Breaking the Wall

Murray Fun Days 5K

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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 eleven children: Benjamin, Jenny, Julia, Joseph, Jacob, William, Stephen, Matthew,  Mary,  Bella.  and Leigha. 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: 163.70 Year: 3089.36
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 124.59
Navy Crocs 2 Lifetime Miles: 1576.28
Neon Crocs 1 Lifetime Miles: 33.72
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
284.628.2720.2916.74329.92
Navy Crocs 2 Miles: 316.96
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.120.000.000.0012.12

Fast Running Friend Workout - 2019-07-01 08:20:53
Workout Totals: Distance12.125Time1:35:12.80Pace7:51.16
Easy runs. Total of 12. Usual distances.
Leg 1:Distance1.000Time7:43.20Pace7:43.20
With Matthew.
Leg 2:Distance4.000Time31:43.90Pace7:55.98
With Benjamin, Jacob, William, and Stephen.
Leg 3:Distance4.000Time31:14.60Pace7:48.65
With Benjamin and Joseph.
Leg 4:Distance2.000Time15:31.00Pace7:45.50
With Benjamin, Joseph, Jacob, and Jenny.
Leg 5:Distance0.125Time1:13.70Pace9:49.60
With Bella.
Leg 6:Distance1.000Time7:46.40Pace7:46.40
With Benjamin and Julia.

Navy Crocs 2 Miles: 12.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2019-07-02 08:33:01
Workout Totals: Distance12.000Time1:32:16.40Pace7:41.37
Easy runs. Total of 12. Only 4 miles for Joseph and Jacob - a bit of tapering for Murray Fun Days.
Leg 1:Distance1.000Time7:29.70Pace7:29.70
With Matthew.
Leg 2:Distance4.000Time31:03.90Pace7:45.98
With Joseph, Jacob, William, Stephen, and Benjamin.
Leg 3:Distance4.000Time29:57.10Pace7:29.27
With Benjamin.
Leg 4:Distance3.000Time23:45.70Pace7:55.23
With Benjamin.

Navy 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
9.000.000.000.009.00

Fast Running Friend Workout - 2019-07-03 08:30:48
Workout Totals: Distance9.000Time1:10:47.90Pace7:51.99
Total of 9. A bit of taper before Murray Fun Days tomorrow. Benjamin did 8 (6+2), Joseph and Jacob 3, William and Stephen 2, Matthew 1, Jenny 4 (I think), and Julia 4 as well (I think).
Leg 1:Distance1.000Time7:43.80Pace7:43.80
With Matthew.
Leg 2:Distance3.000Time23:57.40Pace7:59.13
With Benjamin and Jacob. Part with William and Stephen.
Leg 3:Distance3.000Time23:36.70Pace7:52.23
With Benjamin and Joseph.
Leg 4:Distance2.000Time15:30.00Pace7:45.00
With Benjamin.

Navy Crocs 2 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Race: Murray Fun Days 5K (3.107 Miles) 00:18:11, Place overall: 12, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.820.000.003.1112.93

Fast Running Friend Workout - 2019-07-04 07:00:32
Workout Totals: Distance12.932Time1:36:48.10Pace7:29.13
Murray Fun Days 5K, 18:11, 12th overall, 5th master. Teren won with 15:47, Benjamin was second with 15:58.

Jacob got 18:03, Joseph 18:27, William 19:53, Stephen 22:14.

I was expecting a faster time, but just did not have it today. Possibly I need more uphill training as 5:50 was all I could do in the first mile and it wore me out some, and then the uphill at the start of the third mile was hard as well and I never recovered from it.

Joseph and Jacob were with me in the first mile, then Joseph dropped back, but Jacob pulled ahead. Neither one of them was feeling super great either, but Joseph quite a bit worse than Jacob. Hopefully the race will go better in Draper Days for all three of us, as well as William and Stephen.

Benjamin, on the other hand, outdid my expectations. Based on his workouts, and knowing the course, I was expecting about 16:10-16:20. After seeing him get dropped by Teren and Mark Currell, I thought 16:20 would be very nice and that he would not run 16:30 or slower. However, he found another gear after the first mile, passed Mark shortly after two and even started shaking his fist at Teren finishing only 11 seconds back. His splits were 5:12, 5:10, then with the 3 second adjustment in mile 3 - 5:05, and 31 seconds for the last 0.107 (last mile split includes my adjustments, going off the mark it would have been 5:08 and 28, regardless, 5:03 average for 1.107).

Looking at this I am now wondering if Benjamin is having a hard time feeling what he really has in him as his body has experienced some changes on his mission. There ran 6 miles a day most days with some track workouts which were usually 12x400 with the target of 72 or a 3000 time trial which was usually done in around 9:40, fastest 9:28. One time he pulled off a solo 5000 in 16:14. All of this was getting done with an asterisk that he was budgeting his energy for a 12 hour proselyting day ahead, so he never really pushed the workout like he would have under normal recovery conditions.

I think he is quite a bit stronger than he used to be both physically and mentally, but he does not yet know how to properly use his strength.

But clearly, in retrospect, if he could run the last 1.107 mile segment, which is hilly, at 5:03 pace alone, there was no reason for him to drop back from Teren and Mark in the first mile.

Bonnie paced Stephen for her training run and felt the pace was quite easy. Nevertheless, he was having some mental struggles and could not really get going. Hopefully things will go better for him in Draper Days.
Leg 1:Distance1.925Time15:24.20Pace8:00.10
Warmup.
Leg 2:Distance3.107Time18:11.80Pace5:51.40
Race. 3 mile split is a guess as the marker was in a suspicious location. I adjusted my split by 3 seconds in favor of a more reasonable kick based on the data from Benjamin, Jacob, and myself.
Split 1:Distance1.000Time5:50.80Pace5:50.80
Cumilative:Distance1.000Time5:50.80Pace5:50.80
Split 2:Distance1.000Time5:43.90Pace5:43.90
Cumilative:Distance2.000Time11:34.70Pace5:47.35
Split 3:Distance1.000Time6:00.30Pace6:00.30
Cumilative:Distance3.000Time17:35.00Pace5:51.67
Split 4:Distance0.107Time0:36.80Pace5:43.93
Cumilative:Distance3.107Time18:11.80Pace5:51.40
 
Leg 3:Distance3.900Time32:00.00Pace8:12.31
Cool-down.
Leg 4:Distance1.000Time7:56.50Pace7:56.50
With Matthew.
Leg 5:Distance1.000Time7:23.70Pace7:23.70
With Benjamin.
Leg 6:Distance2.000Time15:51.90Pace7:55.95
With Benjamin, Jenny, and Julia - I think.

