20
With Stephen and Benjamin.
Leg 2:Distance0.250Time2:07.70Pace8:30.80
With Benjamin, Joseph, and Jacob.
Leg 3:Distance1.000Time5:38.00Pace5:38.00
Paced Jacob in the mile time trial.
Leg 4:Distance3.000Time25:35.10Pace8:31.70
With Joseph.
Leg 5:Distance5.000Time38:05.80Pace7:37.16
Part with Benjamin.
Leg 6:Distance0.500Time4:51.00Pace9:42.00
With Matthew.

Camouflage Crocs 1 Miles: 10.75
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 - 2017-04-13 09:24:22
Workout Totals: Distance10.500Time1:21:29.20Pace7:45.64
Usual runs for everybody except for William who stepped on a stick and hurt his foot. He could not run at all. Julia is back to normal mileage - 4 miles.
Leg 1:Distance10.000Time1:16:45.00Pace7:40.50
Part with Joseph, part with Benjamin, part alone.
Leg 2:Distance0.500Time4:44.20Pace9:28.40
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
5.510.003.002.3410.85

Fast Running Friend Workout - 2017-04-14 08:23:50
Workout Totals: Distance10.857Time1:19:31.60Pace7:19.50
Did a workout with Benjamin. More or less a repeat of what we did on Tuesday. Except we changed a few things around. First, we threw in a warm-up tempo mile in 5:44 down the canyon. Then for the first 2 miler since Benjamin forgot his watch, I gave him mine. It was an odd experience to run a tempo without a watch. I held back a bit on purpose knowing that I would be running it again paced by Benjamin and with a watch when I can do better. I thought I was going to get something around 11:20 or even slower, but I ended up with 11:12. Benjamin was able to hit the first mile in 4:42, but then I had this feeling "the work is done" and ran the next two quarters in 80 and 78, then sped up to 75 for the last two which gave him 5:08 for the second mile and 9:50 total. Next Tuesday I will tell him the work is not done until he gets to 1.25 in 5:53.

Then he paced me through a mile in 5:52 uphill. This has dual purpose - to practice uphill running at a fast pace, and to assess the wind.

Then remembering how well my final tempo went on Tuesday which was supposed to be light I decided to just give a good push and make it my main tempo. So I told Benjamin to pace me roughly for 11:00, but I adjusted his pacing based on how I felt. We were running into fairly significant headwind, but Benjamin covered me quite well. I was able to run 10:44 with the splits of 5:21, 5:23, last quarter in 79.

Younger kids ran on their own. Julia is back to normal mileage. William did just 1 mile as his foot is still not 100% recovered.
Leg 1:Distance3.348Time25:23.30Pace7:34.99
Split 1:Distance1.848Time14:46.90Pace7:59.92
Cumilative:Distance1.848Time14:46.90Pace7:59.92
Split 2:Distance1.000Time5:44.70Pace5:44.70
Cumilative:Distance2.848Time20:31.60Pace7:12.44
Split 3:Distance0.500Time4:51.70Pace9:43.40
Cumilative:Distance3.348Time25:23.30Pace7:34.99
 
Leg 2:Distance2.000Time11:12.90Pace5:36.45
2 mile tempo down the canyon.
Split 1:Distance1.750Time9:50.70Pace5:37.54
Cumilative:Distance1.750Time9:50.70Pace5:37.54
Benjamin's split.
Split 2:Distance0.250Time1:22.20Pace5:28.80
Cumilative:Distance2.000Time11:12.90Pace5:36.45
My finish.
 
Leg 3:Distance3.541Time26:12.50Pace7:24.08
Recovery with 1 mile interval up the canyon.
Split 1:Distance0.654Time5:14.00Pace8:00.12
Cumilative:Distance0.654Time5:14.00Pace8:00.12
Split 2:Distance1.000Time5:52.80Pace5:52.80
Cumilative:Distance1.654Time11:06.80Pace6:43.14
Split 3:Distance1.887Time15:05.70Pace7:59.97
Cumilative:Distance3.541Time26:12.50Pace7:24.08
 
Leg 4:Distance1.343Time10:44.50Pace7:59.90
2 mile tempo down - paced by Benjamin.
Leg 5:Distance0.125Time1:18.30Pace10:26.40
Jog to the car.
Leg 6:Distance0.500Time4:40.10Pace9:20.20
With Matthew.

