Breaking the Wall

Murray Fun Days 5 K (short course)

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

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

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

Draper Days 5 K 15:37 (2004)

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

 

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

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

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

Favorite Quote:

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

Elder Bruce R. McConkie

 

Favorite Blogs:

Miles:This week: 0.00 Month: 153.57 Year: 3129.18
Saucony Type A Lifetime Miles: 621.04
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 120.59
Camouflage Crocs 2 Lifetime Miles: 938.88
Red Crocs Lifetime Miles: 897.09
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
315.494.4922.3611.38353.72
Saucony Type A Miles: 37.16Schwinn Double Stroller Miles: 3.00Black Crocs Miles: 234.30Nike Double Stroller Miles: 32.56
Night Sleep Time: 136.00Nap Time: 9.00Total Sleep Time: 145.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.931.240.000.9912.16

Fast Running Friend Workout - 2014-07-01 08:10:54
Workout Totals
Distance Time Pace
12.166 1:36:16.60 7:54.82
Total of 12. Took Joseph, Jacob, and Benjamin to the Provo High track. It has been greatly improved - the curves are very gentle. Benjamin did a 2000 interval in 6:21.9. I did 2x800 with him. Joseph and Jacob ran a 1000 meter time trial with the goal of hitting the dream mile pace for more than 800 meters. Both succeeded - 3:44.8 for Joseph, and 3:53.4 for Jacob. Joseph and Jacob did 2, William 1, Julia 2, Jenny 4, Benjamin 9. Details below.
Leg 1
Distance Time Pace Comment
1 8:35.50. 8:35.50 Warm-up with Benjamin, Joseph, and Jacob.
Split# Distance Time Pace Comment
1 1.000 8:35.50 8:35.50  
Leg 2
Distance Time Pace Comment
0.621 3:53.40. 6:15.85 Jacob's time trial. Benjamin helped me pace him. The splits were 45,47,49,47,45. Jacob had a lapse of confidence between 400 and 600, but then regrouped and kicked.
Split# Distance Time Pace Comment
1 0.621 3:53.40 6:15.85  
Leg 3
Distance Time Pace Comment
0.125 1:19.30. 10:34.40 A little jog to the start of Joseph's time trial with Benjamin and Jacob.
Split# Distance Time Pace Comment
1 0.125 1:19.30 10:34.40  
Leg 4
Distance Time Pace Comment
0.621 3:44.80. 6:02.00 Joseph's time trial. Benjamin helped with pacing. Joseph had the lack of confidence problem from the gun, but he smelled the barn in the last lap and kicked. The threat of Jacob beating him which Benjamin and I went to great length to exaggerate served as a powerful motivator. The splits were 46,45,46,44,43.
Split# Distance Time Pace Comment
1 0.621 3:44.80 6:02.00  
Leg 5
Distance Time Pace Comment
0.125 1:04.60. 8:36.80 A short jog to the start our fast workout.
Split# Distance Time Pace Comment
1 0.125 1:04.60 8:36.80  
Leg 6
Distance Time Pace Comment
1.094 6:21.90. 5:49.09 Benjamin opened with 71. I hung on to dear life. His next lap was 75. I survived it but decided I'd better take a break for a lap. Benjamin ran 76.5, but then ran out of steam and was barely breaking 80 over the last two laps. Heat was a factor, as well as excessively fast start.
Split# Distance Time Pace Comment
1 0.497 2:26.00 4:53.76 800 with Benjamin.
2 0.100 1:16.50 12:45.00 Recovery jog for me while Benjamin ran the third lap.
3 0.497 2:39.40 5:20.72 Last 800 with Benjamin.
Leg 7
Distance Time Pace Comment
0.12 1:09.70. 9:40.83 Jog back to the car.
Split# Distance Time Pace Comment
1 0.120 1:09.70 9:40.83  
Leg 8
Distance Time Pace Comment
5.46 44:19.90. 8:07.16 With Benjamin.
Split# Distance Time Pace Comment
1 5.460 44:19.90 8:07.16  
Leg 9
Distance Time Pace Comment
1 9:20.00. 9:20.00 With William.
Split# Distance Time Pace Comment
1 1.000 9:20.00 9:20.00  
Leg 10
Distance Time Pace Comment
0.5 5:13.90. 10:27.80 With Stephen.
Split# Distance Time Pace Comment
1 0.500 5:13.90 10:27.80  
Leg 11
Distance Time Pace Comment
1.5 11:13.60. 7:29.07 Alone.
Split# Distance Time Pace Comment
1 1.500 11:13.60 7:29.07  

Saucony Type A Miles: 12.16
Night Sleep Time: 0.00Nap Time: 7.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2014-07-02 07:50:27
Workout Totals
Distance Time Pace
12.500 1:44:42.00 8:22.56
Total of 12.5. Benjamin did 9, Jenny 4, Julia 3, Joseph and Jacob 3, William 1, Stephen 0.5.
Leg 1
Distance Time Pace Comment
9 1:12:38.30. 8:04.26 With Benjamin.
Split# Distance Time Pace Comment
1 9.000 1:12:38.30 8:04.26  
Leg 2
Distance Time Pace Comment
3 26:45.40. 8:55.13 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 3.000 26:45.40 8:55.13  
Leg 3
Distance Time Pace Comment
0.5 5:18.30. 10:36.60 With Stephen.
Split# Distance Time Pace Comment
1 0.500 5:18.30 10:36.60  

