Breaking the Wall

Murray Fun Days 5 K

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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: 151.56 Year: 1152.47
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 120.59
Red Crocs Lifetime Miles: 1909.35
Brown Crocs 1 Lifetime Miles: 674.37
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
328.335.007.0022.63362.96
White Crocs 2 Miles: 210.36White Crocs 1 Miles: 16.26
Night Sleep Time: 89.50Nap Time: 8.00Total Sleep Time: 97.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2015-07-01 07:07:30
Workout Totals: Distance12.000Time1:34:06.50Pace7:50.54
Usual routine. 12 total. Kids ran their usual distances.
Leg 1:Distance4.000Time31:19.50Pace7:49.88
With Joseph and Jacob.
Leg 2:Distance8.000Time1:02:47.00Pace7:50.88
With Benjamin.

White Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.7512.00

Fast Running Friend Workout - 2015-07-02 07:11:32
Workout Totals: Distance12.000Time1:34:03.00Pace7:50.25
Usual routine. Benjamin and I did a workout. He ran 1.25 down the canyon in 5:58. I kept up with him for the first 0.5, then fell back, finished my interval with a 78 quarter, then jogged another 0.5 at 7:00 pace, and cooled down to the house with Benjamin. Then ran another mile. Benjamin did 9 miles today instead of the usual 10 as he was feeling a bit tired.
Leg 1:Distance4.000Time31:29.20Pace7:52.30
With Joseph and Jacob (Jenny and Julia ran the first 1.5).
Leg 2:Distance3.520Time29:04.30Pace8:15.54
Warm-up with Benjamin.
Leg 3:Distance1.250Time7:15.30Pace5:48.24
The workout. Down the canyon.
Split 1:Distance0.750Time3:43.20Pace4:57.60
Cumilative:Distance0.750Time3:43.20Pace4:57.60
Splits - 73, 72, 78.
Split 2:Distance0.500Time3:32.10Pace7:04.20
Cumilative:Distance1.250Time7:15.30Pace5:48.24
Brisk jog.
 
Leg 4:Distance2.230Time18:51.80Pace8:27.53
Cool-down.
Leg 5:Distance1.000Time7:22.40Pace7:22.40

White Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.060.000.000.0012.06

Fast Running Friend Workout - 2015-07-03 07:12:03
Workout Totals: Distance12.060Time1:34:39.10Pace7:50.90
We changed the routine somewhat today because Benjamin needed to run less to be fresh for Murray Fun Days. Still total of 12 for me. Benjamin did 5, other kids their usual distances.
Leg 1:Distance4.000Time30:52.40Pace7:43.10
With Joseph and Jacob (Jenny and Julia did the first 1.5).
Leg 2:Distance1.000Time8:50.30Pace8:50.30
With Jenny, William and Stephen. Stephen earned his Jamba Juice rights by breaking 9:00, and was only 8 seconds slower than PR. His splits were 2:15,2:19,2:12,and 2:04.
Leg 3:Distance1.020Time8:05.00Pace7:55.49
With Benjamin and William. Our first 0.51 was only 4:22, but then we saw Sarah, so William picked up the pace so he could pass her. She was running around 9:00 pace, so he really had to work to close the gap. He ended up running the last 0.51 uphill in 3:43.
Leg 4:Distance4.000Time31:59.30Pace7:59.82
With Benjamin.
Leg 5:Distance2.040Time14:52.10Pace7:17.30
Alone.

White Crocs 2 Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Race: Murray Fun Days 5 K (3.107 Miles) 00:17:43, Place overall: 7, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.800.000.003.1115.91

Fast Running Friend Workout - 2015-07-04 07:21:36
Workout Totals: Distance15.907Time2:00:58.00Pace7:36.28
Murray Fun Days 5K, 17:43, 7th overall, 2nd master, $75.

Benjamin ran 16:39, 4th overall. Top finishers: Anthony Costales 15:27, Teren Jameson 15:39, Garek Bielaczyc 15:44, then Benjamin 16:39, Graig Green 16:45, Albert Wint 16:52, then myself 17:43, Mark Payne 17:49, Dan Crooker 17:52.

A bummer race for Benjamin. He earned the distinction of being the first out-of-money finisher across the finish line which was not sweetened by a fast time. Part of it was the conditions, part of it that he just does not run well in the heat when it is also humid, part that he ran for 2 miles in the no man's land, and part might still be the lingering fatigue from the trip to Texas and maybe still some fatigue from the Utah Valley Half. Hopefully he will do better in Draper Days.

The temperature at the start according to Wunderground was 76 F with 39% humidity. I could feel as early as the first quarter that it was unusually warm and humid, and realized I needed to adjust my goals and run more conservatively in the early part of the race. Not surprisingly the top 10 times were rather slow today.

Splits - 5:38, 11:12(5:34), then 6:31 to the finish - 5:53 pace. In the first mile, which is uphill, I made my way through the early fast starters, and eventually settled behind Mark. But I did not recognize him from behind, and thought maybe it was Matt Harmer or just his look alike. Today ended up being a day of visual errors, fortunately they only affected my race without costing me money or even the open position, and did not happen while I was driving.

At around 2 K mark after we had made a turn around, Mark's son who was going in the opposite direction cheered his dad and blew his dad's cover. All of a sudden I realized that the guy in front of me was Mark. I think it actually played in my favor to not know who I was racing early on because it helped me keep the pace more conservative which was necessary under the weather conditions. But now I knew that if I wanted money I had to move, I did. I was able to gap Mark a little bit, and I started closing on the runners in front of me. I could see Benjamin, and this was disturbing me, because I was not supposed to see him that close. I knew he was not having a good race, and it made it hard for me to race myself. I would give to him my good race any time if I could.

Around 2 miles I passed a runner I did not recognize, and then one more who ended up being Dan. This put me into 7th overall and 2nd master after Craig. Then with about half mile to go there came my second visual gaffe. I approached the turn into the park and started doubting if it was the right place. This allowed Mark to catch up. He yelled at me, and I figured out it was indeed the right place. This gave me some adrenaline to get going, and I opened up a gap on Mark again. I ran scared all the way to the finish and kept my position.

