Breaking the Wall

Pachev Family Provo Canyon 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 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: 232.17 Year: 3533.69
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 124.59
Neon Crocs 3 Lifetime Miles: 1657.61
Brown Crocs 3 Lifetime Miles: 734.48
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
279.955.4233.6313.23332.23
Neon Crocs 3 Miles: 332.02
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.003.001.0016.00

Fast Running Friend Workout - 2020-08-01 08:59:31
Workout Totals: Distance16.000Time2:01:35.40Pace7:35.96
16 total. Did 2x2 down with Joseph and Jacob - 11:51/11:57. Joseph had a side-ache and dropped back on the last one with about 500 to go. Matthew ran another mile PR down the canyon - 6:05.4. Stephen and Jenny ran with him.

Benjamin did 2x3 down 14:49 (9:51 catching the rabbit (us), then 4:58), up 16:53 (5:46, 5:34, 5:33). It started to get warm towards the end.
Leg 1:Distance0.980Time8:12.10Pace8:22.14
Warm-up.
Leg 2:Distance2.000Time11:51.70Pace5:55.85
First 2 mile interval.
Split 1:Distance1.000Time6:05.40Pace6:05.40
Cumilative:Distance1.000Time6:05.40Pace6:05.40
Split 2:Distance1.000Time5:46.30Pace5:46.30
Cumilative:Distance2.000Time11:51.70Pace5:55.85
 
Leg 3:Distance2.620Time21:19.80Pace8:08.47
Recovery.
Leg 4:Distance2.000Time11:57.70Pace5:58.85
Second 2 mile interval.
Leg 5:Distance4.400Time36:36.40Pace8:19.18
More distance with Joseph, Jacob (part), and Benjamin (part).
Leg 6:Distance4.000Time31:37.70Pace7:54.43
With Benjamin.

Neon Crocs 3 Miles: 16.00
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. Church at home. Fast Sunday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.001.000.000.0012.00

Fast Running Friend Workout - 2020-08-03 09:12:55
Workout Totals: Distance6.505Time50:43.80Pace7:47.92
Total of 12. Stephen tried to redeem himself (target 1.25 down the canyon in 7:40), but it was just not happening today. Easy runs, usual distances for everybody otherwise. Benjamin did a mile pickup, do not remember how fast, but it was sub-5:00.
Leg 1:Distance0.980Time8:06.90Pace8:16.84
With Stephen.
Leg 2:Distance0.375Time2:22.30Pace6:19.47
With Stephen.
Leg 3:Distance0.375Time3:55.90Pace10:29.07
With Stephen.
Leg 4:Distance0.625Time3:54.90Pace6:15.84
With Stephen.
Leg 5:Distance4.150Time32:23.80Pace7:48.39
Part alone, part with Joseph and Jacob.
Fast Running Friend Workout - 2020-08-03 10:14:45
Workout Totals: Distance5.500Time42:01.50Pace7:38.45
Remaining part of the run, accidental watch reset, need to fix Fast Running Friend to be able to merge workouts.
Leg 1:Distance2.500Time18:17.90Pace7:19.16
Part alone, part with Joseph.
Leg 2:Distance3.000Time23:43.60Pace7:54.53
With Benjamin.

Neon Crocs 3 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
8.731.252.000.0011.98

Fast Running Friend Workout - 2020-08-04 09:15:05
Workout Totals: Distance11.980Time1:30:29.40Pace7:33.21
Total of 12, did 2 down the canyon with Jenny in 12:15 (6:05, 6:10), and 1.25 with Stephen in 7:45. His official redemption standard was 7:40, but he had a stomach ache, and I could tell he was really trying, so I said we were going to count 7:45.

Benjamin did the flat BYU 5 mile loop with the farm team in 26:25, total of 12.

Stephen's total distance was 5. Otherwise usual distances for everybody, easy pace.
Leg 1:Distance0.980Time8:06.20Pace8:16.12
Warm-up with Jenny.
Leg 2:Distance2.000Time12:15.80Pace6:07.90
2 down the canyon with Jenny.
Leg 3:Distance6.020Time46:30.30Pace7:43.50
Part with Jenny, part alone.
Leg 4:Distance0.480Time4:27.10Pace9:16.46
Warm-up with Stephen.
Leg 5:Distance1.250Time7:45.30Pace6:12.24
Stephen's redemption 1.25 down the canyon.
Leg 6:Distance1.250Time11:24.70Pace9:07.76
Cool-down with Stephen.