Saucony Type A Miles: 12.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2014-07-03 07:49:09
Workout Totals
Distance Time Pace
12.500 1:39:26.50 7:57.32
Total of 12.5. Benjamin did 9, Jenny 4, Julia 3, Joseph and Jacob 3, William 1, Stephen 0.5. William attempted to break his mile record, but missed it by 0.4 s. This was a lesson for him in maintaining contact and listening to the pacers. He is a stubborn type and wants to do his own thing. Details below.
Leg 1
Distance Time Pace Comment
1 8:21.10. 8:21.10 With Benjamin, David, Joseph, and Jacob. Pushed Matthew and Stephen in the stroller.
Split# Distance Time Pace Comment
1 1.000 8:21.10 8:21.10  
Leg 2
Distance Time Pace Comment
1 7:52.80. 7:52.80 William's time trial. David, Benjamin, Joseph, and Jacob helped. I pushed Matthew in the stroller. We did it on the little boy course. William opened in 1:59, followed by 2:01, and 1:58. Then in the kick he just would not keep contact, and he would yell at us to stop talking when we told him he needed to keep contact. This cost him the record. His last quarter was 1:54.
Split# Distance Time Pace Comment
1 1.000 7:52.80 7:52.80  
Leg 3
Distance Time Pace Comment
1 8:19.50. 8:19.50 With David, Benjamin, Joseph, and Jacob. Pushed Matthew in the stroller.
Split# Distance Time Pace Comment
1 1.000 8:19.50 8:19.50  
Leg 4
Distance Time Pace Comment
6 48:36.80. 8:06.13 With Benjamin.
Split# Distance Time Pace Comment
1 6.000 48:36.80 8:06.13  
Leg 5
Distance Time Pace Comment
0.5 5:19.10. 10:38.20 With Stephen.
Split# Distance Time Pace Comment
1 0.500 5:19.10 10:38.20  
Leg 6
Distance Time Pace Comment
3 20:57.20. 6:59.07 Alone.
Split# Distance Time Pace Comment
1 3.000 20:57.20 6:59.07  

Saucony Type A Miles: 12.50Schwinn Double Stroller Miles: 3.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Race: Murray Fun Days 5 K (short course) (3.034 Miles) 00:17:01, Place overall: 10, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.050.000.003.0312.08

Fast Running Friend Workout - 2014-07-04 07:06:56
Workout Totals: Distance12.084Time1:35:47.60Pace7:55.64
Murray Fun Days "5 K" (short course, estimated at 3.034, wrong turnaround spot) 17:01 (adjusted 17:26). Good enough for 1st master ($100) and 10th overall.

Benjamin had a breakthrough race finishing 5th in 15:48 (adjusted 16:11). He broke the old family course record of 16:24 which I set in 2005, and entered the "behind Teren by less than a minute" club, though he was the last finisher in that club today, and was 4 seconds from not making it. Teren won with 14:52 (adjusted 15:13), then Steve Shepherd 15:04 (adjusted 15:25), Jason Holt 15:12(adjusted 15:34), and Nate Hornok 15:13 (adjusted 15:35). Mark Payne had a breakthrough race and finished second in the masters with 17:09 (adjusted 17:34), and Dennis was the third master with 17:25 (adjusted 17:51).

Joseph, Jacob, Jenny, and Julia ran 3 miles, Stephen 0.5, William 1. Details below.
Leg 1:Distance1.850Time15:32.80Pace8:24.22
Warm-up with Benjamin.
Leg 2:Distance3.034Time17:00.60Pace5:36.39
The race. The course got messed up. According to the explanatory rumors, the parade organizers decided to move the turnaround figuring a couple hundred feet would not hurt. If that is correct I must point out that a) you do not do that on a certified course, it does you no good to certify a course if you do not follow it precisely, and b) moving the turnaround doubles the error. In any case, I did some post-mortem estimates based on various split times and GPS reports and came to the conclusion that we would not be too far off if we estimated the actual distance we ran today as 3.034, so 25 second adjustment for a low 17 runner - this gives me 17:26.
Split 1:Distance1.000Time5:45.00Pace5:45.00 Leg:Distance1.000Time5:45.00Pace5:45.00
First uphill mile. It was accurate. I followed Dennis at first, and then Clay Twig once he took over. At first the pace felt too slow, but I decided to be patient.

Benjamin had 5:13 at the turnaround, so maybe 5:05 at the mile and he was in contact with Teren, Jason Holt, Steve Shepherd, and Nate Hornok. I told him to sit on Nate "till the standard bearer fainteth", and then just run his best to the finish.
Split 2:Distance2.034Time11:15.60Pace5:32.15 Leg:Distance3.034Time17:00.60Pace5:36.39
The turnaround came too quickly, and I suspected something was not quite right, but thought maybe my memory of the course was wrong - I am in the masters age division now and I believe by now I have earned full right to use faulty memory as an excuse. As it turned out later in spite of my old age my memory was correct.

Clay pulled me away from Dennis for which I was very thankful. We hit the 2 mile marker in 10:43 which confirmed that we turned around too early. I took the split as we passed the starting line and it was 11:22. So it took me 39 seconds to cover that distance, which means that it should have taken about 19-20 seconds to run from the mile mark to the turnaround. I did not time that stretch, but my rough feeling is that we did it in around 7-8 seconds, thus the estimate of the 25 second error over the whole course, which agrees with the reported GPS distances in the 3.03-3.04 range.

Benjamin hit the 2 mile marker in 9:47, so around 10:10 for the real 2 miles - that would be a 2 mile PR for him on a loop course - very very solid for out-and-back with a hill.

I was able to hang with Clay for another quarter mile or so after that. He was closing on a group of runners, and I hoped to be able to make it with him and latch on to them, but I just did not have the toughness. Some of it was physical, part of it was mental. I was distracted by the knowledge that the course would be short. Knowing in advance that my time would not be legitimate stole a portion of my motivation to push. It was subconscious, I was telling myself to not worry about it and just race, but there was only so much I could do. I did my best and pushed with all I could find, and managed 16:25 split at the 3 mile marker, so 5:42, and then 35 for the last 0.107.

