Breaking the Wall

Mini Indy 500

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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: 61.20 Year: 2764.50
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: 594.85
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
252.934.7537.9210.22305.82
Camouflage Crocs 2 Miles: 313.47
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.520.000.000.0010.52

Fast Running Friend Workout - 2017-05-01 09:09:50
Workout Totals: Distance10.520Time1:22:40.00Pace7:51.48
Usual runs for everybody before we left for Indianapolis. First leg to Denver where we stayed with James and Lybi.
Leg 1:Distance1.000Time7:37.00Pace7:37.00
With Stephen, Joseph, Jacob, and Benjamin.
Leg 2:Distance3.000Time23:40.00Pace7:53.33
With Joseph, Jacob, William, and Benjamin.
Leg 3:Distance6.000Time46:52.00Pace7:48.67
With Benjamin.
Leg 4:Distance0.520Time4:31.00Pace8:41.15
With Matthew.

Camouflage Crocs 2 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
8.350.000.000.378.72

Fast Running Friend Workout - 2017-05-02 07:38:25
Workout Totals: Distance8.725Time1:11:09.80Pace8:09.38
In Denver. Usual distances for everybody except Julia - she had a stomach issue and ran only 3 miles. Joseph and Jacob raced each other in the 200 - Jacob got 32.2, Joseph 32.8 and he was mad. He tried again by himself and ran 33.9. William ran 37.8, Stephen 43.0. Then we caused some panic at the middle school as Jacob needs to go to the bathroom and somebody let him in through a back door. Police officer showed up, but we ended up not being terrorists or mad shooters, so it all ended well.
Leg 1:Distance2.000Time15:09.80Pace7:34.90
With Benjamin.
Leg 2:Distance1.150Time9:59.10Pace8:40.96
With all the kids to the track.
Leg 3:Distance0.000Time0:00.00Pace0:00.00
False start.
Leg 4:Distance0.124Time0:32.80Pace4:24.52
Joseph and Jacob's race - this is Joseph's time.
Leg 5:Distance0.124Time0:37.80Pace5:04.84
William's 200.
Leg 6:Distance0.124Time1:11.50Pace9:36.61
A little jog.
Leg 7:Distance0.124Time0:33.90Pace4:33.39
Joseph's 200 attempt to swing his fists after the fight was over.
Leg 8:Distance1.500Time13:33.40Pace9:02.27
Back to the house.
Leg 9:Distance1.329Time10:38.00Pace8:00.06
With Benjamin, Jenny, Joseph, and Jacob.
Leg 10:Distance1.750Time13:52.50Pace7:55.71
With Benjamin.
Leg 11:Distance0.500Time5:01.00Pace10:02.00
With Matthew in Omaha, NE.

Camouflage Crocs 2 Miles: 8.72
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.050.000.500.007.55

Fast Running Friend Workout - 2017-05-03 07:06:02
Workout Totals: Distance7.550Time1:01:44.40Pace8:10.65
In Omaha, NE at Sarah's brother's house. 7.5 total - tapering. Benjamin did 7. Jenny 4. Other kids usual distances. Benjamin and I did a pickup on a marked 0.5 stretch in 2:48.
Leg 1:Distance1.050Time9:20.60Pace8:53.90
With Benjamin, Jenny, Julia, Joseph, Jacob, and Stephen.
Leg 2:Distance3.000Time24:58.40Pace8:19.47
With Benjamin, Jenny, Julia, Joseph, and William.
Leg 3:Distance3.000Time22:51.30Pace7:37.10
With Benjamin - did 0.5 pickup.
Split 1:Distance1.550Time12:00.50Pace7:44.84
Cumilative:Distance1.550Time12:00.50Pace7:44.84
Split 2:Distance0.500Time2:48.80Pace5:37.60
Cumilative:Distance2.050Time14:49.30Pace7:13.80
Split 3:Distance0.950Time8:02.00Pace8:27.37
Cumilative:Distance3.000Time22:51.30Pace7:37.10
 
Leg 4:Distance0.500Time4:34.10Pace9:08.20
With Matthew.

Camouflage Crocs 2 Miles: 7.55
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Fast Running Friend Workout - 2017-05-04 14:13:09
Workout Totals: Distance6.500Time54:00.10Pace8:18.48
In Indianapolis. Usual distances for everybody except Benjamin and Jenny. It was raining.
Leg 1:Distance6.500Time54:00.10Pace8:18.48

Camouflage Crocs 2 Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Fast Running Friend Workout - 2017-05-05 13:23:29
Workout Totals: Distance6.200Time51:24.40Pace8:17.48
Tapering. Ran in the park in Indianapolis.
Leg 1:Distance0.500Time4:31.20Pace9:02.40
With Matthew and I think other kids as well.
Leg 2:Distance1.100Time9:09.40Pace8:19.45
With William, Stephen, Benjamin, Joseph, Jacob, Jenny, and Julia.
Leg 3:Distance1.600Time12:40.90Pace7:55.56
With William, Jenny, Joseph, Julia, Benjamin, and Jacob.
Leg 4:Distance1.000Time8:04.40Pace8:04.40
With Benjamin, Joseph, and Jacob.
Leg 5:Distance2.000Time16:58.50Pace8:29.25
With Sarah.

Camouflage Crocs 2 Miles: 6.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Race: Mini Indy 500 (13.109 Miles) 01:17:26, Place overall: 44, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.0013.110.0017.61

Fast Running Friend Workout - 2017-05-06 04:31:45
Workout Totals: Distance15.059Time1:33:25.70Pace6:12.25
Mini Indy 500 Half, 1:17:26, 44th overall, 4th master ($200).

Benjamin 1:11:53, 16th overall, finally his Crocs got noticed and it went viral. Crocs noticed it too, so we are now working with Crocs on a sponsorship deal.

Jenny ran 19:56 in the 5K, second woman, 9th overall (weak field, everybody went to the half) - big PR, qualified for the driver's license.

At the start it was raining a bit, and somewhat windy, although it did not feel too bad. However, I knew something was up when we went through the first mile in 5:54. It felt just like 5:46 in the Phoenix half. I was able to work with a pack up to mile 4 at which point the faster part of it took off, the slower fell back, and I decide to stay with one runner that seemed to have been maintaining good pace. Unfortunately, he started slowing down right before the 5 mile mark and then had to go to the bathroom. So I ended up running alone on the speedway for most or all of it.

I made a valiant effort to pick up the pace after 6:00, 6:05, and was able to speed up to 5:52 by myself. As we were exiting it, I got caught by two runners and was able to hang with them for a mile or so speeding up to 5:43. But this really took a toll on me, so when I lost contact I slowed down to 6:05. This allowed another runner to catch up to me and I was able to run the next mile (11th) in 5:46. I lost contact during the 12th mile, and ran it in 5:55. The last mile was really hard for me, and I think it was also marked incorrectly - the split was 6:10, but I think if we were to assume correct distance from 12 to the finish it was around 6:03-6:04. I got caught by one more runner here, and was able to run with him for a little bit until he kicked.

The time on my watch was 1:17:25, officially 1:17:26.

Benjamin did well for the first 8 miles. For the first 7 he sat in a pack going 5:20-5:22. Then he felt good and decided to make a move. It lasted for 1 mile in 5:14. Then he ran 5:30, and then completely blew up and could only do 5:45. He said his legs were shaking. This sounds like not enough glycogen. I think we made two mistakes. One was not enough long tempos. Two, breaks that are too long in the middle of regular aerobic base runs - we drop one set of kids off and pick up another, and it takes some time to gather the troops in between. Something to remember after his mission.