Neon Crocs 3 Miles: 11.98
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.002.001.0012.00

Fast Running Friend Workout - 2020-08-05 09:08:56
Workout Totals: Distance12.000Time1:28:38.20Pace7:23.18
Total of 12. 3 mile progression tempo down the canyon dropping off the kids as they finished their distances. 6:06 at the mile, dropped off Matthew and Stephen, 11:59 at 2 miles, dropped off William, then the last mile 5:33 for me, 5:27 for Joseph, 5:28 for Jacob.

Benjamin did 12 total with a mile pickup in 5:07.
Leg 1:Distance0.980Time8:04.40Pace8:14.29
Warm-up.
Leg 2:Distance3.000Time17:32.70Pace5:50.90
Progression tempo.
Split 1:Distance1.000Time6:06.20Pace6:06.20
Cumilative:Distance1.000Time6:06.20Pace6:06.20
Dropped off Matthew and Stephen.
Split 2:Distance1.000Time5:53.20Pace5:53.20
Cumilative:Distance2.000Time11:59.40Pace5:59.70
Dropped off William.
Split 3:Distance1.000Time5:33.30Pace5:33.30
Cumilative:Distance3.000Time17:32.70Pace5:50.90
Got dropped by Joseph and Jacob.
 
Leg 3:Distance5.020Time39:47.10Pace7:55.52
Cool-down, part with Joseph, part alone.
Leg 4:Distance3.000Time23:14.00Pace7:44.67
With Benjamin.

Neon Crocs 3 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
12.000.000.000.0012.00

Fast Running Friend Workout - 2020-08-06 09:06:22
Workout Totals: Distance12.000Time1:35:02.80Pace7:55.23
12 total, easy pace for me, Benjamin did a mile pickup in 5:16. Otherwise easy runs and usual distances for everybody.
Leg 1:Distance9.000Time1:09:55.80Pace7:46.20
With Benjamin, part with Joseph, Jacob, and William.
Leg 2:Distance3.000Time25:07.00Pace8:22.33
With Julia and Benjamin, part with Joseph and Jacob.

Neon Crocs 3 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
8.000.000.000.008.00

Fast Running Friend Workout - 2020-08-07 09:30:06
Workout Totals: Distance8.000Time1:02:24.00Pace7:48.00
Easy runs, reduced distances for everybody. Taper for tomorrow. 8 total for me and Benjamin.
Leg 1:Distance4.000Time31:42.50Pace7:55.62
With Benjamin, Joseph, and Jacob, part with William. Pushed Leigha in the stroller.
Leg 2:Distance4.000Time30:41.50Pace7:40.38
With Benjamin.

Neon Crocs 3 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Race: Pachev Family Provo Canyon 5 K (3.107 Miles) 00:17:35, Place overall: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.873.110.003.1116.09

Fast Running Friend Workout - 2020-08-08 07:34:37
Workout Totals: Distance16.079Time1:58:20.00Pace7:21.57
Pachev Family Provo Canyon 5 K, 17:35, 4th place. Results:

Benjamin 14:49
Joseph 17:30
Jacob 17:33
Dad (me) 17:35
William 19:23
Jenny 19:29
Matthew 20:37
Nate Walker (soon to be part of the family) 20:53
Stephen 21:27
Bonnie Gow 22:17
Sarah (Mom) 25:25
Julia DNF due to back injury after about 0.6.

Analysis:

Benjamin: splits 4:46, 4:49, 4:43 - very happy to see that, negative split, sub-14:50, no quarters slower than 73. Course PR.

Joseph, Jacob, and I were sluggish in the first 2 miles, but then found the extra gear. We were together until about half mile to go, then Joseph started putting a gap on us, and then Jacob pulled away from me in the kick. Splits 5:38, 5:44, then 5:36 for me, 5:34 for Jacob, and 5:31 for Joseph.

William - was having some mental issues, but the presence of Jenny gave him enough motivation to not get beat by her. She caught up to him in the second mile, but then he pulled away in the last mile.

Jenny - excellent run, perfect pacing, course PR.

Matthew - splits 6:25, 6:48, 6:44. Last quarter in 1:37. Improved his PR by 21 seconds.

Nate - good first 5 K. Kept up with Matthew up until about 2 miles. Needs more mileage to have better endurance.