Camouflage Crocs 1 Miles: 10.86
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.004.000.0015.50

Fast Running Friend Workout - 2017-04-15 11:35:47
Workout Totals: Distance15.500Time1:54:30.20Pace7:23.24
This morning our whole family went to a baptism. We met a couple - their names are Todd and Elena - at Sprouts last week. Elena is a Russian immigrant. They told us they were getting baptized and invited us to their baptism.

So we ran a bit later. Benjamin and I did 15 miles with two tempos in the middle that were supposed to be light, but I felt good, so they ended up being quite fast. The first one was 2 miles uphill in 11:49 (5:55, 5:54), second 2 miles down in 10:59 (5:32, 5:27). The wind was blowing into the canyon, but with Benjamin's help I was able to deal with it in the second tempo. Last quarter was 79.

Younger kids ran their usual distances.

Today I felt more energy than normal. I did an experiment - decided to make sure I eat one sweet potato a day - started a couple of days ago. I recall in 2003 for a couple of months I ate one of those daily and that coincided with a running breakthrough. I am wondering if perhaps sweet potatoes have some nutrients that I naturally lack. I will try this for a few months to see what happens.
Leg 1:Distance15.000Time1:49:44.70Pace7:18.98
With Benjamin, part with Joseph.
Split 1:Distance2.280Time18:00.70Pace7:53.99
Cumilative:Distance2.280Time18:00.70Pace7:53.99
With Benjamin and Joseph - easy.
Split 2:Distance2.000Time11:49.20Pace5:54.60
Cumilative:Distance4.280Time29:49.90Pace6:58.20
Tempo uphill - Joseph ran the first 300 or so.
Split 3:Distance5.630Time45:02.90Pace8:00.09
Cumilative:Distance9.910Time1:14:52.80Pace7:33.36
Easy.
Split 4:Distance2.000Time10:59.60Pace5:29.80
Cumilative:Distance11.910Time1:25:52.40Pace7:12.61
Tempo downhill.
Split 5:Distance3.090Time23:52.30Pace7:43.53
Cumilative:Distance15.000Time1:49:44.70Pace7:18.98
Back to the house.
 
Leg 2:Distance0.500Time4:45.50Pace9:31.00
With Matthew.

Camouflage Crocs 1 Miles: 15.50
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
10.520.000.000.0010.52

Fast Running Friend Workout - 2017-04-17 07:51:12
Workout Totals: Distance10.520Time1:21:13.00Pace7:43.21
10 total, paced Sarah through 1.5 down the canyon in 11:31. Usual distances for the kids.
Leg 1:Distance1.220Time11:36.90Pace9:31.23
Warm-up with Sarah.
Leg 2:Distance1.500Time11:31.90Pace7:41.27
Paced Sarah through 1.5 down the canyon. We had some headwind which I tried to block. Splits 3:45,3:46,4:00.
Leg 3:Distance2.280Time15:46.80Pace6:55.26
Alone to the house.
Leg 4:Distance5.000Time37:04.90Pace7:24.98
With Benjamin and Jacob to the car.
Leg 5:Distance0.000Time0:00.00Pace0:00.00
Leg 6:Distance0.520Time5:12.50Pace10:00.96
With Matthew

Camouflage Crocs 1 Miles: 10.52
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.420.006.130.0010.55

Fast Running Friend Workout - 2017-04-18 07:55:33
Workout Totals: Distance10.555Time1:14:49.70Pace7:05.36
Did a workout with Benjamin. Total of 6 miles of tempo running. We started with 1 mile warm-up down the canyon in 5:50. Then jogged half a mile and ran 2 - he got 9:44 (4:50, 4:54), 11:07 (5:33, 5:34) for me. Then we jogged 0.5, ran 1 up the canyon in 5:53, then after some more rest 2 down the canyon. Benjamin got 9:56 (5:00, 4:56), myself 11:03 (5:33, 5:30). Headwind on the downhill repeats.

