Breaking the Wall

May 2014

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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: 153.57 Year: 3129.18
Saucony Type A Lifetime Miles: 621.04
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 120.59
Camouflage Crocs 2 Lifetime Miles: 938.88
Red Crocs Lifetime Miles: 897.09
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
316.387.1250.154.80378.45
Green Crocs 7 Miles: 377.93
Night Sleep Time: 221.50Nap Time: 3.00Total Sleep Time: 224.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.040.003.000.0012.04

Fast Running Friend Workout - 2014-05-01 07:10:01
Workout Totals
Distance Time Pace
12.040 1:30:01.80 7:28.65
Total of 12. Benjamin did 7, Joseph and Jacob 2, William 1, Julia 3, Jenny 4. I did a 3 tempo run on my nasty hilly out and back course.
Leg 1
Distance Time Pace Comment
7 55:32.90. 7:56.13 With Benjamin.
Split# Distance Time Pace Comment
1 7.000 55:32.90 7:56.13  
Leg 2
Distance Time Pace Comment
2.04 16:48.00. 8:14.12 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 2.040 16:48.00 8:14.12  
Leg 3
Distance Time Pace Comment
3 17:40.90. 5:53.63 Tempo run.
Split# Distance Time Pace Comment
1 3.000 17:40.90 5:53.63  

Green Crocs 7 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 - 2014-05-02 07:19:14
Workout Totals
Distance Time Pace
12.000 1:35:06.90 7:55.57
Total of 12. Benjamin did 9, Jenny 4, Julia 3, Joseph 3, Jacob 3, William 1.
Leg 1
Distance Time Pace Comment
9 1:09:51.00. 7:45.67 With Benjamin.
Split# Distance Time Pace Comment
1 9.000 1:09:51.00 7:45.67  
Leg 2
Distance Time Pace Comment
3 25:15.90. 8:25.30 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 3.000 25:15.90 8:25.30  

Green Crocs 7 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.541.506.250.0022.29

Fast Running Friend Workout - 2014-05-03 08:42:01
Workout Totals
Distance Time Pace
22.290 2:47:03.40 7:29.68
Total of 22.3. This was not planned, just happened to work out this way with the kids runs. Did 6.25 tempo with Benjamin down the canyon in 34:50. He was having issues with the side ache - the plus of that is that I was able to keep up, the minus is that it does not look good for Utah Valley. Benjamin did 14, Jenny 4, Julia 3.5, Joseph and Jacob 2, William 1.
Leg 1
Distance Time Pace Comment
3.3 26:18.20. 7:58.24 Warm-up with Benjamin from the Canyon Glen Park to Vivian Park.
Split# Distance Time Pace Comment
1 3.300 26:18.20 7:58.24  
Leg 2
Distance Time Pace Comment
6.25 34:50.30. 5:34.45 Tempo run down the canyon. We had to stop a couple of times to work out Benjamin's side stitch. I used to think the problem was fuel related, but this time it was definitely not fuel. Probably that he just does not know how to breathe. 5:30 was close to an all out mile two years ago, so when his legs move that fast his breathing muscles are moving very hard even though they do not have to. We'll see if maybe a different breathing technique could fix this.
Split# Distance Time Pace Comment
1 6.250 34:50.30 5:34.45  
Leg 3
Distance Time Pace Comment
4.5 37:43.70. 8:23.04 Cool-down with Benjamin.
Split# Distance Time Pace Comment
1 4.500 37:43.70 8:23.04  
Leg 4
Distance Time Pace Comment
2.04 16:31.10. 8:05.83 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 2.040 16:31.10 8:05.83  
Leg 5
Distance Time Pace Comment
5.2 41:53.80. 8:03.42 Back to the car. 3.5 with Julia, then 1.5 tempo up the canyon, and a little jog to the car after that.
Split# Distance Time Pace Comment
1 3.500 30:44.00 8:46.86  
2 1.500 9:18.70 6:12.47 This was tough. It got warm, I was running uphill, and I had already put in a lot of distance. Could not move.
3 0.200 1:51.10 9:15.50  
Leg 6
Distance Time Pace Comment
1 9:46.30. 9:46.30 With William.
Split# Distance Time Pace Comment
1 1.000 9:46.30 9:46.30  

Green Crocs 7 Miles: 22.29
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest.  Fast Sunday. Talked to my mother on Skype. Went to church. Took Matthew for a walk in the afternoon.

Night Sleep Time: 6.50Nap Time: 1.00Total Sleep Time: 7.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-05-05 07:23:54
Workout Totals
Distance Time Pace
12.000 1:32:23.20 7:41.93
Total of 12. Benjamin did 9, Jenny 2, Julia 2, Joseph and Jacob 3, William 1. Julia had some back pain from sleeping at the wrong angle. Jenny ran less to be fresh for AP Psychology which she took today. On Friday she is taking AP English Language/Composition test.
Leg 1
Distance Time Pace Comment
9 1:07:30.10. 7:30.01 With Benjamin.
Split# Distance Time Pace Comment
1 9.000 1:07:30.10 7:30.01  
Leg 2
Distance Time Pace Comment
3 24:53.10. 8:17.70 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 3.000 24:53.10 8:17.70  

Green Crocs 7 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
7.500.003.501.5012.50

Total of 12.5. Did a workout with Benjamin down the Provo Canyon. FIrst 3.5 - I got 19:56, he got 19:30. Then some jogging and a fast mile. He got 4:54, I got 5:14.8. Then a cooldown. He ended up with 10.5 miles. I ran 2 more with Julia.