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

Fast Running Friend Workout - 2019-07-05 08:22:13
Workout Totals: Distance12.000Time1:33:42.10Pace7:48.51
Easy runs for everybody, total of 12 for me. Usual distances for everybody, I believe. Matthew ran a big boy course PR trying to show off to our friend Preston who is 16. Preston is athletic, but not a runner. So the pace was hard for him, which our 6 year old Matthew did not fail to notice.
Leg 1:Distance1.000Time7:21.70Pace7:21.70
With Matthew and Preston on the big boy course. Preston ran ahead at the end and finished in 7:16.
Leg 2:Distance4.000Time31:48.80Pace7:57.20
With Jacob, Benjamin, William, and Stephen.
Leg 3:Distance4.000Time31:38.90Pace7:54.73
With Benjamin and Joseph.
Leg 4:Distance2.000Time15:59.20Pace7:59.60
With Joseph and Jacob.
Leg 5:Distance1.000Time6:53.50Pace6:53.50
Alone.

Navy 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
10.530.006.000.0016.53

Fast Running Friend Workout - 2019-07-06 07:35:54
Workout Totals: Distance16.528Time1:59:24.10Pace7:13.45
Total of about 16. Did 2x3 miles, first on a loop course in the canyon in 17:35.9, second in 16:55.6 down the canyon. However, split this into AM and PM runs because Benjamin was not feeling good in the morning. He has always had some issues with his nervous system, but I think they got more pronounced after his mission, which was greatly visible today. So in the AM he paced me through a 3 mile tempo going 0.75 uphill, 1.5 down, and then 0.75 back up. The target was 90s on the way up, 84s on the way down. So on the way up we were OK - 4:28. On the way back down, he was not hitting the pace - we got only 8:33, 85 average, but I figured I would need the energy once we turned around, so I did not ask him to up it. Then we turned around, his assignment was to run 75s uphill for the last 0.75, and he just was not himself - could only do 4:19 averaging about 86. At that point, I had Joseph and Jacob take over and pull me, so I ran that stretch in 4:34. I was happy with my finish time, and was rather perplexed - the course was quite a bit slower than Murray Fun Days, and yet I ran the same pace, which means I should have been good 10-15 seconds faster in the race that I was on Thursday.

We originally planned on doing another 3 mile tempo down the canyon afterwards, but Benjamin was just not feeling up to it - even at my pace. So we decided to postpone it until the evening after Benjamin had had a chance to take a nap.

When we got home I added 2 miles with the kids. We had a visitor - Adam Moody. Matthew decided to show off and ran a course PR on the big boy course in 7:07.8.

A nap followed by a date with a girl produced a miraculous transformation in Benjamin. In the evening he paced me for the first 2 miles at 5:39,5:39 and then shifted gears and started going in the last mile. His assignment was to break 5:00 if he felt up to it, and if he really felt up to it, break 4:50. As I watched him disappear into oblivion I timed his first quarter of the last mile and saw 70. I had to do a double take - is that the boy that struggled to run 5:40 pace earlier this morning? So I finished my last mile in 5:37 (16:55 for 3), and asked him if his last mile was 4:45. Turns out it was 4:40 - so his total time was 15:58.
Leg 1:Distance1.478Time11:49.30Pace7:59.91
Warm-up with Joseph, Jacob, and Benjamin.
Leg 2:Distance3.000Time17:35.90Pace5:51.97
Loop-course 3 mile canyon tempo.
Leg 3:Distance2.100Time17:35.40Pace8:22.57
Cool-down with Benjamin.
Leg 4:Distance1.000Time7:07.80Pace7:07.80
With Stephen, William, and Matthew on the big boy course. Adam start with us but fell back and finished in 7:32.
Leg 5:Distance1.000Time7:25.70Pace7:25.70
With Adam on the big boy course. William started with us, but then ran ahead and finished in around 6:30.
Leg 6:Distance2.300Time19:09.80Pace8:19.91
Warm-up with Benjamin.
Leg 7:Distance3.000Time16:55.60Pace5:38.53
3 mile tempo down the canyon, first 2 with Benjamin.
Leg 8:Distance2.650Time21:44.60Pace8:12.30
Cool-down with Benjamin.

Navy Crocs 2 Miles: 16.53
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

Fast Running Friend Workout - 2019-07-08 08:33:05
Workout Totals: Distance12.200Time1:37:36.50Pace8:00.04
Easy 12(9+3), usual distances for the kids, Jenny tried 3+3 today, Benjamin moved up to doing all of the miles with me - 12 a day.
Leg 1:Distance1.000Time8:00.00Pace8:00.00
With Matthew.
Leg 2:Distance4.000Time31:54.00Pace7:58.50
With Benjamin and Jacob.
Leg 3:Distance4.000Time32:00.90Pace8:00.23
With Benjamin, William, Stephen, and Joseph.
Leg 4:Distance3.200Time25:41.60Pace8:01.75
With Benjamin and Jenny - part with Joseph and Jacob.

Navy Crocs 2 Miles: 12.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.350.000.003.7512.10

Fast Running Friend Workout - 2019-07-09 08:25:59
Workout Totals: Distance12.100Time1:32:13.20Pace7:37.29
Did 3x1.25 in the AM in the canyon - down 6:50, up 7:37, down 6:47. 0.25 recovery after the first, 0.5 recovery after the second. Benjamin paced me through the first, then ran the second uphill hard in 6:36, then paced me through the third. Jacob ran the second one with me. Joseph scored another DNF - made it only to about half way. He complained that his stomach was hurting, but I still wanted him to end the workout on a good note, so he ran 0.5 down in 2:40 - a bit ahead of me in my third interval so he would at least get something for the day. William did 2x0.5 2:43, 2:41. Stephen did 2x0.25 both in 81.