Kids did their usual distances on their own except for Matthew who was stubborn today and ended up not running.
Leg 1:Distance3.250Time24:55.60Pace7:40.18
Warm-up with a tempo pickup down.
Split 1:Distance1.750Time14:24.60Pace8:14.06
Cumilative:Distance1.750Time14:24.60Pace8:14.06
Split 2:Distance1.000Time5:50.10Pace5:50.10
Cumilative:Distance2.750Time20:14.70Pace7:21.71
Split 3:Distance0.500Time4:40.90Pace9:21.80
Cumilative:Distance3.250Time24:55.60Pace7:40.18
 
Leg 2:Distance2.000Time11:07.10Pace5:33.55
First 2 mile interval.
Leg 3:Distance2.825Time23:28.00Pace8:18.41
Recovery with an uphill tempo mile in the middle.
Split 1:Distance0.500Time5:10.80Pace10:21.60
Cumilative:Distance0.500Time5:10.80Pace10:21.60
Split 2:Distance1.000Time5:53.60Pace5:53.60
Cumilative:Distance1.500Time11:04.40Pace7:22.93
Split 3:Distance1.325Time12:23.60Pace9:21.21
Cumilative:Distance2.825Time23:28.00Pace8:18.41
 
Leg 4:Distance0.130Time0:46.00Pace5:53.85
False start.
Leg 5:Distance0.130Time1:16.20Pace9:46.15
Return after the false start.
Leg 6:Distance2.000Time11:03.90Pace5:31.95
Second tempo interval.
Leg 7:Distance0.220Time2:12.90Pace10:04.09
Brief cool-down.

Camouflage Crocs 1 Miles: 10.55
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 - 2017-04-19 08:29:02
Workout Totals: Distance10.243Time1:14:05.50Pace7:14.00
Total of 10 for me and Benjamin today, time trials for the younger kids. Jenny , Julia, and Matthew ran easy. Benjamin helped me pace. Stephen got a PR - 7:23.0, splits 1:50, 1:49, 1:53, 1:48. William ran a small PR - 6:24.1 improving by 0.7 - splits 93, 97, 97, 94. Joseph and Jacob struggled - I think both mostly mentally. We went through the first lap in 81, too fast, but should not have been a killer. Then Joseph started struggling and slowed down a lot. Jacob must have had sympathy pains and also slowed down. Joseph stopped at the 600 meter mark complaining that his legs felt like they were going to collapse. Jacob kept going, but all the commotion knocked him out of rhythm and produced an 89 lap. Benjamin and I tried to get him back on pace, but after you have run an 89 and imagined that it was hard, it is extremely hard to go much faster. So he ran 84, 83, but that only gave him 5:40.8, 2.8 slower than his record. To help them with the mental issues I had them run a 2000 with a rough target pace of 90 seconds per lap. They opened in 93, then sped up. Joseph ended up with 7:27, Jacob 7:32.

The idea of that 2000 was this. The mind optimizes for the minimum pain. If you know you are running just 1 mile with no consequences for slowing down when you should not, the mind will imagine their is more pain than there really is and will trick you into slowing down. However, if you know there will be more distance should you run the interval slower, then the pain optimizer might be tricked into ignoring it because giving it too much attention will result in more pain later. It does not always work, but it is worth a try. We'll see what happens next week.
Leg 1:Distance0.500Time4:32.40Pace9:04.80
With Matthew.
Leg 2:Distance1.000Time7:23.00Pace7:23.00
Stephen's time trial.
Leg 3:Distance1.000Time5:40.80Pace5:40.80
Jacob's time trial.
Leg 4:Distance1.000Time6:24.10Pace6:24.10
William's time trial.
Leg 5:Distance0.500Time4:39.30Pace9:18.60
Recovery jog with Joseph and Jacob.
Leg 6:Distance1.243Time7:32.80Pace6:04.28
2000 with Joseph and Jacob.
Leg 7:Distance5.000Time37:53.10Pace7:34.62
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
10.000.000.000.0010.00

Fast Running Friend Workout - 2017-04-20 07:21:14
Workout Totals: Distance10.000Time1:13:11.10Pace7:19.11
Usual day, usual runs except for Matthew who had a fit and refused to run.
Leg 1:Distance10.000Time1:13:11.10Pace7:19.11
With Benjamin.

Camouflage Crocs 1 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.520.000.000.0010.52

Fast Running Friend Workout - 2017-04-21 08:31:08
Workout Totals: Distance10.520Time1:22:18.10Pace7:49.40
Turned 44 today. This gave me a chance to reflect on the blessings of my life. The most important blessing that I received was the testimony of the Lord Jesus Christ and His Restored Gospel in our day. From that flowed other blessing.
First came Sarah who was willing to be my wife and raise the children with me. Then came the children, ten so far. My family is a precious gift from the Lord.

I have been blessed with the knowledge of how to maintain good health and how to help my family members do so. I have also been blessed with gift of persistence which has made the gift of knowledge effective. It also helps me teach the children and deal with all the frustrations and setbacks.

