Breaking the Wall

Uneventful Provo River Half Marathon

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15% off for Fast Running Blog members at St. George Running Center!

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

Best marathon: 2:23:57 (2007, St. George). Won the Top of Utah Marathon twice (2003,2004). Won the USATF LDR circuit in Utah in 2006.

Draper Days 5 K 15:37 (2004)

Did not know this until June 2012, but it turned out that I've been running with spina bifida occulta in L-4 vertebra my entire life, which explains the odd looking form, struggles with the top end speed, and the poor running economy (cannot break 16:00 in 5 K without pushing the VO2 max past 75).  

 

Short-Term Running Goals:

Qualify for the US Olympic Trials. With the standard of 2:19 on courses with the elevation drop not exceeding 450 feet this is impossible unless I find an uncanny way to compensate for the L-4 defect with my muscles. But I believe in miracles.

Long-Term Running Goals:

2:08 in the marathon. Become a world-class marathoner. This is impossible unless I find a way to fill the hole in L-4 and make it act healthy either by growing the bone or by inserting something artificial that is as good as the bone without breaking anything important around it. Science does not know how to do that yet, so it will take a miracle. But I believe in miracles.

Personal:

I was born in 1973. Grew up in Moscow, Russia. Started running in 1984 and so far have never missed more than 3 consecutive days. Joined the LDS Church in 1992, and came to Provo, Utah in 1993 to attend BYU. Served an LDS mission from 1994-96 in Salt Lake City, Utah. Got married soon after I got back. My wife Sarah and I are parents of nine children: Benjamin, Jenny, Julia, Joseph, Jacob, William, Stephen, Matthew,  Mary, and Bella.  We home school our children.

I am a software engineer/computer programmer/hacker whatever you want to call it, and I am currently working for RedX. Aside from the Fast Running Blog, I have another project to create a device that is a good friend for a fast runner. I called it Fast Running Friend.

Favorite Quote:

...if we are to have faith like Enoch and Elijah we must believe what they believed, know what they knew, and live as they lived.

Elder Bruce R. McConkie

 

Favorite Blogs:

Miles:This week: 0.00 Month: 162.86 Year: 2872.42
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 120.59
Brown Crocs 1 Lifetime Miles: 1509.03
Brown Crocs 2 Lifetime Miles: 903.91
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
315.620.5040.320.70357.14
White Crocs 1 Miles: 313.61Nike Double Stroller Miles: 10.02
Night Sleep Time: 197.50Nap Time: 12.50Total Sleep Time: 210.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2015-05-01 09:25:13
Workout Totals: Distance12.000Time1:27:01.80Pace7:15.15
Total of 12. Started with 4 with Benjamin, Joseph, and Jacob. Then had to take a break to deal with a work emergency, so Benjamin ran 6 more alone. Once the fire was over, ran 8 more alone.
Leg 1:Distance4.000Time31:12.80Pace7:48.20
With Joseph, Jacob, and Benjamin.
Leg 2:Distance8.000Time55:49.00Pace6:58.62
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.530.006.000.0017.53

Fast Running Friend Workout - 2015-05-02 08:39:19
Workout Totals: Distance17.530Time2:12:15.00Pace7:32.65
Total of 17. William ran a 400 PR - 1:37.8 and was quite excited about it. Benjamin and I did a tempo interval workout - 2 up the canyon, long recovery, then 4 down the canyon. Joseph and Jacob did 5 miles. Details below.
Leg 1:Distance0.250Time2:20.00Pace9:20.00
Warm-up with William, Joseph, Jacob, and Benjamin.
Leg 2:Distance0.240Time1:37.80Pace6:47.50
William's 400 time trial. New PR. Splits were 25,25,25, and 27.
Leg 3:Distance0.500Time4:40.00Pace9:20.00
More distance with the gang.
Leg 4:Distance2.300Time21:00.70Pace9:08.13
Warm-up with Benjamin.
Leg 5:Distance2.000Time12:15.90Pace6:07.95
First interval - up the canyon. Splits 6:02,6:13. Benjamin got 11:39 with even splits.
Leg 6:Distance1.600Time12:52.90Pace8:03.06
Recovery jog.
Leg 7:Distance4.000Time22:42.60Pace5:40.65
Leg 8:Distance1.640Time15:39.10Pace9:32.62
Cool-down with Benjamin.
Leg 9:Distance5.000Time39:06.00Pace7:49.20
With Joseph and Jacob. Benjamin ran the first 0.75 with us then turned around.

