Breaking the Wall

Utah Valley 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: 93.66 Year: 93.66
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 120.59
Camouflage Crocs 2 Lifetime Miles: 938.88
Red Crocs Lifetime Miles: 1168.62
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
282.751.4923.364.50312.10
Nike Double Stroller Miles: 22.74White Crocs 1 Miles: 187.50White Crocs 2 Miles: 80.13
Night Sleep Time: 175.00Nap Time: 9.50Total Sleep Time: 184.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Total of 12. Kids ran their usual distances. My Motoactv watch that I had for a couple of years has a problem - the the frame with the buttons disconnected from the motherboard. Probably easy to fix for a handy guy, and there might be a chance I could fix it, but I do not have the time. It still boots, so I could get today's workout from it, but I decided not to bother since it was an easy run. Pushed the stroller for 2.2, then had Benjamin push it for another little less than 2 miles. Replacing Motoactv with a Chinese SVP phone watch for now, it can also run Fast Running Friend, we'll see how long it lasts. I know it does not like water, it got retired when Benjamin took a shower with it a couple of years ago and the touch screen stopped working. But then it dried out and started to work again.

Nike Double Stroller Miles: 2.20White Crocs 1 Miles: 12.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.120.000.002.0012.12

Total of 12. Usual distances for the kids. Did a workout with Benjamin, 8x300 uphill - 3-6% grade with a 500 meter recovery jog. I did all of mine in 58-59 range. Benjamin varied between 49 and 53, with most of them being around 50. Then we did an 800 on a rolling downhill which breaks the rhythm enough that I have never been able to run faster on that stretch than I do on the track/flat road. I got 2:32.6, Benjamin got 2:18. My Motoactv broke in after the first repetition, so I borrowed Jenny's watch to time the rest of the workout. Considered replacing the Motoactv with another, but then remembered that I had an SVP phone watch, so will use it for as long as it lasts.

White Crocs 1 Miles: 12.08
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2015-06-03 07:22:31
Workout Totals: Distance12.040Time1:35:20.20Pace7:55.10
First workout recorded by the Chinese phone watch. Usual 12. Kids ran their usual distances.
Leg 1:Distance4.850Time38:21.10Pace7:54.45
With Benjamin.
Leg 2:Distance1.150Time9:05.20Pace7:54.09
With Benjamin - odd distance due to pressing the wrong button.
Leg 3:Distance4.000Time32:16.90Pace8:04.23
With Benjamin, Joseph, and Jacob. Pushed Matthew and Mary in the stroller.
Leg 4:Distance2.040Time15:37.00Pace7:39.31
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2015-06-04 07:26:26
Workout Totals: Distance12.040Time1:33:28.70Pace7:45.84
Usual 12. Kids ran their usual distances. The Chinese phone watch is holding together.
Leg 1:Distance4.000Time32:10.30Pace8:02.57
With Benjamin, Joseph, and Jacob.
Leg 2:Distance6.000Time46:29.80Pace7:44.97
With Benjamin.
Leg 3:Distance2.040Time14:48.60Pace7:15.59
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.170.005.000.0012.17

Fast Running Friend Workout - 2015-06-05 07:39:04
Workout Totals: Distance12.170Time1:26:31.60Pace7:06.59
Total of 12. Benjamin did full 12 today. Joseph and Jacob did 2, William 1, Stephen 1, Jenny and Julia 2 - lower mileage tapering for the track meet tomorrow for some kids. Benjamin and I did a 5 mile tempo run at the end of 12 from a magic spot in the canyon to the house - so 3 fast miles, 1 more rolling down mile, and 1 uphill mile. He got 26:30 at a fairly even pace, last uphill mile in 5:21. I got 28:50 with the last mile in 5:59. This workout shows that he has a good shot at earning his driver's license (sub-1:10) at the Utah Valley Half.
Leg 1:Distance2.040Time15:57.10Pace7:49.17
Leg 2:Distance5.130Time41:44.20Pace8:08.15
Leg 3:Distance5.000Time28:50.30Pace5:46.06

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Fast Running Friend Workout - 2015-06-06 17:31:04
Workout Totals: Distance14.000Time1:45:46.10Pace7:33.29
Total of 14 in two runs. Benjamin and I went on a young men's campout. So our mileage was reduced. We ran only 8. When the quality of the sleep goes down mileage needs to be adjusted - bad things happen when you do not.