Benjamin had a bit of drama with Craig. Craig caught up to him around 2 miles, he tried to latch on, but fell back. Then with about 1 K to go Benjamin grabbed some water at the aid station and got refreshed. The cool-off allowed him to turn on his normal speed, he passed Craig back, and ended up 6 seconds ahead at the finish.

Today was significant because I was able to upgrade my pay in the last mile. I think this is the first time since I became a master. I usually do not have much left by the time I get to the last mile, and that has been particularly noticeable recently.
Leg 1:Distance2.100Time17:47.30Pace8:28.24
Warm-up with Benjamin and Steve Ashbaker.
Leg 2:Distance3.107Time17:43.10Pace5:42.16
The race.
Leg 3:Distance5.700Time48:58.40Pace8:35.51
Cool down with Benjamin. Steve joined us for part of it.
Leg 4:Distance5.000Time36:29.20Pace7:17.84
More miles alone after I got home.

White Crocs 2 Miles: 15.90
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 7.00Nap Time: 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 - 2015-07-06 07:15:02
Workout Totals: Distance12.000Time1:32:40.70Pace7:43.39
Usual new routine. Total of 12. Kids ran their usual distances.
Leg 1:Distance4.000Time30:56.10Pace7:44.02
With Joseph and Jacob (Jenny and Julia did the first 1.5).
Leg 2:Distance8.000Time1:01:44.60Pace7:43.07
With Benjamin.

White Crocs 2 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.002.001.0012.10

Fast Running Friend Workout - 2015-07-07 07:06:06
Workout Totals: Distance12.100Time1:34:06.70Pace7:46.67
Usual routine with the kids, then a workout with Benjamin. He did 2x1.5 with 1 mile recovery jog down the canyon. His goal was to dream about running 4:48 pace. He actually did in the first interval (7:11) with rather even splits, and then in the second interval opened with 68, then digressed to 74-75s for the rest of the interval finishing in 7:20. So we can say his dreams came true to about 75% level - his split in the second interval at 0.75 was 3:36 - right on target.

I used the opportunity of having a fast runner to do the Gerry Lindgren style workout - for each interval, the first 0.5 with Benjamin, then cruise one more mile at something respectable, which ended up being around 5:47 average, but of course, the first couple of quarters were slower, around 6:00 pace, and then I would pick up to 5:40. Both times I ended up with 8:10 for 1.5.
Leg 1:Distance4.000Time31:22.40Pace7:50.60
With Joseph and Jacob. Jenny and Julia ran the first 1.5 with us. Today they have gotten their fastest times for 3 since we started the new routine - Jenny 23:08, Julia 23:24. A week earlier Jenny was running barely under 24:00, and Julia was barely breaking 25:00, so I think they are improving.
Leg 2:Distance0.700Time5:50.20Pace8:20.29
Warm-up with Benjamin.
Leg 3:Distance1.500Time8:10.20Pace5:26.80
First interval.
Split 1:Distance0.500Time2:23.10Pace4:46.20
Cumilative:Distance0.500Time2:23.10Pace4:46.20
With Benjamin - kept up. The pace was more or less even, aside from the first 100 in 16.
Split 2:Distance1.000Time5:47.10Pace5:47.10
Cumilative:Distance1.500Time8:10.20Pace5:26.80
Finishing out alone.
 
Leg 4:Distance1.000Time10:45.10Pace10:45.10
Recovery jog.
Leg 5:Distance1.500Time8:10.10Pace5:26.73
Second interval.
Split 1:Distance0.500Time2:22.50Pace4:45.00
Cumilative:Distance0.500Time2:22.50Pace4:45.00
Opening quarter was 68. I marveled I could keep going after that. Kept up with Benjamin.
Split 2:Distance1.000Time5:47.60Pace5:47.60
Cumilative:Distance1.500Time8:10.10Pace5:26.73
Alone to the finish.
 
Leg 6:Distance3.400Time29:48.70Pace8:46.09
Cool-down with Benjamin.

White Crocs 2 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
12.140.001.000.0013.14

Fast Running Friend Workout - 2015-07-08 07:19:30
Workout Totals: Distance13.140Time1:43:12.40Pace7:51.26
Mile time trial today for Joseph and Jacob. Joseph did OK, 5:53.4, new track PR. Jacob struggled but still ran 6:08.1 - I decided to call this a bad day PR. The splits were 87, 89, then Jacob fell back. I went with Joseph. He ran the next lap in 88, and then kicked in 86. The balance went to the 9.34 meter tax.

Jenny ran the first 800 and finished it in 2:58. Julia ran the first lap in 87.

I ran with Benjamin and William, and ended up with 13 miles total instead of 12.

Otherwise it was a usual running day with usual distances.
Leg 1:Distance1.100Time10:06.70Pace9:11.55
Warm-up with Joseph, Jacob, Julia, and Jenny.
Leg 2:Distance1.000Time6:08.10Pace6:08.10
Joseph and Jacob's mile time trial.
Split 1:Distance1.000Time5:53.40Pace5:53.40
Cumilative:Distance1.000Time5:53.40Pace5:53.40
Joseph's time.
Split 2:Distance0.000Time0:14.70Pace0:00.00
Cumilative:Distance1.000Time6:08.10Pace6:08.10
Waiting for Jacob.
 
Leg 3:Distance1.000Time9:35.90Pace9:35.90
Cool-down back to the house.
Leg 4:Distance2.040Time16:46.70Pace8:13.48
With William. He ran the last uphill mile in 7:57.
Leg 5:Distance8.000Time1:00:35.00Pace7:34.38
With Benjamin.