Assuming the regular life span, I am about half way through the marathon that we call life on the earth. If so, I hope to endure well in the second half and return to the Lord in due course of time with something that He would approve of.

Running wise, I paced Sarah through 1.5 miles down the canyon with the first 1.25 in 7:59 as evenly as possible, and then a kick in 1:47 (7:08 pace). Benjamin, Jacob, and I ran to get the car afterwards. Otherwise, usual distances for the kids.
Leg 1:Distance1.220Time11:34.20Pace9:29.02
Warm-up with Sarah.
Leg 2:Distance1.500Time11:46.90Pace7:51.27
Paced Sarah through her tempo run.
Leg 3:Distance2.280Time14:59.80Pace6:34.65
Alone to the house.
Leg 4:Distance5.000Time39:17.20Pace7:51.44
With Benjamin and Jacob.
Leg 5:Distance0.520Time4:40.00Pace8:58.46
With Matthew.

Camouflage Crocs 1 Miles: 10.52
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.560.007.000.2515.81

Fast Running Friend Workout - 2017-04-22 08:53:57
Workout Totals: Distance15.810Time1:54:25.70Pace7:14.26
Did a workout with Benjamin. The plan was to do 6 down the canyon, but part of the trail was blocked, so we had to setting for 2x3 + some extra fast running. The wind was friendly for about 1.5 of the first interval, then became largely unfriendly afterwards.

In the first I had Benjamin run fast, in the second he paced me. He ran 14:51 (4:54, 5:00, 4:57), I got 16:35 (5:25, 5:32, 5:38). In the second one we ran 16:29 (5:32, 5:31, 5:26).

During the warm-up we did a quarter at roughly the target pace (79) - mine was quicker than the target pace, Benjamin fell asleep and ran 77.

We ran a good portion of our recovery between the tempos with a runner named Mark who is in the Air Force National Guard.

We also did an uphill mile to our house at the very end in 5:51 to practice uphill running in the state of fatigue.

Younger kids ran their usual Saturday distances. Jenny did a mile pickup down the canyon in 6:18 with the sluggish start (3:19) but a fast finish (2:59). Joseph was supposed to be her pacer, but he found himself in a bad mood again and dropped out after the first half mile.
Leg 1:Distance2.600Time21:06.80Pace8:07.23
Warm-up.
Leg 2:Distance0.750Time5:46.70Pace7:42.27
A quarter pickup + some jogging.
Split 1:Distance0.250Time1:19.50Pace5:18.00
Cumilative:Distance0.250Time1:19.50Pace5:18.00
Split 2:Distance0.500Time4:27.20Pace8:54.40
Cumilative:Distance0.750Time5:46.70Pace7:42.27
 
Leg 3:Distance3.000Time16:35.80Pace5:31.93
First tempo.
Leg 4:Distance3.000Time26:40.70Pace8:53.57
Recovery.
Leg 5:Distance3.000Time16:29.20Pace5:29.73
Second tempo.
Leg 6:Distance0.900Time8:35.80Pace9:33.11
Jog to the car.
Leg 7:Distance2.040Time14:28.40Pace7:05.69
More distance at the house with a quick uphill mile at the end.
Split 1:Distance1.040Time8:36.50Pace8:16.63
Cumilative:Distance1.040Time8:36.50Pace8:16.63
Split 2:Distance1.000Time5:51.90Pace5:51.90
Cumilative:Distance2.040Time14:28.40Pace7:05.69
 
Leg 8:Distance0.520Time4:42.30Pace9:02.88

Camouflage Crocs 1 Miles: 15.81
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
10.520.000.000.0010.52

Fast Running Friend Workout - 2017-04-24 08:29:23
Workout Totals: Distance10.520Time1:23:25.80Pace7:55.84
Usual day, usual runs for everybody.
Leg 1:Distance1.000Time7:56.90Pace7:56.90
With Benjamin, Jacob, and Stephen.
Leg 2:Distance3.000Time23:40.20Pace7:53.40
With Benjamin, Jacob, and William.
Leg 3:Distance6.000Time47:04.90Pace7:50.82
With Benjamin.
Leg 4:Distance0.520Time4:43.80Pace9:05.77
With Matthew.

Camouflage Crocs 1 Miles: 10.52
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.020.002.003.5010.52

Fast Running Friend Workout - 2017-04-25 13:51:21
Workout Totals: Distance10.520Time1:17:24.20Pace7:21.46
Did a workout with Benjamin. We were originally planning 3x1 mile with 0.25 recovery down the canyon, but the wind was blowing the wrong way, so we decided to do some uphill practice instead. The wind actually ended up being not that terrible as verified by our downhill post-workout tempo.