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: 7.00Nap Time: 2.00Total Sleep Time: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2015-05-04 06:49:56
Workout Totals: Distance12.040Time1:30:06.70Pace7:29.06
Total of 12. Kids ran their usual distances. Benjamin had his first day at a real job. He is working an internship as a software developer with me at RedX.
Leg 1:Distance2.040Time14:41.80Pace7:12.25
Alone.
Leg 2:Distance4.000Time31:21.20Pace7:50.30
With Benjamin, Joseph, and Jacob.
Leg 3:Distance6.000Time44:03.70Pace7:20.62
With Benjamin.

White Crocs 1 Miles: 12.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2015-05-05 07:06:21
Workout Totals: Distance12.040Time1:31:20.50Pace7:35.19
Total of 12. Joseph and Jacob were on the move today - Joseph got 27:59 on our 4 mile course, Jacob 28:24. Benjamin did 10, other kids their usual distances.
Leg 1:Distance6.000Time47:43.20Pace7:57.20
With Benjamin.
Leg 2:Distance4.000Time28:24.80Pace7:06.20
With Jacob. Benjamin and Joseph start with us, but I sent them ahead after the first 1.5 because Joseph was itching to go.
Leg 3:Distance2.040Time15:12.50Pace7:27.30
Alone.

White Crocs 1 Miles: 12.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2015-05-06 06:54:53
Workout Totals: Distance12.040Time1:33:42.90Pace7:47.02
Total of 12. Kids ran their usual distances.
Leg 1:Distance2.040Time14:43.20Pace7:12.94
Alone.
Leg 2:Distance6.000Time47:05.00Pace7:50.83
With Benjamin.
Leg 3:Distance4.000Time31:54.70Pace7:58.68
With Benjamin, Joseph, and Jacob.

White Crocs 1 Miles: 12.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.003.000.0015.04

Fast Running Friend Workout - 2015-05-07 06:56:42
Workout Totals: Distance15.040Time1:55:05.40Pace7:39.14
 
Leg 1:Distance5.400Time43:53.30Pace8:07.65
Warm-up with Benjamin.
Leg 2:Distance3.000Time16:31.60Pace5:30.53
Tempo run down the canyon. Benjamin's assignment was 5:30 - 5:20 - 5:10. Mine was to hang on for the first 2, then finish respectably. Benjamin did 5:27 - 5:21 - 5:00 (15:48). I got 5:27 - 5:22 - 5:42. The pace was not even, there was a 78 second quarter in the middle of the second mile, that wore me out.
Leg 3:Distance1.640Time14:14.60Pace8:41.10
Cool-down.
Leg 4:Distance4.000Time31:02.60Pace7:45.65
With Joseph and Jacob.
Leg 5:Distance1.000Time9:23.30Pace9:23.30
With Sarah.

White Crocs 1 Miles: 15.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.800.000.000.2012.00

Fast Running Friend Workout - 2015-05-08 07:08:48
Workout Totals: Distance12.000Time1:37:39.70Pace8:08.31
Total of 12. Kids ran their usual distances. Details below.
Leg 1:Distance2.000Time17:49.90Pace8:54.95
With William.
Leg 2:Distance4.000Time31:56.00Pace7:59.00
With Joseph, Jacob, and Benjamin.
Leg 3:Distance6.000Time47:53.80Pace7:58.97
With Benjamin. We did a couple of sprints to measure his leg turnover. It was quite remarkable. He took only 51 steps to cover 100 meters in 15.3 - that is 200 steps per minute. Now we just need to figure out how to make that turnover sustainable for the full mile. Then we tried to get another measurement over 200 but we misidentified the mark and ended up running some extra distance.
Split 1:Distance3.700Time29:07.20Pace7:52.22
Cumilative:Distance3.700Time29:07.20Pace7:52.22
Split 2:Distance0.062Time0:15.30Pace4:06.77
Cumilative:Distance3.762Time29:22.50Pace7:48.50
Stayed with Benjamin.
Split 3:Distance0.458Time4:16.00Pace9:18.95
Cumilative:Distance4.220Time33:38.50Pace7:58.32
Split 4:Distance0.140Time0:39.90Pace4:45.00
Cumilative:Distance4.360Time34:18.40Pace7:52.11
Tried to count my steps and that threw me off - could not keep up with Benjamin. He hit this stretch in around 34.
Split 5:Distance1.640Time13:35.40Pace8:17.20
Cumilative:Distance6.000Time47:53.80Pace7:58.97
 

White Crocs 1 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Fast Running Friend Workout - 2015-05-09 10:38:07
Workout Totals: Distance15.000Time1:53:12.70Pace7:32.85
Cut the distance short today due to the OpenWest Capture The Flag hacking competition. It was a lot of fun - first time for me not counting one time we joined the BYU students/alumni and helped them with a couple of problems. Benjamin and I placed high enough to get a small prize - Zareason keyboard. The competition was won by a hacker with a long beard.