White Crocs 2 Miles: 13.14
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.240.000.003.7512.99

Fast Running Friend Workout - 2015-07-09 07:49:20
Workout Totals: Distance12.994Time1:39:33.00Pace7:39.67
Usual run with the kids. One change - William volunteered to run with us. So Joseph, Jacob, Jenny, Julia, William and I ran together for the first 1.5, then Jenny and Julia took him back - their time for 3 ws 25:27. Then I did a workout with Benjamin. He paced me through 5 x 0.75 in the canyon - the first two up, the last three down. The recovery varied - I tried to keep it relatively short, but did not mind it being longer if that meant I would start and finish at a spot with a well visible mark.
Leg 1:Distance4.000Time31:47.00Pace7:56.75
With Joseph and Jacob. Jenny, Julia, and William ran the first 1.5 with us.
Leg 2:Distance2.230Time18:05.50Pace8:06.77
Started without Benjamin because he was already running, met him en route and finished the warm-up with him.
Leg 3:Distance5.124Time35:02.90Pace6:50.40
The workout.
Split 1:Distance0.750Time4:16.60Pace5:42.13
Cumilative:Distance0.750Time4:16.60Pace5:42.13
Split 2:Distance0.187Time2:12.30Pace11:47.49
Cumilative:Distance0.937Time6:28.90Pace6:55.05
Split 3:Distance0.750Time4:14.80Pace5:39.73
Cumilative:Distance1.687Time10:43.70Pace6:21.56
Split 4:Distance0.562Time5:58.30Pace10:37.54
Cumilative:Distance2.249Time16:42.00Pace7:25.53
Split 5:Distance0.750Time3:56.90Pace5:15.87
Cumilative:Distance2.999Time20:38.90Pace6:53.10
Split 6:Distance0.250Time2:36.30Pace10:25.20
Cumilative:Distance3.249Time23:15.20Pace7:09.42
Split 7:Distance0.750Time3:54.60Pace5:12.80
Cumilative:Distance3.999Time27:09.80Pace6:47.55
Split 8:Distance0.375Time3:56.20Pace10:29.87
Cumilative:Distance4.374Time31:06.00Pace7:06.61
Split 9:Distance0.750Time3:56.90Pace5:15.87
Cumilative:Distance5.124Time35:02.90Pace6:50.40
 
Leg 4:Distance1.640Time14:37.60Pace8:55.12
Cool-down.

White Crocs 2 Miles: 12.99
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.340.001.000.0012.34

Fast Running Friend Workout - 2015-07-10 07:25:07
Workout Totals: Distance12.340Time1:37:36.80Pace7:54.62
Retried the mile time trial with the kids at Orem High. Well, it was mostly for Jacob. I wanted him to go into Draper Days with the confidence that he can ran a good mile. We also have a tradition to do a mile time trial a few days before the birthday - Jacob is turning 9 in 12 days.

He ran a PR of 5:56.4 (improving by 0.9 seconds) with the splits of 85, 92, 91, and 86 with the balance going towards the 9.34 meter tax. Knowing that he tends to get overanxious when the pace is fast and he still has some distance to go I reminded him of a hymn we sing in church - Master, The Tempest is Raging, and the story from the Bible to go with it. I also told him about one time when a little boy had caused some trouble and when his mother was about to reprimand him said to her - Peace, be still!

I think this preparation helped. I could tell after the first lap that he was starting to struggle, however he was able to regroup in the second lap, his breathing started to sound better, so I knew he would have a kick. And he did. His last 200 was 42.

Joseph showed an unusual amount of patience. Jacob told us earlier he would like me to set the pace with Joseph running behind him or by his side. He did this for the whole three laps, then he just sensed I was too hesitant to kick at the right pace for Jacob, so he stepped forward and turned it on. This was just perfect because Jacob responded. Joseph ended up finishing in 5:54.8 with the last 400 in 84. I must note that he sacrificed a chance for a PR to help his brother - all he had to do was make a move with two laps to go instead of one. That same Joseph who a few months ago said he was not sure if he would rather finish second to Jacob in the Olympics, or be without a medal if he got to beat Jacob.

Jenny was struggling today and ran the 800 in 3:04. She ran the first lap with us, but then fell back. On the positive side of things for her, her AP scores came back - she got 5 in Psychology, and 3 in English.

Julia did OK. Her assignment was to run the first lap with us, and then her best pace to the mile. She was around 86-87 at the 400, rested a lap in 1:52, then ran around 1:40 per lap pace to the finish and got 6:51.4 for the mile.

Stephen did 1, and William did 2 with Benjamin as usual. Benjamin did his regular 10.
Leg 1:Distance1.100Time9:38.20Pace8:45.64
Warm-up to Orem High.
Leg 2:Distance1.000Time6:51.40Pace6:51.40
Time trial.
Split 1:Distance0.995Time5:54.80Pace5:56.58
Cumilative:Distance0.995Time5:54.80Pace5:56.58
Joseph's time.
Split 2:Distance0.005Time0:01.60Pace5:20.00
Cumilative:Distance1.000Time5:56.40Pace5:56.40
Jacob and I finished.
Split 3:Distance0.000Time0:55.00Pace0:00.00
Cumilative:Distance1.000Time6:51.40Pace6:51.40
Waiting for Julia.
 
Leg 3:Distance1.040Time9:28.80Pace9:06.92
Back the house with the gang.
Leg 4:Distance1.000Time8:27.50Pace8:27.50
With Joseph and Jacob.
Leg 5:Distance8.200Time1:03:10.90Pace7:42.30
With Benjamin.

White Crocs 2 Miles: 12.34
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.200.000.002.8020.00

Benjamin forgot to bring his watch. I gave him mine, so no Fast Running Friend splits today. Total of 20. Did a workout with Benjamin. He did 6x1 mile down the canyon. Target was 5:00, he exceeded it - 4:55, 4:51, 4:51, 4:50, 4:46, 4:56. He kept complaining about missed sleep - right as he was falling asleep last night Matthew started crying. Benjamin listened for a while, then decided to check what was wrong, and changed Matthew's diaper, but then had a hard time falling asleep. That did not seem to affect him much as he had a great workout. I do not know where that 4:46 of the 5th repetion came from. Recoveries were 0.25 after the first 2, then 0.75 for 2 more, then 1 mile before the last one. Can he cash in on the fitness at Draper Days? We shall see...