Then I took Jenny, Julia, Joseph, Jacob, and William to the Utah USATF State Championship. They all ran 1500 meter. Joseph won his age division 9-10 in 5:21.20. Splits 84,85,88 and 64 for the last 300. Jacob was second in 9-10 division with 5:28.46 - splits 84,88,89, and 1:07 for the last 300. William was 3rd in 8 and under (he is turning 7 in October) with 6:40.16. Splits - 96, 1:56, next 300 in 1:28, and the last 400 in 1:50. I messed up on William's 1200 split because I was watching Joseph and Jacob - they put 10 and under in the same heat, so I had three sons in the same heat. Then two daughters. At least not all five at once.

Jenny ran 5:54.02 finishing second in 15-16 division, splits 90, 96, 98 and 70 for the last 300. Julia ran 6:21.23, 5th in 13-14 division - splits 96,1:46,1:47, and 72 for the last 300.

Mile conversions - Joseph 5:47, Jacob - 5:55, Jenny - 6:23, Julia - 6:52, William - 7:14. Joseph, Jacob, and Jenny got track mile PR equivalents. William was off by 4 seconds, but this is pretty much what I was expecting. This was his first track race, so it was unlikely that he would be able to pace himself correctly. He started by running a 400 PR - so given that it is pretty good that he was near Dad and brothers near perfectly paced time trial mile time.
Leg 1:Distance8.000Time1:00:18.00Pace7:32.25
With Benjamin.
Leg 2:Distance1.000Time8:48.60Pace8:48.60
Stephen's mile record.
Leg 3:Distance5.000Time36:39.50Pace7:19.90
Alone. Got drenched in the rain.

White Crocs 1 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 1.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. 

Night Sleep Time: 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 - 2015-06-08 07:28:12
Workout Totals: Distance12.040Time1:35:55.90Pace7:58.06
Usual 12. Kids ran their usual distances.
Leg 1:Distance4.000Time33:47.20Pace8:26.80
With Benjamin, Joseph, and Jacob. William did the first 2, and rode in the stroller on the way back. Matthew rode in the stroller all the way. I pushed it for the first 3, Benjamin did for the last mile.
Leg 2:Distance6.000Time47:03.20Pace7:50.53
With Benjamin.
Leg 3:Distance2.040Time15:05.50Pace7:23.87
Alone.

Nike Double Stroller Miles: 4.00White 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
11.700.003.000.0014.70

Fast Running Friend Workout - 2015-06-09 07:18:15
Workout Totals: Distance14.700Time1:55:20.40Pace7:50.78
Usual day, except I ran a little longer - 14 miles today. Benjamin did 10, other kids ran their usual distance. Benjamin and I did a workout - 3 mile tempo down the canyon. I got 16:33, splits 5:24, 5:35, 5:34. He had 15:08 - 4:59, 4:59, 5:10. Both of us struggled. I think we need more sleep. Hopefully we can get it before the half-marathon this Saturday.
Leg 1:Distance5.400Time44:04.30Pace8:09.69
With Benjamin.
Leg 2:Distance3.000Time16:33.40Pace5:31.13
Tempo run.
Leg 3:Distance2.300Time19:21.10Pace8:24.83
Cool-down to the house.
Leg 4:Distance4.000Time35:21.60Pace8:50.40
With Joseph and Jacob. William ran the first 2 then rode in the stroller. Stephen ran the first mile, then rode in the stroller.

Nike Double Stroller Miles: 4.00White Crocs 1 Miles: 14.70
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2015-06-10 07:03:58
Workout Totals: Distance12.000Time1:35:34.20Pace7:57.85
Usual run, kids ran their usual distances, except Benjamin started tapering and ran only 8.
Leg 1:Distance4.000Time33:40.70Pace8:25.18
With Joseph and Jacob.
Leg 2:Distance8.000Time1:01:53.50Pace7:44.19
With Benjamin.