Last night we found out that Benjamin got a 4-year full-tuition scholarship to BYU on the condition of maitaning 3.6 GPA. He hopefully will not need 4 years given that he is currently a sophomore. This shows that a purely home-schooled 15-year-old student can go at least to BYU on a scholarship without ever obtaining a high school diploma. This is an important breakthrough - if not in policy, then at least in thinking. Many families that would otherwise be home schooling send their kids to public schools because they are afraid that colleges will discriminate against home schooled students with no credentials that can only come from some kind of an educational establishment. Our exprience shows this is not the case.

Green Crocs 7 Miles: 12.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2014-05-07 07:30:44
Workout Totals
Distance Time Pace
12.000 1:27:47.80 7:18.98
Total of 12. Benjamin did 9, Jenny 4, Julia 3, Joseph and Jacob 3, William 1. Benjamin and I did a 2 mile tempo down the canyon in the freezing rain. Details below.
Leg 1
Distance Time Pace Comment
4.7 34:49.80. 7:24.64 Warm-up. Well, it started as a warm-up, but it became more of a cool-down as it started to rain.
Split# Distance Time Pace Comment
1 4.700 34:49.80 7:24.64  
Leg 2
Distance Time Pace Comment
2 11:00.80. 5:30.40  
Split# Distance Time Pace Comment
1 2.000 11:00.80 5:30.40 I led through most of the first mile in 5:22, then Benjamin took over. I made it another quarter mile with him, and then I began to freeze and my legs and feet started feeling numb. I slowed down to 85 and 88 over the last two quarters which gave me 5:38 for the last mile. Benjamin managed 5:18 for the last mile finishing in 10:40.
Leg 3
Distance Time Pace Comment
2.3 17:46.40. 7:43.65 Death march to the house due to being completely drenched - as they say in Russian, like a wet chicken. Once we got there I changed clothes, and warmed myself up for about 30 minutes before I could run again.
Split# Distance Time Pace Comment
1 2.300 17:46.40 7:43.65  
Leg 4
Distance Time Pace Comment
3 24:10.80. 8:03.60 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 3.000 24:10.80 8:03.60  

Green Crocs 7 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2014-05-08 07:43:04
Workout Totals
Distance Time Pace
13.000 1:44:21.00 8:01.62
Total of 13. Benjamin did 9, Joseph and Jacob 3, Julia 3, William 1, Jenny 4.
Leg 1
Distance Time Pace Comment
3 25:14.30. 8:24.77 With Benjamin, David, Joseph and Jacob.
Split# Distance Time Pace Comment
1 3.000 25:14.30 8:24.77  
Leg 2
Distance Time Pace Comment
6 44:57.70. 7:29.62 With Benjamin, David ran the first mile with us then turned around.
Split# Distance Time Pace Comment
1 6.000 44:57.70 7:29.62  
Leg 3
Distance Time Pace Comment
1 9:17.30. 9:17.30 With William.
Split# Distance Time Pace Comment
1 1.000 9:17.30 9:17.30  
Leg 4
Distance Time Pace Comment
3 24:51.70. 8:17.23 With Julia.
Split# Distance Time Pace Comment
1 3.000 24:51.70 8:17.23  

Green Crocs 7 Miles: 13.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-05-09 08:00:01
Workout Totals
Distance Time Pace
12.000 1:31:05.50 7:35.46
Jenny took the AP English test today, so that made the run a little different that normal. She ran 2 miles. I did 12. Benjamin did 9, Joseph and Jacob 2, William 1.
Leg 1
Distance Time Pace Comment
7 54:25.10. 7:46.44 With Benjamin.
Split# Distance Time Pace Comment
1 7.000 54:25.10 7:46.44  
Leg 2
Distance Time Pace Comment
1 6:48.30. 6:48.30 Alone.
Split# Distance Time Pace Comment
1 1.000 6:48.30 6:48.30  
Leg 3
Distance Time Pace Comment
4 29:52.10. 7:28.02 Pushed Matthew in the stroller.
Split# Distance Time Pace Comment
1 4.000 29:52.10 7:28.02  

Green Crocs 7 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.800.006.250.0020.05

Fast Running Friend Workout - 2014-05-10 08:25:08
Workout Totals
Distance Time Pace
20.050 2:25:40.20 7:15.92
Total of 20. Did a 6.25 tempo with Benjamin down the canyon starting at Vivian Park. He overcame his side ache issues and set a 10 K PR. Benjamin did 14, Jenny 4, Julia 3, Joseph and Jacob 3, William 1. Details below.
Leg 1
Distance Time Pace Comment
3.3 25:59.30. 7:52.52 Warm-up.
Split# Distance Time Pace Comment
1 3.300 25:59.30 7:52.52  
Leg 2
Distance Time Pace Comment
6.25 34:45.70. 5:33.71 Benjamin got 33:48, so around 33:36 10 K split gapping me by 57 seconds over the last 3.25 miles. I paced the first mile, then Benjamin took over. Our splits were 5:28, 5:27, 5:23 - that did me in, after than Benjamin ran 5:22,5:23,5:26. I did 5:40,5:41,5:41. This was a positive for both of us. For me I think it was the best tempo run of the year. For Benjamin this was a breakthrough in endurance - he overcame the side ache issue which started to concern me a lot - how in the world is he going to race the UVM Half if he gets a side ache as early as 3 going as slow as 5:30? He also averaged 5 seconds per mile faster than he did over the first 6 miles of Phoenix and said he felt much better. We had 394 feet of elevation drop here, 1.2% grade, but we were at 5000 feet average for the workout.
Split# Distance Time Pace Comment
1 6.250 34:45.70 5:33.71  
Leg 3
Distance Time Pace Comment
4.5 38:11.20. 8:29.16 More distance with Benjamin - back to the house.
Split# Distance Time Pace Comment
1 4.500 38:11.20 8:29.16  
Leg 4
Distance Time Pace Comment
6 46:44.00. 7:47.33 Back to the car alone with a little detour to make it 20 total.
Split# Distance Time Pace Comment
1 6.000 46:44.00 7:47.33  