I did 0.5 in the first two with him, then 500 meters in the third, and three more 0.5 after that. My splits were 2:28, 2:21, 1:31(500), 2:24, 2:23, 2:28. Decent workout for me as well. Have not gone that fast for that long for a while.

Then we got home - Benjamin was done with about 12.7 total for the day, I ran 5 more with Joseph and Jacob - William, Jenny, and Julia ran 3 total, 1.5 with us. Jenny ran one more with Stephen. Then I added 3 more alone.

I think running hard intervals at the start of a long run could be a good way to develop fuel storage/efficiency. I would not have thought of it, though, had Benjamin's training needs not required it of me today.

 

White Crocs 2 Miles: 20.00
Night Sleep Time: 7.00Nap Time: 2.00Total Sleep Time: 9.00
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
12.270.000.000.0012.27

Fast Running Friend Workout - 2015-07-13 07:43:52
Workout Totals: Distance12.270Time1:37:51.80Pace7:58.55
Today William did a mile time trial on the track at Orem High and went sub-7:00 for the first time - 6:58.2. As of today, he is not yet 6 years and 9 months old. This is the youngest age at which any of our children broke 7:00. Jacob, now our second youngest to break 7:00 did it about a month prior to turning 7 - so William is about two months ahead of Jacob at this point.

Jenny, Julia, Joseph, Jacob, and I paced him. He opened with 1:38 high, then ran 1:44 high (3:23 at 800, 800 PR), 1:47 (5:10), and closed in 1:45. The balance went to the 9.34 meter tax.

A short while later he volunteered to run another mile with the bigger kids on the little boy course, and did it in 7:50 with the last quarter in 1:43.

Otherwise everybody did their usual distances, except Benjamin was the one to run with Stephen pushing Mary and Matthew in the stroller.
Leg 1:Distance0.300Time2:35.30Pace8:37.67
A short warm-up with the gang.
Leg 2:Distance1.000Time6:58.20Pace6:58.20
William's time trial. New PR by 11 seconds and first time under 7:00.
Leg 3:Distance0.120Time1:10.90Pace9:50.83
Short cool-down back to the car.
Leg 4:Distance1.750Time15:33.00Pace8:53.14
With Jenny, Julia, Joseph, and Jacob.
Leg 5:Distance1.000Time7:50.80Pace7:50.80
With William. Jenny, Jacob, Joseph, and Benjamin ran ahead.
Leg 6:Distance2.100Time17:02.60Pace8:06.95
With Benjamin to the Orem High track and back to retrieve William's precious rock that he dropped on the track during the time trial.
Leg 7:Distance6.000Time46:41.00Pace7:46.83
More distance with Benjamin.

White Crocs 2 Miles: 12.27
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.650.000.000.0013.65

Fast Running Friend Workout - 2015-07-14 07:22:22
Workout Totals: Distance13.650Time1:50:39.20Pace8:06.39
Today we paced Sarah through a fast mile on the track in 7:37. It was not completely all out, but it was faster than a 5 K effort. In addition to myself we had Jenny, Julia, Joseph, and Jacob.

Otherwise, I did 13.5+ total, Sarah did 5, kids ran their usual distances.
Leg 1:Distance1.100Time10:22.10Pace9:25.55
Warm-up to the track.
Leg 2:Distance1.000Time7:37.20Pace7:37.20
Sarah's mile - splits 1:53, 1:54, 1:54, 1:53 - the balance went towards the 9.34 meter tax.
Leg 3:Distance1.000Time8:53.30Pace8:53.30
Back to the house.
Leg 4:Distance1.000Time7:29.90Pace7:29.90
With Joseph and Jacob on the little boy course. Joseph was a couple of seconds ahead. His last quarter was 88, Jacob ran 90.
Leg 5:Distance1.550Time12:22.80Pace7:59.23
Ran out to meet Benjamin and William, came back with them.
Leg 6:Distance8.000Time1:03:53.90Pace7:59.24
With Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.050.000.002.0012.05

Fast Running Friend Workout - 2015-07-15 07:40:16
Workout Totals: Distance12.050Time1:33:14.90Pace7:44.31
Today Benjamin and I joined Timpanogos High team for a workout, which was what they called a "2 mile push" down the canyon. Benjamin ran 9:41 with the splits of 4:48, 4:53 - this is a small PR for him, by 1 seconds. I ran 10:26 with the splits of 5:06, 5:20. Benjamin and Joe Benson, Jodi Benson's son ended up dropping everybody after the first mile. Joe gapped Benjamin by about a second over the last quarter or so. I started out with the second pack, but they fell back in the second mile. I gained a bit on the stragglers from the first pack, but did not catch any. By the time we were done with the warm-up it was already 8:50 am, so it started to get warm. I think I handled the combination of long warm-up and warmer day better than Benjamin, and definitely better than the high schoolers. The front pack had guys with 3200 PRs in the 9:20 range at altitude on the track, today they got dropped going downhill at 20+ their PR. The second pack had PRs in the 9:50-10:10 range, I think. I would be lucky to run 10:40 on the track right now, and they got dropped. I think for them it was mostly the 5 mile warm-up.

The other kids ran on their own and did their usual distances.
Leg 1:Distance5.000Time41:29.90Pace8:17.98
Long warm-up.
Leg 2:Distance2.000Time10:26.10Pace5:13.05
The 2 mile push down the canyon.
Leg 3:Distance2.950Time24:45.50Pace8:23.56
Back to the house with Benjamin.
Leg 4:Distance2.100Time16:33.40Pace7:53.05
More to get the car.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.040.000.000.0013.04

Fast Running Friend Workout - 2015-07-16 07:20:12
Workout Totals: Distance13.040Time1:48:53.30Pace8:21.02
Today Stephen set a new mile record. I told him at the start of the run he needed to earn a trip to Jamba Juice if he wanted to join the family on Saturday. His Jamba Juice standard now is sub-9:00. He ended up running 8:30.4 on the little boy course (out and back) with the splits of 2:10,2:14,2:07,1:59.