Jacob and I had an odd experience in the uphill interval. We started with 87, then ran 92, then it got even worse and we averaged 94 for the next two quarters. Then in the last quarter we shifted gears and ran 90. Benjamin had similar issues as well. It did not feel like there was a huge headwind, but for some reason all of us struggled on the uphill today.
Leg 1:Distance1.000Time7:57.50Pace7:57.50
With Matthew and Benjamin.
Leg 2:Distance1.350Time11:21.90Pace8:25.11
Leg 3:Distance4.500Time29:53.50Pace6:38.56
3x1.25 workout.
Split 1:Distance1.250Time6:50.60Pace5:28.48
Cumilative:Distance1.250Time6:50.60Pace5:28.48
Down.
Split 2:Distance0.250Time3:03.10Pace12:12.40
Cumilative:Distance1.500Time9:53.70Pace6:35.80
Split 3:Distance1.250Time7:37.30Pace6:05.84
Cumilative:Distance2.750Time17:31.00Pace6:22.18
Up.
Split 4:Distance0.500Time5:34.70Pace11:09.40
Cumilative:Distance3.250Time23:05.70Pace7:06.37
Split 5:Distance1.250Time6:47.80Pace5:26.24
Cumilative:Distance4.500Time29:53.50Pace6:38.56
Down.
 
Leg 4:Distance2.250Time19:10.70Pace8:31.42
Cool-down.
Leg 5:Distance3.000Time23:49.60Pace7:56.53
With Benjamin - part with Joseph and Jacob.

Navy Crocs 2 Miles: 12.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2019-07-10 07:10:03
Workout Totals: Distance12.000Time1:34:34.80Pace7:52.90
Easy 12, usual distances for the kids.
Leg 1:Distance4.000Time31:47.60Pace7:56.90
With Benjamin, Jacob, William, and Stephen.
Leg 2:Distance4.000Time30:59.60Pace7:44.90
With Benjamin and Joseph.
Leg 3:Distance1.000Time7:57.10Pace7:57.10
With Benjamin and Matthew.
Leg 4:Distance3.000Time23:50.50Pace7:56.83
With Benjamin - part with Joseph and Jacob.

Navy 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
7.413.002.000.0012.41

Fast Running Friend Workout - 2019-07-11 08:22:22
Workout Totals: Distance12.405Time1:33:24.40Pace7:31.79
Adventurous day today. First we tried a race William against Stephen over 3 miles down the canyon with William starting 1 minute behind. It did not go very well for Stephen as he threw a fit and stopped shortly after the mile - his mile split was 6:33. Jacob and William passed us and I joined them. William - paced by Jacob - ended up with 18:22 (6:07, 6:12, 6:03).

Then it was Joseph's chance for redemption in the uphill 1.25, which he did not take. After the first 0.5 in 3:10 he slowed down to basically a jog, and then shortly after - not even reaching the mile - just quit - again. I told Benjamin to pull me to 2 miles so I could get some kind of a workout, and after the first mile in 6:25 we ran 5:51, which gave us 12:16. I was happy that I found 5:51 on the uphill in myself.

Benjamin earlier ran 3 miles down the canyon in 14:54 (4:56, 5:04, 4:54). I was happy to see that except for the 5:04 - his target was 5:00 pace.

Joseph punished himself for his DNF. First he went to the wrong park forgetting where we had parked. Benjamin and I ran back, did not see him, assumed he just ran home. Then came home, he was not there. We assumed he had come home and was hiding somewhere as he often does after a bad workout. After a couple of hours we still could not find him. So we drove back to the Canyon Glen Park, and found him there. He just sat there and waited - instead of running home. He learned that quitting during a workout and then not following Dad and his brothers results in natural consequences - no breakfast :-)

I recall my coach in Russia telling me about how Vladimir Kutz used to coach - drop the runners off 12.5 miles away from the base, and tell them lunch is in one hour. So today somewhat on accident Joseph got a bit of the Kutz method.
Leg 1:Distance1.000Time7:41.40Pace7:41.40
With Matthew.
Leg 2:Distance0.110Time0:56.60Pace8:34.55
Warm-up with the boys.
Leg 3:Distance3.000Time18:53.00Pace6:17.67
Part with Stephen, part with William and Jacob - down the canyon.
Leg 4:Distance0.625Time6:07.70Pace9:48.32
Back to the start of Joseph's interval.
Leg 5:Distance2.000Time12:16.90Pace6:08.45
Up the canyon - with Benjamin, part with Joseph.
Leg 6:Distance2.670Time23:40.40Pace8:51.99
Cool-down with Benjamin.
Leg 7:Distance3.000Time23:48.40Pace7:56.13
With Benjamin.

Navy Crocs 2 Miles: 12.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.432.001.250.0012.68

Fast Running Friend Workout - 2019-07-12 08:32:00
Workout Totals: Distance12.680Time1:33:29.30Pace7:22.37
Today was the day of redemption for Stephen and Joseph. Which meant some extra fast running for me and Benjamin, and Jenny as well. Stephen's target was 6:40 pace down the canyon for 3 miles. He ran the first one in 6:37, then slowed down to 7:20, and then just threw a fit and stopped. In the evening he behaved better and was able to run 12:55 (6:24, 6:31) for 2 miles down the canyon in spite of the 85F temperature (though it was not as bad in the shade). This was also a good run for Jenny as she has struggled with shin splints and side pain and had not been doing very much fast running lately.

Joseph also redeemed himself by running 7:48 for 1.25 up the canyon.

Jacob and William ran easy. Julia has been trying something new. She runs at around 7:40 pace focusing on high leg turnover. Once she reaches the point where she feels she cannot maintain the turnover, instead of going into a plod, she takes a break for 30 seconds or so, and then continues.
Leg 1:Distance1.000Time7:46.30Pace7:46.30
With Benjamin and Matthew.
Leg 2:Distance0.110Time0:57.10Pace8:39.09
Warm-up with Stephen and other kids.
Leg 3:Distance2.375Time16:36.80Pace6:59.71
Stephen's failed 3 miles down the canyon. He opened with 6:37 as planned, but then ran 7:20, followed by a fit again.
Leg 4:Distance1.250Time7:48.80Pace6:15.04
Benjamin and I paced Joseph for 1.25 up the canyon.
Leg 5:Distance1.670Time13:51.50Pace8:17.90
Cool-down with Benjamin.
Leg 6:Distance2.000Time15:26.20Pace7:43.10
With Benjamin.
Leg 7:Distance0.230Time2:04.40Pace9:00.87
Evening: Warm-up with Stephen, Benjamin, and Jenny.
Leg 8:Distance2.000Time12:55.70Pace6:27.85
Stephen's redemption 2 miles down the canyon. Jenny and Benjamin helped me pace him.
Leg 9:Distance2.045Time16:02.50Pace7:50.66
With Jenny and Benjamin back to the car.