Benjamin got 5:11, 5:15, 5:12. I got 5:46, 5:52, 5:54. Then we jogged half a mile and did a 2 mile downhill tempo. I told Benjamin to lead me at 5:52 pace, but I felt better than I thought I would, so I asked him to increase the pace. We ended up with 11:08 (5:37, 5:31), which goes to show the downhill headwind was not too bad/uphill tailwind not too helpful.

Kids ran their usual distances.
Leg 1:Distance2.000Time15:10.40Pace7:35.20
Warm-up + 2x400 pickups down the canyon.
Split 1:Distance1.000Time8:02.10Pace8:02.10
Cumilative:Distance1.000Time8:02.10Pace8:02.10
Split 2:Distance0.250Time1:20.20Pace5:20.80
Cumilative:Distance1.250Time9:22.30Pace7:29.84
Split 3:Distance0.125Time1:04.00Pace8:32.00
Cumilative:Distance1.375Time10:26.30Pace7:35.49
Split 4:Distance0.250Time1:20.50Pace5:22.00
Cumilative:Distance1.625Time11:46.80Pace7:14.95
Split 5:Distance0.375Time3:23.60Pace9:02.93
Cumilative:Distance2.000Time15:10.40Pace7:35.20
 
Leg 2:Distance3.500Time23:37.50Pace6:45.00
3x1 mile up the canyon with 0.25 recovery.
Split 1:Distance1.000Time5:46.30Pace5:46.30
Cumilative:Distance1.000Time5:46.30Pace5:46.30
Split 2:Distance0.250Time2:51.50Pace11:26.00
Cumilative:Distance1.250Time8:37.80Pace6:54.24
Split 3:Distance1.000Time5:52.50Pace5:52.50
Cumilative:Distance2.250Time14:30.30Pace6:26.80
Split 4:Distance0.250Time3:13.00Pace12:52.00
Cumilative:Distance2.500Time17:43.30Pace7:05.32
Split 5:Distance1.000Time5:54.20Pace5:54.20
Cumilative:Distance3.500Time23:37.50Pace6:45.00
 
Leg 3:Distance4.500Time34:02.50Pace7:33.89
Cool-down spiced up with a 2 mile tempo down the canyon.
Split 1:Distance0.500Time4:56.50Pace9:53.00
Cumilative:Distance0.500Time4:56.50Pace9:53.00
Split 2:Distance2.000Time11:08.30Pace5:34.15
Cumilative:Distance2.500Time16:04.80Pace6:25.92
Split 3:Distance2.000Time17:57.70Pace8:58.85
Cumilative:Distance4.500Time34:02.50Pace7:33.89
 
Leg 4:Distance0.520Time4:33.80Pace8:46.54
With Matthew.

Camouflage Crocs 1 Miles: 10.52
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 - 2017-04-26 09:20:20
Workout Totals: Distance10.500Time1:19:54.80Pace7:36.65
Usual day, usual distances.
Leg 1:Distance4.000Time30:42.30Pace7:40.57
I think this one was with Benjamin and Jacob.
Leg 2:Distance6.000Time44:19.30Pace7:23.22
Alone.
Leg 3:Distance0.500Time4:53.20Pace9:46.40

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
6.002.002.000.0010.00

Fast Running Friend Workout - 2017-04-27 09:32:29
Workout Totals: Distance10.000Time1:14:34.20Pace7:27.42
Some kids did two mile runs down the canyon. Jenny ran 12:25 (6:13,6:12), Jacob ran a course PR of 11:37 (5:51, 5:46), Joseph made it with Jacob to 1.25, then had some combination of leg and emotional issues, and jogged in at around 6:40 pace. William ran 13:08, I think 6:36/6:32 splits. Stephen ran 1 mile down in 7:17. I ran with Jacob, and then with Jenny. Benjamin paced William. Jenny paced Stephen.
Leg 1:Distance0.500Time4:25.90Pace8:51.80
With Matthew.
Leg 2:Distance0.400Time3:45.00Pace9:22.50
Warm-up with the kids.
Leg 3:Distance2.000Time11:37.10Pace5:48.55
Pacing Jacob.
Leg 4:Distance2.000Time17:15.80Pace8:37.90
Back to the car with Joseph and Jacob.
Leg 5:Distance0.100Time0:53.00Pace8:50.00
Some jogging with Jenny.
Leg 6:Distance2.000Time12:25.20Pace6:12.60
Paced Jenny.
Leg 7:Distance2.000Time16:54.30Pace8:27.15
Back to the car with Jenny.
Leg 8:Distance1.000Time7:17.90Pace7:17.90
Alone.