Otherwise it was a usual day, except Jenny, Joseph and Jacob ran reduced mileage tapering for Draper Days - only 3. Julia did 3 as well, William 2, Benjamin 10.

Sarah had some serious tightness in the piriformis and hamstring today, and was not able to run at first. I massaged it out, and she was able to get through 2.5 miles, but then it tightened up again, and she walked home. I massaged it out and scraped it at night, which made us stay up late.
Leg 1:Distance3.000Time24:46.80Pace8:15.60
With Joseph, Jacob, Julia, and Jenny.
Leg 2:Distance2.040Time17:31.00Pace8:35.20
With Benjamin and William.
Leg 3:Distance1.000Time8:30.40Pace8:30.40
Stephen's mile record. Benjamin helped me pace.
Leg 4:Distance7.000Time58:05.10Pace8:17.87
With Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.570.000.001.5112.08

Fast Running Friend Workout - 2015-07-17 07:37:42
Workout Totals: Distance12.080Time1:39:10.00Pace8:12.55
Usual run for me today. Kids tapered for Draper Days - Jenny, Julia, Joseph, and Jacob did 2, William 1. Stephen ran his usual 1, Benjamin did 6.

Benjamin and I did a pickup for 1 mile on the more flat part - rolling down - in 5:24. I also did a pickup for 0.51 rolling down from the house in 2:48. Did not like how I felt. Did not have the same strength as two days ago. It was not too bad, but the magic was gone. I felt Probably from the lack of sleep. The good news is hopefully if I can get some sleep it will come back.

Sarah at the start of her run could not run due to the same tightness. I massaged it out, and she was able to run 3 miles without much pain. Later in the evening I massaged it out and scraped it again.
Leg 1:Distance2.040Time17:08.40Pace8:24.12
With Jenny, Julia, Joseph, and Jacob.
Leg 2:Distance3.000Time25:50.00Pace8:36.67
Did a pickup to catch up to Sarah, then ran with her to be available to massage as needed.
Split 1:Distance0.510Time2:48.40Pace5:30.20
Cumilative:Distance0.510Time2:48.40Pace5:30.20
Split 2:Distance2.490Time23:01.60Pace9:14.86
Cumilative:Distance3.000Time25:50.00Pace8:36.67
Leg 3:Distance1.000Time9:11.30Pace9:11.30
With Stephen.
Leg 4:Distance2.000Time16:48.30Pace8:24.15
With Benjamin.
Leg 5:Distance1.000Time5:24.10Pace5:24.10
Pickup with Benjamin. The dog made this about 1-2 seconds slower. Benjamin kicked it.
Leg 6:Distance1.000Time8:51.70Pace8:51.70
To the house with Benjamin.
Leg 7:Distance2.040Time15:56.20Pace7:48.73
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Race: Draper Days 5 K (3.107 Miles) 00:17:22, Place overall: 13, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.150.000.003.1116.26

Fast Running Friend Workout - 2015-07-18 06:23:04
Workout Totals: Distance16.257Time2:01:03.80Pace7:26.81
Ran Draper Days 5 K in 17:22, 13th overall, 4th master. Got beat by Graig Green (16:41), Dan Crooker (around 17:10), and Mark Payne (17:21), but held off Dennis. Mile splits were 5:31 (up), 5:26 (down), 5:52(up), and 33 for the kick. Saw 2 K split in 6:46, and 4 K in 13:49. Ran with Dan for the first mile, then fell back, but had a couple of high schoolers to run with, so I was never alone. Mark and Dennis caught me around 4 K mark, then Mark stepped forward and I sat on him. Tried to outkick him, but just did not have the juice today.

Top five overall was Garek - officially 14:56 on his watch 14:53 who had a breakthrough race, Anthony Costales officially 15:36 but from Garek's race report it appears that he was sub-15:00, my son Benjamin 15:58, Neil Anderson 16:10, and Fritz Van De Kamp 16:25.

My race was an interesting experience. I know where that one second I needed today to get prize money went, and I am happy it went that way. Sarah had muscle tightness that required some attention for the last two nights. She was very concerned that she would not be able to run at all in the race. This would have been a disappointment to us because we had a rather ambitious goal of sub-21:00 average with 8 people - a 39-year-old mother of nine with a nursing baby, 42-year-old father of nine, and then boys ages 16,10,8,and 6 and girls ages 14 and 12. So we prayed and we worked - I lost some sleep massaging and scraping Sarah. Not that much really, but enough to lose a second in the kick. But Sarah on the other hand was able to run 24:58, her second fastest 5 K ever as far as I can recall. She had no muscle pain during the race. That more than made up for me anything that I lost, and taught me an important lesson. It was a perfect learning experience.


We made our family goal of sub-21:00 average. Benjamin (16) 15:58, me (42) 17:22, Joseph (10) 19:48 (first time under 20:00!), Jacob (8) 20:07 (huge PR), Jenny (14) 22:14 (new PR), Julia (12) 23:04, William (6) 23:15 (quite a surprise), and Sarah 24:58. This gives us the average of 20:50.75 or 6:42.56 per mile! This was quite a miracle - nobody had a bummer race and there were several breakthroughs. If you ever tried to have zero bummers on one day in a group of eight of our demographic you would know what I am talking about - somebody will get sick, somebody will get injured, somebody would have a mental breakdown. I am completely amazed at how everything worked out according to the plan and consider it to be an answer to our prayers.
Leg 1:Distance1.000Time8:08.80Pace8:08.80
Warm-up.
Leg 2:Distance4.007Time24:56.50Pace6:13.47
My race + running back to meet Sarah.
Split 1:Distance3.107Time17:24.80Pace5:36.27
Cumilative:Distance3.107Time17:24.80Pace5:36.27
The race. Hit the button a bit late, I think.
Split 2:Distance0.900Time7:31.70Pace8:21.89
Cumilative:Distance4.007Time24:56.50Pace6:13.47
Back with Benjamin to meet William and Sarah. Benjamin ran with William, I ran with Sarah.
Leg 3:Distance3.100Time26:02.20Pace8:23.94
More distance after the race. A little bit with Joseph, Jacob, and William. The rest with Benjamin.
Leg 4:Distance1.000Time9:49.90Pace9:49.90
With Benjamin and Stephen.
Leg 5:Distance3.150Time24:10.80Pace7:40.57
With Benjamin.
Leg 6:Distance4.000Time27:55.60Pace6:58.90
Alone.