Stephen - good first mile, then gave up. I think he was discouraged by Matthew's strength. Found a 90 quarter for the kick, though. We need to work on mental toughness.

Bonnie - has not been running, focusing on dance, but still was able to put on a decent performance. Kept up with Matthew and Nate for the first mile, then got dropped, but was ahead of Stephen, but then the lack of training showed in the last mile.

Sarah - was having some hormonal issues, but still was able to hold it together and run 25:25.

Julia - strained her back the day before the race, tried to run, but could not after the first 0.6 or so. Hopefully she can recover from this soon.

In the second heat Jacob took Mary in the single stroller, and paced Sarah, while I paced Julia with the double stroller pushing Leigha and Bella. Once it became clear that Julia would not be able to continue, I caught up to Stephen, tried to get him to shift gears, then caught up to Nate and Matthew. At that point Matthew started pulling away, so I went with Matthew, and Joseph stayed with Nate. Then once we finished I left the stroller with Joseph, and worked with Benjamin to pace the remaining runners.

Total of about 16 miles for me and Benjamin.
Leg 1:Distance0.870Time6:49.30Pace7:50.46
Warm-up.
Leg 2:Distance3.107Time17:35.50Pace5:39.72
The race.
Split 1:Distance0.107Time0:36.50Pace5:41.12
Cumilative:Distance0.107Time0:36.50Pace5:41.12
Split 2:Distance1.000Time5:38.00Pace5:38.00
Cumilative:Distance1.107Time6:14.50Pace5:38.30
Split 3:Distance1.000Time5:44.80Pace5:44.80
Cumilative:Distance2.107Time11:59.30Pace5:41.39
Split 4:Distance1.000Time5:36.20Pace5:36.20
Cumilative:Distance3.107Time17:35.50Pace5:39.72
 
Leg 3:Distance4.000Time33:20.60Pace8:20.15
To the start of the second heat + extra.
Leg 4:Distance3.727Time25:25.80Pace6:49.39
Pacing the second heat.
Split 1:Distance3.107Time20:37.40Pace6:38.26
Cumilative:Distance3.107Time20:37.40Pace6:38.26
Matthew.
Split 2:Distance0.620Time4:48.40Pace7:45.16
Cumilative:Distance3.727Time25:25.80Pace6:49.39
Sarah.
 
Leg 5:Distance4.375Time35:08.80Pace8:02.01
Cool-down with Benjamin.

Neon Crocs 3 Miles: 16.08
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. We had a Come Follow Me lesson, and then went to our sacrament meeting. I had a talk.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Fast Running Friend Workout - 2020-08-10 09:08:37
Workout Totals: Distance12.250Time1:33:28.90Pace7:37.87
Easy runs, 12 total of me, usual distances for the kids except for Julia - she was still having back problems, but was able to jog 1 mile.
Leg 1:Distance9.000Time1:07:25.00Pace7:29.44
Part with the kids, last 6 miles pushed Bella and Leigha in the stroller.
Leg 2:Distance0.250Time2:32.50Pace10:10.00
With Bella.
Leg 3:Distance3.000Time23:31.40Pace7:50.47
With Benjamin, part with Joseph and Jacob.

Neon Crocs 3 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.001.2512.00

Fast Running Friend Workout - 2020-08-11 09:18:08
Workout Totals: Distance12.000Time1:32:24.00Pace7:42.00
12 total, did a pickup for 1.25 in 6:58, Benjamin did a mile pickup in 4:51. Easy runs, usual distance for everybody except Julia. I think she was able to run 2 miles.
Leg 1:Distance9.000Time1:08:28.60Pace7:36.51
With Benjamin, except for the pickup.
Split 1:Distance5.050Time38:23.60Pace7:36.16
Cumilative:Distance5.050Time38:23.60Pace7:36.16
Split 2:Distance1.250Time6:58.20Pace5:34.56
Cumilative:Distance6.300Time45:21.80Pace7:12.03
Split 3:Distance2.700Time23:06.80Pace8:33.63
Cumilative:Distance9.000Time1:08:28.60Pace7:36.51
 
Leg 2:Distance3.000Time23:55.40Pace7:58.47
With Benjamin, part with Joseph and Jacob.

Neon Crocs 3 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
8.120.003.380.6212.12

Fast Running Friend Workout - 2020-08-12 09:13:45
Workout Totals: Distance12.125Time1:28:58.60Pace7:20.30
12 total. Did a workout 2x2 down the canyon 11:56, 11:41 (last 0.625 in 3:28).