Green Crocs 7 Miles: 20.05
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. While we were there Sarah's Mother's Day present cleaned the living room. I got her an iRobot Roomba 595 which we gave the nickname of Noo Noo. The kids sang in the Primary Mother's Day program, all that were Primary age that is, except William. He refused, saying: "I do not want people to tell me I am cute. I just want money!" Brief and up to the point. I wonder how in the world we manage to get him out on a run every day - he has never missed for reasons of attitude since he started - and in particular how we got him to run 8:00 mile. I suppose the price for getting a talented kid is that you need to figure out how to deal with his personality.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-05-12 07:30:13
Workout Totals
Distance Time Pace
12.000 1:30:14.50 7:31.21
Total of 12. Benjamin did 9, Jenny 4, Julia 3, Joseph and Jacob 3, William 1. Benjamin volunteered a faster aerobic run pace, which I take as a sign of improved endurance along with his 5:24 tempo run pace over 6.25 miles on Saturday.
Leg 1
Distance Time Pace Comment
9 1:05:37.80. 7:17.53 With Benjamin.
Split# Distance Time Pace Comment
1 9.000 1:05:37.80 7:17.53  
Leg 2
Distance Time Pace Comment
3 24:36.70. 8:12.23 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 3.000 24:36.70 8:12.23  

Green Crocs 7 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.830.990.000.3713.19

Fast Running Friend Workout - 2014-05-13 08:34:17
Workout Totals
Distance Time Pace
13.190 1:42:28.10 7:46.12
Today was the day of time trials. Benjamin set a new family record in 1000 meters - 2:48.8, beating mine from the time I was 18 by 0.2. Joseph set an 800 record - 2:55.8, and Jacob repeated his 800 record of 3:03.0. Benjamin did 9, Joseph and Jacob 3, William 1, Jenny 4, Julia 3.
Leg 1
Distance Time Pace Comment
1.436 12:40.50. 8:49.60 Warm-up with strides.
Split# Distance Time Pace Comment
1 1.000 8:33.00 8:33.00  
2 0.062 0:17.20 4:37.42  
3 0.062 0:47.00 12:38.06  
4 0.062 0:16.60 4:27.74  
5 0.250 2:46.70 11:06.80  
Leg 2
Distance Time Pace Comment
0.512 2:48.80. 5:29.69 Benjamin's 1000 time trial. I ran the last 600 with him but he dropped me in the kick and gapped me by about 2 seconds. My 600 was a little under 1:45. His splits are below.
Split# Distance Time Pace Comment
1 0.070 0:31.60 7:31.43  
2 0.070 0:34.40 8:11.43  
3 0.124 0:34.40 4:37.42  
4 0.124 0:35.30 4:44.68  
5 0.124 0:33.10 4:26.94  
Leg 3
Distance Time Pace Comment
0.25 2:34.00. 10:16.00 Recovery jog.
Split# Distance Time Pace Comment
1 0.250 2:34.00 10:16.00  
Leg 4
Distance Time Pace Comment
0.496 3:03.00. 6:08.95 Benjamin and I paced Jacob in the 800. He opened in 44, then 46, then the wind messed him up in the next 200 - 48, then he kicked in 45, but it was not enough to break the record, but good enough to repeat it.
Split# Distance Time Pace Comment
1 0.496 3:03.00 6:08.95  
Leg 5
Distance Time Pace Comment
0.496 2:55.80. 5:54.44 Benjamin and I paced Joseph in his time trial. He opened in 42, then 44, then the wind got to him and he ran 46, but then he recovered and kicked in 43 - new record by 2.3 seconds.
Split# Distance Time Pace Comment
1 0.496 2:55.80 5:54.44  
Leg 6
Distance Time Pace Comment
1.5 13:13.90. 8:49.27 Back to the house.
Split# Distance Time Pace Comment
1 1.500 13:13.90 8:49.27  
Leg 7
Distance Time Pace Comment
4.5 37:09.80. 8:15.51 More distance with Benjamin.
Split# Distance Time Pace Comment
1 4.500 37:09.80 8:15.51  
Leg 8
Distance Time Pace Comment
4 28:02.30. 7:00.57 More distance alone - went a little quicker.
Split# Distance Time Pace Comment
1 4.000 28:02.30 7:00.57  

Green Crocs 7 Miles: 13.19
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2014-05-14 07:25:55
Workout Totals
Distance Time Pace
12.000 1:35:12.30 7:56.02
Total of 12.5. Benjamin did 9, Joseph and Jacob 3, William 1, Julia 3, Jenny 4. Stephen asked to take me to the track today, so I did. We ran a 400 in 2:37 without him holding the hand. I suspected he could go faster on second attempt, and he agreed and ran 2:35. He is now excited to start training every day.
Leg 1
Distance Time Pace Comment
9 1:10:02.20. 7:46.91  
Split# Distance Time Pace Comment
1 9.000 1:10:02.20 7:46.91  
Leg 2
Distance Time Pace Comment
3 25:10.10. 8:23.37  
Split# Distance Time Pace Comment
1 3.000 25:10.10 8:23.37  