White Crocs 1 Miles: 16.26
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Long nap in the afternoon.

Night Sleep Time: 7.00Nap Time: 2.00Total Sleep Time: 9.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.140.000.000.0015.14

Fast Running Friend Workout - 2015-07-20 07:27:24
Workout Totals: Distance15.140Time1:59:52.90Pace7:55.09
15 total today. Benjamin did 10, Jenny and Julia 4 (at grandma's house), Joseph and Jacob 4, William 2, Stephen 1. William had some stomach pains in the middle of the night last night, so I was not even sure if he would be able to run today, but he was quite energetic, and ran his fastest time on the big boy course.
Leg 1:Distance4.000Time33:45.60Pace8:26.40
With Joseph and Jacob - Joseph's legs were sore after the 5 K so we ran slower.
Leg 2:Distance2.040Time16:26.30Pace8:03.48
With Benjamin and William.
Leg 3:Distance8.100Time1:00:45.40Pace7:30.05
With Benjamin.
Leg 4:Distance1.000Time8:55.60Pace8:55.60
With Stephen later in the afternoon.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.280.000.000.6211.90

Fast Running Friend Workout - 2015-07-21 07:39:34
Workout Totals: Distance11.905Time1:35:53.40Pace8:03.28
Kids ran usual distances. I did a workout with Benjamin. He did 3x0.75 + 1 mile down the canyon with long rest, splits 3:29, 3:26, 3:33 for 0.75 and 4:50 for the mile. I did 600,400,400,and 600 with him.
Leg 1:Distance4.000Time29:06.90Pace7:16.73
With Joseph and Jacob.
Leg 2:Distance0.730Time6:07.70Pace8:23.70
Warm-up with Benjamin.
Leg 3:Distance4.875Time40:39.00Pace8:20.31
Workout with Benjamin.
Split 1:Distance0.375Time1:47.60Pace4:46.93
Cumilative:Distance0.375Time1:47.60Pace4:46.93
Split 2:Distance0.700Time6:38.20Pace9:28.86
Cumilative:Distance1.075Time8:25.80Pace7:50.51
Split 3:Distance0.250Time1:07.30Pace4:29.20
Cumilative:Distance1.325Time9:33.10Pace7:12.53
Split 4:Distance0.800Time7:27.80Pace9:19.75
Cumilative:Distance2.125Time17:00.90Pace8:00.42
Split 5:Distance0.250Time1:09.40Pace4:37.60
Cumilative:Distance2.375Time18:10.30Pace7:39.07
Split 6:Distance1.500Time15:57.50Pace10:38.33
Cumilative:Distance3.875Time34:07.80Pace8:48.46
Split 7:Distance0.375Time1:45.90Pace4:42.40
Cumilative:Distance4.250Time35:53.70Pace8:26.75
Split 8:Distance0.625Time4:45.30Pace7:36.48
Cumilative:Distance4.875Time40:39.00Pace8:20.31
Leg 4:Distance2.300Time19:59.80Pace8:41.65
Cool-down.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.520.000.000.0013.52

Fast Running Friend Workout - 2015-07-22 07:38:00
Workout Totals: Distance13.519Time1:45:41.80Pace7:49.10
Usual run - kids ran usual distances.
Leg 1:Distance4.000Time31:54.50Pace7:58.62
With Joseph and Jacob.
Leg 2:Distance1.020Time8:22.60Pace8:12.75
With William on the big boy course.
Leg 3:Distance4.499Time33:45.70Pace7:30.26
With Benjamin. We caught up to Sarah around 2.5 into the run and ran with her. I pushed Mary and Matthew in the stroller.
Leg 4:Distance4.000Time31:39.00Pace7:54.75
With Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.870.000.000.6212.49

Fast Running Friend Workout - 2015-07-23 07:18:18
Workout Totals: Distance12.490Time1:39:00.30Pace7:55.60
More or less a usual day for the kids. Benjamin did a mile time trial in the canyon. He ran 4:29.9 - splits 64.5, 68.5, 68, 68. I did 0.5 in 2:24.
Leg 1:Distance3.640Time29:21.80Pace8:04.01
Warm up with Benjamin, strides.
Split 1:Distance2.741Time21:55.70Pace8:00.01
Cumilative:Distance2.741Time21:55.70Pace8:00.01
Split 2:Distance0.062Time0:18.30Pace4:55.16
Cumilative:Distance2.803Time22:14.00Pace7:55.92
Split 3:Distance0.125Time1:19.40Pace10:35.20
Cumilative:Distance2.928Time23:33.40Pace8:02.72
Split 4:Distance0.062Time0:16.70Pace4:29.35
Cumilative:Distance2.990Time23:50.10Pace7:58.29
Split 5:Distance0.650Time5:31.70Pace8:30.31
Cumilative:Distance3.640Time29:21.80Pace8:04.01
Leg 2:Distance1.000Time5:50.90Pace5:50.90
0.5 fast + 0.5 easy while Benjamin was doing a mile time trial.
Split 1:Distance0.500Time2:24.50Pace4:49.00
Cumilative:Distance0.500Time2:24.50Pace4:49.00
Tried to keep up with Benjamin, he dropped me after the first 200 in 31. I ran to the half mile.
Split 2:Distance0.500Time3:26.40Pace6:52.80
Cumilative:Distance1.000Time5:50.90Pace5:50.90
Leg 3:Distance2.350Time20:53.40Pace8:53.36
Back to the house with Sarah and Benjamin.
Leg 4:Distance4.000Time31:24.40Pace7:51.10
With Joseph and Jacob.
Leg 5:Distance1.500Time11:29.80Pace7:39.87
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.001.1212.22