Nevertheless, this run has caused quite a stir in the media. Do a Google search for "Pachev crocs" to get the details. We got interviewed by Indy Star and Fox 59, and then it went viral. Everybody was making a big deal of 71:53 in Crocs. It is interesting that his "crocked" 69:34 at the Monumental Half last year went completely unnoticed by the media as far as we can tell. Nor did the commentator notice anything special when he ran 8:53 3000 in Sacramento last year at the USATF JO Nationals - even though in the race video you can see his Crocs and the commentator is clearly aware of Benjamin (he finished in 3rd place) mentioning him multiple times.

Jenny opened with 6:30, then ran 6:29, and then ran the last 1.107 in 6:57, which is 6:16 pace. She was able to cache out on her fitness quite well and earned her drivers' license privilege.
Leg 1:Distance1.250Time10:10.20Pace8:08.16
Warm-up.
Leg 2:Distance13.109Time1:17:25.10Pace5:54.34
The race.
Split 1:Distance1.000Time5:54.60Pace5:54.60
Cumilative:Distance1.000Time5:54.60Pace5:54.60
Split 2:Distance1.000Time5:50.20Pace5:50.20
Cumilative:Distance2.000Time11:44.80Pace5:52.40
Split 3:Distance1.000Time5:50.50Pace5:50.50
Cumilative:Distance3.000Time17:35.30Pace5:51.77
Split 4:Distance1.000Time5:44.90Pace5:44.90
Cumilative:Distance4.000Time23:20.20Pace5:50.05
Split 5:Distance1.000Time5:53.20Pace5:53.20
Cumilative:Distance5.000Time29:13.40Pace5:50.68
Split 6:Distance1.000Time6:00.50Pace6:00.50
Cumilative:Distance6.000Time35:13.90Pace5:52.32
Split 7:Distance1.000Time6:05.30Pace6:05.30
Cumilative:Distance7.000Time41:19.20Pace5:54.17
Split 8:Distance1.000Time5:52.00Pace5:52.00
Cumilative:Distance8.000Time47:11.20Pace5:53.90
Split 9:Distance1.000Time5:43.60Pace5:43.60
Cumilative:Distance9.000Time52:54.80Pace5:52.76
Split 10:Distance1.000Time6:05.30Pace6:05.30
Cumilative:Distance10.000Time59:00.10Pace5:54.01
Split 11:Distance1.000Time5:46.60Pace5:46.60
Cumilative:Distance11.000Time1:04:46.70Pace5:53.34
Split 12:Distance1.000Time5:55.20Pace5:55.20
Cumilative:Distance12.000Time1:10:41.90Pace5:53.49
Split 13:Distance1.020Time6:10.00Pace6:02.75
Cumilative:Distance13.020Time1:16:51.90Pace5:54.22
Split 14:Distance0.089Time0:33.20Pace6:13.03
Cumilative:Distance13.109Time1:17:25.10Pace5:54.34
 
Leg 3:Distance0.700Time5:50.40Pace8:20.57
Cool-down.
Fast Running Friend Workout - 2017-05-06 18:50:46
Workout Totals: Distance4.500Time37:47.10Pace8:23.80
In Omaha, NE at Sarah's brother's house. Benjamin ran with Stephen, I ran with everybody else.
Leg 1:Distance4.000Time32:48.50Pace8:12.12
With Joseph, Jacob, William, and Julia.
Leg 2:Distance0.500Time4:58.60Pace9:57.20
With Matthew.

Camouflage Crocs 2 Miles: 15.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church in Michael's ward in Omaha, NE

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 - 2017-05-08 07:04:13
Workout Totals: Distance10.500Time1:22:14.60Pace7:49.96
Usual runs in the morning in Omaha, NE before we left for Denver to stay with James and Lybi for the night on the way home. Benjamin did 6, I did the usual 10.
Leg 1:Distance4.000Time32:57.80Pace8:14.45
With Benjamin, Joseph, and Jacob.
Leg 2:Distance2.000Time16:53.90Pace8:26.95
With Benjamin.
Leg 3:Distance4.000Time28:02.80Pace7:00.70
Alone.
Leg 4:Distance0.500Time4:20.10Pace8:40.20
With Matthew and Sarah.

Camouflage Crocs 2 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
10.140.000.000.3110.45

Fast Running Friend Workout - 2017-05-09 08:33:11
Workout Totals: Distance10.452Time1:22:04.40Pace7:51.14
In Denver. James and Lybi's son Sam wanted to see what he could do in the mile, so we took him to the track. He started out at 5:50 pace for the first 200 meters, then gradually faded to 8:00 pace, and at 1000 felt some pain from a recent car accident and could not go anymore. Joseph, Jacob, and William continued at a steady effort from the time Sam slowed down to 8:00. Joseph and Jacob were a bit quicker - around 6:24, William got 6:40, Julia ran around 7:00, I stayed with Sam, then jogged some, then decided to try to catch whoever I could and ran a 78 last lap. I only caught Julia, William was too far away.

Benjamin did 8, usual distances for everybody otherwise.
Leg 1:Distance0.500Time4:12.40Pace8:24.80
Warm-up.
Leg 2:Distance1.000Time6:45.70Pace6:45.70
Sam's mile time trial.
Split 1:Distance0.752Time5:27.20Pace7:15.11
Cumilative:Distance0.752Time5:27.20Pace7:15.11
Split 2:Distance0.248Time1:18.50Pace5:16.53
Cumilative:Distance1.000Time6:45.70Pace6:45.70
 
Leg 3:Distance0.062Time0:17.90Pace4:48.24
William's 100.
Leg 4:Distance0.370Time3:16.20Pace8:50.27
Back to the car.
Leg 5:Distance2.100Time18:15.10Pace8:41.48
With Benjamin, Jenny, Julia, Joseph, Jacob, and William.
Leg 6:Distance4.000Time30:42.80Pace7:40.70
With Benjamin.
Leg 7:Distance1.900Time14:03.50Pace7:23.95
Alone.
Leg 8:Distance0.520Time4:30.80Pace8:40.77
With Matthew in Orem.

Camouflage Crocs 2 Miles: 10.45
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.920.000.250.2510.42

Fast Running Friend Workout - 2017-05-10 09:43:51
Workout Totals: Distance10.414Time1:22:11.60Pace7:53.55
400 meter time trials today. Was not expecting them to go super-great but the kids were excited about something - probably the recent media stir about us running in Crocs - and ran very well. Plus the weather was perfect.

Joseph ran 69.0, Jacob 69.8, William 79.7, and Stephen 90.4. Joseph and Jacob - first time under 70, William first time under 80, Stephen almost broke 90.

Benjamin paced Joseph, I paced Jacob, then we also ran with William and Stephen. Otherwise, easy runs, usual distances.
Leg 1:Distance1.050Time8:48.20Pace8:23.05
Warm-up.
Leg 2:Distance0.248Time1:09.80Pace4:41.45
Jacob's time.
Leg 3:Distance0.248Time1:30.40Pace6:04.52
Stephen.
Leg 4:Distance0.248Time1:19.70Pace5:21.37
William.
Leg 5:Distance1.100Time10:45.60Pace9:46.91
Back to the house.
Leg 6:Distance1.000Time7:31.10Pace7:31.10
With Jacob and Benjamin.
Leg 7:Distance6.000Time46:11.60Pace7:41.93
With Benjamin.
Leg 8:Distance0.520Time4:55.20Pace9:27.69
With Matthew.