Green Crocs 7 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.002.0012.50

Fast Running Friend Workout - 2014-05-15 07:48:55
Workout Totals
Distance Time Pace
12.500 1:39:28.40 7:57.47
12.5 total. Benjamin did 9, Jenny 4, Julia 3, Joseph 3, Jacob 2, William 2, Stephen 0.5. David joined us for the first 3 miles. Benjamin and I did a 2 mile tempo run. William set a new mile record of 7:52.4 going under 8:00 for the first time in his life. To put this in context, William will be 5 years and 7 months old on May 24th. Benjamin ran 7:58.8 on the track at 5 years 11 months. Jacob ran 8:00.4 at 5 years and almost 9 months, and then 7:27.8 the day before turning 6. Joseph did not break 8:00 until he was 6.5 but I attribute this more to his defiant personality than to the lack of athletic talent. So William so far is ahead of Jacob, which is quite remarkable because Jacob is very obedient and William has a defiant personality that is much worse that Joseph's. Details below.
Leg 1
Distance Time Pace Comment
4.7 40:18.10. 8:34.49 Warm-up.
Split# Distance Time Pace Comment
1 4.700 40:18.10 8:34.49  
Leg 2
Distance Time Pace Comment
2 10:27.60. 5:13.80 The tempo run. I set the pace in the first 0.7 or so, then Benjamin pulled alongside and eventually took the lead. Our first mile was 5:15. I was hanging on for dear life, but was able to maintain contact. We closed in 5:12 - Benjamin gapped me by about half a second in the last 100 meters. Overall I am very happy with the result - this is my fastest 2 mile time of the year. I was not sure I could even break 10:40, so being 12.4 seconds faster is very good.
Split# Distance Time Pace Comment
1 2.000 10:27.60 5:13.80  
Leg 3
Distance Time Pace Comment
2.3 19:15.40. 8:22.35 Back to the house.
Split# Distance Time Pace Comment
1 2.300 19:15.40 8:22.35  
Leg 4
Distance Time Pace Comment
0.5 5:41.90. 11:23.80 With Stephen.
Split# Distance Time Pace Comment
1 0.500 5:41.90 11:23.80  
Leg 5
Distance Time Pace Comment
1 8:26.20. 8:26.20 With William, Julia, Joseph, and Jacob. I asked William at the start if he wanted to get his record, but he declined. Nevertheless, as soon as we finished he said he was full of energy and wanted to try for his record even though this would mean running one more mile.
Split# Distance Time Pace Comment
1 1.000 8:26.20 8:26.20  
Leg 6
Distance Time Pace Comment
1 7:52.40. 7:52.40 William's record run on the little boy course (out and back), assisted by Jacob, Joseph, and Julia. He opened in 1:56, then lost concentration and ran 2:03, with 3:59 at half way. At that point all of us started cheering him with increased energy and he picked up the pace with 2:00 for the next quarter. In the last quarter he smelled the barn and kicked in 1:53.
Split# Distance Time Pace Comment
1 1.000 7:52.40 7:52.40  
Leg 7
Distance Time Pace Comment
1 7:26.80. 7:26.80 With Joseph and Julia. I told them they were not allowed to run this one slower than their little brother.
Split# Distance Time Pace Comment
1 1.000 7:26.80 7:26.80  

Green Crocs 7 Miles: 12.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2014-05-16 07:25:38
Workout Totals
Distance Time Pace
12.500 1:40:43.20 8:03.46
Total of 12.5. Benjamin did 9, Joseph and Jacob 3, William 1, Jenny 4, Julia 2.
Leg 1
Distance Time Pace Comment
9 1:09:41.30. 7:44.59 With Benjamin.
Split# Distance Time Pace Comment
1 9.000 1:09:41.30 7:44.59  
Leg 2
Distance Time Pace Comment
3 25:47.70. 8:35.90 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 3.000 25:47.70 8:35.90  
Leg 3
Distance Time Pace Comment
0.5 5:14.20. 10:28.40 With Stephen
Split# Distance Time Pace Comment
1 0.500 5:14.20 10:28.40  

Green Crocs 7 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
18.600.000.900.5020.00

20 miles total. Benjamin did 11.5, Jenny 4, Julia and Joseph 3, Jacob 2, William 1, Stephen 0.75. Benjamin and I started the 8 mile tempo, but he felt he just did not have it in him today, so we stopped it around 0.9 into it. Instead I had him run an all quarter on the trail to measure his speed. He did better than I expected - 55.9 - I was expecting something like 58.0 even accounting for the 1% downhill grade. I was fun to watch him disappear as I ran a 67 quarter myself. I was originally planning on running full speed, but I pressed the wrong button, then got flustered by it, and could not find the motivation to sprint, so I just coasted as I watch him in awe.  55.9 even on a aided quarter at the age of early 15 is a very promising result. Barring a health disaster Benjamin will have at least 53.0 on the track as an adult, which with his fiber type - if you see him sprint you will know he does not have a whole lot of fast twitch fibers - is very very promising for longer distances.