Matthew ran a mile PR down the canyon (6:03). Stephen had a bit of sore throat, just ran easy. William and Joseph, and Jacob did the first interval. Joseph was done, as he was also developing a bit of a cold. Jacob tried to do the second interval, but had a problem with the side ache.

Benjamin did 12 total with an 8 mile tempo 4 up, 4 down (23:02, 20:38, closing mile in 5:00). I was quite happy about this workout.
Leg 1:Distance0.980Time8:03.30Pace8:13.16
Warm-up.
Leg 2:Distance2.000Time11:56.00Pace5:58.00
First interval, 2 miles down the canyon.
Split 1:Distance1.000Time6:03.80Pace6:03.80
Cumilative:Distance1.000Time6:03.80Pace6:03.80
Dropped off Matthew and Jenny.
Split 2:Distance1.000Time5:52.20Pace5:52.20
Cumilative:Distance2.000Time11:56.00Pace5:58.00
With William, Joseph, and Jacob.
 
Leg 3:Distance2.125Time18:47.70Pace8:50.68
Recovery jog with Jacob, part with Joseph.
Leg 4:Distance2.000Time11:41.60Pace5:50.80
Second interval, Jacob got a side-ache, I had him stop at 1.25 in 7:28, then I picked it up in the last 0.625.
Split 1:Distance1.375Time8:13.10Pace5:58.62
Cumilative:Distance1.375Time8:13.10Pace5:58.62
Split 2:Distance0.625Time3:28.50Pace5:33.60
Cumilative:Distance2.000Time11:41.60Pace5:50.80
 
Leg 5:Distance2.020Time15:40.90Pace7:45.79
Alone.
Leg 6:Distance3.000Time22:49.10Pace7:36.37
Alone.

Neon Crocs 3 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 - 2020-08-13 09:24:14
Workout Totals: Distance12.000Time1:31:14.40Pace7:36.20
Easy runs, usual distances, total of 12.
Leg 1:Distance9.000Time1:07:16.00Pace7:28.44
Part with the kids, part alone, last 6 miles pushing Bella and Leigha in the stroller.
Leg 2:Distance3.000Time23:58.40Pace7:59.47
With Benjamin, part with Joseph, Jacob, William, and Stephen.

Neon Crocs 3 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
11.500.000.000.5012.00

Fast Running Friend Workout - 2020-08-14 09:40:21
Workout Totals: Distance12.000Time1:31:54.40Pace7:39.53
Jenny and Nate got married today in the Provo Temple.

Training-wise, total of 12, easy runs for everybody, except Benjamin and I did pickups - he did 1 mile in 5:08, I ran the first 0.5 with him in 2:36.
Leg 1:Distance1.000Time8:35.20Pace8:35.20
With Mary and a few other kids.
Leg 2:Distance1.000Time7:42.80Pace7:42.80
Put Mary in the stroller.
Leg 3:Distance7.000Time52:27.70Pace7:29.67
With Benjamin, part with Joseph, and Jacob. Did a pickup for 0.5 with Benjamin.
Split 1:Distance3.980Time30:54.60Pace7:45.98
Cumilative:Distance3.980Time30:54.60Pace7:45.98
Split 2:Distance0.500Time2:36.70Pace5:13.40
Cumilative:Distance4.480Time33:31.30Pace7:28.95
Split 3:Distance2.520Time18:56.40Pace7:30.95
Cumilative:Distance7.000Time52:27.70Pace7:29.67
 
Leg 4:Distance3.000Time23:08.70Pace7:42.90
With Benjamin.

Neon Crocs 3 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
12.380.003.001.0016.38

Fast Running Friend Workout - 2020-08-15 08:08:01
Workout Totals: Distance16.375Time2:04:09.30Pace7:34.92
16 total. Did 2x2 down the canyon. Chad joined us today. In the first one, we dropped off Matthew and Stephen at 1 mile in 6:01 (PR for Matthew), then Chad sped up and ran 5:09, I stayed with Joseph, Jacob, and William. William and I ran 5:55 for the second mile, Joseph and Jacob were a couple of seconds ahead.

On the second interval Joseph, Jacob, Chad and I ran 5:59 for the first mile, then Chad did 5:11, Jacob 5:20, I got 5:22, and Joseph scored a DNF.