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
9.050.990.000.0010.04

Fast Running Friend Workout - 2015-06-11 07:57:44
Workout Totals: Distance10.044Time1:23:11.90Pace8:17.00
Total of 10. Did a workout with Julia 800 + 2x400 on the track. Joseph and Jacob helped me pace her. She got 3:07.0, 87.2, 91.1 - an improvement. Benjamin did 6. Other kids ran their usual distances.
Leg 1:Distance1.050Time9:23.80Pace8:56.95
Warm-up with William, Julia, Joseph, and Jacob to the track. Joseph, Jacob, and myself paced Julia in the workout.
Leg 2:Distance0.498Time3:07.00Pace6:15.50
800 with Julia, Joseph, and Jacob - splits 93,94.
Leg 3:Distance0.500Time4:38.30Pace9:16.60
Recovery.
Leg 4:Distance0.248Time1:27.20Pace5:51.61
400
Leg 5:Distance0.250Time2:23.60Pace9:34.40
Recovery.
Leg 6:Distance0.248Time1:31.10Pace6:07.34
400
Leg 7:Distance1.250Time11:41.40Pace9:21.12
Back to the house with Julia, Joseph, Jacob, and William.
Leg 8:Distance1.000Time9:21.20Pace9:21.20
With Benjamin and Stephen.
Leg 9:Distance5.000Time39:38.30Pace7:55.66
With Benjamin.

White Crocs 1 Miles: 10.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.040.000.000.008.04

Fast Running Friend Workout - 2015-06-12 07:57:31
Workout Totals: Distance8.040Time1:05:20.40Pace8:07.61
8 total. 5.5 of it with a stroller. Today was a day of records for little boys. First Stephen set a mile record - 8:41.9, splits 2:18, 2:18, 2:09, 1:56 - quarter mile record over the last quarter, and half-mile record (4:05) over the last half mile. William's fastest time before turning 5 was 8:40. Stephen has a bit over 2 months to take that down - I think he will.

Seeing his brother get a record motivated William and he wanted to try. I did not think he would pull it off because his record was recent and set on the track, and he was running on the little boy course which is slower, but he succeeded with 7:09.1. Splits - 1:48, 1:53, 1:45, 1:43 - repeat of half mile record over the second half.

Benjamin ran 4.5, Jenny jogged a little bit on the Pioneer Trek, other kids ran their usual distances.
Leg 1:Distance1.000Time8:41.90Pace8:41.90
With Julia, Joseph, Jacob, William, and Stephen. Mary and Matthew rode in the stroller on the little boy course. Stephen got a new mile record.
Leg 2:Distance1.000Time7:09.10Pace7:09.10
With Benjamin, Joseph, Jacob, and William. Mary and Matthew rode in the stroller. Little boy course. William got a new mile record.
Leg 3:Distance2.040Time17:37.30Pace8:38.28
With Benjamin, Joseph, and Jacob. Matthew and Mary rode in the stroller.
Leg 4:Distance1.500Time12:40.90Pace8:27.27
With Benjamin, and Julia. Matthew and Mary rode in the stroller.
Leg 5:Distance2.500Time19:11.20Pace7:40.48
Alone.

Nike Double Stroller Miles: 5.50White Crocs 1 Miles: 8.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Race: Utah Valley Half Marathon (13.109 Miles) 01:15:54, Place overall: 11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.0013.110.0019.61

Fast Running Friend Workout - 2015-06-13 05:29:38
Workout Totals: Distance19.609Time2:09:42.80Pace6:36.90
Utah Valley Half marathon - 1:15:54, 11th overall, 1st master, $150. Benjamin did 1:10:27, 5th overall, $75. New course record in the 15-18 age division. He almost got his driver's license - 27 seconds to go. This was the first time Benjamin earned cash in a race. It just happened that I earned cash as well - it was a special occasion for both of us to share the cash podium for the first time. We also set our father/son double-half PR - our times added up are 2:26:21, improvement of 1:30 from Top of Utah Half.

As for my race, I ended up in more or less no man's land after the first half mile, and ran there the entire time. First mile was 5:34, then 5:46, 22:59 at 4, 28:34 at 5, 57:19 at 10. I ran the next uphill mile in 5:55, and then just did not have the adrenaline to push for the last two, so I ended up coasting at around 6:00 pace to the finish.

Got to watch Ryan Hall do his workout. His original plan was to alternate 5:00 and 7:00 miles, but he did his recoveries somewhere closer to 6:00. Apparently he stopped to visit a port-a-potty somewhere around 3-4 miles because I saw him ahead, never passed him, and then saw him come from behind around 5 miles. For the next few miles I would pass him on his recovery, and then he would pass me on his interval. Then in the last three miles I slowed down and he maybe sped up, so I was not passing him anymore. He ended up doing the whole thing in around 1:14 - including the pit stop.