Later today we had a medical emergency. Sarah went with the younger kids (all expect Benjamin and Jenny) to the Thanksgiving Point. Apparently William throughout the day did not drink enough water, and passed out or as the doctor described it entered the altered state of consciousness.  We are suspecting he might have a pre-disposition to seizures under some kind of distress - when he was three he had a febrile seizure. This time he was breathing but his face was pale and he was not responsive otherwise. They called the ambulance, and took him to Timpanogos Hospital. He began to come out of it on the way, and started talking once he got there. At the ER he drank some juice and was normal after that. He remembers everything and was able to describe the events. He said he saw some colors, his vision was blurry, his heart was beating very fast, and he felt too weak to talk. We are going to see a neurologist and possibly do an EEG to see if we can get to the root cause of this. What was special about the day is that it was the first time this year the temperatures were over 80F and it got there fast - the morning started at 55 F.

Green Crocs 7 Miles: 20.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-05-19 07:36:21
Workout Totals
Distance Time Pace
12.000 1:35:21.40 7:56.78
Total of 12. Benjamin did 9, Jenny 4, Julia, Joseph, and Jacob 3, William 1, Stephen 0.5.
Leg 1
Distance Time Pace Comment
9 1:09:48.60. 7:45.40 With Benjamin.
Split# Distance Time Pace Comment
1 9.000 1:09:48.60 7:45.40  
Leg 2
Distance Time Pace Comment
0.5 5:22.30. 10:44.60 With Stephen
Split# Distance Time Pace Comment
1 0.500 5:22.30 10:44.60  
Leg 3
Distance Time Pace Comment
1 8:50.40. 8:50.40 With William, Joseph, Jacob, and Julia.
Split# Distance Time Pace Comment
1 1.000 8:50.40 8:50.40  
Leg 4
Distance Time Pace Comment
1.5 11:20.10. 7:33.40 Alone.
Split# Distance Time Pace Comment
1 1.500 11:20.10 7:33.40  

Green Crocs 7 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
8.200.008.000.0016.20

Fast Running Friend Workout - 2014-05-20 08:10:29
Workout Totals
Distance Time Pace
16.200 1:54:39.50 7:04.66
Total of 16.2. Did an 8 mile tempo from a magic spot near Vivian Park to the house with Benjamin. Was able to stay with him until the last quarter. I got 45:24, he did 45:16. Then ran back to the car (4.7 miles) with Joseph.Jacob did 2, William 1, Stephen 0.5, Jenny 4, Julia 2, Joseph 5.2.
Leg 1
Distance Time Pace Comment
3.5 27:43.80. 7:55.37 Warm-up with Benjamin.
Split# Distance Time Pace Comment
1 3.500 27:43.80 7:55.37  
Leg 2
Distance Time Pace Comment
8 45:24.10. 5:40.51 Tempo run with Benjamin. Gave it all I had to keep up, and just did not have it in the last 400 on the uphill. Benjamin struggled, but was strong at the end.
Split# Distance Time Pace Comment
1 8.000 45:24.10 5:40.51  
Leg 3
Distance Time Pace Comment
4.7 41:31.60. 8:50.13 With Joseph. He ended up doing the longest run ever in his life.
Split# Distance Time Pace Comment
1 4.700 41:31.60 8:50.13  

Green Crocs 7 Miles: 16.20
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 - 2014-05-21 07:39:58
Workout Totals
Distance Time Pace
12.500 1:40:05.40 8:00.43
 
Leg 1
Distance Time Pace Comment
9 1:09:07.90. 7:40.88 With Benjamin.
Split# Distance Time Pace Comment
1 9.000 1:09:07.90 7:40.88  
Leg 2
Distance Time Pace Comment
3 25:58.10. 8:39.37  
Split# Distance Time Pace Comment
1 3.000 25:58.10 8:39.37 With Joseph and Jacob.
Leg 3
Distance Time Pace Comment
0.5 4:59.40. 9:58.80 With Stephen. He got his half mile record, but it was holding a hand.
Split# Distance Time Pace Comment
1 0.500 4:59.40 9:58.80  

Green Crocs 7 Miles: 12.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.060.720.000.0012.78