I think we can do better next year with a little bit of specific preparation. E.g. we did not solve the password cracking problem due to the lack of operational experience with John The Ripper or HashCat. It took us too long to recognize a PNG file that was missing the first 4 bytes. We wasted a lot of time sending the cookie in the wrong format in an HTTP security circumvention problem. In another problem we failed to recognize a based-13 encoded integer. And we knew nothing about tor or wireless security tools.

However, we did quite well with the Linux binary executable problems that required disassembling and tracing the code.

On the running front, Benjamin and I ran 15 miles, Joseph and Jacob did 5 - Joseph took off with Benjamin after the first 1.5 and ran a course PR of 36:28. Jacob stayed with me and coasted in 38:14. Other kids ran their usual distances.
Leg 1:Distance5.000Time38:14.40Pace7:38.88
With Jacob. Benjamin and Joseph ran ahead after the first 1.5.
Leg 2:Distance10.000Time1:14:58.30Pace7:29.83
With Benjamin. We were thoroughly wet at the finish.

White Crocs 1 Miles: 15.00
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: 7.50Nap Time: 2.00Total Sleep Time: 9.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2015-05-11 07:03:29
Workout Totals: Distance12.040Time1:32:33.70Pace7:41.27
Usual run. 12 total. Kids ran their usual distances.
Leg 1:Distance2.040Time14:20.30Pace7:01.72
Alone.
Leg 2:Distance6.000Time47:17.60Pace7:52.93
With Benjamin.
Leg 3:Distance4.000Time30:55.80Pace7:43.95
With Benjamin, Joseph, and Jacob.

White Crocs 1 Miles: 12.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.590.000.500.0012.09

Fast Running Friend Workout - 2015-05-12 07:35:46
Workout Totals: Distance12.088Time1:36:26.50Pace7:58.70
Usual 12 miles, kids ran their usual distances, except Joseph and Jacob did 800 meter time trial. Both got a PR - Joseph 2:44.4 - improvement of 2.4, Jacob - 2:47.4 - improvement of 0.4. Benjamin paced Joseph, I stayed with Jacob. Joseph's splits were 40, 41, 43, 40. Jacob got 41, 42, 43, 41.
Leg 1:Distance1.050Time9:10.90Pace8:44.67
Leg 2:Distance0.498Time2:47.40Pace5:36.14
Joseph and Jacob's 800 meter time trial.
Split 1:Distance0.488Time2:44.40Pace5:36.89
Cumilative:Distance0.488Time2:44.40Pace5:36.89
Joseph's split.
Split 2:Distance0.010Time0:03.00Pace5:00.00
Cumilative:Distance0.498Time2:47.40Pace5:36.14
Jacob's split.
 
Leg 3:Distance2.500Time21:38.60Pace8:39.44
Cool-down with Joseph, Jacob, and Benjamin.
Leg 4:Distance6.000Time47:25.90Pace7:54.32
With Benjamin.
Leg 5:Distance2.040Time15:23.70Pace7:32.79
Alone.

White Crocs 1 Miles: 12.09
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2015-05-13 07:28:43
Workout Totals: Distance12.040Time1:34:27.20Pace7:50.70
Another standard 12. Kids ran their usual distances.
Leg 1:Distance2.040Time14:47.20Pace7:14.90
Alone.
Leg 2:Distance4.000Time31:46.80Pace7:56.70
With Benjamin, Joseph, and Jacob.
Leg 3:Distance6.000Time47:53.20Pace7:58.87
With Benjamin.