The day before at the expo he gave a good talk on how to train and race. A lot of inspired ideas. You get faster when you sleep. You have to see yourself better than you currently are. Find something to be thankful for when you race. Make yourself slightly uncomfortable in training. Expect gradual, almost invisible, improvements - not quick immediate jumps. He quoted the Bible frequently, which I appreciated.
Leg 1:Distance1.500Time12:29.80Pace8:19.87
Warm-up with Benjamin.
Leg 2:Distance13.109Time1:15:54.60Pace5:47.44
The race. Decided I did not want to mess around with the split button, so no Fast Running Friend splits.
Leg 3:Distance5.000Time41:18.40Pace8:15.68
With Joseph and Jacob. Pushed Mary and Matthew in the stroller so that Sarah could get some sleep. She had to get up early to take Benjamin and myself to the start.

Nike Double Stroller Miles: 5.00White Crocs 1 Miles: 19.60
Night Sleep Time: 6.00Nap Time: 2.00Total Sleep Time: 8.00
Comments(4)
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: 3.00Total Sleep Time: 11.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Travelling to Texas with the family. First day to Los Lunas, NM. Ran with the kids on the road, and then some more alone. Total of 6 miles for me. Stephen did 1, William 2, Jenny 2, Julia 3, Joseph and Jacob 4, Benjamin 6.

White Crocs 1 Miles: 10.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Drove to Austin, TX from Los Lunas, NM. Ran some in Los Lunas, some on the road, and some in Austin. Total of 8. Benjamin did 6, Jenny 2, Julia 2, Joseph and Jacob 4, William 3, Stephen 1.

White Crocs 1 Miles: 8.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

In Austin, TX. Very humid. Ran with the kids, total of 10. Benjamin did 9, Jenny 4, Julia 3, Joseph and Jacob 4, William 2, Stephen 1.

White Crocs 1 Miles: 10.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 total. 10 in Austin, 3 in Cypress. Ran with the kids. Benjamin did 9, Jenny 4, Julia hurt her foot while messing around with an elliptical trainer and could not run. Stephen did 1, William 2, Joseph and Jacob 4.

White Crocs 1 Miles: 13.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

In Cypress. I write those miles as easy, but they were not that easy. I have never exprienced this much humidity in my life. That is because I have never been to Texas in the heat of the summer. Kids survived. Stephen did 1, William 2, Benjamin 10, Jenny 4, Julia 1 (on grass), Joseph and Jacob 4. So far Jacob has been the most resilient of all the kids (not counting Benjamin). No issues at high altitude, with heat, or humidity. Joseph got a side ache in Colorado, and some small stomach issues from the heat/humidity, bot otherwise has been fine. Jenny and Julia have struggled the most on this trip, but overall not too bad.

White Crocs 1 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 1.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.002.000.0013.00

In Cypress. Total of 13. Benjamin did 12, Jenny 3, Julia 1, Joseph and Jacob 4, William 2, Stephen 1. Sam, the owner of the rental where we are staying, joined us on a bike for most of the run. He was intrigued by a large family running together - had never seen it before. Joseph and Jacob decided to show off a little and hit their last mile in 6:53. Benjamin and I did a 2 mile tempo run towards the end in 11:44. That was hard - I'd much prefer altitude to humidity.

White Crocs 1 Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.50Total Sleep Time: 7.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church in Cypress,TX. Then visited Sarah's family in Conroe, TX. Hot and humid.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Travel day. Drove from Cypress,TX to Los Lunas,NM with a detour to Fredricksburg,TX. Missed a head-on collision by a few minutes  - the police was there, the ambulance not yet. Could not find anything in the news about the accident - it happened in the afternoon around 1 pm CST on Highway 290 2.7 miles east of the I-10 W junction between Fredricksburg, TX and Junction,TX. There was a large house moving semi-truck involved, and a red sports car - we could not see anything else. We could not get passed it and took a 30 mile detour. Right as we turned around we saw the ambulance.

Got in 7 miles. Joseph and Jacob did 4, William 2, Stephen 1, Julia 1, Jenny 2, Sarah 1, Benjamin 7. Over 1000 miles in one day with 9 kids. Quite an eventful day.