Benjamin had a very strong workout - 3x2 down the canyon 9:51, 9:40, 9:36.
Leg 1:Distance0.980Time8:02.90Pace8:12.76
Warm-up.
Leg 2:Distance2.000Time11:56.20Pace5:58.10
First interval.
Split 1:Distance1.000Time6:01.00Pace6:01.00
Cumilative:Distance1.000Time6:01.00Pace6:01.00
Dropped off Stephen and Matthew.
Split 2:Distance1.000Time5:55.20Pace5:55.20
Cumilative:Distance2.000Time11:56.20Pace5:58.10
Finished with William, Joseph, and Jacob.
 
Leg 3:Distance2.125Time17:14.60Pace8:06.87
Recovery.
Leg 4:Distance2.000Time11:22.40Pace5:41.20
Second interval.
Split 1:Distance1.000Time5:59.60Pace5:59.60
Cumilative:Distance1.000Time5:59.60Pace5:59.60
Split 2:Distance1.000Time5:22.80Pace5:22.80
Cumilative:Distance2.000Time11:22.40Pace5:41.20
 
Leg 5:Distance6.020Time49:05.20Pace8:09.24
Cool-down with Chad, part with Jacob and Benjamin.
Leg 6:Distance0.250Time2:32.30Pace10:09.20
With Bella.
Leg 7:Distance3.000Time23:55.70Pace7:58.57
With Benjamin.

Neon Crocs 3 Miles: 16.38
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. Church at home.

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 - 2020-08-17 09:11:25
Workout Totals: Distance12.000Time1:33:44.20Pace7:48.68
Easy runs, 12 total, usual distances for everybody. Benjamin did a mile pickup, I think in 4:51.
Leg 1:Distance9.000Time1:09:50.80Pace7:45.64
Part with the kids, part alone, pushed the stroller for part of it.
Leg 2:Distance3.000Time23:53.40Pace7:57.80
With Benjamin, part with Joseph and Jacob.

Neon Crocs 3 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
10.750.000.001.2512.00

Fast Running Friend Workout - 2020-08-18 09:08:00
Workout Totals: Distance12.000Time1:29:42.50Pace7:28.54
12 total, usual distances, did a pickup for 1.25 in 6:56. Benjamin did a 4:55 mile.
Leg 1:Distance9.000Time1:07:21.20Pace7:29.02
With Benjamin, part with the boys.
Split 1:Distance6.050Time46:48.60Pace7:44.23
Cumilative:Distance6.050Time46:48.60Pace7:44.23
Split 2:Distance1.250Time6:56.20Pace5:32.96
Cumilative:Distance7.300Time53:44.80Pace7:21.75
Split 3:Distance1.700Time13:36.40Pace8:00.24
Cumilative:Distance9.000Time1:07:21.20Pace7:29.02
 
Leg 2:Distance3.000Time22:21.30Pace7:27.10
With Benjamin.

Neon Crocs 3 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
7.980.003.001.0011.98

Fast Running Friend Workout - 2020-08-19 08:56:53
Workout Totals: Distance11.978Time1:27:27.10Pace7:18.06
12 total. Did 2x2 down the canyon with Joseph and Jacob. First one in 11:51. On the second one we opened with 5:59, and then Joseph closed with 5:26, Jacob 5:27, and I got 5:29. Matthew ran a PR for the mile down the canyon - 5:59, first time under 6:00. Stephen was around 6:05. William lost contact.

Benjamin did 8 miles with 4 up and 4 down (23:15, 20:48). The heat got to him at the end.
Leg 1:Distance0.980Time7:56.70Pace8:06.43
Warm-up with the kids.
Leg 2:Distance2.000Time11:51.30Pace5:55.65
First interval.
Split 1:Distance1.000Time5:59.80Pace5:59.80
Cumilative:Distance1.000Time5:59.80Pace5:59.80
Split 2:Distance1.000Time5:51.50Pace5:51.50
Cumilative:Distance2.000Time11:51.30Pace5:55.65
 
Leg 3:Distance2.125Time17:34.30Pace8:16.14
Recovery.
Leg 4:Distance2.000Time11:28.90Pace5:44.45
Second interval.
Split 1:Distance1.000Time5:59.80Pace5:59.80
Cumilative:Distance1.000Time5:59.80Pace5:59.80
Split 2:Distance1.000Time5:29.10Pace5:29.10
Cumilative:Distance2.000Time11:28.90Pace5:44.45
 
Leg 5:Distance1.873Time16:13.70Pace8:39.86
Back to the car/cool-down.
Leg 6:Distance3.000Time22:22.20Pace7:27.40
Alone.