White Crocs 1 Miles: 12.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2015-05-14 08:31:31
Workout Totals: Distance12.000Time1:24:46.90Pace7:03.91
Benjamin had a cold today and ran only 4. Other kids ran their usual distances. Total of 12 for me. I did a 2 mile tempo run in 10:58.
Leg 1:Distance4.000Time29:48.80Pace7:27.20
With Benjamin, Joseph, and Jacob.
Leg 2:Distance8.000Time54:58.10Pace6:52.26
Alone. Did a tempo run.
Split 1:Distance4.360Time32:08.70Pace7:22.36
Cumilative:Distance4.360Time32:08.70Pace7:22.36
Split 2:Distance2.000Time10:58.20Pace5:29.10
Cumilative:Distance6.360Time43:06.90Pace6:46.75
Splits - 5:31, 5:27
Split 3:Distance1.640Time11:51.20Pace7:13.66
Cumilative:Distance8.000Time54:58.10Pace6:52.26
 

White Crocs 1 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.460.000.580.0014.04

Fast Running Friend Workout - 2015-05-15 07:54:40
Workout Totals: Distance14.040Time1:46:55.30Pace7:36.93
Total of 14 today, 10 + 4. Benjamin did 6, other kids their usual distances.
Leg 1:Distance3.000Time22:47.90Pace7:35.97
Started alone, but then found Sarah.
Split 1:Distance1.500Time10:52.20Pace7:14.80
Cumilative:Distance1.500Time10:52.20Pace7:14.80
Alone.
Split 2:Distance0.580Time3:15.30Pace5:36.72
Cumilative:Distance2.080Time14:07.50Pace6:47.45
Catching up to Sarah.
Split 3:Distance0.920Time8:40.40Pace9:25.65
Cumilative:Distance3.000Time22:47.90Pace7:35.97
With Sarah.
 
Leg 2:Distance4.000Time30:17.20Pace7:34.30
With Benjamin, Joseph, and Jacob.
Split 1:Distance4.000Time30:12.90Pace7:33.23
Cumilative:Distance4.000Time30:12.90Pace7:33.23
Finished with Joseph.
Split 2:Distance0.000Time0:04.30Pace0:00.00
Cumilative:Distance4.000Time30:17.20Pace7:34.30
Waited for Benjamin and Jacob.
 
Leg 3:Distance1.000Time7:20.60Pace7:20.60
Alone.
Leg 4:Distance2.040Time16:07.10Pace7:54.07
With Benjamin.
Leg 5:Distance4.000Time30:22.50Pace7:35.62
With Mary in the stroller later in the evening.

Nike Double Stroller Miles: 4.00White Crocs 1 Miles: 14.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.040.002.000.0021.04

Fast Running Friend Workout - 2015-05-16 08:40:59
Workout Totals: Distance21.040Time2:45:32.10Pace7:52.06
Total of 21. Benjamin did 10, Joseph and Jacob 5, other kids did their usual distances. Benjamin and I did a tempo run down the canyon. His target was 10:40 as he was recovering from the cold, but he found a bit more juice and ran 10:19 with the splits of 5:12 and 5:07.
Leg 1:Distance1.000Time7:02.00Pace7:02.00
Alone.
Leg 2:Distance5.000Time40:16.40Pace8:03.28
With Joseph and Jacob. Slower today than normal because Joseph was out of fuel. After he finished I told him to eat extra for breakfast.
Leg 3:Distance1.000Time8:12.40Pace8:12.40
With William.
Leg 4:Distance1.000Time7:52.20Pace7:52.20
With William. This mile earned him a trip to Jamba Juice. He has gotten stagnant and has been having confidence issues so I told him I would take him to Jamba Juice any time he hit a mile under 8:00. His last half was 3:38.
Leg 5:Distance1.000Time8:32.90Pace8:32.90
With Benjamin running and Matthew in the stroller.
Leg 6:Distance9.000Time1:08:18.70Pace7:35.41
With Benjamin. We did a tempo run.
Split 1:Distance4.700Time37:46.90Pace8:02.32
Cumilative:Distance4.700Time37:46.90Pace8:02.32
Split 2:Distance2.000Time10:59.00Pace5:29.50
Cumilative:Distance6.700Time48:45.90Pace7:16.70
Tempo run. Splits of 5:35 and 5:24. Benjamin got 10:19.
Split 3:Distance2.300Time19:32.80Pace8:29.91
Cumilative:Distance9.000Time1:08:18.70Pace7:35.41
 
Leg 7:Distance2.040Time14:48.90Pace7:15.74
Alone.
Leg 8:Distance1.000Time10:28.60Pace10:28.60
With Stephen.