White Crocs 1 Miles: 7.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Second day of driving. 600+ miles total. Drove from Los Lunas, NM to Orem. Got in 6.5 miles before we started, and 1.5 more on the road - total of 8. Benjamin ran all of it with me. Joseph and Jacob did 4, William 2, Stephen 1, Julia 2, Jenny 2, Sarah 2.

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.160.000.000.0012.16

Nice to be back home. Total of 12. Benjamin did 10, Jenny 4, Julia 2, Joseph and Jacob 4, William 2, Stephen 1.

Nike Double Stroller Miles: 2.04White Crocs 2 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.650.500.001.0012.15

Fast Running Friend Workout - 2015-06-25 07:31:58
Workout Totals: Distance12.142Time1:35:25.90Pace7:51.58
Total of 12. Kids ran their usual distances, except I had Joseph and Jacob cut their mileage to be fresh for the USATF Region Meet. Took Joseph, Jacob and Julia to the track so they could feel their race pace for 1500. They each ran an 800. Julia did it in 3:08, which I thought was good. Joseph and Jacob were struggling, they barely broke 3:00 while their target was 2:48. The trip to Texas took a lot out of them.

Benjamin and I did some intervals as well down the canyon for him to feel the pace of 3000. 2x0.25 at 4:40 pace - I was able to keep up with Benjamin on both of those. Then we did 0.5 - he ran 2:20, I got 2:31.9. He was also feeling fatigue from the trip.
Leg 1:Distance4.165Time33:13.10Pace7:58.54
Warm-up with Benjamin
Leg 2:Distance1.435Time9:10.00Pace6:23.28
2x0.25 + 0.5 with Benjamin down the canyon. Benjamin's 0.5 was 2:20.
Split 1:Distance0.250Time1:10.40Pace4:41.60
Cumilative:Distance0.250Time1:10.40Pace4:41.60
Split 2:Distance0.125Time1:14.60Pace9:56.80
Cumilative:Distance0.375Time2:25.00Pace6:26.67
Split 3:Distance0.250Time1:10.90Pace4:43.60
Cumilative:Distance0.625Time3:35.90Pace5:45.44
Split 4:Distance0.310Time3:02.20Pace9:47.74
Cumilative:Distance0.935Time6:38.10Pace7:05.78
Split 5:Distance0.500Time2:31.90Pace5:03.80
Cumilative:Distance1.435Time9:10.00Pace6:23.28
 
Leg 3:Distance2.400Time19:51.60Pace8:16.50
Back to the house with Benjamin.
Leg 4:Distance0.950Time8:45.00Pace9:12.63
Warm-up with Joseph, Jacob, and Julia to the Orem High Track.
Leg 5:Distance0.496Time3:08.80Pace6:20.65
Julia's 800 interval.
Leg 6:Distance0.496Time2:59.40Pace6:01.69
800 interval with Joseph and Jacob. Jacob fell back a little.
Split 1:Distance0.496Time2:58.30Pace5:59.48
Cumilative:Distance0.496Time2:58.30Pace5:59.48
Split 2:Distance0.000Time0:01.10Pace0:00.00
Cumilative:Distance0.496Time2:59.40Pace6:01.69
 
Leg 7:Distance1.200Time11:07.50Pace9:16.25
A lap around the track and then back to the house with the kids.
Leg 8:Distance1.000Time7:10.50Pace7:10.50
Alone.

White Crocs 2 Miles: 12.14
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.900.000.250.0013.15

Fast Running Friend Workout - 2015-06-26 07:25:34
Workout Totals: Distance13.148Time1:44:50.50Pace7:58.44
Total of 13. Benjamin did 4, Joseph and Jacob 2 with 400 on the track in 86 to get a better feel for their race pace. I think they felt better than yesterday. Jenny and Julia ran 2, William 1, Stephen 1.