Navy Crocs 2 Miles: 12.68
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.371.251.391.0018.01

Fast Running Friend Workout - 2019-07-13 07:56:59
Workout Totals: Distance18.007Time2:20:02.10Pace7:46.60
Total of over 18. Eventful day. First we paced Julia down the canyon for 1.25 in 7:58. Looks like her training routine is working, she improved by 16 seconds from two weeks ago. Then Benjamin had the assignment to run 5:00 pace for 3 miles with the idea that Joseph, Jacob, and I would follow him until we could not or got to the mile. However, those plans did not quite materialize. Benjamin pulled us through the first quarter in 76, but then slowed down to 78. Something was wrong. Joseph and Jacob passed him, I hesitated for long enough for Jacob to open a gap, and then passed him also, but could never catch Jacob after that. Jacob ended up with 5:04 for the mile, I got 5:08. Joseph stopped at 0.75 (3:50). Benjamin just ran a bit faster than 5:12 pace for 3 miles and finished in 15:35. He explained later that he felt this was the right pace for his workout today and did not want to open in 5:00 and then either stop or deal with the fallout of having to run the rest of it after this kind of start.

Afterwards we did another 2 mile tempo down the canyon. I initially asked for 5:44 pace, but after the first 100 decided I wanted 5:36. Benjamin pulled me through the first mile in 5:38. I kept telling him to speed up until he finally sped up to 5:20 over the last 0.5 or so. We ended up with 5:27 for the second mile and 11:05 for 2 miles.

Then I ran with Matthew when we got home, and added a bit more than 4 with Jenny later in the evening.
Leg 1:Distance0.480Time4:10.00Pace8:40.83
Warm-up with Julia, Joseph, and Jacob.
Leg 2:Distance1.250Time7:58.80Pace6:23.04
Paced Julia down the canyon.
Leg 3:Distance1.750Time14:11.60Pace8:06.63
Back to the start of our interval.
Leg 4:Distance1.000Time5:08.90Pace5:08.90
Fast mile down the canyon. Part with Benjamin and Joseph.
Leg 5:Distance5.000Time40:24.30Pace8:04.86
Recovery jog/distance.
Leg 6:Distance1.387Time11:05.90Pace8:00.10
With Benjamin down the canyon.
Leg 7:Distance1.790Time15:06.50Pace8:26.42
Back to the car.
Leg 8:Distance1.000Time7:40.80Pace7:40.80
With Matthew.
Leg 9:Distance4.350Time34:15.30Pace7:52.48
With Jenny in the evening.

Navy Crocs 2 Miles: 18.01
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. My entries for Sunday have been like that lately because by the time I get around to writing the Sunday entry I usually forget the details of that day. However, I can be sure of two things on a Sunday - that I went to church, and that I did not run - except to church if I was late, which is often the case, and was the case this day. It was an eventful Sunday, though. We had a joint family gospel study with one family, and then had friends over for dinner. I felt tired all day, not sure exactly why, but started feeling better at night after drinking some pickle juice.

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

Fast Running Friend Workout - 2019-07-15 08:26:42
Workout Totals: Distance12.000Time1:35:26.70Pace7:57.22
Usual easy day for everybody, total of 12 for me and Benjamin. Usual distances for the boys. Jenny and Julia are starting to up their mileage a bit - Jenny does 6 a day in two runs, Julia 5 a day in two runs.
Leg 1:Distance1.000Time7:44.10Pace7:44.10
With Benjamin and Matthew.
Leg 2:Distance4.000Time31:52.60Pace7:58.15
With Benjamin, Jacob, William, and Stephen.
Leg 3:Distance4.000Time31:59.70Pace7:59.93
With Benjamin and Joseph.
Leg 4:Distance3.000Time23:50.30Pace7:56.77
With Benjamin, part with Joseph and Jacob.

Navy 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
10.150.002.000.0012.15

Fast Running Friend Workout - 2019-07-16 08:13:23
Workout Totals: Distance12.150Time1:32:56.60Pace7:38.98
Total of about 12. 2 mile tempo run down the canyon with Joseph and Jacob. The target was 11:00. I paced it. First mile was 5:27. Then Joseph dropped back (he ran the last mile in 5:44 - 11:11). Jacob stayed with me but was struggling. I think I must have eased off subconsciously because of that - the next three quarters were 83, 83, 85. Jacob fell back a bit. I finished with 80 for the last quarter, Jacob was a bit back with 10:59 - I think he closed a couple of seconds in the last 200.

Benjamin did 3 miles down the canyon in 14:46 - 4:54, 4:58, 4:54. His assignment was to run sub-5:00 pace with the particular focus on not running slower than 5:00 in the second mile. This is only 4 seconds slower than his course PR of 14:42.

Otherwise more or less usual distances at an easy pace for everybody else.
Leg 1:Distance0.980Time7:57.60Pace8:07.35
Warm-up with William, Stephen, Joseph, Jacob, and Benjamin.
Leg 2:Distance2.000Time10:58.50Pace5:29.25
Tempo run with Jacob (10:59), and Joseph (11:11).
Leg 3:Distance3.170Time26:12.40Pace8:16.03
Cool-down with Joseph, Jacob, part with Benjamin.
Leg 4:Distance1.000Time8:00.00Pace8:00.00
With Benjamin and Matthew.
Leg 5:Distance2.000Time15:56.40Pace7:58.20
With Benjamin.
Leg 6:Distance3.000Time23:51.70Pace7:57.23
With Benjamin.

Navy Crocs 2 Miles: 12.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.651.251.250.0012.15

Fast Running Friend Workout - 2019-07-17 08:53:24
Workout Totals: Distance12.150Time1:33:30.20Pace7:41.74
Did a workout with Stephen and William. Benjamin helped me. First all of use paced Stephen over 1.25 down the canyon. His target was 93 average per quarter, he managed 92 - 7:40. Splits were 87, 92, 91, 95, 95.

Then Benjamin and I paced William. He surprised me by running 7:01. Splits 81,83,88,87,82.

Total of about 12 miles for me and Benjamin, usual distances for the kids.
Leg 1:Distance0.480Time4:29.10Pace9:20.63
Warm-up with Benjamin, William and Stephen.
Leg 2:Distance1.250Time7:40.70Pace6:08.56
Paced Stephen on a downhill 1.25 with Benjamin and William.
Leg 3:Distance1.250Time11:27.20Pace9:09.76
Recovery jog with the same company.
Leg 4:Distance1.250Time7:01.70Pace5:37.36
Paced William over the same downhill 1.25 with Benjamin.
Leg 5:Distance0.920Time8:08.80Pace8:51.30
Back to the car.
Leg 6:Distance4.000Time31:07.40Pace7:46.85
With Benjamin.
Leg 7:Distance3.000Time23:35.30Pace7:51.77
With Benjamin - part with Joseph and Jacob.