Fast Running Friend Workout - 2014-05-22 07:08:20
Workout Totals
Distance Time Pace
12.772 1:38:51.40 7:44.41
Busy day today because we took William to the neurologist, and then did an ECG, and had an unsuccessful attempt at an EEG, which we will need to redo. However, Joseph and Jacob both got their 800 PRs. Benjamin did 9, Jenny 4, Julia 2, Joseph and Jacob a little less than 3, William 1, Stephen 0.5. Details below.
Leg 1
Distance Time Pace Comment
3.06 21:23.50. 6:59.44 Alone before getting Joseph and Jacob
Split# Distance Time Pace Comment
1 3.060 21:23.50 6:59.44  
Leg 2
Distance Time Pace Comment
1.4 12:14.00. 8:44.29 Warm-up with Joseph and Jacob.
Split# Distance Time Pace Comment
1 1.400 12:14.00 8:44.29  
Leg 3
Distance Time Pace Comment
0.496 2:54.20. 5:51.21  
Split# Distance Time Pace Comment
1 0.496 2:54.20 5:51.21 Joseph's 800 time trial. I paced him. He opened with 42, then 86 high at 400 (44 high), 2:11 at 600 (45), and a kick in 43. New PR by 1.6, also new family non-Benjamin-Dad record, and 9 and under record as well.
Leg 4
Distance Time Pace Comment
0.22 1:23.80. 6:20.91 Jacob's 800 time trial - try 1. He got to 300 in 1:07 and his breathing sounded like he was starting to panic. I knew he would not get the record if he continued, so I told him to stop he could regroup and we would try again.
Split# Distance Time Pace Comment
1 0.220 1:23.80 6:20.91  
Leg 5
Distance Time Pace Comment
0.5 4:01.00. 8:02.00 Jogged 0.5 with Benjamin while Jacob recovered.
Split# Distance Time Pace Comment
1 0.500 4:01.00 8:02.00  
Leg 6
Distance Time Pace Comment
0.496 3:02.30. 6:07.54 Successful Jacob's 800 time trial. New PR by 0.7. I was impressed by his resilience and faith. He had every reason to believe that the second try would be no better than the first - he was not any more fit, just now somewhat tired from the first attempt. But he was able to forget everything and just follow me and Benjamin. This time he did not lose confidence when it got hard and kept a good pace. He opened in 42, then 90 at 400 (48), 2:17 at 600 (47), and a kick in 45. New family record for the ages of 7 and under.
Split# Distance Time Pace Comment
1 0.496 3:02.30 6:07.54  
Leg 7
Distance Time Pace Comment
1.1 10:22.60. 9:26.00 Back to the house.
Split# Distance Time Pace Comment
1 1.100 10:22.60 9:26.00  
Leg 8
Distance Time Pace Comment
0.5 4:54.90. 9:49.80 With Stephen. New hand-held 0.5 record.
Split# Distance Time Pace Comment
1 0.500 4:54.90 9:49.80  
Leg 9
Distance Time Pace Comment
4 29:45.80. 7:26.45 Alone.
Split# Distance Time Pace Comment
1 4.000 29:45.80 7:26.45  
Leg 10
Distance Time Pace Comment
1 8:49.30. 8:49.30 With William. He seems to not be affected at all by his Saturday episode.
Split# Distance Time Pace Comment
1 1.000 8:49.30 8:49.30  

Green Crocs 7 Miles: 12.77
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 - 2014-05-23 07:42:27
Workout Totals
Distance Time Pace
12.500 1:40:19.50 8:01.56
Total of 12.5. Benjamin did 9, Jenny 4, Julia 2, Joseph 3, Jacob 3, William 1, Stephen 0.5.
Leg 1
Distance Time Pace Comment
9 1:10:15.20. 7:48.36 With Benjamin.
Split# Distance Time Pace Comment
1 9.000 1:10:15.20 7:48.36  
Leg 2
Distance Time Pace Comment
3 25:05.20. 8:21.73 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 3.000 25:05.20 8:21.73  
Leg 3
Distance Time Pace Comment
0.5 4:59.10. 9:58.20 With Stephen.
Split# Distance Time Pace Comment
1 0.500 4:59.10 9:58.20  

Green Crocs 7 Miles: 12.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.640.8610.000.0020.50

Fast Running Friend Workout - 2014-05-24 08:43:00
Workout Totals
Distance Time Pace
20.500 2:20:01.50 6:49.83
Total of 20.5. Benjamin did 12, Jenny 4, Julia 3, Joseph 3, Jacob 2, William 1, Stephen 0.5. Benjamin and I did a 10 mile tempo. Details below.
Leg 1
Distance Time Pace Comment
2.1 18:09.50. 8:38.81 Warm-up with Benjamin up South Fork from the Vivian Park.
Split# Distance Time Pace Comment
1 2.100 18:09.50 8:38.81  
Leg 2
Distance Time Pace Comment
10 57:32.50. 5:45.25 10 mile tempo to the house with Benjamin. Was able to hang on for almost 5 miles. After that I was spent, did a couple of of 5:50s, then 5:55, 6:00, and the last uphill mile was 6:10. Benjamin did very well finishing in 55:59 - 5:36 average. Improvement of 17 seconds per mile from last year.
Split# Distance Time Pace Comment
1 10.000 57:32.50 5:45.25  
Leg 3
Distance Time Pace Comment
0.5 5:13.90. 10:27.80 With Stephen.
Split# Distance Time Pace Comment
1 0.500 5:13.90 10:27.80  
Leg 4
Distance Time Pace Comment
7.9 59:05.60. 7:28.81 Back to the car. Did a pickup at 5:52 pace for 0.85 at the very end.
Split# Distance Time Pace Comment
1 7.040 54:02.30 7:40.55  
2 0.860 5:03.30 5:52.67  

Green Crocs 7 Miles: 20.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-05-26 08:15:10
Workout Totals
Distance Time Pace
12.000 1:35:56.40 7:59.70
Total of 12. Benjamin did 9, Joseph and Jacob 3, Julia 2, William 1, Jenny 4.
Leg 1
Distance Time Pace Comment
3 25:08.40. 8:22.80 With Joseph and Jacob
Split# Distance Time Pace Comment
1 3.000 25:08.40 8:22.80  
Leg 2
Distance Time Pace Comment
0.5 4:57.10. 9:54.20 With Stephen
Split# Distance Time Pace Comment
1 0.500 4:57.10 9:54.20  
Leg 3
Distance Time Pace Comment
8.5 1:05:50.90. 7:44.81 With Benjamin
Split# Distance Time Pace Comment
1 8.500 1:05:50.90 7:44.81  

Green Crocs 7 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
11.290.000.250.4311.97