Camouflage Crocs 2 Miles: 10.41
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.560.000.000.0010.56

Fast Running Friend Workout - 2017-05-11 08:36:54
Workout Totals: Distance10.560Time1:23:57.90Pace7:57.07
Usual runs for everybody.
Leg 1:Distance2.040Time17:40.60Pace8:39.90
With Jacob and Stephen - I think. Do not remember if we had Benjamin with us.
Leg 2:Distance3.000Time23:55.50Pace7:58.50
With Jacob and William. We might have had Benjamin here as well.
Leg 3:Distance5.000Time37:19.90Pace7:27.98
I think this was with Benjamin.
Leg 4:Distance0.520Time5:01.90Pace9:40.58
With Matthew.

Camouflage Crocs 2 Miles: 10.56
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 - 2017-05-12 07:43:43
Workout Totals: Distance10.520Time1:21:46.70Pace7:46.42
Usual runs.
Leg 1:Distance10.000Time1:16:51.90Pace7:41.19
With Benjamin.
Leg 2:Distance0.520Time4:54.80Pace9:26.92
With Matthew.

Camouflage Crocs 2 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
9.070.008.000.0017.07

Fast Running Friend Workout - 2017-05-13 08:00:02
Workout Totals: Distance17.070Time2:08:35.30Pace7:31.98
Today Benjamin and I did the error correction workout - 8 mile tempo. The course we originally planned to do it on was not available due to the trail closure near Bridal Veil Falls. So we had to improvise. It was like a bad dream - one of those where you are running a race, do the first part of it on the race course, but then it becomes an obstacle course. It became true for us today because the trail was closed after some distance in the other direction as well, and that part does not have quarter marks either, so we had to just estimate the pace based on the first 4 miles, and guess when we were done. Benjamin and I ended up improvising differently - he missed the real trail turn and just kept going on the road, I followed the trail, ran into the closures, followed the detour, then improvised, and miraculously ended up in the same place he did after all. I verified the distance with the Course Tool and mine miraculously ended up exactly 8 miles which I ran in 47:03. Benjamin was 0.07 short, and I think his time was around 43:30, so about 5:30 average.

Then I took the little boys to the track meet in Draper to run in the 800. It was windy, so the times were slow. On top of that, Jacob just did not have a good race - went out slow, did not maintain contact properly, and finished slower - 2:45.79. But Joseph on the other hand ran very well drafting when he could and minimizing the adverse effects of the wind - 2:36.99 - I think that would be his official track PR, although he's run 2:36.3 in a time trial.

William ran 3:02.77 which is his official track PR - although he has run 2:57 in a time trial. He lost to Jamison Ping (2:57.25) and a few other boys (Liam Larkin won the race with 2:49.14), but what I was happy about is that he put up a fight and made an effort to be in contact with Jamison from 300 to 500. Stephen ran 3:28.83 - official track PR.

Afterwards Joseph learned a lesson about choice and consequences. White waiting for the race to start he and the rest of the boys were in the car. Joseph decided to see if the car would start if he stuck something into the ignition. That something ended up being a crumbly piece of rubber. The car fortunately did not start at that time, and, unfortunately, later when I tried to start it with the key. The fallout was that we had to wait for a few hours before we got home and got food, and we ended up with $200+ in towing and repair costs. We were fortunate that our favorite mechanics at Car Doctor of Orem figured out how to rebuild the ignition switch instead of having to replace it, otherwise the bill would have been higher. But Joseph learned a lesson - if you mess with the car, you are messing with your dinner as well, and you get to experience in small measure what many kids in Africa experience every day.
Leg 1:Distance5.450Time44:07.20Pace8:05.72
Warm-up.
Leg 2:Distance8.000Time47:01.00Pace5:52.62
Tempo run.
Leg 3:Distance3.100Time26:19.50Pace8:29.52
Cool-down.
Leg 4:Distance0.000Time3:28.80Pace0:00.00
Stephen and William's 800.
Split 1:Distance0.000Time3:02.70Pace0:00.00
Cumilative:Distance0.000Time3:02.70Pace0:00.00
Split 2:Distance0.000Time0:26.10Pace0:00.00
Cumilative:Distance0.000Time3:28.80Pace0:00.00
 
Leg 5:Distance0.000Time2:45.60Pace0:00.00
Joseph and Jacob's 800.
Split 1:Distance0.000Time2:36.70Pace0:00.00
Cumilative:Distance0.000Time2:36.70Pace0:00.00
Split 2:Distance0.000Time0:08.90Pace0:00.00
Cumilative:Distance0.000Time2:45.60Pace0:00.00
 
Leg 6:Distance0.520Time4:53.20Pace9:23.85
With Matthew.

Camouflage Crocs 2 Miles: 17.07
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 - 2017-05-15 07:45:49
Workout Totals: Distance10.520Time1:21:31.20Pace7:44.94
Usual day, usual runs.
Leg 1:Distance10.000Time1:16:31.60Pace7:39.16
With Benjamin.
Leg 2:Distance0.520Time4:59.60Pace9:36.15
With Matthew.

Camouflage Crocs 2 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
9.360.000.002.4911.85

Fast Running Friend Workout - 2017-05-16 08:31:41
Workout Totals: Distance11.848Time1:36:24.00Pace8:08.18
We did shortened easy runs in the morning and ran in the track meet in the evening.

In the morning Benjamin and I did 0.5 pickup where I told him to just put in a half marathon effort without looking at the watch. This gave us 2:36 for 0.5 down the canyon. Overall we did 8 miles in the morning.

In the evening, Benjamin, myself, Joseph, and Jacob ran 3200, Jenny, Julia, William, and Stephen ran 800.

Results:

800

Jenny 2:52.68 (splits 85, 87) - new PR
Julia 2:59.73 (splits 87, 92) - official track PR
William 3:03.75 (splits 89, 94) - not sure why the second lap was so weak
Stephen 3:19.73 (new PR, splits 1:37, 1:42)

3200:

Benjamin 9:53.79 (4:58/4:55)
Myself 11:10.73 (5:21/5:49)
Joseph 11:51.10 (5:58/5:53)
Jacob 12:02.03 (5:59/6:03)

Benjamin's performance showed me that we are on the right track. The correct way to train him is to make sure he gets to run his base distance not stop, and the workout should be a long tempo right now. Something to remember after his mission, although his body will change over two years and we might need to do some adjustments.

As far as I am concerned, I felt OK through the first 4 laps (78,78,82,82), then manageable in the 5 lap (83), and then I felt like I was terribly out of oxygen in the last 3 laps (89,90,87). Is that from travelling to sea level and not re-acclimating? Sure felt like very similar to how I felt for the first month when I came to Utah for the first time.

It is interesting that Joseph, Jacob, and Benjamin did not have such problems. Maybe the difference is that unlike me they grew up at altitude.