Navy Crocs 2 Miles: 12.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Fast Running Friend Workout - 2019-07-18 08:26:58
Workout Totals: Distance9.000Time1:11:28.80Pace7:56.53
Easy runs. Total of 9. Taper for Draper Days.
Leg 1:Distance1.000Time7:52.50Pace7:52.50
With Benjamin and Matthew.
Leg 2:Distance3.000Time23:59.50Pace7:59.83
With Jacob, William, and Stephen.
Leg 3:Distance3.000Time23:51.00Pace7:57.00
With Benjamin and Joseph.
Leg 4:Distance2.000Time15:45.80Pace7:52.90
With Benjamin.

Navy Crocs 2 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2019-07-19 08:36:22
Workout Totals: Distance8.000Time1:02:10.00Pace7:46.25
Another taper day for Draper Days. Total of 8 miles. As Benjamin put it, we are being fattened for the slaughter :-)
Leg 1:Distance1.000Time7:57.20Pace7:57.20
With Benjamin, Jacob and Matthew.
Leg 2:Distance2.000Time15:31.00Pace7:45.50
With Benjamin, William, Stephen, and Jacob.
Leg 3:Distance3.000Time23:30.00Pace7:50.00
With Benjamin and Joseph.
Leg 4:Distance2.000Time15:11.80Pace7:35.90
With Benjamin.

Navy Crocs 2 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Race: Draper Days 4K (2.5 Miles) 00:14:05, Place overall: 21, Place in age division: 7
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.930.000.622.5014.05

Fast Running Friend Workout - 2019-07-20 05:52:28
Workout Totals: Distance14.051Time1:47:47.00Pace7:40.25
Draper Days ... well I guess 4 K. The police escort made a mistake and led the runners on the short variant of the course. Several GPSs measured 2.5, so we will go with that for the distance. My time was 14:05, 21st overall, 7th master. I ran conversions using Riegel formula, so here is the top 25 of the race:

Name;Age;Place Overall;Time;Adjusted Time
Name;Age;Place Overall;Time;Adjusted Time
MARK BOYLE;17;1;00:12:00.5;00:15:07.2
TEREN JAMESON;42;2;00:12:17.3;00:15:28.3
BENJAMIN PACHEV;20;3;00:12:24.5;00:15:37.4
CARSON BURIAN;16;4;00:12:35.3;00:15:51.0
ALEX HARBERTSON;17;5;00:12:35.4;00:15:51.1
CALEB JOHNSON;16;6;00:12:35.8;00:15:51.6
BENJAMIN DASTRUP;15;7;00:12:36.4;00:15:52.4
NICOLAI ANTACLE;39;8;00:12:38.1;00:15:54.5
ALBERT WINT;39;9;00:12:47.5;00:16:06.4
NATHAN HORNOK;41;10;00:12:49.7;00:16:09.1
ARIK MANWARING;17;11;00:12:53.2;00:16:13.5
STEPHEN GLOD;17;12;00:13:00.7;00:16:23.0
MELCHOR SUASTE;41;13;00:13:07.9;00:16:32.1
ETHAN PEDERSEN;18;14;00:13:12.2;00:16:37.5
JORDAN MADDOCKS;33;15;00:13:16.5;00:16:42.9
DJ MATTHEWS;20;16;00:13:35.5;00:17:06.8
MARK PAYNE;46;17;00:13:38.2;00:17:10.2
DENNIS SIMONAITIS;57;18;00:13:48.4;00:17:23.1
ANGIE NICKERSON;23;19;00:13:50.0;00:17:25.1
DANIEL HAWAY;41;20;00:13:56.9;00:17:33.8
ALEXANDER PACHEV;46;21;00:14:05.9;00:17:45.1
JACOB PACHEV;12;22;00:14:07.3;00:17:46.8
LEVI PACE;35;23;00:14:08.1;00:17:47.9
JAYDEN LOESER;15;24;00:14:14.4;00:17:55.8

Our family:

Name;Age;Place Overall;Time;Adjusted Time
BENJAMIN PACHEV;20;3;00:12:24.5;00:15:37.4
ALEXANDER PACHEV;46;21;00:14:05.9;00:17:45.1
JACOB PACHEV;12;22;00:14:07.3;00:17:46.8
JOSEPH PACHEV;14;27;00:14:21.5;00:18:04.7
WILLIAM PACHEV;10;40;00:15:16.4;00:19:13.9
JENNIFER PACHEV;18;49;00:16:11.5;00:20:23.2
STEPHEN PACHEV;8;58;00:16:54.0;00:21:16.7
JULIA PACHEV;16;70;00:18:04.2;00:22:45.1
MATTHEW PACHEV;6;73;00:18:20.7;00:23:05.9
SARAH PACHEV;43;102;00:21:15.2;00:26:45.6

I ran most of the race with Jacob. First mile or so with Mark Payne, then a bit with Dennis, then when I realized we had taken a wrong turn, I lost motivation, and tried to regain it for the rest of the race. I was able to outkick Jacob at the end - the pace ended up too hot for him. Joseph dropped back I think around the first mile or so.

If we are to accept Riegel's equivalents, we end up with 20:16.44, 16 seconds short of our ambitious goal of 20:00 average time with 8 people. Benjamin got a road and altitude PR - he was with Teren and Mark Boyle about 3 K into the race, then they separated - Mark really moved on the uphill.
Leg 1:Distance2.380Time19:02.70Pace8:00.13
Warm-up.
Leg 2:Distance3.050Time21:15.30Pace6:58.13
Race.
Split 1:Distance2.500Time14:05.70Pace5:38.28
Cumilative:Distance2.500Time14:05.70Pace5:38.28
My race.
Split 2:Distance0.550Time7:09.60Pace13:01.09
Cumilative:Distance3.050Time21:15.30Pace6:58.13
Part waiting, part running to Sarah and back to the finish with her.
 
Leg 3:Distance0.621Time3:40.50Pace5:55.07
Bonus 1 K with the kids.
Leg 4:Distance4.000Time31:51.80Pace7:57.95
With Benjamin.
Leg 5:Distance0.000Time0:00.00Pace0:00.00
Leg 6:Distance4.000Time31:56.70Pace7:59.18
I think this was with Benjamin.