Fast Running Friend Workout - 2014-05-27 07:36:33
Workout Totals
Distance Time Pace
11.972 1:41:30.10 8:28.70
Total of 12. Benjamin did 9, including 400 on the track in 58.9. Jenny did 3, Julia 2, Joseph and Jacob 3, William 1, Stephen 0.5. Joseph and Jacob pushed the pace on their 3 mile run averaging under 7:30.
Leg 1
Distance Time Pace Comment
3 22:24.70. 7:28.23 With Joseph and Jacob. Joseph finished in 22:16. This was the course PR for both.
Split# Distance Time Pace Comment
1 3.000 22:24.70 7:28.23  
Leg 2
Distance Time Pace Comment
1.62 14:39.50. 9:02.90 To the track with Benjamin, did 5 100 meter strides.
Split# Distance Time Pace Comment
1 1.000 8:50.40 8:50.40  
2 0.062 0:18.50 4:58.39  
3 0.062 0:44.20 11:52.90  
4 0.062 0:17.50 4:42.26  
5 0.062 0:52.30 14:03.55  
6 0.062 0:16.70 4:29.35  
7 0.062 0:55.40 14:53.55  
8 0.062 0:15.80 4:14.84  
9 0.062 0:57.30 15:24.19  
10 0.062 0:15.60 4:11.61  
11 0.062 0:55.80 15:00.00  
Leg 3
Distance Time Pace Comment
0.14 0:58.90. 7:00.71 Benjamin's 400. I ran the diagonals to give him splits.
Split# Distance Time Pace Comment
1 0.070 0:28.60 6:48.57  
2 0.070 0:30.30 7:12.86  
Leg 4
Distance Time Pace Comment
1.3 11:08.00. 8:33.85 Jog back home with Benjamin.
Split# Distance Time Pace Comment
1 1.300 11:08.00 8:33.85  
Leg 5
Distance Time Pace Comment
1.02 8:36.60. 8:26.47 Another mile with Benjamin on the big boy course pushing Matthew in the stroller.
Split# Distance Time Pace Comment
1 1.020 8:36.60 8:26.47  
Leg 6
Distance Time Pace Comment
1 9:28.70. 9:28.70 To the track with Benjamin and Jenny.
Split# Distance Time Pace Comment
1 1.000 9:28.70 9:28.70  
Leg 7
Distance Time Pace Comment
0.248 1:23.00. 5:34.68 Jenny's quarter. She did not have it today.
Split# Distance Time Pace Comment
1 0.248 1:23.00 5:34.68  
Leg 8
Distance Time Pace Comment
0.5 4:19.30. 8:38.60 A jog with Benjamin.
Split# Distance Time Pace Comment
1 0.500 4:19.30 8:38.60  
Leg 9
Distance Time Pace Comment
0.124 0:40.40. 5:25.81 Julia's 200. We were originally planning on the 800 but she had diarrhea so we just had her run a quick 200 instead.
Split# Distance Time Pace Comment
1 0.124 0:40.40 5:25.81  
Leg 10
Distance Time Pace Comment
1 9:23.30. 9:23.30 Back to the house.
Split# Distance Time Pace Comment
1 1.000 9:23.30 9:23.30  
Leg 11
Distance Time Pace Comment
0.5 5:17.90. 10:35.80 With Stephen
Split# Distance Time Pace Comment
1 0.500 5:17.90 10:35.80  
Leg 12
Distance Time Pace Comment
1.02 9:17.70. 9:06.76 With William.
Split# Distance Time Pace Comment
1 1.020 9:17.70 9:06.76  
Leg 13
Distance Time Pace Comment
0.5 3:52.10. 7:44.20 Alone.
Split# Distance Time Pace Comment
1 0.500 3:52.10 7:44.20  

Green Crocs 7 Miles: 11.97
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 - 2014-05-28 07:36:06
Workout Totals
Distance Time Pace
12.500 1:41:51.20 8:08.90
Total of 12.5. Benjamin did 9, Jenny 4, Julia 3, Joseph and Jacob 3, William 1, Stephen 0.5.
Leg 1
Distance Time Pace Comment
9 1:10:56.30. 7:52.92 With Benjamin
Split# Distance Time Pace Comment
1 9.000 1:10:56.30 7:52.92  
Leg 2
Distance Time Pace Comment
3 25:25.60. 8:28.53 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 3.000 25:25.60 8:28.53  
Leg 3
Distance Time Pace Comment
0.5 5:29.30. 10:58.60 With Stephen.
Split# Distance Time Pace Comment
1 0.500 5:29.30 10:58.60  

Green Crocs 7 Miles: 12.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.883.050.000.0012.93