In any case, this experience told me I need to increase my iron and liquid intake, throw in some extra pickups to get more out of my base runs, and try to sneak in some additional mileage.
Leg 1:Distance6.500Time49:58.60Pace7:41.32
With Benjamin with a pickup in the middle.
Split 1:Distance3.720Time29:16.30Pace7:52.12
Cumilative:Distance3.720Time29:16.30Pace7:52.12
Split 2:Distance0.500Time2:36.40Pace5:12.80
Cumilative:Distance4.220Time31:52.70Pace7:33.25
Split 3:Distance2.280Time18:05.90Pace7:56.27
Cumilative:Distance6.500Time49:58.60Pace7:41.32
 
Leg 2:Distance1.000Time8:15.40Pace8:15.40
With William.
Leg 3:Distance0.500Time3:41.80Pace7:23.60
Alone.
Leg 4:Distance1.000Time8:13.90Pace8:13.90
Track meet warm-up.
Leg 5:Distance1.988Time12:02.00Pace6:03.18
3200 - everybody's splits.
Split 1:Distance1.988Time11:10.40Pace5:37.22
Cumilative:Distance1.988Time11:10.40Pace5:37.22
My time.
Split 2:Distance0.000Time0:40.40Pace0:00.00
Cumilative:Distance1.988Time11:50.80Pace5:57.55
Joseph.
Split 3:Distance0.000Time0:11.20Pace0:00.00
Cumilative:Distance1.988Time12:02.00Pace6:03.18
Jacob.
 
Leg 6:Distance0.340Time2:40.30Pace7:51.47
To the car and back.
Leg 7:Distance0.000Time3:19.30Pace0:00.00
William and Stephen - 800.
Split 1:Distance0.000Time3:03.40Pace0:00.00
Cumilative:Distance0.000Time3:03.40Pace0:00.00
Split 2:Distance0.000Time0:15.90Pace0:00.00
Cumilative:Distance0.000Time3:19.30Pace0:00.00
 
Leg 8:Distance0.000Time2:59.10Pace0:00.00
Jenny and Julia 800.
Split 1:Distance0.000Time2:52.50Pace0:00.00
Cumilative:Distance0.000Time2:52.50Pace0:00.00
Jenny.
Split 2:Distance0.000Time0:06.60Pace0:00.00
Cumilative:Distance0.000Time2:59.10Pace0:00.00
Julia.
 
Leg 9:Distance0.520Time5:13.60Pace10:03.08
With Matthew.

Camouflage Crocs 2 Miles: 11.85
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.960.000.000.0013.96

Fast Running Friend Workout - 2017-05-17 09:09:51
Workout Totals: Distance13.960Time1:51:59.00Pace8:01.30
Total of almost 14 for me today. 10 in the morning, 3.4 in the afternoon with William to get the car from the car shop, and 0.52 late in the evening with Matthew. Usual distances for the kids.
Leg 1:Distance5.000Time38:16.90Pace7:39.38
I think this was with Benjamin.
Leg 2:Distance2.040Time17:30.70Pace8:35.05
With Stephen - do not remember if Benjamin ran this one with me.
Leg 3:Distance3.000Time22:01.70Pace7:20.57
Do not remember if I ran this alone or with Benjamin - I think I ran this alone, and he went with Joseph and Jacob.
Leg 4:Distance3.400Time29:21.10Pace8:37.97
With William.
Leg 5:Distance0.520Time4:48.60Pace9:15.00
With Matthew.

Camouflage Crocs 2 Miles: 13.96
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.701.500.000.0011.20

Fast Running Friend Workout - 2017-05-18 08:02:29
Workout Totals: Distance11.200Time1:28:26.80Pace7:53.82
Back in 2003-2004 I served some jail time... Well not really. I was called to serve as a branch clerk in the Slate Canyon Juvenile Detention Center in our church. This gave me a chance to spend some time with the youth in detention and learn some things I would not have learned otherwise. I tried to get the youth to run - not from the facility, but on the premises, and had a moderate measure of success. One of the youth there by the name of Randy enjoyed running quite a bit and was good at it.

After the media-covered Benjamin's Crocs appearance at the Mini Indy 500 Randy remembered me and reached out. He has been running for the last 4 years and has finished a marathon (Utah Valley last year) in 3:30 with the opening split of 1:28 for the first half followed by some GI issues afterwards. I invited him to join us for a run. He ran 8 miles with me and Benjamin today with Jacob joining us for the first 5. We did an evaluation 1.5 tempo down the canyon. We pulled him at 6:00 pace - he held it quite well until 1 mile, then started faltering a bit, but then kicked and ended up with 8:56.

Otherwise we had usual runs with usual distances.
Leg 1:Distance1.300Time11:00.30Pace8:27.92
With Jacob, Benjamin, and Randy.
Leg 2:Distance1.500Time8:56.10Pace5:57.40
Tempo with Jacob, Benjamin, and Randy.
Leg 3:Distance1.760Time14:50.90Pace8:26.19
To the house with the same crew.
Leg 4:Distance3.600Time29:42.90Pace8:15.25
Jacob did the first 0.5 with us, the rest just with Benjamin and Randy back to the car.
Leg 5:Distance2.000Time15:37.10Pace7:48.55
With Benjamin.
Leg 6:Distance1.040Time8:19.50Pace8:00.29
First lap (0.52) with Matthew, second alone - trying to sneak in a mini aerobic stimulus - I used to call those things "always on the run" miles.
Split 1:Distance0.520Time4:44.20Pace9:06.54
Cumilative:Distance0.520Time4:44.20Pace9:06.54
Split 2:Distance0.520Time3:35.30Pace6:54.04
Cumilative:Distance1.040Time8:19.50Pace8:00.29
 

Camouflage Crocs 2 Miles: 11.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.260.000.000.0014.26

Fast Running Friend Workout - 2017-05-19 08:27:02
Workout Totals: Distance14.260Time1:50:58.10Pace7:46.91
Benjamin did 6 today - mini-taper for Ogden. Otherwise usual distances for everybody.
Leg 1:Distance2.040Time17:07.70Pace8:23.77
With Stephen.
Leg 2:Distance3.000Time24:01.90Pace8:00.63
I think this might have been with William.
Leg 3:Distance3.000Time23:56.20Pace7:58.73
Do not remember who this was with.
Leg 4:Distance5.000Time35:53.50Pace7:10.70
Alone.
Leg 5:Distance1.220Time9:58.80Pace8:10.82
At the park - first 0.52 with Matthew, the rest alone.
Split 1:Distance0.520Time4:42.20Pace9:02.69
Cumilative:Distance0.520Time4:42.20Pace9:02.69
Split 2:Distance0.700Time5:16.60Pace7:32.29
Cumilative:Distance1.220Time9:58.80Pace8:10.82
 

Camouflage Crocs 2 Miles: 14.26
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.490.003.120.0012.61

Fast Running Friend Workout - 2017-05-20 06:23:25
Workout Totals: Distance12.610Time1:31:00.30Pace7:13.01
Today was a crazy day. Benjamin raced the Ogden Half. Official results 1:10:47, 2nd overall, but there is a story to go with it. The Standard Examineer should have told it (I did write them an e-mail), but since they did not I will tell it right here.

Even though Benjamin gained some publicity after Mini Indy 500, the result really was not that great. You could argue the wind cost him a minute, or more generously a minute and a half, but even with that we get around 1:10:30 which is still a good minute off his record-eligible course PR. The blow up in the last 4 miles was not very encouraging. So something was clearing wrong, but what was it, and how do we fix it? My working theory was that he needed a better aerobic stimulus, which we tried. But he was leaving on a mission and it would be nice to have another data point before he left. Unfortunately the best race in terms of competition left before his departure was the Ogden Half.

Ogden has a well-established reputation for not caring too much about how fast the winner runs. The slogan is - everyone is a winner as long as he pays $100+ entry fee :-) Elites cannot get a comp, prize money is only in the full, the half prize - ironically - this year was $150 towards a pair of shoes at Striders for the top three.