Benjamin had a great race finishing in 15:48 taking 5th.
Leg 3:Distance4.200Time35:31.40Pace8:27.48
Cool-down with Benjamin.
Leg 4:Distance1.000Time10:20.40Pace10:20.40
With William at home. It was hot, so I told him to run slower to be safe.
Leg 5:Distance0.500Time5:36.50Pace11:13.00
With Stephen and Jacob.
Leg 6:Distance1.500Time11:45.90Pace7:50.60
Alone.

Black Crocs Miles: 12.09
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.250.000.000.0016.25

Fast Running Friend Workout - 2014-07-05 08:30:14
Workout Totals: Distance16.250Time2:12:00.50Pace8:07.42
The day started with an unpleasant discovery. Somebody, very likely an individual without much purpose in life from the younger generation, decided to celebrate the America's Independence Day by stealing a running stroller from the family of a Russian immigrant who has 8 children and a pregnant wife. I find it more than just a coincidence, but rather a symbolic event that stands as a reminder than America is forgetting what it means to be free and is headed in the very direction that made Russia a place that those who strive to achieve something in life would want to escape. Except if America goes down they have nowhere to run.
Leg 1:Distance3.000Time26:41.40Pace8:53.80
With Joseph and Jacob.
Leg 2:Distance1.050Time8:14.50Pace7:50.95
Ran around to see if maybe the loser that stole the stroller dumped it somewhere after he got bored - no luck.
Leg 3:Distance0.500Time5:14.00Pace10:28.00
With Stephen and Benjamin.
Leg 4:Distance1.000Time9:35.70Pace9:35.70
With William and Benjamin.
Leg 5:Distance10.700Time1:22:14.90Pace7:41.21
With Benjamin. It was hot by now and we had quite a death march.

Black Crocs Miles: 16.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. It was a Fast Sunday. Took a nap in the afternoon then went for a walk in the evening with the family.

Yesterday we found a replacement for our stroller for only $35 on KSL and I actually like this one better than the one that got stolen. It is lighter and fits through more doors at the church. Sarah joked that we should put out some items we want to be upgraded out so that they would get stolen as well.

Night Sleep Time: 8.00Nap Time: 1.00Total Sleep Time: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2014-07-07 07:48:46
Workout Totals: Distance12.500Time1:43:11.40Pace8:15.31
Total of 12.5. Benjamin did 9, Jenny 4, Julia 2, Joseph and Jacob 3, William 1, Stephen 0.5.
Leg 1:Distance3.000Time26:01.00Pace8:40.33
With Joseph, Jacob, and Benjamin. Pushed Matthew and Stephen in the stroller.
Leg 2:Distance6.000Time47:48.80Pace7:58.13
With Benjamin.
Leg 3:Distance1.000Time7:17.10Pace7:17.10
Alone.
Leg 4:Distance1.000Time7:01.50Pace7:01.50
Alone.
Leg 5:Distance1.000Time9:39.80Pace9:39.80
With William.
Leg 6:Distance0.500Time5:23.20Pace10:46.40
With Stephen.

Black Crocs Miles: 12.50Nike Double Stroller Miles: 3.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.350.750.000.0012.10

Fast Running Friend Workout - 2014-07-08 07:53:19
Workout Totals: Distance12.100Time1:35:36.20Pace7:54.07
Total of 12. Benjamin did 9, Jenny and Julia 2, Joseph and Jacob 3, William 1, Stephen 0.5. Stephen set a new record for 0.5 without holding the hand - 5:18. Joseph held 6:00 pace for 0.75 down the canyon, and Jacob managed 6:10 pace. They are now one step closer to making a breakthrough in the mile.
Leg 1:Distance1.600Time13:52.90Pace8:40.56
Warm-up with Joseph, Jacob, and Benjamin.
Leg 2:Distance0.750Time4:37.40Pace6:09.87
Paced Jacob for 0.75 down the canyon. He ran the splits of 95, 91, 91. Benjamin paced Joseph with the splits of 92, 92, 86 - 4:30. The purpose of the workout was to help Joseph and Jacob learn to believe they can run fast for the whole mile. They were both doubtful, as the splits indicate, but eventually believed.
Leg 3:Distance0.750Time7:11.60Pace9:35.47
Cool-down to the car.
Leg 4:Distance6.000Time47:15.80Pace7:52.63
With Benjamin
Leg 5:Distance1.000Time6:55.10Pace6:55.10
Alone.
Leg 6:Distance0.500Time5:18.40Pace10:36.80
With Stephen. He set a new record for 0.5 without holding the hand. His splits were 2:40/2:38. I told him he could spank me as much as he wanted if he could catch up, and he took me up on the offer - thus a new record.
Leg 7:Distance1.500Time10:25.00Pace6:56.67
Alone.

Black Crocs Miles: 12.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-07-09 07:42:37
Workout Totals: Distance12.000Time1:36:14.40Pace8:01.20
Total of 12. Benjamin did 9, Jenny 4, Julia 3, Joseph 4, Jacob 3, William 1, Stephen 0.5. I pushed Matthew in the stroller for the first 4 miles.
Leg 1:Distance3.000Time26:08.90Pace8:42.97
With Joseph, Jacob, and Benjamin.
Leg 2:Distance1.000Time8:57.80Pace8:57.80
With Joseph, Julia, and Benjamin.
Leg 3:Distance5.000Time37:20.40Pace7:28.08
With Benjamin.
Leg 4:Distance2.500Time18:42.20Pace7:28.88
Alone.
Leg 5:Distance0.500Time5:05.10Pace10:10.20
With Stephen.