In the evening Benjamin won 3000 in the USATF Regional meet in 9:22.57. He beat everybody, including the 17-18 year old division. Second place in the heat was the winner of 17-18 division in 9:42. His name is AJ Eckmann. The temperature was around 95 F at 7 pm when the race started. There was one redeeming factor - the sun is not as high as 7 pm, so 95 F is not quite as bad as it could have been. Benjamin did things backwards in the race. His opening lap in 67.6 would have been perfect for a 1500. His next lap was 72.9. AJ was on his tail at this point, and looked strong, so I told him to ease off a little and let AJ lead - he did. He was around 2:59 at 1000. Then AJ completely fell apart and led that lap in 80.9. Benjamin sped up when he saw the split to 74 and dropped AJ for good. He ran something around 76,79,78, and 34 after that. His split at 2000 was 6:11 (3:12), and 3:11 for the last 1000. He ran a little faster than his split in the BYU Robison Invitational 5000, which is all I was really hoping for today given the hot conditions and the trip to Texas.
Leg 1:Distance3.000Time22:45.60Pace7:35.20
Alone.
Leg 2:Distance0.950Time8:16.70Pace8:42.84
With Joseph and Jacob to the track.
Leg 3:Distance0.248Time1:26.10Pace5:47.18
400 with Joseph and Jacob.
Leg 4:Distance0.950Time8:20.20Pace8:46.53
Back home.
Leg 5:Distance1.000Time9:03.60Pace9:03.60
With Stephen.
Leg 6:Distance1.000Time7:26.90Pace7:26.90
Alone.
Leg 7:Distance4.000Time32:00.80Pace8:00.20
With Benjamin.
Leg 8:Distance1.000Time6:39.20Pace6:39.20
Alone.
Leg 9:Distance1.000Time8:51.40Pace8:51.40
With William.

White Crocs 2 Miles: 13.15
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

Fast Running Friend Workout - 2015-06-27 06:20:52
Workout Totals: Distance18.000Time2:12:03.50Pace7:20.19
19 total for the day. 1 more with Stephen in addition to what was recorded by the Fast Running Friend. Kids raced 1500 in the USATF Region Meet. It was hot again. The races started at 9, young kids first. At first it was somewhat manageable, then it got worse. Fortunately the distance was only 1500. Benjamin ran 4:22.09, 1st place
splits - 71.8, 68.9,70.8, and the kick in 50.4. He beat the 17-18 age group again. Unfortunately by the age of 15 USATF meets are starting to get very sparse - most kids race just in high school meets. Fortunately, there is still competition on the roads, the distance is not limited to 3200 and there is prize money which you can take if you do not care about high school or collegiate running.

Jenny ran 5:57.66, splits 1:30,1:32,1:40, and 1:15 for the last 300. The heat bothered her a lot, she could not think clearly. She made a good effort in the first 800, but then lost it.

Julia ran 6:19.66. Splits 1:37, 1:41, 1:45, and 1:16 for the last 300. She really did not have much juice today, but it was a little better than two weeks ago.

Joseph ran 5:26.25, 1st place. Splits were crazy - 78, 93,89, and 66 for the last 300. The race was full of drama. Preston Corbin started out very fast, and Joseph went with him. I told the kids earlier to not allow themselves to slow down when the kid in front slows down, and just do whatever it takes to pass so they do not have a road block. Joseph took was overzealous in following that advice. While headed for what ended up being a 78 second lap about 350 meters into the race he sensed the pace dropping and he started passing Corbin on the curve. Corbin would not let him, so they both accelerated to a full sprint. After about 50 meters Corbin ran out of steam and Joseph took the lead. With about 400 to go Corbin surged and tried to pass Joseph. Joseph accelerated. For a while they duked it out, then with about 300 to go Joseph opened a gap. McKay Wells in the mean time accelerated and caught up to Corbin with about 200 to go. Joseph seemed now to be running out of steam, but he held on on the final stretch. Corbin ended up second with 5:27.46, and McKay finished 3rd in the heat winning the 8 year old division in 5:27.63. I think this was a decent result for Joseph given the trip to Texas, the hot weather, and the erratic pacing.

Jacob struggled today. He ran 5:42.69, splits 86,92,93, and 71 for the last 300. He said he was feeling tired from the start. I think the trip took a lot out of him, and on top of that he was not responding well to the heat.

William ran 6:31.72, a new PR, worth 7:04 mile. 2nd place after McKay in the 8 and under division His opening lap was 1:39, I missed his other splits because I was watching Joseph and Jacob when he ran by. My ability to multitask during a race is very limited. I think William is ready to attack the 7:00 barrier in a time trial soon, and if he gets it, this will be quite remarkable for us. Jacob got it a month before his 7th birthday, but William still has over 3 months left before he turns 7. There is one record of Jacob that he is not going to get, though - breaking 7:00 before losing his first tooth.
Leg 1:Distance12.000Time1:23:56.50Pace6:59.71
Leg 2:Distance6.000Time48:07.00Pace8:01.17