But there was literally nothing else in the state and we were not going to go out of state given that his flight to the Madrid MTC was on Monday and he still needed to finish packing.

We received the usual "Everyone is a winner" response from the race directors, so I eventually paid the odious fee. With Riley's help we found a place to stay in Huntsville. Incidentally Riley's friend Toby Johnhson was Benjamin's mission president's companion when they were both young missionaries around 20 years ago.

I warmed up with Benjamin, then jogged to the mile marker 1 to watch. With the first mile in 5:50 fast time was out of the question, but it was out of the question to begin with. There was only one runner that could have helped with the fast time - Jason Holt, and that is usually not enough - you need a pack.

After the first mile Benjamin sped up hitting 5:40 on the uphill, then something in the 5:25 range for the next 3. Around 5 he separated himself from Jason and started running solid sub-5:20 pace down the canyon. Everything went well up to 9 miles - 6 in 32:30, 9 in 48:17. Then something that we should have expected but unfortunately did not took place - the race got off from the highway to the trail, and the only escort available to the lead runners was a police car which can only drive on the road.

Benjamin has many talents but course navigation is not one of them. So he took a wrong turn twice losing all of his lead. He regained contact with Jason and stayed with him until half mile to go with 1:04:50 split at 12. Around 1:08 into the race Benjamin made a move and dropped Jason again. Coming into the finish chute he had about 5 seconds.

Then another accident occurred. There were two finish chutes. Of course Benjamin chose the wrong one. The race directors accommodated and stretched out the tape for him in the wrong chute. Then somebody yelled that Benjamin was in the wrong chute. He panicked and decided to correct the error by jumping over the dividing barrier. This did not go well - he is not a hurdler - especially after 13 miles of hard running. He sprained his ankle and dropped his glasses. While he was recovering from all of this Jason passed him in the correct chute and won the race by 3 seconds.

We had a discussion afterwards about being more confident in yourself and not listening to stray advice with some references to 1 Nephi 8:28: "And after they had tasted of the fruit they were ashamed, because of those that were scoffing at them; and they fell away into forbidden paths and were lost."

He took all of this in good spirits, his ankle recovered enough after a blessing and some treatment to run 10 miles Monday morning and make the flight to Madrid, and his glasses did not break. What I was happy about is that he closed strong. Jason ran the last 1.109 at 5:20 pace, Benjamin during the move had to have been quite a bit faster - probably 5:10 at least. He handled getting lost very well - did not allow the discouragement to overtake him.

I discussed the matter with the race director afterwards. She was adamant about not admitting that they did anything wrong telling me that they had well marked signs and nothing like this has ever happened before. I did not question what she said then, but later discovered that Scott Keate got lost on the course a few years ago when he won the race adding a good quarter.

Training-wise I did some jogging during the race, and then when we got home did some more distance in the park by our house with 3 1.04 tempo pickups. Usual distances for the kids.
Leg 1:Distance3.250Time27:36.40Pace8:29.66
Jogging around while Benjamin ran the race.
Split 1:Distance1.700Time12:54.50Pace7:35.59
Cumilative:Distance1.700Time12:54.50Pace7:35.59
Split 2:Distance0.000Time2:41.00Pace0:00.00
Cumilative:Distance1.700Time15:35.50Pace9:10.29
Split 3:Distance1.550Time12:00.90Pace7:45.10
Cumilative:Distance3.250Time27:36.40Pace8:29.66
 
Leg 2:Distance9.360Time1:03:23.90Pace6:46.40
In the park with 3x1.04 mile pickups.
Split 1:Distance0.520Time4:48.50Pace9:14.81
Cumilative:Distance0.520Time4:48.50Pace9:14.81
With Matthew.
Split 2:Distance1.040Time7:23.80Pace7:06.73
Cumilative:Distance1.560Time12:12.30Pace7:49.42
Split 3:Distance1.040Time6:05.40Pace5:51.35
Cumilative:Distance2.600Time18:17.70Pace7:02.19
Split 4:Distance1.560Time10:48.50Pace6:55.71
Cumilative:Distance4.160Time29:06.20Pace6:59.76
Split 5:Distance1.040Time6:01.10Pace5:47.21
Cumilative:Distance5.200Time35:07.30Pace6:45.25
Split 6:Distance1.040Time7:29.10Pace7:11.83
Cumilative:Distance6.240Time42:36.40Pace6:49.68
Split 7:Distance1.040Time5:59.50Pace5:45.67
Cumilative:Distance7.280Time48:35.90Pace6:40.54
Split 8:Distance2.080Time14:48.00Pace7:06.92
Cumilative:Distance9.360Time1:03:23.90Pace6:46.40
 

Camouflage Crocs 2 Miles: 12.61
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. Benjamin spoke in church for the last time before leaving for his mission. Then in the evening he was set apart as a full-time missionary.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.840.000.160.002.00

Fast Running Friend Workout - 2017-05-22 08:16:10
Workout Totals: Distance10.192Time1:22:50.70Pace8:07.71
Last run together with Benjamin for 2 years. After a priesthood blessing and some treatment he was able to run 10 miles in spite of the the ankle sprain - the fallout of his finish chute mishap in Ogden. Then we dropped him off in the afternoon at the Salt Lake Airport on his way to the Madrid MTC.

Usual distances for everybody.
Leg 1:Distance2.080Time18:10.70Pace8:44.38
With Benjamin, Matthew (part), Jacob (part), and Stephen.
Split 1:Distance0.520Time4:32.70Pace8:44.42
Cumilative:Distance0.520Time4:32.70Pace8:44.42
With Benjamin, Matthew, Stephen, and Jacob.
Split 2:Distance1.560Time13:38.00Pace8:44.36
Cumilative:Distance2.080Time18:10.70Pace8:44.38
With Benjamin and Stephen.
 
Leg 2:Distance7.952Time1:03:18.90Pace7:57.73
With Benjamin, and Jacob (part).
Split 1:Distance4.680Time37:08.30Pace7:56.13
Cumilative:Distance4.680Time37:08.30Pace7:56.13
With Benjamin and Jacob.
Split 2:Distance3.272Time26:10.60Pace8:00.01
Cumilative:Distance7.952Time1:03:18.90Pace7:57.73
With Benjamin.
 
Leg 3:Distance0.160Time1:21.10Pace8:26.87
Some extra distance.
Fast Running Friend Workout - 2017-05-22 21:17:47
Workout Totals: Distance2.000Time23:38.00Pace11:49.00
 
Leg 1:Distance2.000Time23:38.00Pace11:49.00
With Joseph late at night, pickup on the hill at the end.
Split 1:Distance1.845Time22:39.80Pace12:17.02
Cumilative:Distance1.845Time22:39.80Pace12:17.02
Split 2:Distance0.155Time0:58.20Pace6:15.48
Cumilative:Distance2.000Time23:38.00Pace11:49.00
 

Camouflage Crocs 2 Miles: 12.19
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.640.004.531.9411.11