Neon Crocs 3 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
9.570.002.500.0012.07

Fast Running Friend Workout - 2020-08-20 09:06:18
Workout Totals: Distance12.068Time1:32:15.40Pace7:38.68
12 total. William and Stephen's redemption runs. William ran 2 miles down the canyon in 11:54. Stephen did 800 on the track in 3:00.
Leg 1:Distance1.000Time8:33.80Pace8:33.80
Warm-up.
Leg 2:Distance2.000Time11:54.40Pace5:57.20
William's tempo.
Leg 3:Distance6.020Time47:51.30Pace7:56.96
Part with William, part with Jacob pushing Leigha in the stroller.
Leg 4:Distance1.050Time8:52.50Pace8:27.14
Warm-up with Stephen.
Leg 5:Distance0.498Time3:00.00Pace6:01.45
800 on the track with Stephen.
Leg 6:Distance1.500Time12:03.40Pace8:02.27
Part with Stephen, part alone.

Neon Crocs 3 Miles: 12.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.350.002.000.0012.35

Fast Running Friend Workout - 2020-08-21 08:27:29
Workout Totals: Distance12.350Time1:38:47.50Pace7:59.96
Total of 12. Matthew ran a mile time trial on the track and improved his record by 4 seconds - 6:16.3, splits 93, 92, 95, 94. This is our new family record for 7 and under. Stephen tried to run with him, but just did not have it.

In the evening Stephen wanted to try again. But all the tracks were closed. So we ended up doing a mile in front of our house on our out and back "little boy" course. He ran 6:17.8, short of his 6:09 track record, but I see it as a sign of success - he overcame the fear, and was running strong the entire time.

Benjamin did a mile pickup in 5:05.
Leg 1:Distance1.050Time9:25.90Pace8:58.95
Warm-up with Matthew and Stephen.
Leg 2:Distance1.000Time6:16.30Pace6:16.30
Matthew's record mile.
Leg 3:Distance1.000Time9:06.00Pace9:06.00
Back to the house.
Leg 4:Distance3.000Time24:18.90Pace8:06.30
With Benjamin, Joseph, and Jacob, pushed Leigha in the stroller.
Leg 5:Distance3.000Time22:41.00Pace7:33.67
Part with Benjamin, part alone.
Leg 6:Distance1.550Time14:00.40Pace9:02.19
To Orem High and back with the gang.
Leg 7:Distance0.250Time2:23.00Pace9:32.00
With Bella.
Leg 8:Distance0.500Time4:18.20Pace8:36.40
With Stephen running around to find an entrance to a track.
Leg 9:Distance1.000Time6:17.80Pace6:17.80
Stephen's record mile attempt on the little boy course.

Neon Crocs 3 Miles: 12.35
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.110.003.001.0017.11

Fast Running Friend Workout - 2020-08-22 08:04:13
Workout Totals: Distance17.105Time2:09:42.60Pace7:34.99
17 total. Did 2x2 down the canyon. First one in 11:49 with William. Joseph and Jacob pulled ahead and ran 11:42. Chad ran 5:59, 5:10. On the second one Joseph mentally did not have it again and dropped out after the first mile in 6:01. I was able to run 5:27, Jacob was struggling, but managed 5:37. Chad ran 5:14.

Benjamin did 4x1.5 down. His target was 7:12 (4:48 pace), he did 7:06, 7:08, 7:10, and 7:03 closing in 2:15 for the last half mile.
Leg 1:Distance0.980Time8:03.60Pace8:13.47
Warm-up.
Leg 2:Distance2.000Time11:49.90Pace5:54.95
First interval.
Leg 3:Distance2.125Time17:25.00Pace8:11.76
Recovery.
Leg 4:Distance2.000Time11:29.20Pace5:44.60
Second interval.
Split 1:Distance1.000Time6:01.60Pace6:01.60
Cumilative:Distance1.000Time6:01.60Pace6:01.60
Split 2:Distance1.000Time5:27.60Pace5:27.60
Cumilative:Distance2.000Time11:29.20Pace5:44.60
 
Leg 5:Distance7.000Time57:07.30Pace8:09.61
Cool-down/distance.
Leg 6:Distance3.000Time23:47.60Pace7:55.87
With Benjamin late in the evening.