Black Crocs Miles: 12.00Nike Double Stroller Miles: 4.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.630.001.251.2512.13

Fast Running Friend Workout - 2014-07-10 07:46:00
Workout Totals: Distance12.133Time1:36:24.00Pace7:56.72
Total of 12. Benjamin and I did a workout 2x1.25 with 0.25 recovery jog in the canyon - first one up, the second one down. Joseph did 4, Benjamin 10, Jacob 3, William 1, Jenny 4, Julia 3, Stephen 0.5. Pushed Matthew in the stroller for 4 miles. Details below.
Leg 1:Distance1.000Time8:49.90Pace8:49.90
With Benjamin, Joseph, and David.
Leg 2:Distance3.000Time25:31.80Pace8:30.60
With Joseph, Jacob, David, and Benjamin.
Leg 3:Distance2.280Time18:28.10Pace8:06.01
More jogging with Benjamin.
Leg 4:Distance1.250Time7:19.20Pace5:51.36
First interval - uphill. The target was 6:00 pace, made it less ambitions because we made a tactical mistake last night placing Matthew to sleep in Benjamin's room as an experiment. The experiment failed - Benjamin did not sleep well. Additionally it was warm and humid. So we decided to make the target pace slower.
Leg 5:Distance0.353Time3:01.90Pace8:35.30
Recovery.
Leg 6:Distance1.250Time6:33.30Pace5:14.64
Downhill. The target on this one was 5:20 pace, and Benjamin was not looking forward to running 30 seconds per mile faster even though it was downhill. To make things worse he got a side ache after the first 200 meters, and we ran an 85 from 200 to 600. Then he recovered, and sped up first to 5:20, and then to 5:00 and we quickly recovered our deficit. Then both of us struggled at the end, but we still managed a 78 final quarter. Overall I was happy with the result for both of us.
Leg 7:Distance1.000Time9:12.00Pace9:12.00
Cool-down.
Leg 8:Distance0.500Time5:36.00Pace11:12.00
With Stephen.
Leg 9:Distance1.500Time11:51.80Pace7:54.53
Alone.

Black Crocs Miles: 12.13Nike Double Stroller Miles: 4.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-07-11 07:20:40
Workout Totals: Distance12.000Time1:36:10.50Pace8:00.88
Total of 12. 3 with Matthew in the stroller. Benjamin did 9, Jenny 4, Joseph, Jacob, and Julia 3, William 1, Stephen 0.5.
Leg 1:Distance1.500Time11:01.20Pace7:20.80
Alone.
Leg 2:Distance3.000Time26:19.40Pace8:46.47
With Joseph, Jacob, and Benjamin.
Leg 3:Distance6.000Time45:29.00Pace7:34.83
With Benjamin.
Leg 4:Distance0.500Time4:36.50Pace9:13.00
With Stephen. This is his record for running with me holding his hand. His splits were 2:27/2:09.
Leg 5:Distance1.000Time8:44.40Pace8:44.40
With William.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.180.005.000.0020.18

Fast Running Friend Workout - 2014-07-12 08:03:31
Workout Totals: Distance20.180Time2:32:06.20Pace7:32.24
Total of 20. Benjamin did 12, Joseph and Jacob 3, William 1, Stephen 0.5 (new record holding the hand), Julia 3, Jenny 4. Benjamin and I did a 5 mile tempo starting in the canyon and finishing at the house. It was hot by then, both of us struggled, but Benjamin more than me. After that I did a death march to finish the last 4 miles of the 20. Pushed Matthew in the stroller for the first 5.5 miles of the run. Details below.
Leg 1:Distance3.000Time26:20.30Pace8:46.77
With Joseph, and Jacob - pushed Matthew in the stroller.
Leg 2:Distance1.000Time8:04.50Pace8:04.50
With William - pushed Matthew in the stroller.
Leg 3:Distance1.000Time7:42.40Pace7:42.40
With Benjamin running and Matthew in the stroller.
Leg 4:Distance0.500Time4:34.00Pace9:08.00
With Benjamin and Stephen running, Benjamin holding his hand, and Matthew in the stroller. We did the splits of 2:22/2:12 - new record for Stephen.
Leg 5:Distance5.500Time44:00.30Pace8:00.05
With Benjamin to the start of the tempo.
Leg 6:Distance5.000Time28:44.90Pace5:44.98
Death-march tempo run with Benjamin from the magic spot near Nunn's park to the house. It was hot. We opened with 5:41, then 5:37, 5:38, 5:46 - starting to suffer from the heat, and the last uphill mile was terrible - 6:03 - combination of uphill and the heat.
Leg 7:Distance4.180Time32:39.80Pace7:48.85
Alone. Death march continued. Considered cutting it short, but said a prayer and felt that I would have the strength to finish the run without negative consequences, so I did.

Nike Double Stroller Miles: 5.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 7.50Nap Time: 0.50Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-07-14 07:33:03
Workout Totals: Distance12.000Time1:36:00.00Pace8:00.00
Total of 12. Benjamin did 9, Jenny 4, Julia 3, William 1, Stephen 0.5, Jacob and Joseph 3. I pushed Matthew in the stroller for the first 3.54 miles. Sarah had a funny incident during her run. A man stopped her and asked her if she was my wife. She wondered how he knew and he explained it was because she was running in Crocs. She said to me afterwards - "who needs a wedding ring if you have Crocs?"
Leg 1:Distance3.000Time26:22.20Pace8:47.40
With Benjamin, Joseph, and Jacob.
Leg 2:Distance6.000Time46:29.50Pace7:44.92
With Benjamin.
Leg 3:Distance2.500Time17:54.10Pace7:09.64
Alone.
Leg 4:Distance0.500Time5:14.20Pace10:28.40
With Stephen.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.002.000.0012.00