Fast Running Friend Workout - 2017-05-23 07:54:36
Workout Totals: Distance11.110Time1:15:17.80Pace6:46.64
The trail was closed for the most part due to flooding, so I did a random fartlek of sorts with quarters uphill into the wind, and tempo segments the other way. Then I rested a bit more and ran a 3.03 tempo to the house starting down the canyon and ending uphill at home. Kids ran their usual distances.
Leg 1:Distance10.070Time1:06:33.70Pace6:36.59
Fartlek.
Split 1:Distance1.640Time11:49.20Pace7:12.44
Cumilative:Distance1.640Time11:49.20Pace7:12.44
Split 2:Distance0.250Time1:28.90Pace5:55.60
Cumilative:Distance1.890Time13:18.10Pace7:02.28
Split 3:Distance0.062Time0:30.50Pace8:11.94
Cumilative:Distance1.952Time13:48.60Pace7:04.49
Split 4:Distance0.250Time1:32.10Pace6:08.40
Cumilative:Distance2.202Time15:20.70Pace6:58.12
Split 5:Distance0.125Time1:03.40Pace8:27.20
Cumilative:Distance2.327Time16:24.10Pace7:02.91
Split 6:Distance0.250Time1:27.40Pace5:49.60
Cumilative:Distance2.577Time17:51.50Pace6:55.79
Split 7:Distance0.125Time1:04.10Pace8:32.80
Cumilative:Distance2.702Time18:55.60Pace7:00.28
Split 8:Distance0.250Time1:26.80Pace5:47.20
Cumilative:Distance2.952Time20:22.40Pace6:54.09
Split 9:Distance0.125Time1:06.40Pace8:51.20
Cumilative:Distance3.077Time21:28.80Pace6:58.85
Split 10:Distance0.188Time1:08.20Pace6:02.77
Cumilative:Distance3.265Time22:37.00Pace6:55.62
Split 11:Distance0.125Time1:08.30Pace9:06.40
Cumilative:Distance3.390Time23:45.30Pace7:00.44
Split 12:Distance1.500Time8:29.10Pace5:39.40
Cumilative:Distance4.890Time32:14.40Pace6:35.58
Split 13:Distance0.250Time2:21.10Pace9:24.40
Cumilative:Distance5.140Time34:35.50Pace6:43.79
Split 14:Distance0.250Time1:28.40Pace5:53.60
Cumilative:Distance5.390Time36:03.90Pace6:41.47
Split 15:Distance0.125Time1:10.60Pace9:24.80
Cumilative:Distance5.515Time37:14.50Pace6:45.17
Split 16:Distance0.250Time1:29.60Pace5:58.40
Cumilative:Distance5.765Time38:44.10Pace6:43.14
Split 17:Distance0.125Time1:09.40Pace9:15.20
Cumilative:Distance5.890Time39:53.50Pace6:46.37
Split 18:Distance0.250Time1:27.70Pace5:50.80
Cumilative:Distance6.140Time41:21.20Pace6:44.10
Split 19:Distance0.900Time7:25.00Pace8:14.44
Cumilative:Distance7.040Time48:46.20Pace6:55.65
Split 20:Distance3.030Time17:47.50Pace5:52.31
Cumilative:Distance10.070Time1:06:33.70Pace6:36.59
 
Leg 2:Distance1.040Time8:44.10Pace8:23.94
With Matthew the first 0.52, the rest alone.
Split 1:Distance0.520Time4:56.30Pace9:29.81
Cumilative:Distance0.520Time4:56.30Pace9:29.81
Split 2:Distance0.520Time3:47.80Pace7:18.08
Cumilative:Distance1.040Time8:44.10Pace8:23.94
 

Camouflage Crocs 2 Miles: 11.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.510.000.000.0011.51

Fast Running Friend Workout - 2017-05-24 08:16:26
Workout Totals: Distance11.507Time1:26:17.20Pace7:29.92
Today was a day of failed time trials. The weather was good, unfortunately the fitness was lacking. Jacob had a sore throat, just jogged. Stephen was on pace for a record with 400 to go, but then mentally lost it and finished 5 seconds slower. Joseph went through the first lap in 81, then ran 87 and could not speed up. I stopped him at 1200. William ran the 800 - opened with 88, then slowed down to 92. I wonder if everybody was sad about Benjamin being gone - whatever the reason, this is just odd - usually out of three at least one has a good day.

Kids otherwise ran usual distances, except Jacob did only 3 miles I think.
Leg 1:Distance0.187Time1:49.20Pace9:43.96
Warm-up.
Leg 2:Distance1.000Time7:28.80Pace7:28.80
Stephen's mile time trial.
Leg 3:Distance0.496Time3:00.40Pace6:03.71
William's 800 time trial.
Leg 4:Distance0.744Time4:14.10Pace5:41.53
Joseph's time trial - stopped him early.
Leg 5:Distance1.000Time8:15.70Pace8:15.70
This may have been with Joseph and William.
Leg 6:Distance2.040Time16:17.00Pace7:58.92
Do not remember who this was with.
Leg 7:Distance1.000Time8:19.30Pace8:19.30
Also do not remember much about this one.
Leg 8:Distance4.000Time28:47.70Pace7:11.93
Alone.
Leg 9:Distance1.040Time8:05.00Pace7:46.35
First 0.52 with Matthew in the park, the rest alone.
Split 1:Distance0.520Time4:26.70Pace8:32.88
Cumilative:Distance0.520Time4:26.70Pace8:32.88
Split 2:Distance0.520Time3:38.30Pace6:59.81
Cumilative:Distance1.040Time8:05.00Pace7:46.35
 

Camouflage Crocs 2 Miles: 11.51
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.292.000.001.0011.29

Fast Running Friend Workout - 2017-05-25 08:02:12
Workout Totals: Distance11.294Time1:26:54.50Pace7:41.71
Paced Randy through 2 miles down the canyon in 11:58. He had some problems with allergies after the first mile in 5:53, so we had to stop. But once he recovered he was able to run a decent pace again.

After the tempo, we ran to our house, picked up Joseph, Jacob, and William, and ran to the car. I added a bit more distance after that with two 0.5 pick-ups - one uphill in 2:53, and then the same stretch on the way back downhill in 2:40. Felt strong on those.

Usual distances for all of the kids.
Leg 1:Distance1.250Time10:39.90Pace8:31.92
Warm-up with Randy.
Leg 2:Distance2.000Time11:58.90Pace5:59.45
Tempo down the canyon.
Leg 3:Distance2.280Time19:10.90Pace8:24.78
To the house.
Leg 4:Distance3.100Time25:47.40Pace8:19.16
With Jacob, William, and Joseph.
Leg 5:Distance1.624Time10:34.20Pace6:30.52
Extra distances with two pickups.
Split 1:Distance0.187Time1:18.70Pace7:00.86
Cumilative:Distance0.187Time1:18.70Pace7:00.86
Split 2:Distance0.500Time2:53.80Pace5:47.60
Cumilative:Distance0.687Time4:12.50Pace6:07.54
Split 3:Distance0.250Time2:16.00Pace9:04.00
Cumilative:Distance0.937Time6:28.50Pace6:54.62
Split 4:Distance0.500Time2:40.80Pace5:21.60
Cumilative:Distance1.437Time9:09.30Pace6:22.25
Split 5:Distance0.187Time1:24.90Pace7:34.01
Cumilative:Distance1.624Time10:34.20Pace6:30.52
 
Leg 6:Distance1.040Time8:43.20Pace8:23.08
0.52 with Matthew and then the same distance one more time alone.
Split 1:Distance0.520Time4:45.20Pace9:08.46
Cumilative:Distance0.520Time4:45.20Pace9:08.46
Split 2:Distance0.520Time3:58.00Pace7:37.69
Cumilative:Distance1.040Time8:43.20Pace8:23.08
 

Camouflage Crocs 2 Miles: 11.29
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.231.000.001.0011.23

Fast Running Friend Workout - 2017-05-26 08:43:21
Workout Totals: Distance11.227Time1:22:00.40Pace7:18.26
Mile time trials today. Stephen and William got PRs. Stephen ran 7:17.7, William got 6:16.1. William's splits were 92, 96, 92, 93. Do not remember Stephen's splits exactly, but he was fairly even and had a strong kick.