White Crocs 1 Miles: 21.04
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: 2.00Total Sleep Time: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.020.000.000.0012.02

Fast Running Friend Workout - 2015-05-18 07:29:51
Workout Totals: Distance12.020Time1:33:36.00Pace7:47.22
12 total. Kids ran their usual distances. William ran 7:30 mile and earned another trip to Jamba Juice. Details below.
Leg 1:Distance1.000Time7:30.80Pace7:30.80
With Benjamin, Joseph, Jacob, and William running, and Matthew in the stroller. William ran the splits of 3:56/3:34 and almost got a mile PR earning another trip to Jamba Juice.
Leg 2:Distance1.020Time8:35.30Pace8:25.20
Same company for one more mile.
Leg 3:Distance2.000Time14:13.10Pace7:06.55
Put William in the stroller and continued with the rest of the group. Joseph of course decided to give me a workout and started pushing the pace while I was pushing a stroller with a 2-year-old and a 6-year-old on rolling hills.
Leg 4:Distance6.250Time49:30.40Pace7:55.26
With Benjamin.
Leg 5:Distance1.750Time13:46.40Pace7:52.23
Alone.

Nike Double Stroller Miles: 2.02White Crocs 1 Miles: 12.02
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.003.000.0011.00

Fast Running Friend Workout - 2015-05-19 07:40:54
Workout Totals: Distance11.000Time1:20:39.60Pace7:19.96
11 total. Kids ran their usual distances. Benjamin and I did a 3 mile tempo run from the canyon to the house. He got 16:01, I got 17:23. A little bit less distance today because we went to the Payson Temple Open House.
Leg 1:Distance1.000Time8:22.90Pace8:22.90
With William.
Leg 2:Distance4.000Time31:12.60Pace7:48.15
With Benjamin, Joseph, and Jacob.
Leg 3:Distance3.000Time23:41.00Pace7:53.67
With Benjamin.
Leg 4:Distance3.000Time17:23.10Pace5:47.70
Tempo run from the magic spot in the canyon to the house. This is a slower course - has rolling hills. Benjamin got 16:01.

White Crocs 1 Miles: 11.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.330.000.000.0014.33

Fast Running Friend Workout - 2015-05-20 09:03:31
Workout Totals: Distance14.330Time1:53:05.10Pace7:53.49
Total of 14.3. Kids ran their usual distances.
Leg 1:Distance10.250Time1:20:13.00Pace7:49.56
With Benjamin and David in the canyon. David is the 4th place Putnam scorer from BYU last year, he and Benjamin are getting ready for Putnam this year, so we were solving Putnam problems on the run. I solved one, still kicking around some in my old age, they solved a few more that were beyond me without being able to sit down and think - all while running. Perhaps it is more than a coincidence that both 3rd and 4th scorer were capable of running 10 miles at sub-8:00 pace and be conversational. I am of the opinion that if kids start running to school instead of taking school bus (or just running and learning at home) their math performance will improve.
Leg 2:Distance2.040Time17:38.30Pace8:38.77
With Joseph, Jacob, and William.
Leg 3:Distance2.040Time15:13.80Pace7:27.94
With Joseph and Jacob.

White Crocs 1 Miles: 14.33
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Fast Running Friend Workout - 2015-05-21 07:11:56
Workout Totals: Distance10.000Time1:19:06.40Pace7:54.64
14 total in two runs. Kids ran their usual distances.
Leg 1:Distance6.000Time47:08.00Pace7:51.33
With Benjamin.
Leg 2:Distance4.000Time31:58.40Pace7:59.60
With Benjamin, Joseph, and Jacob.
Fast Running Friend Workout - 2015-05-21 20:48:01
Workout Totals: Distance4.000Time31:14.20Pace7:48.55
 
Leg 1:Distance4.000Time31:14.20Pace7:48.55
Pushed Matthew and Mary in the stroller, Joseph rode alongside on a bike.