Fast Running Friend Workout - 2014-07-15 07:06:54
Workout Totals: Distance12.000Time1:34:07.80Pace7:50.65
Total of 12. Did a mile time trial down the Provo Canyon with Joseph and Jacob, then a 2 mile tempo uphill with Benjamin. David joined us for the time trial. Joseph ran 5:55.4, first time under 6:00. Jacob did 6:10.8 - quite remarkable for a 7 year old (almost 8), although there are kids in the country that can go much faster than that. Benjamin and I ran 11:40 uphill for 2 miles. Benjamin did 9, Joseph and Jacob 3, Julia 3, Jenny 4, William 1, Stephen 0.5. Details below.
Leg 1:Distance1.500Time11:11.60Pace7:27.73
Alone.
Leg 2:Distance0.500Time3:55.80Pace7:51.60
With Benjamin.
Leg 3:Distance0.250Time2:33.40Pace10:13.60
Warm-up with Joseph, Jacob, David and Benjamin.
Leg 4:Distance1.000Time6:10.80Pace6:10.80
I paced Jacob, Benjamin and David paced Joseph. Joseph got 5:55.4. His splits were 88,91,90, and 86. Jacob's splits - 90,94,94,92. I was quite pleased with the results. Now that they believe they can run fast the next step is to repeat this on the track.
Leg 5:Distance1.750Time15:44.90Pace8:59.94
Cool-down.
Leg 6:Distance2.300Time18:52.50Pace8:12.39
With Benjamin to the start of the tempo.
Leg 7:Distance2.000Time11:40.40Pace5:50.20
Tempo run with Benjamin. It started getting a little warmer, but we survived.
Split 1:Distance1.000Time5:48.10Pace5:48.10
Split 2:Distance1.000Time5:52.30Pace5:52.30
Leg 8:Distance1.200Time10:34.30Pace8:48.58
Cool-down.
Leg 9:Distance1.000Time8:05.60Pace8:05.60
With Julia.
Leg 10:Distance0.500Time5:18.50Pace10:37.00
With Julia and Stephen.

Black Crocs 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
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-07-16 06:57:21
Workout Totals: Distance12.000Time1:42:38.20Pace8:33.18
Total of 12. Benjamin did 9, Jenny 4, Julia hurt her foot riding a bike and could not run, Joseph and Jacob 3, William 1, Stephen 0.5. Steve Ashbaker joined us for 9 miles.
Leg 1:Distance2.500Time18:08.50Pace7:15.40
Alone
Leg 2:Distance3.000Time26:40.70Pace8:53.57
With Benjamin, Joseph, Jacob, Steve Ashbaker, and Matthew + Stephen in the stroller.
Leg 3:Distance6.000Time52:30.40Pace8:45.07
With Benjamin and Steve Ashbaker.
Leg 4:Distance0.500Time5:18.60Pace10:37.20

Black Crocs Miles: 12.00Nike Double Stroller Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.080.000.000.0012.08

Fast Running Friend Workout - 2014-07-17 06:27:42
Workout Totals: Distance12.080Time1:22:15.00Pace6:48.53
Total of 12. Benjamin did 9, Julia did not run - the foot is still hurt, Jenny 4, Joseph and Jacob 2, William 1, Stephen 0.5.
Leg 1:Distance2.040Time0:00.00Pace0:00.00
With Joseph.
Leg 2:Distance2.040Time17:45.90Pace8:42.50
With Jacob and Benjamin - pushed Matthew in the stroller.
Leg 3:Distance7.000Time55:58.20Pace7:59.74
With Benjamin.
Leg 4:Distance0.500Time3:18.60Pace6:37.20
Alone.
Leg 5:Distance0.500Time5:12.30Pace10:24.60
With Stephen.

Black Crocs Miles: 12.08Nike Double Stroller Miles: 2.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.650.000.000.5012.15

Fast Running Friend Workout - 2014-07-18 07:49:45
Workout Totals: Distance12.150Time1:39:10.20Pace8:09.73
Total of 12. 4 pushing a stroller with Matthew. Joseph did 2, Jacob 2.5, William 1, Stephen 0.5, Benjamin 7, Jenny 4, Julia was able to run today - I think she did 1.
Leg 1:Distance2.020Time17:25.00Pace8:37.33
With Joseph and Jacob, pushed Matthew in the stroller.
Leg 2:Distance7.080Time55:01.30Pace7:46.29
With Benjamin. Pushed Matthew for the first 2 miles. Later we did a 0.5 pickup uphill to test Benjamin's piriformis. He strained it while playing soccer at the Young Men's activities.
Split 1:Distance5.280Time41:13.10Pace7:48.39
Cumilative:Distance5.280Time41:13.10Pace7:48.39
Split 2:Distance0.500Time2:42.10Pace5:24.20
Cumilative:Distance5.780Time43:55.20Pace7:35.92
Benjamin was quite doubtful about his ability to run fast, but I kept telling him with an injury like this the first 100 meters are usually the worst, then you get used to it. He tried, and in spite of his doubts was able to run 5:24 pace up the Provo Canyon. We will see how he holds in Draper Days tomorrow.
Split 3:Distance1.300Time11:06.10Pace8:32.38
Cumilative:Distance7.080Time55:01.30Pace7:46.29
 
Leg 3:Distance0.500Time5:18.50Pace10:37.00
With Stephen.
Leg 4:Distance1.550Time11:37.40Pace7:29.94
Alone.
Leg 5:Distance1.000Time9:48.00Pace9:48.00
With William.

Black Crocs Miles: 12.15Nike Double Stroller Miles: 4.02
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Race: Draper Days 5K (3.107 Miles) 00:17:14, Place overall: 12, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.700.000.003.1115.81

Fast Running Friend Workout - 2014-07-19 06:30:10
Workout Totals: Distance15.809Time2:01:13.50Pace7:40.09
Draper Days 5 K, 17:14, 12th overall, 1st master, $75.

Benjamin struggled with his soccer piriformis injury, but pulled off 16:36, good enough for 6th overall, and smiting the high schoolers in "the hinder parts" (per Psalms 78:66, "And he smote his enemies in the hinder parts"). Of course it did help that Kramer was pacing his little brother.