White Crocs 2 Miles: 19.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
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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: 0.00Total Sleep Time: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2015-06-29 07:14:12
Workout Totals: Distance12.000Time1:34:43.90Pace7:53.66
Total of 12 today. Kids ran their usual distances. After watching Jenny and Julia struggle in the race I decided it was time to do something different. Part of the struggle I had was how to make sure every kid gets a quality workout without having to get up too early, running in the heat, or making me too late for work. My work already starts somewhat later and therefore ends somewhat later due to our morning runs. So I came up with a routine that I think will be good. At 6:50 I wake up all the running kids except Stephen and William. Benjamin wakes up William and gets him ready for his run while I run 4 miles with Joseph and Jacob. Jenny and Julia run 1.5 with us, then turn around and head back. As soon as they are back Benjamin takes William for 2 miles, Jenny takes Stephen for 1 mile, and Julia is watching Matthew and Mary while Sarah runs. I do some work while waiting for Benjamin and William to get back, and then run 8 miles with Benjamin.

This routine worked well today, I think we will stick to it and see if it helps Jenny and Julia run faster.
Leg 1:Distance4.000Time31:26.10Pace7:51.52
With Joseph and Jacob. Jenny and Julia ran the first 1.5 with us.
Leg 2:Distance8.000Time1:03:17.80Pace7:54.73
With Benjamin.

White Crocs 2 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.340.000.001.5011.84

Fast Running Friend Workout - 2015-06-30 07:16:39
Workout Totals: Distance11.840Time1:38:25.90Pace8:18.81
Did the usual morning routine. Kids ran their usual distance. Benjamin and I did a workout down the canyon, details below.
Leg 1:Distance4.000Time30:46.30Pace7:41.57
With Joseph and Jacob. Jenny and Julia ran the first 1.5 with us.
Leg 2:Distance0.810Time6:28.90Pace8:00.12
Warm-up with Benjamin from Canyon Glen Park to Nunn's Park.
Leg 3:Distance4.530Time39:03.10Pace8:37.24
Workout. I did 6x0.25 with long recoveries. Benjamin did 12x0.25 with a little over 200 jog recovery for most of them - longer recoveries before number 8 and the last 1. Most of his were around 66-67, the first couple were slower, the last one was 62. I was able to keep up with him on an all mine expect the first - it was hard for me to get going.
Split 1:Distance0.250Time1:11.20Pace4:44.80
Cumilative:Distance0.250Time1:11.20Pace4:44.80
Split 2:Distance0.450Time4:55.20Pace10:56.00
Cumilative:Distance0.700Time6:06.40Pace8:43.43
Split 3:Distance0.250Time1:09.40Pace4:37.60
Cumilative:Distance0.950Time7:15.80Pace7:38.74
Split 4:Distance0.450Time5:04.40Pace11:16.44
Cumilative:Distance1.400Time12:20.20Pace8:48.71
Split 5:Distance0.250Time1:07.30Pace4:29.20
Cumilative:Distance1.650Time13:27.50Pace8:09.39
Split 6:Distance0.450Time5:10.10Pace11:29.11
Cumilative:Distance2.100Time18:37.60Pace8:52.19
Split 7:Distance0.250Time1:09.10Pace4:36.40
Cumilative:Distance2.350Time19:46.70Pace8:24.98
Split 8:Distance0.750Time7:25.90Pace9:54.53
Cumilative:Distance3.100Time27:12.60Pace8:46.65
Split 9:Distance0.250Time1:08.20Pace4:32.80
Cumilative:Distance3.350Time28:20.80Pace8:27.70
Split 10:Distance0.430Time5:04.80Pace11:48.84
Cumilative:Distance3.780Time33:25.60Pace8:50.58
Split 11:Distance0.250Time1:06.60Pace4:26.40
Cumilative:Distance4.030Time34:32.20Pace8:34.19
Split 12:Distance0.500Time4:30.90Pace9:01.80
Cumilative:Distance4.530Time39:03.10Pace8:37.24
 
Leg 4:Distance2.500Time22:07.60Pace8:51.04
Cool-down with Benjamin.

White Crocs 2 Miles: 11.84
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
282.751.4923.364.50312.10
Nike Double Stroller Miles: 22.74White Crocs 1 Miles: 187.50White Crocs 2 Miles: 80.13
Night Sleep Time: 175.00Nap Time: 9.50Total Sleep Time: 184.50
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