Neon Crocs 3 Miles: 17.11
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. Had Come Follow Me lesson at home, then went to our ward for the Sacrament meeting.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.060.000.000.0012.06

Fast Running Friend Workout - 2020-08-24 08:56:33
Workout Totals: Distance12.060Time1:32:52.10Pace7:42.03
Total of 12, easy pace for most kids. Benjamin did a pickup for a mile I think around 4:55 or so.

Mary ran her first mile time trial on the track in 7:50.9. Her splits were 1:47, 1:59, 2:03, 1:58. 100 was around 24, 200 51. So she got a PR in 100, 200, 400, 800 and the mile at the same time. Aside from Jenny's road PR of 7:41 holding onto the stroller, this is the fastest a girl in our family has run at the age of 5.
Leg 1:Distance9.000Time1:07:28.40Pace7:29.82
Part alone, part with the kids, part pushing Leigha and Bella in the stroller.
Leg 2:Distance1.060Time9:01.00Pace8:30.38
To the track with Benjamin and William.
Leg 3:Distance1.000Time7:50.90Pace7:50.90
Paced Mary on the track.
Leg 4:Distance1.000Time8:31.80Pace8:31.80
Back to the house with Benjamin and William.

Neon Crocs 3 Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

Fast Running Friend Workout - 2020-08-25 09:08:55
Workout Totals: Distance12.200Time1:33:13.90Pace7:38.52
12 total, easy runs for everybody except Benjamin and Joseph, usual distances.

Benjamin paced Joseph through 2x2 miles down the canyon - 11:57, 12:14, then ran a tempo 2 up 2 down in 21:37 (5:27, 5:50, 5:10, 5:10). It got warm towards the end, 80+F.
Leg 1:Distance9.200Time1:09:20.60Pace7:32.24
Most alone, a little bit with Bella at the end.
Leg 2:Distance3.000Time23:53.30Pace7:57.77
With Benjamin.

Neon Crocs 3 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
12.000.000.000.0012.00

Fast Running Friend Workout - 2020-08-26 08:44:34
Workout Totals: Distance12.000Time1:36:12.80Pace8:01.07
Easy runs, total 12, usual distances for the kids. Julia recovered from her back injury and stomach problems somewhat, and was able to run 3 miles - though with difficulty. Benjamin did a mile pickup I think around 4:50.
Leg 1:Distance3.000Time23:44.00Pace7:54.67
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 2:Distance6.000Time46:14.50Pace7:42.42
Part with Joseph, Jacob, and Benjamin, part alone.
Leg 3:Distance0.000Time0:00.00Pace0:00.00
Leg 4:Distance1.000Time8:33.00Pace8:33.00
With Mary, Joseph, Jacob, and Julia.
Leg 5:Distance2.000Time17:41.30Pace8:50.65
With Julia, part with Joseph and Jacob.

Neon Crocs 3 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
7.960.002.501.5011.96

Fast Running Friend Workout - 2020-08-27 08:40:07
Workout Totals: Distance11.965Time1:30:57.40Pace7:36.11
12 total. Did 2x2 down the canyon with Joseph and Jacob, first one with William. On the first one William had a target of running 2:45 for the last 0.5, and he hit it finishing in 11:44. On the second one, Joseph and Jacob had the target of 11:44 (beat William's time), and they wanted to do it evenly paced, and Stephen was supposed to run the first mile in 6:00. So I started with him, but he was not up to the task, so I told him to stop after the first quarter, and then just sped up a bit, caught up to 6:00, then maintained it until the first mile, then shifted gears and ran 5:34. I thought I would catch Joseph and Jacob, but they also sped up and closed in 5:30/5:31 after 5:51 in the first mile.
Leg 1:Distance0.980Time7:42.50Pace7:51.94
Warm-up.
Leg 2:Distance2.000Time11:44.40Pace5:52.20
First interval.
Split 1:Distance1.500Time8:58.90Pace5:59.27
Cumilative:Distance1.500Time8:58.90Pace5:59.27
Split 2:Distance0.500Time2:45.50Pace5:31.00
Cumilative:Distance2.000Time11:44.40Pace5:52.20
 
Leg 3:Distance2.125Time17:55.00Pace8:25.88
Recovery.
Leg 4:Distance2.000Time11:33.50Pace5:46.75
Second interval.
Split 1:Distance1.000Time5:59.40Pace5:59.40
Cumilative:Distance1.000Time5:59.40Pace5:59.40
Split 2:Distance1.000Time5:34.10Pace5:34.10
Cumilative:Distance2.000Time11:33.50Pace5:46.75
 
Leg 5:Distance1.860Time16:17.40Pace8:45.48
Back to the car.
Leg 6:Distance3.000Time25:44.60Pace8:34.87
With Benjamin and Julia.