Nike Double Stroller Miles: 4.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.560.000.500.0012.06

Fast Running Friend Workout - 2015-05-22 08:18:29
Workout Totals: Distance12.056Time1:37:27.10Pace8:05.00
Total of 12. Today William set a mile PR by 17 seconds running 7:10.6. More Jamba Juice. His splits were 1:44 - 1:50 - 1:46 - 1:48. He is getting close to going sub-7:00. Joseph and Jacob did an 800 time trial, but something was wrong - neither of them had the juice for some reason. Joseph got 2:47.0, Jacob 2:50.8. Need to figure out if this was just a bad day or maybe they need to do some shorter distance speed. Otherwise kids ran their usual distances.
Leg 1:Distance0.180Time1:51.60Pace10:20.00
Warm-up.
Leg 2:Distance0.496Time2:50.80Pace5:44.35
Joseph's and Jacob's 800 time trial.
Split 1:Distance0.496Time2:47.00Pace5:36.69
Cumilative:Distance0.496Time2:47.00Pace5:36.69
Split 2:Distance0.000Time0:03.80Pace0:00.00
Cumilative:Distance0.496Time2:50.80Pace5:44.35
 
Leg 3:Distance1.000Time7:10.60Pace7:10.60
William's mile time trial.
Leg 4:Distance2.340Time19:46.20Pace8:26.92
With Joseph and Jacob.
Leg 5:Distance6.000Time48:44.20Pace8:07.37
With Benjamin. Rob joined us for the last couple of miles.
Leg 6:Distance2.040Time17:03.70Pace8:21.81
With Rob.

White Crocs 1 Miles: 12.06
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Race: Uneventful Provo River Half Marathon (13.109 Miles) 01:17:15, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.350.0013.110.0020.46

Fast Running Friend Workout - 2015-05-23 08:17:04
Workout Totals: Distance20.460Time2:17:42.30Pace6:43.83
Total of 20. Benjamin and I did the Uneventful Provo River Half Marathon - meaning we ran the course at race effort for me, endurance tempo run for Benjamin, but there was no official race. Stephen set a mile PR of 9:17 on the little boy course, splits of 4:46/4:31 paced by Julia. Julia figured out a way to get him going - it was not easy. She started making up a story as she ran but she ran the pace for Stephen's record - so he had to keep up to be able to hear the story. Joseph and Jacob did 5. Otherwise kids ran their usual distances.
Leg 1:Distance1.250Time10:42.40Pace8:33.92
Warm-up with Benjamin.
Leg 2:Distance13.110Time1:17:15.70Pace5:53.60
The Uneventful Half. After the first 4 miles or so I developed a side-ache. Possibly from the lack of long downhill running practice. First two miles were at around 5:30 pace, then we slowed down to 5:45-5:50 or so. On the uphill the side ache went away and I was pleasantly surprised that I managed to run 6:16. However once the downhill resumed the side ache came back and I could barely keep it sub-6:00. The 3 mile tempo stretch (from about 9 to about 12) was 17:48. Benjamin was solving Putnam problems in his head up until about 6 miles, then he had to focus, but he was still comfortable enough that I had to keep telling him to slow down once every half mile or so.
Leg 3:Distance1.100Time10:56.10Pace9:56.45
Cool-down.
Leg 4:Distance1.000Time7:50.70Pace7:50.70
With Julia, Joseph, and Jacob.
Leg 5:Distance4.000Time30:57.40Pace7:44.35
With Joseph and Jacob.

White Crocs 1 Miles: 20.46
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: 7.00Nap Time: 2.00Total Sleep Time: 9.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.540.000.630.0012.17

Fast Running Friend Workout - 2015-05-25 08:27:04
Workout Totals: Distance12.168Time1:35:16.90Pace7:49.83
12 total. Kids ran their usual distances. Jacob did an 800 time trial and set a new PR of 2:44.4. His splits were 39 high, 42, 43, and 39. A little bit more confidence, a little bit more fitness, and he will break 2:40, I think. If stars align, he might be competitive on the national level in the 800 in the 9-10 age division. Last year it took 2:32 to make the final, and 2:24 to win. In the 1500 10th place was 5:15, winner 4:49. Jacob right now could probably run around 5:30 in the 1500 at altitude, maybe 5:25 at sea level. Not sure how much he will improve in a year. Also not sure if I want to travel to the East Coast for Junior Olympics even if he is fit enough to win - Junior Olympics winners are quickly forgotten.