Joseph ran 5:35.6, which is an improvement over Wednesday, but still off his PR of 5:30. Joseph's splits were 82,85,83,83. Jacob apparently was still not 100% over his cold - he started struggling in the second lap and I told him to stop after 800.

Part of Joseph's problem was the slow second lap, but judging by his lack of a strong kick he did not really have sub-5:30 in him today.

I set up a different incentive structure for the kids today. Make it to 800 on pace - $1, 900 - $2, 1000 - $3, 1100 - $5, 1200 - $7, then $3 for every additional 100 meters. "On pace" means responding to invitations to give me a low five. If you are declared off pace, you stop right there to prevent sandbagging - to communicate the idea that I really want to know how far you are physically capable of going at the target pace. I gave Joseph a break because he has been struggling recently, and all I was requiring of him is run faster than Jacob's PR of 5:38. But otherwise I was pacing them at their PR pace. This worked particularly well for William and Stephen. But it did not work for Jacob - part of the problem was that he was still recovering from the cold, but there was something else involved, some mental issue. He can run 100 in 14.9, 400 in 69.8, and 1000 in 3:18, but I cannot trick him into going through 800 in as slow as 2:45 in the mile even if he knows he does not have to finish and I even will not let him finish. Will have to figure something out.

Jenny did a mile pickup at the end of her run uphill in 6:45 - I paced her. I also ran a little bit with Julia.


The results today gave me some food for thought. I am going to try having Joseph, Jacob, and William always run the last quarter of their run fast to teach them that they can run fast when tired. Hopefully this would not be too much of a training stress.
Leg 1:Distance0.187Time1:50.10Pace9:48.77
Warm-up.
Leg 2:Distance1.000Time7:17.70Pace7:17.70
Stephen's mile.
Leg 3:Distance1.000Time6:16.10Pace6:16.10
William's mile.
Leg 4:Distance1.000Time5:35.60Pace5:35.60
Joseph's mile.
Leg 5:Distance3.100Time24:19.40Pace7:50.77
Part with Joseph and Jacob, part alone, part with Jenny.
Split 1:Distance2.100Time17:34.00Pace8:21.90
Cumilative:Distance2.100Time17:34.00Pace8:21.90
Split 2:Distance1.000Time6:45.40Pace6:45.40
Cumilative:Distance3.100Time24:19.40Pace7:50.77
 
Leg 6:Distance0.900Time6:53.80Pace7:39.78
Part with Julia.
Leg 7:Distance3.000Time21:38.60Pace7:12.87
Alone.
Leg 8:Distance1.040Time8:09.10Pace7:50.29
Part with Matthew, part alone.
Split 1:Distance0.520Time4:27.30Pace8:34.04
Cumilative:Distance0.520Time4:27.30Pace8:34.04
Split 2:Distance0.520Time3:41.80Pace7:06.54
Cumilative:Distance1.040Time8:09.10Pace7:50.29
 

Camouflage Crocs 2 Miles: 11.23
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.540.256.000.2521.04

Fast Running Friend Workout - 2017-05-27 08:32:35
Workout Totals: Distance21.040Time2:40:11.60Pace7:36.83
Decided to do something different with the kids. Do normal runs, but last quarter always fast - most days unless they are really tired or tapering for a race. What fast means is to a great extent up to them - can be 800 race pace or faster or just 3000 race pace if not feeling too snappy.

So William ran 93, Jacob 77, Joseph 76. Usual Saturday distances. After running with the kids I did a 6 mile tempo in the canyon 3 uphill and 3 downhill in 36:13 (6:11, 6:17, 6:17, 5:52, 5:52, 5:44). Felt better than I expected that far into the long run and on that terrain. Total of 21 for me, including the evening jog with Matthew + another lap around the park.
Leg 1:Distance3.000Time26:09.10Pace8:43.03
With Stephen and William.
Leg 2:Distance1.000Time7:41.70Pace7:41.70
With William.
Split 1:Distance0.750Time6:08.20Pace8:10.93
Cumilative:Distance0.750Time6:08.20Pace8:10.93
Split 2:Distance0.250Time1:33.50Pace6:14.00
Cumilative:Distance1.000Time7:41.70Pace7:41.70
 
Leg 3:Distance5.000Time39:13.40Pace7:50.68
With Joseph and Jacob.
Split 1:Distance4.750Time37:56.00Pace7:59.16
Cumilative:Distance4.750Time37:56.00Pace7:59.16
Split 2:Distance0.250Time1:17.40Pace5:09.60
Cumilative:Distance5.000Time39:13.40Pace7:50.68
 
Leg 4:Distance2.280Time17:38.10Pace7:44.08
To the canyon.
Leg 5:Distance6.000Time36:13.20Pace6:02.20
Tempo run.
Split 1:Distance3.000Time18:45.20Pace6:15.07
Cumilative:Distance3.000Time18:45.20Pace6:15.07
Split 2:Distance3.000Time17:28.00Pace5:49.33
Cumilative:Distance6.000Time36:13.20Pace6:02.20
 
Leg 6:Distance2.720Time24:35.00Pace9:02.28
Back to the house with a little addition.
Leg 7:Distance1.040Time8:41.10Pace8:21.06
One lap with Matthew, one alone.
Split 1:Distance0.520Time4:43.70Pace9:05.58
Cumilative:Distance0.520Time4:43.70Pace9:05.58
Split 2:Distance0.520Time3:57.40Pace7:36.54
Cumilative:Distance1.040Time8:41.10Pace8:21.06
 

Camouflage Crocs 2 Miles: 21.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.740.000.250.2511.24

Fast Running Friend Workout - 2017-05-29 08:18:23
Workout Totals: Distance11.240Time1:30:20.60Pace8:02.26
Chad joined us today. 10+1 total. Did some pickups for 0.25. 84 with William, 75 with Jacob (Joseph was around 74). Usual distances for the kids.
Leg 1:Distance2.040Time17:19.80Pace8:29.71
With Stephen, William, and Chad.
Leg 2:Distance1.000Time7:34.40Pace7:34.40
With William and Chad.
Split 1:Distance0.750Time6:10.40Pace8:13.87
Cumilative:Distance0.750Time6:10.40Pace8:13.87
Split 2:Distance0.250Time1:24.00Pace5:36.00
Cumilative:Distance1.000Time7:34.40Pace7:34.40
 
Leg 3:Distance4.000Time31:25.40Pace7:51.35
With Joseph, Jacob, and Chad.
Split 1:Distance3.750Time30:09.70Pace8:02.59
Cumilative:Distance3.750Time30:09.70Pace8:02.59
Split 2:Distance0.250Time1:15.70Pace5:02.80
Cumilative:Distance4.000Time31:25.40Pace7:51.35
 
Leg 4:Distance3.000Time23:37.60Pace7:52.53
With Chad.
Split 1:Distance0.750Time5:59.90Pace7:59.87
Cumilative:Distance0.750Time5:59.90Pace7:59.87
Split 2:Distance0.750Time5:52.40Pace7:49.87
Cumilative:Distance1.500Time11:52.30Pace7:54.87
Split 3:Distance1.500Time11:45.30Pace7:50.20
Cumilative:Distance3.000Time23:37.60Pace7:52.53
 
Leg 5:Distance1.200Time10:23.40Pace8:39.50
Part with Matthew, part alone in the park.
Split 1:Distance0.680Time6:40.40Pace9:48.82
Cumilative:Distance0.680Time6:40.40Pace9:48.82
Split 2:Distance0.520Time3:43.00Pace7:08.85
Cumilative:Distance1.200Time10:23.40Pace8:39.50
 

Camouflage Crocs 2 Miles: 11.24
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.080.000.001.8613.94

Fast Running Friend Workout - 2017-05-30 07:27:19
Workout Totals: Distance13.944Time1:47:25.20Pace7:42.22
Ran 10 in the morning, Joseph, Jacob, Julia, and Jenny did 3, William 2, Stephen 1. Then went to the track meet in the evening. Myself, Jenny, Julia, Joseph, Jacob ran 3000. William and Stephen did the 800. It was very hot - around 90F. All of the 3000 runners struggled - some more than others.