Navy Crocs 2 Miles: 14.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.440.000.000.5011.94

Fast Running Friend Workout - 2019-07-22 08:14:26
Workout Totals: Distance11.940Time1:33:59.30Pace7:52.30
12 total, easy runs with 2x0.25 down the canyon with Benjamin, one of them with Jacob in 70.6, the other with Joseph in 71.0.
Leg 1:Distance1.000Time8:06.30Pace8:06.30
With Benjamin and Matthew.
Leg 2:Distance4.000Time32:02.70Pace8:00.67
With Benjamin, Joseph, Jacob, and William.
Split 1:Distance2.110Time17:16.20Pace8:11.09
Cumilative:Distance2.110Time17:16.20Pace8:11.09
Split 2:Distance0.250Time1:10.60Pace4:42.40
Cumilative:Distance2.360Time18:26.80Pace7:48.98
Split 3:Distance1.640Time13:35.90Pace8:17.50
Cumilative:Distance4.000Time32:02.70Pace8:00.67
 
Leg 3:Distance3.940Time30:56.70Pace7:51.24
With Benjamin and Joseph.
Split 1:Distance2.050Time16:33.70Pace8:04.73
Cumilative:Distance2.050Time16:33.70Pace8:04.73
Split 2:Distance0.250Time1:11.00Pace4:44.00
Cumilative:Distance2.300Time17:44.70Pace7:42.91
Split 3:Distance1.640Time13:12.00Pace8:02.93
Cumilative:Distance3.940Time30:56.70Pace7:51.24
 
Leg 4:Distance3.000Time22:53.60Pace7:37.87
With Benjamin.

Navy Crocs 2 Miles: 11.94
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.840.000.000.0010.84

Fast Running Friend Workout - 2019-07-23 09:52:01
Workout Totals: Distance10.836Time1:24:41.70Pace7:48.96
Got in whatever distance we could while driving from Orem to Sacramento, then some more late at night when it cooled off in Sacramento.
Leg 1:Distance1.488Time13:09.70Pace8:50.71
In Wells, NV at a gas station with the kids.
Leg 2:Distance1.428Time11:13.70Pace7:51.78
In Mill City, NV at a gas station with the kids.
Leg 3:Distance2.503Time19:22.70Pace7:44.52
In Sacramento at night with Benjamin and some other kids.
Leg 4:Distance5.417Time40:55.60Pace7:33.31
With Benjamin in Sacramento.

Navy Crocs 2 Miles: 10.84
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.840.000.790.0014.63

Fast Running Friend Workout - 2019-07-24 07:55:33
Workout Totals: Distance14.628Time1:53:43.50Pace7:46.47
In Sacramento. Got whatever runs we could whenever we had a chance.

Matthew ran 3:13.30 for 27th in 7-8 division. Opened in 92.34, then 1:41.06 for the second lap. A bit off his time trial, and also 800 split in a 1500 PR, but as far as a race 800 is concerned, this is a PR. He still does not know how to race and loses focus easily. Obviously if he could run 3:11 and then finish the 1500, he should be able to run at least 3:05, but in order for that to happen there needs to be somebody running 3:08 that he feels is vulnerable enough for him to catch, and the next boy in front of him in his heat ran 2:56.

Stephen ran 800 in 2:57.84, 37th place in 9-10. Opened in 84.34, but then slowed down to 93.50 in the second lap, and missed his PR. We still have a lot of work to do on focus and fighting to the end.
Leg 1:Distance3.083Time24:57.30Pace8:05.66
Looping around the Hornet Stadium with Benjamin and younger kids.
Leg 2:Distance3.068Time23:23.00Pace7:37.30
Looping around the Hornet Stadium with Benjamin.
Leg 3:Distance1.861Time14:20.00Pace7:42.12
With Julia around the Hornet Stadium.
Leg 4:Distance2.610Time21:43.50Pace8:19.43
With Benjamin and some other kids.
Leg 5:Distance4.006Time29:19.70Pace7:19.27
With Benjamin - did a little pickup at the end.
Split 1:Distance3.216Time24:38.20Pace7:39.64
Cumilative:Distance3.216Time24:38.20Pace7:39.64
Split 2:Distance0.790Time4:41.50Pace5:56.33
Cumilative:Distance4.006Time29:19.70Pace7:19.27
 

Navy Crocs 2 Miles: 14.63
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.940.390.740.0012.07

Fast Running Friend Workout - 2019-07-25 08:18:27
Workout Totals: Distance12.067Time1:33:42.70Pace7:45.96
Again ran whenever I could fit it in. Joseph and Jacob raced today in the 1500 (both in the 13-14 division) and both got a PR. They ended up in the same heat and worked very well together. Joseph ended up with 4:47.03, splits:

54.815 (54.815) 2:12.718 (1:17.904) 3:29.623 (1:16.905) 4:47.034 (1:17.411)

Jacob was right behind him with 4:49.08 in 37th, splits:

54.159 (54.159) 2:12.155 (1:17.997) 3:30.808 (1:18.653) 4:49.080 (1:18.272)
 
Leg 1:Distance3.020Time23:49.00Pace7:53.18
With Benjamin, William, and Stephen around the Hornet Stadium - did a short pickup.
Split 1:Distance1.863Time14:47.30Pace7:56.27
Cumilative:Distance1.863Time14:47.30Pace7:56.27
Split 2:Distance0.390Time2:28.00Pace6:19.49
Cumilative:Distance2.253Time17:15.30Pace7:39.52
Split 3:Distance0.767Time6:33.70Pace8:33.30
Cumilative:Distance3.020Time23:49.00Pace7:53.18
 
Leg 2:Distance3.143Time24:16.90Pace7:43.54
With Benjamin around the Hornet Stadium - short pickup.
Split 1:Distance0.745Time5:54.40Pace7:55.70
Cumilative:Distance0.745Time5:54.40Pace7:55.70
Split 2:Distance0.740Time4:08.30Pace5:35.54
Cumilative:Distance1.485Time10:02.70Pace6:45.86
Split 3:Distance1.658Time14:14.20Pace8:35.20
Cumilative:Distance3.143Time24:16.90Pace7:43.54
 
Leg 3:Distance5.904Time45:36.80Pace7:43.55
With Benjamin at VRBO late at night.