Joseph had an oppositional defiance incident that prevented him from running a good 800. I told him to put on his jacket because it was raining. He argued with me he did not need it. By the time we got done arguing I could tell that he was emotionally unfit to run the 800. When we started his emotional work-over was wearing on Jacob, and their first 200 was 42. I stopped them right there. Joseph refused to try again, which was perhaps for the better. With Joseph gone, Jacob ran very well. Joseph will be doing the time trial tomorrow.
Leg 1:Distance1.100Time9:30.70Pace8:38.82
Warm-up with Benjamin, Joseph, and Jacob.
Leg 2:Distance0.130Time0:44.70Pace5:43.85
We will call this a pre-time-trial warm-up. We started, Joseph was making bad attitude noises, first 200 was 42, I stopped them and called this a warm-up.
Leg 3:Distance0.498Time2:44.40Pace5:30.12
Jacob's time trial. Joseph sat it out, Benjamin helped me pace Jacob.
Leg 4:Distance0.500Time4:13.90Pace8:27.80
With Benjamin and Joseph.
Leg 5:Distance2.400Time20:24.30Pace8:30.12
Extra distance with Benjamin, Joseph, and Jacob.
Leg 6:Distance1.000Time8:21.20Pace8:21.20
With Benjamin and William.
Leg 7:Distance4.500Time34:49.90Pace7:44.42
With Benjamin. Braden Perry from Weber State caught up to us and we ran the last 2 miles with him.
Leg 8:Distance2.040Time14:27.80Pace7:05.39
Alone.

White Crocs 1 Miles: 12.17
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.440.000.000.5012.94

Fast Running Friend Workout - 2015-05-26 07:30:23
Workout Totals: Distance12.938Time1:45:56.00Pace8:11.27
Today Joseph redeemed himself and ran an 800 PR of 2:43.1. Splits were 40, 41, 41, 41. This performance would have earned him 30th place at the nationals in the 9-10 age division last year. He is 10 years old.

Julia did a time trial as well,but it was not successful. She was mentally not ready. I realized that she needed a different type of training - more intervals. I am usually against intervals for kids that are 12 years old, but Julia is an exceptional case - while my other kids do it more or less naturally without much special conditioning she has a hard time giving it a good push.
Leg 1:Distance1.050Time9:02.40Pace8:36.57
With Benjamin, Joseph, and Jacob - warm-up.
Leg 2:Distance0.498Time2:43.10Pace5:27.51
Joseph's time trial - Jacob just jogged at a comfortable pace, which still produced 3:36. Benjamin helped me pace Joseph.
Leg 3:Distance2.500Time21:45.20Pace8:42.08
Some more distance with Benjamin, Joseph, and Jacob.
Leg 4:Distance6.000Time47:23.90Pace7:53.98
With Benjamin.
Leg 5:Distance1.050Time9:55.20Pace9:26.86
With Julia - warm up.
Leg 6:Distance0.210Time1:26.70Pace6:52.86
Attempt one - I could tell she was mentally not ready so I stopped her before the first quarter was over.
Leg 7:Distance0.630Time4:16.80Pace6:47.62
Attempt two. Julia made through the first quarter in 96, but then started losing steam. I waited a lap, then stopped her shortly after 1 K mark.
Leg 8:Distance1.000Time9:22.70Pace9:22.70
Back to the house with Julia.

White Crocs 1 Miles: 12.94
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.580.503.000.0012.08

Fast Running Friend Workout - 2015-05-27 07:31:54
Workout Totals: Distance12.080Time1:30:09.50Pace7:27.81
Total of 12. Kids ran their usual distance.s Julia did a speed workout. Benjamin and I did a 3 mile tempo. Details below.
Leg 1:Distance2.040Time17:00.00Pace8:20.00
With Joseph, Jacob, William, and Benjamin.
Leg 2:Distance2.040Time15:48.40Pace7:44.90
With Joseph, Jacob, and Benjamin.
Leg 3:Distance3.000Time24:54.80Pace8:18.27
With Benjamin.
Leg 4:Distance3.000Time17:13.90Pace5:44.63
3 mile tempo run from the magic spot in the Provo Canyon to the house. Splits - 5:29 (down), 5:47 (rolling), 5:57 (up). Benjamin did this in 15:25 with the splits of 5:01, 5:10, 5:14.
Leg 5:Distance1.000Time7:39.30Pace7:39.30
Speed workout with Julia. She had done 2x0.25 earlier, but was not sure of her splits, so I wanted to make sure she did it right. She hit the splits of 95 and 89. I noticed she was lazy with her arms and told her to focus on moving her arms fast. That produced a better result in the last interval.
Split 1:Distance0.250Time2:13.40Pace8:53.60
Cumilative:Distance0.250Time2:13.40Pace8:53.60
Split 2:Distance0.250Time1:35.20Pace6:20.80
Cumilative:Distance0.500Time3:48.60Pace7:37.20
Split 3:Distance0.250Time2:21.50Pace9:26.00
Cumilative:Distance0.750Time6:10.10Pace8:13.47
Split 4:Distance0.250Time1:29.20Pace5:56.80
Cumilative:Distance1.000Time7:39.30Pace7:39.30
 
Leg 6:Distance1.000Time7:33.10Pace7:33.10
Alone.