Fast Running Friend Workout - 2015-07-24 07:29:09
Workout Totals: Distance12.226Time1:35:05.20Pace7:46.64
Did a mile time trial today on the track at Provo High in 5:11.0. Had not done one on the track in awhile. This was a good cob-web shaker. Benjamin paced me. Joseph and Jacob helped by running a relay race against me for the last 800 meters. I thought they were going to beat me, but they did not - barely. Jacob ran 79 for his leg, Joseph 77. My splits were 74,79,78,78 - the balance went to the 9.34 meter tax and precision.
Leg 1:Distance1.836Time15:46.10Pace8:35.31
Warm-up with Benjamin, Joseph, and Jacob - strides.
Split 1:Distance1.400Time11:43.00Pace8:22.14
Cumilative:Distance1.400Time11:43.00Pace8:22.14
Split 2:Distance0.062Time0:18.30Pace4:55.16
Cumilative:Distance1.462Time12:01.30Pace8:13.37
Split 3:Distance0.062Time0:41.80Pace11:14.19
Cumilative:Distance1.524Time12:43.10Pace8:20.72
Split 4:Distance0.062Time0:18.10Pace4:51.94
Cumilative:Distance1.586Time13:01.20Pace8:12.56
Split 5:Distance0.250Time2:44.90Pace10:59.60
Cumilative:Distance1.836Time15:46.10Pace8:35.31
Leg 2:Distance1.000Time5:11.00Pace5:11.00
Mile time trial.
Leg 3:Distance1.250Time10:32.10Pace8:25.68
Cool-down to the car.
Leg 4:Distance1.000Time7:54.70Pace7:54.70
With William on the little boy course - Joseph, Jacob, and Benjamin ran ahead.
Leg 5:Distance1.020Time8:32.80Pace8:22.75
With William, Benjamin, Jenny, and Julia on the big boy course.
Leg 6:Distance2.040Time16:42.00Pace8:11.18
With Benjamin, Jenny, and Julia.
Leg 7:Distance2.040Time15:43.90Pace7:42.70
With Benjamin.
Leg 8:Distance2.040Time14:42.60Pace7:12.65
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.255.000.000.0020.25

Fast Running Friend Workout - 2015-07-25 07:55:39
Workout Totals: Distance20.250Time2:32:48.70Pace7:32.78
20.25 miles total. Joseph and Jacob did 5, Jenny 4, Julia 3, William 2, Stephen 1, Sarah 5. I paced Sarah with Joseph and Jacob (Jenny and Julia for the first 1.5) through a 5 mile tempo run. She ran 42:29 averaging 8:30 - new course PR for her, actually might be a life-time 5 mile PR. This goes to show that a woman can stay in very decent shape after giving birth to nine children if she eats healthy, exercises consistently, and takes naps when needed. Maybe we should write a book on the subject - does anybody have suggestions on a publisher?

Benjamin was feeling like he was getting a cold, so he just ran 13 at an easy pace. I ran 10 with him.

I ran the last 5 miles on the out and back 5 mile course by our house as a tempo run. It was hot (I think 80F or more) already by then, so the pace was slower. I had Sarah bring me EmergenC to the 3.3 mark. Managed to do 6:03 average - 30:14 for the tempo.
Leg 1:Distance5.000Time42:29.10Pace8:29.82
Pacing Sarah with Joseph and Jacob (Jenny and Julia ran with us for the first 1.5).
Leg 2:Distance10.250Time1:20:05.30Pace7:48.81
With Benjamin.
Split 1:Distance5.050Time40:28.40Pace8:00.87
Cumilative:Distance5.050Time40:28.40Pace8:00.87
Split 2:Distance5.200Time39:36.90Pace7:37.10
Cumilative:Distance10.250Time1:20:05.30Pace7:48.81
Leg 3:Distance5.000Time30:14.30Pace6:02.86
Tempo run in the heat.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 7.00Nap Time: 2.00Total Sleep Time: 9.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2015-07-27 07:25:28
Workout Totals: Distance12.000Time1:33:16.40Pace7:46.37
Usual run. Total of 12. Kids ran usual distances. Joseph picked up a bit of a cold, so we ran slower.
Leg 1:Distance4.000Time32:13.10Pace8:03.27
With Joseph and Jacob. Jenny and Julia ran the first 1.5 with us.
Leg 2:Distance8.000Time1:01:03.30Pace7:37.91
With Benjamin.

White Crocs 2 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.130.003.000.0013.13

Fast Running Friend Workout - 2015-07-28 07:21:50
Workout Totals: Distance13.130Time1:38:40.20Pace7:30.89
Today Stephen set a new mile record at the Orem High Track - 8:29.7. His splits were 2:03, 2:10, 2:08, 2:04 - the balance going to the 9.34 meter tax. This is our new family record for the 4 and under age division. Stephen ran 0.7 faster than he did on the little boy course which was our road record, but the track record of 8:40 belonged to William. I discovered that at the age of 5 and younger the road times on a known out and back course end up being better than the track - I think because a little kid has a hard time knowing how far away he is from the finish on the track, but on the road he knows exactly.

Otherwise we had usual runs, except William did only 1 due to a cold, and Benjamin and I did a 3 mile tempo run at the end of ours in 16:52.3 - splits 5:28 (down the canyon), 5:38 (flatter, rolling), and 5:46 (uphill). I felt great - I originally told Benjamin to pace me at 5:50 but ended up asking him to speed up a few times, and only asked him to slow down on the last hill when he started to smell the barn and instinctively crank it up into the Benjamin gear. I felt like I was turning back the clock and getting younger.