Navy Crocs 2 Miles: 12.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.970.380.254.3811.98

Fast Running Friend Workout - 2019-07-26 09:35:54
Workout Totals: Distance11.966Time1:29:39.20Pace7:29.54
Still in Sacramento. Measured out a course on the trail near the VRBO with a wheel for intervals. First did 2x0.25 with William - 85 into the wind, 82 the other way. Joseph, Jacob and Benjamin did 78 and 74. Then did 6x0.625 with 0.125 recovery alternating directions. There was significant wind introducing a difference of about 5-10 seconds for the interval (8-16 seconds per mile) between directions. I did 3:31.0, 3:22.9, 3:29.4, 3:25.8, 3:37.8, 3:25.5. Benjamin pulled me in the first 4, then did the last 2 at his own pace - 3:02 into the wind, and 2:52 the other way.

Then we took Jenny, Julia, and Stephen and had them run 0.375 in the aided direction. Jenny did 2:03, Stephen 2:05, and Julia 2:20. Stephen just baffles me - why could he do that in the race two days ago? With that effort he would have broken 2:50. He said he was dehydrated, and perhaps that was indeed what slowed him down.
Leg 1:Distance0.500Time4:02.10Pace8:04.20
Warm-up with the kids.
Leg 2:Distance1.000Time7:32.00Pace7:32.00
4x0.25 with William.
Split 1:Distance0.250Time1:25.30Pace5:41.20
Cumilative:Distance0.250Time1:25.30Pace5:41.20
Split 2:Distance0.250Time2:33.40Pace10:13.60
Cumilative:Distance0.500Time3:58.70Pace7:57.40
Split 3:Distance0.250Time1:22.30Pace5:29.20
Cumilative:Distance0.750Time5:21.00Pace7:08.00
Split 4:Distance0.250Time2:11.00Pace8:44.00
Cumilative:Distance1.000Time7:32.00Pace7:32.00
 
Leg 3:Distance4.375Time28:39.00Pace6:32.91
6x0.625 with 0.125 recovery alternating directions, first 4 with Benjamin, last 2 alone.
Split 1:Distance0.625Time3:31.00Pace5:37.60
Cumilative:Distance0.625Time3:31.00Pace5:37.60
Split 2:Distance0.125Time1:23.80Pace11:10.40
Cumilative:Distance0.750Time4:54.80Pace6:33.07
Split 3:Distance0.625Time3:22.90Pace5:24.64
Cumilative:Distance1.375Time8:17.70Pace6:01.96
Split 4:Distance0.125Time1:32.50Pace12:20.00
Cumilative:Distance1.500Time9:50.20Pace6:33.47
Split 5:Distance0.625Time3:29.40Pace5:35.04
Cumilative:Distance2.125Time13:19.60Pace6:16.28
Split 6:Distance0.125Time1:29.50Pace11:56.00
Cumilative:Distance2.250Time14:49.10Pace6:35.16
Split 7:Distance0.625Time3:25.80Pace5:29.28
Cumilative:Distance2.875Time18:14.90Pace6:20.83
Split 8:Distance0.125Time1:45.60Pace14:04.80
Cumilative:Distance3.000Time20:00.50Pace6:40.17
Split 9:Distance0.625Time3:37.80Pace5:48.48
Cumilative:Distance3.625Time23:38.30Pace6:31.26
Split 10:Distance0.125Time1:35.20Pace12:41.60
Cumilative:Distance3.750Time25:13.50Pace6:43.60
Split 11:Distance0.625Time3:25.50Pace5:28.80
Cumilative:Distance4.375Time28:39.00Pace6:32.91
 
Leg 4:Distance0.570Time5:20.90Pace9:22.98
Back to the house with Benjamin.
Leg 5:Distance1.000Time7:47.40Pace7:47.40
With Benjamin, Jenny, and Matthew - I think.
Leg 6:Distance1.646Time13:43.30Pace8:20.18
With Benjamin and Jenny. Did a pickup for 0.375 in 2:03.
Split 1:Distance0.191Time1:42.90Pace8:58.74
Cumilative:Distance0.191Time1:42.90Pace8:58.74
Split 2:Distance0.375Time2:03.40Pace5:29.07
Cumilative:Distance0.566Time3:46.30Pace6:39.82
Split 3:Distance1.080Time9:57.00Pace9:12.78
Cumilative:Distance1.646Time13:43.30Pace8:20.18
 
Leg 7:Distance0.375Time2:20.00Pace6:13.33
Pickup with Julia for 0.375.
Leg 8:Distance0.500Time4:31.40Pace9:02.80
Back to the house with Julia.
Leg 9:Distance2.000Time15:43.10Pace7:51.55
With Benjamin late at night.

Navy Crocs 2 Miles: 11.97
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Fast Running Friend Workout - 2019-07-27 08:16:39
Workout Totals: Distance10.500Time1:22:30.00Pace7:51.43
Last day in Sacramento. Got a bit over 10 miles in running around the Hornet Stadium during the races. Joseph, Jacob, William, Jenny, and Julia raced the 3000 today.

William ran a PR with 11:01.68, 20th place in the 11-12 division. Splits:

42.335 (42.335) 2:11.662 (1:29.327) 3:39.025 (1:27.364)
5:05.664 (1:26.639) 6:34.926 (1:29.263) 8:04.413 (1:29.488)
9:34.893 (1:30.480) 11:01.680 (1:26.788)

Very evenly paced, showing a lot of self-control, quite impressive for a 10-year old. In fact, of all of our kids, I have never seen such a great pacing job in a 3000.

Joseph ran a PR of 10:14.89, 25th place in 13-14. Splits:

38.337 (38.337) 1:54.486 (1:16.149) 3:13.422 (1:18.936)
4:34.695 (1:21.273) 5:59.840 (1:25.145) 7:26.851 (1:27.012)
8:52.982 (1:26.131) 10:14.886 (1:21.905)

Jacob 10:36.20, 35th in 13-14. Splits:

38.075 (38.075) 1:53.172 (1:15.098) 3:12.464 (1:19.292)

4:34.444 (1:21.980) 6:00.248 (1:25.805) 7:31.737 (1:31.489)

9:06.744 (1:35.008) 10:36.200 (1:29.456)

The start proved to be too aggressive for the warm conditions - especially for Jacob. He tried very hard to run sub-10:00 - too hard, and then mentally just did not have it in the last three laps when he saw that his best effort was not good enough.