Fast Running Friend Workout - 2014-05-29 07:27:53
Workout Totals
Distance Time Pace
12.922 1:44:26.60 8:04.96
Time trial day. Successful 800 for Julia, unsuccessful mile for Joseph and Jacob. Benjamin did 9, Joseph and Jacob 3.5, William 1, Julia 3, Jenny 4, Stephen 0.5. Details below.
Leg 1
Distance Time Pace Comment
1.1 9:34.60. 8:42.36 Warm-up to the track with Joseph and Jacob.
Split# Distance Time Pace Comment
1 1.100 9:34.60 8:42.36  
Leg 2
Distance Time Pace Comment
0.45 2:59.70. 6:39.33 Jacob opened with the first lap in 96, but then started to panic. I stopped him at 750.
Split# Distance Time Pace Comment
1 0.450 2:59.70 6:39.33  
Leg 3
Distance Time Pace Comment
0.6 3:44.80. 6:14.67 Joseph opened with the first lap in 89, then ran 94, and then lost confidence in himself and started slowing down. I stopped him at around 950. I decided to nip the problem in the bud and do something to get the boys' attention emphasizing that you must not let the thought of how much longer you have left affect the pace. If it starts creeping in, we stop the time trial right then and try again. Once the same day, if it does not work, then wait a few days to recover and try again.
Split# Distance Time Pace Comment
1 0.600 3:44.80 6:14.67  
Leg 4
Distance Time Pace Comment
0.18 1:30.10. 8:20.56 Some jogging with Benjamin and David.
Split# Distance Time Pace Comment
1 0.180 1:30.10 8:20.56  
Leg 5
Distance Time Pace Comment
1 6:36.70. 6:36.70 Jacob try 2. I told him his job was to keep contact, if he lost it we would stop. He opened with 1:31, then did 1:40, but then was able to speed up in the third lap to 1:39. He panicked at the start of the fourth lap, but I did not stop him since he only needed to run 1:37 to get his record, but all he had was 1:43. The positive, though, was that he was able to get through the first three laps at record pace on second try, and had he been fresh he would have stayed calm and got it. We will try again next week.
Split# Distance Time Pace Comment
1 1.000 6:36.70 6:36.70  
Leg 6
Distance Time Pace Comment
0.496 3:09.90. 6:22.86 Joseph's try 2. Since he had gone longer that Jacob in try 1 before I stopped him, try 2 was more difficult to succeed in. Plus, this is Joseph. He is stubborn. If he begins to believe he does not have it, he is much harder to convince that he does than Jacob. So he went through the first lap in 91, but then started slowing down a lot, so I stopped him at 800.
Split# Distance Time Pace Comment
1 0.496 3:09.90 6:22.86  
Leg 7
Distance Time Pace Comment
1 8:41.40. 8:41.40 Back to the house.
Split# Distance Time Pace Comment
1 1.000 8:41.40 8:41.40  
Leg 8
Distance Time Pace Comment
5 40:23.20. 8:04.64 With Benjamin.
Split# Distance Time Pace Comment
1 5.000 40:23.20 8:04.64  
Leg 9
Distance Time Pace Comment
0.5 5:17.80. 10:35.60 With Stephen.
Split# Distance Time Pace Comment
1 0.500 5:17.80 10:35.60  
Leg 10
Distance Time Pace Comment
1.1 9:27.60. 8:36.00 To the track with Julia.
Split# Distance Time Pace Comment
1 1.100 9:27.60 8:36.00  
Leg 11
Distance Time Pace Comment
0.496 3:00.50. 6:03.91 Julia's 800. I told her to keep contact, and if she lost it I would stop her. If she lost the contact before the first 400 she would get no reward, but if she made it past it she would still get a small reward even if I had to stop her. This approach worked. I pulled her through the first 200 in 42, which was too fast, but I wanted a reserve against a mental blow-up. Then we slowed down to 46 with 88 at the quarter. She started to slow down, but I told her she would miss her record by a second if she gave in, and that got her going. She ran 48 for the next 200, but then kicked in 45 and got the record by 1 second.
Split# Distance Time Pace Comment
1 0.496 3:00.50 6:03.91  
Leg 12
Distance Time Pace Comment
1 10:00.30. 10:00.30  
Split# Distance Time Pace Comment
1 1.000 10:00.30 10:00.30 Back to the house with Julia.

Green Crocs 7 Miles: 12.92
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-05-30 07:34:37
Workout Totals
Distance Time Pace
12.000 1:35:55.40 7:59.62
Total of 12. Benjamin did 9, Jenny 4, Julia 3, Joseph and Jacob 3, William 1, Stephen 0.5.
Leg 1
Distance Time Pace Comment
9 1:10:20.90. 7:48.99 With Benjamin
Split# Distance Time Pace Comment
1 9.000 1:10:20.90 7:48.99  
Leg 2
Distance Time Pace Comment
3 25:34.50. 8:31.50 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 3.000 25:34.50 8:31.50  

Green Crocs 7 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
10.000.0010.000.0020.00

Fast Running Friend Workout - 2014-05-31 08:37:21
Workout Totals
Distance Time Pace
20.000 2:17:07.00 6:51.35
20 miles total. Did a 10 mile tempo run with Benjamin from South Fork magic spot to the house. It started to get warm towards the end and Benjamin struggled. Julia did 3, Jenny 4, Joseph 3, Jacob 2, William 1, Stephen 0.5. Details below.
Leg 1
Distance Time Pace Comment
2.1 18:16.20. 8:42.00 Warm-up with Benjamin.
Split# Distance Time Pace Comment
1 2.100 18:16.20 8:42.00  
Leg 2
Distance Time Pace Comment
10 57:16.50. 5:43.65  
Split# Distance Time Pace Comment
1 10.000 57:16.50 5:43.65 We started at 5:30-5:35 pace and I though he was going to drop me just like he did last week, but then as it got warmer Benjamin started to struggle and we kept slowing down. It was actually quite easy for me at the end. Clearly he does not tolerate heat as well as I do, which makes sense because his heart and other aspects of the cardiovascular system are not yet developed. This is my crash course into coaching teenagers. I did learn some things from watching other kids, but you learn much more when it is your own.
Leg 3
Distance Time Pace Comment
7.9 1:01:34.30. 7:47.63 Back to the car at Vivian Park from the house. Felt OK at the start, but kept getting more and more miserable as the temperatures kept rising.
Split# Distance Time Pace Comment
1 7.900 1:01:34.30 7:47.63  

Green Crocs 7 Miles: 20.00
Night Sleep Time: 8.00Nap Time: 2.00Total Sleep Time: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
316.387.1250.154.80378.45
Green Crocs 7 Miles: 377.93
Night Sleep Time: 221.50Nap Time: 3.00Total Sleep Time: 224.50
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