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
10.500.000.000.0010.50

Fast Running Friend Workout - 2017-04-28 08:27:45
Workout Totals: Distance10.500Time1:18:40.00Pace7:29.52
Usual day, usual distanced. Benjamin ran 8 to be fresh for the 5000 on Saturday.
Leg 1:Distance1.000Time7:45.20Pace7:45.20
With Stephen, Joseph, and Jacob.
Leg 2:Distance3.000Time23:19.00Pace7:46.33
With William, Joseph, and Jacob.
Leg 3:Distance6.000Time42:54.60Pace7:09.10
Alone.
Leg 4:Distance0.500Time4:41.20Pace9:22.40
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
9.770.002.000.0011.77

Fast Running Friend Workout - 2017-04-29 08:00:55
Workout Totals: Distance11.770Time1:45:45.60Pace8:59.13
Benjamin raced Clarence Robinson Invitation 5000 today. I recorded his splits. It was windy. He was doing well up until 4000, then mentally fell apart when he lost contact, slowed down to 3:17 for the last 1 K, and ended up with 15:52.62. Otherwise I think he was physically capable of around 15:40-15:45.

We ran 5.3 with him, Joseph, and Jacob in the morning, then I did his warm-up and cool-down with him, and then did 4 more at home with the last 2 in 11:35 last mile being uphill.

Other kids ran their usual Saturday distances.
Leg 1:Distance5.300Time41:47.00Pace7:53.02
With Benjamin, Joseph, and Jacob.
Leg 2:Distance1.500Time12:07.60Pace8:05.07
Warm-up with Benjamin.
Leg 3:Distance0.000Time15:52.60Pace0:00.00
Benjamin's splits.
Split 1:Distance0.000Time1:11.90Pace0:00.00
Cumilative:Distance0.000Time1:11.90Pace0:00.00
Split 2:Distance0.000Time1:15.60Pace0:00.00
Cumilative:Distance0.000Time2:27.50Pace0:00.00
Split 3:Distance0.000Time1:13.60Pace0:00.00
Cumilative:Distance0.000Time3:41.10Pace0:00.00
Split 4:Distance0.000Time1:13.70Pace0:00.00
Cumilative:Distance0.000Time4:54.80Pace0:00.00
Split 5:Distance0.000Time1:15.70Pace0:00.00
Cumilative:Distance0.000Time6:10.50Pace0:00.00
Split 6:Distance0.000Time1:16.80Pace0:00.00
Cumilative:Distance0.000Time7:27.30Pace0:00.00
Split 7:Distance0.000Time1:17.10Pace0:00.00
Cumilative:Distance0.000Time8:44.40Pace0:00.00
Split 8:Distance0.000Time1:16.60Pace0:00.00
Cumilative:Distance0.000Time10:01.00Pace0:00.00
Split 9:Distance0.000Time2:34.90Pace0:00.00
Cumilative:Distance0.000Time12:35.90Pace0:00.00
Split 10:Distance0.000Time1:21.00Pace0:00.00
Cumilative:Distance0.000Time13:56.90Pace0:00.00
Split 11:Distance0.000Time1:19.30Pace0:00.00
Cumilative:Distance0.000Time15:16.20Pace0:00.00
Split 12:Distance0.000Time0:36.40Pace0:00.00
Cumilative:Distance0.000Time15:52.60Pace0:00.00
 
Leg 4:Distance0.450Time4:37.70Pace10:17.11
Cool-down.
Leg 5:Distance0.520Time4:49.60Pace9:16.92
With Matthew.
Leg 6:Distance4.000Time26:31.10Pace6:37.77
Alone, tempo last 2 miles.
Split 1:Distance2.000Time14:55.90Pace7:27.95
Cumilative:Distance2.000Time14:55.90Pace7:27.95
Split 2:Distance2.000Time11:35.20Pace5:47.60
Cumilative:Distance4.000Time26:31.10Pace6:37.77
 

Camouflage Crocs 1 Miles: 11.77
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
229.295.2539.6110.77284.92
Camouflage Crocs 1 Miles: 284.93
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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