Joseph ran 21:37, good enough for 49th overall, and first in the 11 and under division, Jacob 21:43, 51st overall and second in the same division.

Jacob is our first kid to break 22:00 before turning 8, and he did it on a slow course. The course got changed at the last minute and became slower - looking at the results I am going to estimate it on par with the correct version of Murray Fun Days.

The Pachev team consisting of 4 participants ages 41,15,9, and 7 averaged 19:18. I wonder if this is some kind of record. Probably not for any immediate family - four prime-age brothers can easily beat that, but if you throw in the requirement that one of the team members has to be the parent, it has a decent shot, and if you add that all of the children have to be under 16, the chances are greatly improved.

Teren won with 15:15, then Steve Shepherd 15:17, Jason Holt 15:31, Nate Hornok 15:35, Fritz 15:50, then Benjamin after that.

Chad got 18:08.
Leg 1:Distance2.000Time16:09.90Pace8:04.95
Warm-up with Benjamin and Chad.
Leg 2:Distance3.107Time17:12.60Pace5:32.35
The race. My official time was 17:14, not sure how they managed this kind of a difference. If anything I hit the button late. Maybe the chip took its time to register when I crossed the line.
Split 1:Distance0.990Time5:27.40Pace5:30.71
Cumilative:Distance0.990Time5:27.40Pace5:30.71
At the start I found Joseph ahead of me and told him to slow down. It took him some time to react. I eventually maneuvered out of the crowd and found a pack with Blake Benion, and other Alta High runners, as well as Mark Payne. I hit the split at the mile post, which was a little off the painted mark - I had 5:30 at the painted mark.
Split 2:Distance2.010Time11:12.30Pace5:34.48
Cumilative:Distance3.000Time16:39.70Pace5:33.23
I ended up running in that pack most of the race. Did not see mile marker 2. With Blake's help got away from Mark at around 2.5, but then we gave back the distance by almost taking a wrong turn. Now the race for the master's win was on. At first I thought - just let Mark have it, he's never beaten you in a race, you are old and you've won plenty. Then I told myself - no, that is false charity. If you care that much about him winning, then you need to make him work for it so that his win will mean something to him, and only if he beats you when you are giving it all you have and are not afraid to let it rip and leave it all on the road, only then does he deserve to win. Do not disguise the weakness of your mind with false charity. So I gave a push and put a small gap on Mark, but I knew it would not be enough if things came down to a kick.
Split 3:Distance0.107Time0:32.90Pace5:07.48
Cumilative:Distance3.107Time17:12.60Pace5:32.35
Then some help arrived. Earlier we dropped Blake, but his coach Rob Murphy got on his case and told him a high schooler had no business getting outkicked by two masters. That worked and he past me, but not quite yet with full healthy young man speed, so I was able to latch on. This was enough to put a safe gap on Mark. Eventually the young man speed prevailed as he turned it on, but by then I had the momentum and could not be outkicked by another master. I ended up first master with officially 17:14, Mark second with 17:17, Dennis 3rd with 17:34.
 
Leg 3:Distance5.025Time43:07.80Pace8:34.99
Cool-down with Benjamin and Chad. Paced Joseph and Jacob for part of it.
Leg 4:Distance0.500Time5:15.70Pace10:31.40
Leg 5:Distance1.097Time9:25.00Pace8:35.04
With William.
Leg 6:Distance4.080Time30:02.50Pace7:21.79
Alone.

Black Crocs Miles: 15.81
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.540.000.000.0012.54

Fast Running Friend Workout - 2014-07-21 07:44:13
Workout Totals: Distance12.540Time1:38:56.50Pace7:53.41
Total of 12.5. Benjamin did 9, Jenny 4, Julia 1.5, Joseph and Jacob 2, William 1, Stephen 0.5.
Leg 1:Distance2.040Time17:10.00Pace8:24.90
With Joseph and Jacob.
Leg 2:Distance9.000Time1:07:15.20Pace7:28.36
With Benjamin.
Leg 3:Distance0.500Time5:22.30Pace10:44.60
With Stephen.
Leg 4:Distance1.000Time9:09.00Pace9:09.00
With William.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.900.001.000.0013.90

Fast Running Friend Workout - 2014-07-22 07:08:59
Workout Totals: Distance13.900Time1:54:00.70Pace8:12.14
Total of 13.9. Benjamin did 9, Jenny 4, Julia 2, Joseph and Jacob 3, William 1. Stephen 0.5. Steve Ashbaker and his friend Kevin joined us for part of the run.
Leg 1:Distance3.000Time25:36.50Pace8:32.17
With Joseph and Jacob.
Leg 2:Distance9.400Time1:14:00.80Pace7:52.43
With Benjamin, Steve, and his friend Kevin. Did a couple of pickups in the canyon.
Split 1:Distance4.600Time37:08.00Pace8:04.35
Cumilative:Distance4.600Time37:08.00Pace8:04.35
Split 2:Distance0.500Time3:03.00Pace6:06.00
Cumilative:Distance5.100Time40:11.00Pace7:52.75
Uphill.
Split 3:Distance2.700Time21:52.30Pace8:06.04
Cumilative:Distance7.800Time1:02:03.30Pace7:57.35
Split 4:Distance0.500Time2:44.50Pace5:29.00
Cumilative:Distance8.300Time1:04:47.80Pace7:48.41
Downhill.
Split 5:Distance1.100Time9:13.00Pace8:22.73
Cumilative:Distance9.400Time1:14:00.80Pace7:52.43
 
Leg 3:Distance1.000Time9:03.50Pace9:03.50
With William.
Leg 4:Distance0.500Time5:19.90Pace10:39.80
With Stephen.