Jenny ran 11:40.19, just 0.57 off PR, 9th in 17-18. Splits:
45.496 (45.496) 2:16.741 (1:31.245) 3:48.221 (1:31.480)
5:21.275 (1:33.054) 6:55.297 (1:34.023) 8:29.700 (1:34.404)
10:05.877 (1:36.177) 11:40.190 (1:34.313)

by the time her race started it was quite warm, but she toughed out the side pain and the shin splints, as well as effects of reduced mileage and lack of speedwork over the last year, and held it together.

Julia got 13:05.89, 11th in 17-18. Splits

48.588 (48.588) 2:29.477 (1:40.889) 4:12.726 (1:43.250)
5:55.333 (1:42.608) 7:38.715 (1:43.383) 9:27.083 (1:48.368)
11:18.070 (1:50.988) 13:05.884 (1:47.814)

Good result considering the struggles she's had this year. Only 21 seconds off her PR in spite of the heat.
Leg 1:Distance10.500Time1:22:30.00Pace7:51.43

Navy Crocs 2 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.5012.00

Fast Running Friend Workout - 2019-07-29 08:07:26
Workout Totals: Distance12.000Time1:35:22.20Pace7:56.85
Usual 9 + 3 with Benjamin, part with other kids. Did 2x0.25 down the canyon, 74.4 and 76.1.
Leg 1:Distance1.000Time7:45.40Pace7:45.40
With Matthew and Benjamin.
Leg 2:Distance4.000Time31:42.20Pace7:55.55
With Jacob, William, and Benjamin.
Split 1:Distance2.110Time17:37.10Pace8:21.00
Cumilative:Distance2.110Time17:37.10Pace8:21.00
Split 2:Distance0.250Time1:14.40Pace4:57.60
Cumilative:Distance2.360Time18:51.50Pace7:59.45
With Benjamin and Jacob.
Split 3:Distance1.640Time12:50.70Pace7:49.94
Cumilative:Distance4.000Time31:42.20Pace7:55.55
 
Leg 3:Distance4.000Time32:00.40Pace8:00.10
With Benjamin, and Joseph.
Split 1:Distance2.110Time16:54.80Pace8:00.95
Cumilative:Distance2.110Time16:54.80Pace8:00.95
Split 2:Distance0.250Time1:16.10Pace5:04.40
Cumilative:Distance2.360Time18:10.90Pace7:42.25
Split 3:Distance1.640Time13:49.50Pace8:25.79
Cumilative:Distance4.000Time32:00.40Pace8:00.10
 
Leg 4:Distance3.000Time23:54.20Pace7:58.07
With Benjamin in the evening.

Navy Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.650.004.001.0012.65

Fast Running Friend Workout - 2019-07-30 08:08:40
Workout Totals: Distance12.650Time1:34:28.80Pace7:28.13
Total of 12+. Did a workout with Benjamin pacing me - 2 in 11:42 down the canyon, then 1 in 5:57 up, and again 2 in 11:39 down. 3 more with Benjamin at night. Joseph and Jacob did only 4 today, still recovering from the nationals. William and Stephen felt a bit better, so I had them run 4 as well.
Leg 1:Distance1.000Time7:48.70Pace7:48.70
With Benjamin and Matthew.
Leg 2:Distance0.980Time7:39.10Pace7:48.47
With Benjamin.
Leg 3:Distance6.000Time40:07.00Pace6:41.17
Benjamin paced me through a workout.
Split 1:Distance2.000Time11:42.90Pace5:51.45
Cumilative:Distance2.000Time11:42.90Pace5:51.45
Split 2:Distance0.500Time5:16.40Pace10:32.80
Cumilative:Distance2.500Time16:59.30Pace6:47.72
Split 3:Distance1.000Time5:57.30Pace5:57.30
Cumilative:Distance3.500Time22:56.60Pace6:33.31
Split 4:Distance0.500Time5:30.50Pace11:01.00
Cumilative:Distance4.000Time28:27.10Pace7:06.77
Split 5:Distance2.000Time11:39.90Pace5:49.95
Cumilative:Distance6.000Time40:07.00Pace6:41.17
 
Leg 4:Distance1.670Time15:14.80Pace9:07.78
Cool-down with Benjamin.
Leg 5:Distance3.000Time23:39.20Pace7:53.07
At night with Benjamin.

Navy Crocs 2 Miles: 12.65
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.980.000.000.0011.98

Fast Running Friend Workout - 2019-07-31 08:37:11
Workout Totals: Distance11.980Time1:35:04.20Pace7:56.14
Our boys did an epic rabbit race over 2 miles down the canyon. Benjamin, Joseph, Jacob, William, and Stephen participated. We calculated the handicaps based on recent race times, and decided to give Stephen a head start of 70 seconds over William, William 50 seconds over Joseph and Jacob, and Joseph and Jacob 80 seconds over Benjamin. I paced Stephen.

The times were Benjamin 9:29 (12:49 clock finish), Jacob 10:59 (12:59 clock), Joseph 11:02 (13:02 clock), Stephen 13:15, William 12:34 (13:44 clock).

Joseph and Jacob were still not fully recovered from their two races at the nationals, but William struggled more than anybody with sore legs. Benjamin got his all time course PR.

I ran a total of 12, all easy. Joseph and Jacob did a total of about 7 (5+2) adding an evening run to shake out their legs once we got to Rexburg.
Leg 1:Distance0.980Time8:36.30Pace8:46.84
Warm-up with the boys.
Leg 2:Distance2.000Time13:44.20Pace6:52.10
Paced Stephen through 2 miles rabbit race, then waited for William.
Split 1:Distance2.000Time13:15.50Pace6:37.75
Cumilative:Distance2.000Time13:15.50Pace6:37.75
Stephen's time.
Split 2:Distance0.000Time0:28.70Pace0:00.00
Cumilative:Distance2.000Time13:44.20Pace6:52.10
William's time.
 
Leg 3:Distance2.000Time16:49.80Pace8:24.90
Cool-down back to the car with Benjamin, most of it with the kids.
Leg 4:Distance1.000Time8:25.60Pace8:25.60
With Matthew and Benjamin.
Leg 5:Distance3.000Time23:34.30Pace7:51.43
With Benjamin.
Leg 6:Distance3.000Time23:54.00Pace7:58.00
In Rexburg, part with Julia, part with Joseph and Jacob.

Navy Crocs 2 Miles: 11.98
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
284.628.2720.2916.74329.92
Navy Crocs 2 Miles: 316.96
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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