I think the strength came from taking two naps in a row - one on Saturday, and one on Sunday. Now if only I could figure out how to do this more often...
Leg 1:Distance3.718Time29:44.70Pace8:00.02
With Joseph and Jacob. Jenny and Julia did the first 1.5.
Leg 2:Distance1.200Time9:38.00Pace8:01.67
With Benjamin running and Stephen in the stroller to the track.
Leg 3:Distance0.150Time1:36.00Pace10:40.00
Warm-up with Stephen.
Leg 4:Distance1.062Time8:29.70Pace7:59.94
Stephen's time trial.
Leg 5:Distance0.100Time0:52.40Pace8:44.00
Cool-down with Stephen.
Leg 6:Distance0.900Time7:29.90Pace8:19.89
Back to the house with Benjamin running and Stephen in the stroller.
Leg 7:Distance3.000Time23:57.20Pace7:59.07
Warm-up with Benjamin.
Leg 8:Distance3.000Time16:52.30Pace5:37.43
Tempo run.

White Crocs 2 Miles: 13.13
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2015-07-29 07:27:08
Workout Totals: Distance12.000Time1:33:22.80Pace7:46.90
Usual 12. Kids did usual distances.
Leg 1:Distance4.000Time31:29.60Pace7:52.40
With Joseph and Jacob. Jenny and Julia ran the first 1.5.
Leg 2:Distance8.000Time1:01:53.20Pace7:44.15
With Benjamin.

White Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.160.000.001.1212.28

Fast Running Friend Workout - 2015-07-30 07:40:26
Workout Totals: Distance12.286Time1:34:35.80Pace7:41.96
Tried a mile time trial today at Orem High track. Started OK, but then fell apart royally. Could only get 5:21.8. Splits were 74,77,83,85. Joseph and Jacob team left me in the dust in the last 800. Jacob got 82, Joseph 78. Part of the problem was the wind, part lack of sleep. This was quite an attention getter for me. A nap on Saturday, a nap on Sunday, and I am running like a new man on Tuesday. Then two days no naps and sleeping 6.5-7 hours at night + a bit of work stress - even though nothing compared to the industry standard, and my ability to deal with anaerobic fatigue is gone.

Kids ran their usual distances.
Leg 1:Distance1.346Time11:03.60Pace8:12.91
Warm-up.
Split 1:Distance1.050Time8:45.60Pace8:20.57
Cumilative:Distance1.050Time8:45.60Pace8:20.57
Warm-up with Joseph, Jacob, and Benjamin, strides. Joseph and Jacob did not do the strides/in-between jogging.
Split 2:Distance0.062Time0:17.50Pace4:41.80
Cumilative:Distance1.112Time9:03.10Pace8:08.36
Split 3:Distance0.062Time0:43.40Pace11:38.87
Cumilative:Distance1.174Time9:46.50Pace8:19.49
Split 4:Distance0.062Time0:17.80Pace4:46.63
Cumilative:Distance1.236Time10:04.30Pace8:08.80
Split 5:Distance0.110Time0:59.30Pace8:59.09
Cumilative:Distance1.346Time11:03.60Pace8:12.91
 
Leg 2:Distance1.000Time5:21.80Pace5:21.80
Time trial.
Leg 3:Distance1.100Time9:25.10Pace8:33.73
Back to the house.
Leg 4:Distance1.800Time14:48.30Pace8:13.50
More distance with Joseph, Jacob, and Benjamin.
Leg 5:Distance5.000Time39:00.40Pace7:48.08
With Benjamin.
Leg 6:Distance2.040Time14:56.60Pace7:19.51
Alone.

White Crocs 2 Miles: 12.28
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.020.000.001.1214.14

Fast Running Friend Workout - 2015-07-31 07:06:45
Workout Totals: Distance14.146Time1:45:06.20Pace7:25.78
For an experiment decided to do a mile time trial again. Got slightly better sleep, and took a little 10 minute catnap on the floor in the afternoon the day before. Was able to run 5:19.4, a little bit faster, but I think the improvement was more solid than the clock shows. The wind caused quite noticeable variation of pace, I saw the difference of as much as 3 seconds per 200 between the good wind 200 and the bad wind one. Overall I felt stronger, more in control. Part of it may be attributed to the slower start in 77 instead of 74, but at the same time that 77 was 40/37. Benjamin paced me. Joseph and Jacob stayed home this time, I did not think it would be wise for them to run hard again the next day.

Splits were 77,77,82,81.

Kids ran their usual distances.
Leg 1:Distance1.606Time13:18.90Pace8:17.35
Warm-up/strides with Benjamin.
Split 1:Distance1.050Time8:26.00Pace8:01.90
Cumilative:Distance1.050Time8:26.00Pace8:01.90
Split 2:Distance0.062Time0:17.60Pace4:43.41
Cumilative:Distance1.112Time8:43.60Pace7:50.82
Split 3:Distance0.062Time0:39.60Pace10:37.68
Cumilative:Distance1.174Time9:23.20Pace7:59.65
Split 4:Distance0.062Time0:18.60Pace4:59.52
Cumilative:Distance1.236Time9:41.80Pace7:50.60
Split 5:Distance0.370Time3:37.10Pace9:46.76
Cumilative:Distance1.606Time13:18.90Pace8:17.35
 
Leg 2:Distance1.000Time5:19.40Pace5:19.40
Mile time trial.
Leg 3:Distance1.500Time13:44.60Pace9:09.73
Cool-down.
Leg 4:Distance4.000Time28:56.20Pace7:14.05
With Joseph and Jacob, Jenny and Julia did the first 1.5. - they were on the move today. Benjamin ran with Stephen in the meantime.
Leg 5:Distance2.040Time16:08.40Pace7:54.71
With Benjamin and William on the little boy course. William closed with a 7:39 uphill mile and set a PR for the course.
Leg 6:Distance4.000Time27:38.70Pace6:54.68
With Benjamin. Half way through I suggested we should not get beat by little boys, so we ran the last 2 miles in 11:50, last mile uphill.

White Crocs 2 Miles: 14.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
328.335.007.0022.63362.96
White Crocs 2 Miles: 210.36White Crocs 1 Miles: 16.26
Night Sleep Time: 89.50Nap Time: 8.00Total Sleep Time: 97.50
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