Black Crocs Miles: 13.90
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.540.000.000.5012.04

Fast Running Friend Workout - 2014-07-23 07:07:51
Workout Totals: Distance12.040Time1:36:25.80Pace8:00.55
Total of 12. Benjamin did 9, Joseph and Jacob 3, William 1, Julia 3, Jenny was at girl's camp, and Stephen got lost in the morning shuffle and I forgot to run with him. Benjamin and I did a pickup for 0.5 down the canyon in 2:36.
Leg 1:Distance3.040Time25:13.10Pace8:17.73
With Joseph and Jacob. Benjamin joined us for the last mile.
Leg 2:Distance8.000Time1:01:38.40Pace7:42.30
With Benjamin.
Split 1:Distance7.300Time57:40.70Pace7:54.07
Cumilative:Distance7.300Time57:40.70Pace7:54.07
Split 2:Distance0.500Time2:36.50Pace5:13.00
Cumilative:Distance7.800Time1:00:17.20Pace7:43.74
Split 3:Distance0.200Time1:21.20Pace6:46.00
Cumilative:Distance8.000Time1:01:38.40Pace7:42.30
 
Leg 3:Distance1.000Time9:34.30Pace9:34.30
With William.

Black Crocs Miles: 12.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(5)
Race: Uneventful Pioneer Day Provo River Half Marathon (13.109 Miles) 01:18:01, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.900.0013.110.0017.01

Fast Running Friend Workout - 2014-07-24 07:09:47
Workout Totals: Distance17.009Time1:55:08.70Pace6:46.18
Ran the Uneventful Half on the Provo River course with Benjamin in 1:18:01. Could have gone maybe a minute faster, but Benjamin was struggling with the heat and I did not want to leave him alone. We picked the wrong day to do it - when we started the temperature was already 75 F. Details below.

Joseph and Jacob ran 3, Julia 2, William 1, Stephen 0.5. Chad's son Alex (7 years old) set a mile PR of 9:27.
Leg 1:Distance1.300Time11:52.20Pace9:07.85
Warm-up with Chad and Benjamin.
Leg 2:Distance13.109Time1:18:01.30Pace5:57.11
The race. Chad was not feeling good, and just ran straight at an easy pace. Benjamin and I tried to run hard.
Split 1:Distance3.000Time16:51.60Pace5:37.20
Cumilative:Distance3.000Time16:51.60Pace5:37.20
We opened with 5:26, I missed the time at 2 miles, and hit the button at 3. Felt good.
Split 2:Distance1.000Time5:38.30Pace5:38.30
Cumilative:Distance4.000Time22:29.90Pace5:37.48
Early signs of trouble for Benjamin - he needed to go to the bathroom #2. For me this would not mean anything, but for him if he has to go mid-run it usually means some form of distress.
Split 3:Distance9.109Time55:31.40Pace6:05.73
Cumilative:Distance13.109Time1:18:01.30Pace5:57.11
Around mile 8 the heat really got to Benjamin, and combined with the hill really knocked him out. He had to go to the bathroom again, and got some water which refreshed him enough to run a little sub-6:00 pace after that. When we finished he threw up. A lot of yellowish green stuff came out - just one homogeneous yellowish green liquid.

I was actually feeling quite decent and was happy with the time given how it felt and the warm conditions. I would say definitely an improvement from a month ago at Utah Valley Half where I ran the same time with much more effort.
Leg 3:Distance1.100Time10:16.20Pace9:20.18
Cool-down to the house with Chad and Benjamin.
Leg 4:Distance1.000Time9:27.50Pace9:27.50
Paced Alex along with Joseph, Jacob, and Chad.
Leg 5:Distance0.500Time5:31.50Pace11:03.00
With Stephen.

Black Crocs Miles: 17.01
Night Sleep Time: 7.00Nap Time: 0.50Total Sleep Time: 7.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.051.500.000.0010.55

Fast Running Friend Workout - 2014-07-25 07:45:55
Workout Totals: Distance10.546Time1:24:25.80Pace8:00.35
Total of 10.5. Benjamin did 5.25, Jenny was still at the girl's camp, Julia did 2, Joseph and Jacob did a time trial at the BYU track. Stephen did 0.5, William 1.

Details below.
Leg 1:Distance0.400Time3:41.10Pace9:12.75
Warm-up with Joseph and Jacob.
Leg 2:Distance0.496Time3:14.40Pace6:31.94
800 with Jacob. He was feeling tired from Wednesday's hike to the Y and running around at the ward activity last night, but still wanted to do the time trial. He opened with 95, but then slowed down, so I just had him stop at the 800.
Leg 3:Distance1.000Time6:08.40Pace6:08.40
With Joseph. He got a track mile PR by a second. He opened with 89, then 92, so far so good. Then he began to doubt and slowed down to 94 in the next lap, but then kicked in 89 hitting 6:04 at 1600, and then just stopped thinking it was over. Before he realized the problem he lost 2 seconds. So this really should have been 6:06.
Leg 4:Distance0.400Time3:47.70Pace9:29.25
To the van from the track.
Leg 5:Distance1.000Time9:04.40Pace9:04.40
One more mile for distance with Joseph and Jacob.
Leg 6:Distance0.500Time5:24.20Pace10:48.40
With Stephen.
Leg 7:Distance5.250Time41:46.50Pace7:57.43
With Benjamin.
Leg 8:Distance1.500Time11:19.10Pace7:32.73
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Fast Running Friend Workout - 2014-07-26 08:18:12
Workout Totals: Distance15.000Time1:59:30.50Pace7:58.03
Total of 15. Benjamin did 9, Joseph and Jacob 3, William 1, Julia 2, Stephen 0.5, Jenny still at girl's camp. I ran the first 6 miles with Matthew in the stroller.
Leg 1:Distance3.000Time26:21.70Pace8:47.23
With Joseph and Jacob running, and Matthew in the stroller.
Leg 2:Distance9.000Time1:09:05.80Pace7:40.64
With Benjamin. First 3 miles with Matthew in the stroller.
Leg 3:Distance2.500Time18:43.00Pace7:29.20
Alone.
Leg 4:Distance0.500Time5:20.00Pace10:40.00
With Stephen.