Official times:

3000

Myself 10:41.83
Joseph 11:10.71 - altitude PR
Jacob 11:22.66
Jenny 12:08.91 - altitude PR
Julia 13:18.04

800:

William 2:54.36 PR - official as well as time trial
Stephen 3:23.19

I was not running it with super fresh legs having run 10 earlier in the morning, but I was fading a lot. Splits were 81,82,83,85,88, then last 1 K in 3:42, vs Joseph's 3:40. Some of it I can blame on the weather, but Joseph was able to hold the pace better than I did - 6:01 for the first 1600 vs 5:31 for me, and then he was 1 second faster than me over the last 1400. Jacob was 6:01 with Joseph at 1600 as well, he did slow down after that, but much less than I did. It did not feel like I was out of breath the same way as in the 3200 meter race two weeks ago but the legs just refused to move. So maybe it was the effects of the glycogen dump on Saturday.

William ran a great race splitting 84/90 - almost perfect. Stephen was not quite on top of things - never really got going - 1:39/1:44.

Of everybody I think I am most impressed by Joseph's race - negative split in 90F. Jenny also held things together quite well - I was not expecting her to run anywhere close to 12:00 at altitude and in the heat. Julia struggled, need to figure out how to help her.
Leg 1:Distance10.000Time1:13:42.40Pace7:22.24
Alone.
Leg 2:Distance1.100Time8:41.60Pace7:54.18
Warm-up.
Leg 3:Distance1.864Time13:17.90Pace7:08.06
3000 - ran myself, timed everybody else.
Split 1:Distance1.864Time10:41.50Pace5:44.15
Cumilative:Distance1.864Time10:41.50Pace5:44.15
My time.
Split 2:Distance0.000Time0:29.00Pace0:00.00
Cumilative:Distance1.864Time11:10.50Pace5:59.71
Joseph
Split 3:Distance0.000Time0:12.00Pace0:00.00
Cumilative:Distance1.864Time11:22.50Pace6:06.15
Jacob.
Split 4:Distance0.000Time0:46.20Pace0:00.00
Cumilative:Distance1.864Time12:08.70Pace6:30.93
Jenny.
Split 5:Distance0.000Time1:09.20Pace0:00.00
Cumilative:Distance1.864Time13:17.90Pace7:08.06
Julia.
 
Leg 4:Distance0.000Time3:23.00Pace0:00.00
800 - William and Stephen.
Split 1:Distance0.000Time2:54.20Pace0:00.00
Cumilative:Distance0.000Time2:54.20Pace0:00.00
William.
Split 2:Distance0.000Time0:28.80Pace0:00.00
Cumilative:Distance0.000Time3:23.00Pace0:00.00
Stephen.
 
Leg 5:Distance0.460Time3:38.50Pace7:55.00
Cool-down.
Leg 6:Distance0.520Time4:41.80Pace9:01.92
With Matthew.

Camouflage Crocs 2 Miles: 13.94
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.940.002.000.5011.44

Fast Running Friend Workout - 2017-05-31 08:15:25
Workout Totals: Distance11.440Time1:28:57.50Pace7:46.56
More or less usual day but decided to try an experiment. I realized that it is hard for me to get in traditional good quality workouts while properly training with the kids. So instead, I though, I could just spread all of the fast running that I would do in one day over several days. This might have its advantages as I can monitor the minor changes in diet and sleep, as well as the training itself but how I feel during my mini tempo or interval on a daily basis. I have tried this idea before with a decent result - 2:33:23 in UVM in 2011 (age 38), but then for some reason did not stick with it.

Some modifications to that routine should be that I should not feel obligated to do a mini-tempo if I am feeling strongly I need a break. And I should also not overanalyze the results as some days are just not good days either due to the weather or the fatigue.

In any case, I first ran with William, and Stephen, then dropped off Stephen and ran 1 more mile with William with the last quarter in 80. Then I did a 2 mile tempo on our hilly out-and-back neighborhood course in 11:38. The first 0.5 was uphill, then 180 turn and 1 mile downhill, and last 0.5 uphill. Do not remember the exact breakdown, but it was around 5:40 average for the downhill, and a little under 6:00 for the uphill.

Then I ran 4 with Joseph and Jacob with the last 0.25 in 73.4 (Joseph). Jacob finished in 75.5. This did not feel too hard even after the tempo. So there is still some kind of endurance problem - probably glycogen.

Usual distances for everybody.
Leg 1:Distance2.040Time17:58.70Pace8:48.77
With William and Stephen.
Leg 2:Distance1.000Time7:31.40Pace7:31.40
With William - last 0.25 fast.
Split 1:Distance0.750Time6:11.10Pace8:14.80
Cumilative:Distance0.750Time6:11.10Pace8:14.80
Split 2:Distance0.250Time1:20.30Pace5:21.20
Cumilative:Distance1.000Time7:31.40Pace7:31.40
 
Leg 3:Distance2.000Time11:38.10Pace5:49.05
Tempo
Leg 4:Distance4.010Time31:57.80Pace7:58.25
With Joseph and Jacob - pickup in the last 0.25.
Split 1:Distance3.760Time30:42.50Pace8:10.03
Cumilative:Distance3.760Time30:42.50Pace8:10.03
Split 2:Distance0.250Time1:13.40Pace4:53.60
Cumilative:Distance4.010Time31:55.90Pace7:57.78
Split 3:Distance0.000Time0:01.90Pace0:00.00
Cumilative:Distance4.010Time31:57.80Pace7:58.25
 
Leg 5:Distance1.350Time10:55.50Pace8:05.56
With Julia - pickup in the last 0.25.
Split 1:Distance1.100Time9:15.50Pace8:25.00
Cumilative:Distance1.100Time9:15.50Pace8:25.00
Split 2:Distance0.250Time1:40.00Pace6:40.00
Cumilative:Distance1.350Time10:55.50Pace8:05.56
 
Leg 6:Distance1.040Time8:56.00Pace8:35.38
In the park, one lap with Matthew, one alone.
Split 1:Distance0.520Time4:58.00Pace9:33.08
Cumilative:Distance0.520Time4:58.00Pace9:33.08
Split 2:Distance0.520Time3:58.00Pace7:37.69
Cumilative:Distance1.040Time8:56.00Pace8:35.38
 

Camouflage Crocs 2 Miles: 11.44
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
252.934.7537.9210.22305.82
Camouflage Crocs 2 Miles: 313.47
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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