White Crocs 1 Miles: 12.08
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.040.000.000.0013.04

Fast Running Friend Workout - 2015-05-28 07:26:29
Workout Totals: Distance13.040Time1:44:40.80Pace8:01.66
Total of 13. Kids ran their usual distances except Joseph who only did 2 due to a cough and lack of energy.
Leg 1:Distance4.000Time29:53.10Pace7:28.27
With Benjamin and Jacob.
Leg 2:Distance2.040Time17:01.70Pace8:20.83
With Benjamin, Joseph and William.
Leg 3:Distance4.000Time33:12.10Pace8:18.02
With Benjamin. We got lazy. He was also tired from the tempo run the day before.
Leg 4:Distance3.000Time24:33.90Pace8:11.30
With Julia.

White Crocs 1 Miles: 13.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2015-05-29 07:47:03
Workout Totals: Distance12.000Time1:38:08.80Pace8:10.73
Total of 12. I asked Joseph what he thought of his condition - he said he could run full 4, but slower. During the run I had to reign in Jacob once because he wanted to go faster. When we finished all of a sudden Jacob started crying and would not tell me why. After some time - he still could not talk - I thought of asking him to write why he was crying. He started to write then regained his ability to talk and explained that he was upset because he wanted to go faster to earn a fruit snack but was not allowed to do it. Joseph and Jacob have a fruit snack standard at 32:00 for 4 miles. So I told both of them they could have a fruit snack even though they ran slower - Joseph because he was sick, Jacob because he had to stay with Joseph.
Leg 1:Distance4.000Time34:27.30Pace8:36.83
With Benjamin, Joseph, and Jacob.
Leg 2:Distance6.000Time47:42.10Pace7:57.02
With Benjamin.
Leg 3:Distance1.000Time9:11.10Pace9:11.10
With Stephen - he got a new mile PR, splits 2:26, 2:22, 2:20, 2:03.
Leg 4:Distance1.000Time6:48.30Pace6:48.30
Alone.

White Crocs 1 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.100.006.000.0020.10

Fast Running Friend Workout - 2015-05-30 07:36:08
Workout Totals: Distance20.100Time2:31:39.40Pace7:32.71
20 mile run. Kids ran their usual distances except William went longer than usual - 3 miles and set a new course PR of 24:56. Benjamin did 15 and we did a workout. 2 up the canyon, then long recovery and 4 down. He got 11:26 (5:40,5:46) for 2, and 20:57 (5:10,5:05,5:19,5:23) for 4. I got 11:59 (5:56,6:03) and 22:38 (5:33, 5:38, 5:43, 5:45). The direction of the wind changed in the last 2 miles, thus slower splits for both of us. More for Benjamin because the distance started to get to him. But I was happy that he still could keep it under 5:20 that late into the run.
Leg 1:Distance3.000Time24:56.10Pace8:18.70
With Benjamin, William, Joseph, and Jacob.
Leg 2:Distance2.600Time21:22.10Pace8:13.12
Warm-up with Benjamin.
Leg 3:Distance2.000Time11:59.80Pace5:59.90
Tempo run up the canyon.
Leg 4:Distance1.900Time18:00.60Pace9:28.74
Recovery.
Leg 5:Distance4.000Time22:38.10Pace5:39.52
Tempo run down the canyon.
Leg 6:Distance1.600Time15:14.60Pace9:31.62
Cool-down to the house with Benjamin.
Leg 7:Distance5.000Time37:28.10Pace7:29.62
More distance alone.

White Crocs 1 Miles: 20.10
Night Sleep Time: 7.00Nap Time: 2.00Total Sleep Time: 9.00
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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: 8.00Nap Time: 2.50Total Sleep Time: 10.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
315.620.5040.320.70357.14
White Crocs 1 Miles: 313.61Nike Double Stroller Miles: 10.02
Night Sleep Time: 197.50Nap Time: 12.50Total Sleep Time: 210.00
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