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

Fast Running Friend Workout - 2014-07-28 07:04:00
Workout Totals: Distance12.000Time1:32:56.30Pace7:44.69
Total of 12, 3 with Matthew in the stroller. Benjamin did 9, Jenny, Julia, Joseph, and Jacob 3, William 1, Stephen 0.5.
Leg 1:Distance3.000Time26:24.70Pace8:48.23
With Benjamin, Joseph, and Jacob.
Leg 2:Distance6.000Time45:14.20Pace7:32.37
With Benjamin. Pushed Matthew in the stroller for the first 3.
Leg 3:Distance2.500Time17:20.80Pace6:56.32
Alone.
Leg 4:Distance0.500Time3:56.60Pace7:53.20
With Julia.

Black Crocs Miles: 12.00Nike Double Stroller Miles: 3.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.240.000.002.0013.24

Fast Running Friend Workout - 2014-07-29 07:52:28
Workout Totals: Distance13.245Time1:46:14.30Pace8:01.26
Total of 13. Jenny did 3, Julia 3, Joseph and Jacob 3, Benjamin 10, William 1, Stephen 0.5. Stephen got a record for 0.5 holding the hand - 4:20.

Benjamin and I did a workout. 1.25 up the Provo Canyon, then 3x400 down. Details below.
Leg 1:Distance3.000Time25:26.70Pace8:28.90
With Joseph, Jacob, and Benjamin.
Leg 2:Distance2.300Time17:47.60Pace7:44.17
More with Benjamin to the start of the interval.
Leg 3:Distance1.250Time6:59.40Pace5:35.52
Interval up the Provo Canyon. The purpose was to break Benjamin's mental block against running uphill. He has an issue getting into a negative mental loop when running uphill. So I figured a 2000 up the Provo Canyon with the target pace of 5:36 per mile (7:00 for the interval) would be a good start.

He opened with 78, then 80. I made it that far with him. Then after about 1 K I could not keep the pace anymore. He followed up with 82, 83, 82 finishing in 6:47 - 13 seconds faster than the target.

I got 87, 88, 86 and managed to dip a little under 7:00 as well.
Leg 4:Distance0.250Time2:27.40Pace9:49.60
Recovery jog.
Leg 5:Distance3.365Time27:21.60Pace8:07.85
3x400 down the canyon.
Split 1:Distance0.250Time1:12.30Pace4:49.20
Cumilative:Distance0.250Time1:12.30Pace4:49.20
Benjamin got 66.9 on this one.
Split 2:Distance0.180Time1:56.30Pace10:46.11
Cumilative:Distance0.430Time3:08.60Pace7:18.60
Recovery.
Split 3:Distance0.250Time1:13.40Pace4:53.60
Cumilative:Distance0.680Time4:22.00Pace6:25.29
Benjamin got 62.5.
Split 4:Distance0.690Time6:50.50Pace9:54.93
Cumilative:Distance1.370Time11:12.50Pace8:10.88
Longer recovery.
Split 5:Distance0.250Time1:10.70Pace4:42.80
Cumilative:Distance1.620Time12:23.20Pace7:38.77
Benjamin got 60.9. I told him - this is how you run the 400 - in the first 200 the devil is riding on you, after that it is the bear while the devil laughs.
Split 6:Distance1.745Time14:58.40Pace8:34.84
Cumilative:Distance3.365Time27:21.60Pace8:07.85
With Benjamin back to the house.
 
Leg 6:Distance0.500Time4:20.10Pace8:40.20
With Stephen and Julia. He got a new record for the "hand-held" run with the splits of 2:13 and 2:07.
Leg 7:Distance1.000Time8:44.10Pace8:44.10
With William and Julia.
Leg 8:Distance1.580Time13:07.40Pace8:18.35
With Julia.

Black Crocs Miles: 13.24
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2014-07-30 06:47:24
Workout Totals: Distance12.500Time1:38:13.10Pace7:51.45
Total of 12.5. Benjamin did 9, Jenny 4, Julia 3, Joseph and Jacob 3, William 1, Stephen 0.5.
Leg 1:Distance3.000Time21:00.10Pace7:00.03
Alone
Leg 2:Distance3.000Time26:02.40Pace8:40.80
With Joseph, Jacob, and Benjamin.
Leg 3:Distance6.000Time45:59.20Pace7:39.87
With Benjamin.
Leg 4:Distance0.500Time5:11.40Pace10:22.80
With Stephen.

Black Crocs Miles: 12.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2014-07-31 08:05:19
Workout Totals: Distance12.500Time1:37:12.80Pace7:46.62
Total of 12.5. Benjamin did 9, Jenny 3, Julia 3, Joseph 4, Jacob 3, William 1, Stephen 0.5.
Leg 1:Distance4.000Time34:14.90Pace8:33.73
First 3 with Benjamin, Joseph, Jacob, David and Ryan. We dropped Jacob, David, and Ryan off at 3 miles and ran one more.
Leg 2:Distance5.000Time38:04.30Pace7:36.86
With Benjamin.
Leg 3:Distance2.500Time17:39.30Pace7:03.72
Alone.
Leg 4:Distance1.000Time7:14.30Pace7:14.30
With Julia. This was the last mile of her run, and I told her to run it under 8:00. She did the quarters of 1:54, 1:55, 1:45, and 1:40.

Black Crocs Miles: 12.50Nike Double Stroller Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
315.494.4922.3611.38353.72
Saucony Type A Miles: 37.16Schwinn Double Stroller Miles: 3.00Black Crocs Miles: 234.30Nike Double Stroller Miles: 32.56
Night Sleep Time: 136.00Nap Time: 9.00Total Sleep Time: 145.00
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