Neon Crocs 3 Miles: 11.96
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.710.061.250.0012.02

Fast Running Friend Workout - 2020-08-28 09:02:19
Workout Totals: Distance12.024Time1:32:00.40Pace7:39.12
Total of 12. Benjamin did a mile pickup down the canyon in 4:43. Stephen did a redemption run. At first he was not up to it, we had two starts where he was not running the pace, and I stopped him. His target was 6:00 for the mile down the canyon. Then I told him: "If you make it to 0.5 in 3:00, and then run your honest best, even if you do not break 6:00 then you will not get the no-treats moratorium, otherwise there will be one until you break 6:00". So he ran 86,89,89,88 and finished in 5:52 - new down the canyon PR.
Leg 1:Distance1.000Time8:23.30Pace8:23.30
Warm-up with Stephen.
Leg 2:Distance0.250Time1:30.20Pace6:00.80
Try 1.
Leg 3:Distance0.250Time2:20.30Pace9:21.20
Jog back.
Leg 4:Distance0.062Time0:24.00Pace6:27.10
Try 2.
Leg 5:Distance0.062Time0:35.60Pace9:34.19
Jog back.
Leg 6:Distance1.000Time5:52.40Pace5:52.40
Now Stephen runs a down the canyon mile PR.
Leg 7:Distance1.400Time12:00.50Pace8:34.64
More distance with Stephen.
Leg 8:Distance5.000Time37:31.40Pace7:30.28
With Joseph, pushed Leigha and Bella.
Leg 9:Distance3.000Time23:22.70Pace7:47.57
With Benjamin.

Neon Crocs 3 Miles: 12.02
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.140.006.000.0016.14

Fast Running Friend Workout - 2020-08-29 08:14:49
Workout Totals: Distance16.140Time1:59:44.70Pace7:25.15
Total of 16. Did 3x2 down the canyon. Chad joined us again. In the first one, Joseph, Jacob, Matthew, William, Stephen, Chad and I ran together in the first mile in 5:59, then Chad closed with a 5:03 mile, while the rest of ran 5:58. In the second interval, Chad started with us in 6:00, and closed in 5:11. Jacob, Joseph, and I ran together - Joseph was struggling, so we kept it easy. With 100 to go, I said "kick", and Joseph just flipped out, threw a fit, and slowed down to a jog, while Jacob kicked. I tried to get Joseph to go, but it was hopeless. So Joseph finished in around 11:59, I got 11:56, and Jacob had 11:54.

Benjamin was supposed to do 3x2 in 9:36, but after the first one in 9:53 it was apparent that he did not quite have it, so I told him to do one more in 10:00 and try again on Tuesday. However, on his second one Chad and I played rabbits for him, and he ran 9:44 catching us with 200 to go. We joined him and ended up with 11:45.
Leg 1:Distance0.980Time8:26.70Pace8:37.04
Warm-up.
Leg 2:Distance2.000Time11:58.40Pace5:59.20
First interval.
Split 1:Distance1.000Time5:59.80Pace5:59.80
Cumilative:Distance1.000Time5:59.80Pace5:59.80
Matthew and Stephen.
Split 2:Distance1.000Time5:58.60Pace5:58.60
Cumilative:Distance2.000Time11:58.40Pace5:59.20
 
Leg 3:Distance2.125Time17:41.10Pace8:19.34
Recovery.
Leg 4:Distance2.000Time11:56.50Pace5:58.25
Second interval.
Split 1:Distance1.000Time6:00.60Pace6:00.60
Cumilative:Distance1.000Time6:00.60Pace6:00.60
Split 2:Distance1.000Time5:55.90Pace5:55.90
Cumilative:Distance2.000Time11:56.50Pace5:58.25
 
Leg 5:Distance2.125Time17:55.60Pace8:26.16
Recovery.
Leg 6:Distance2.000Time11:45.90Pace5:52.95
Third interval.
Leg 7:Distance1.910Time15:28.80Pace8:06.28
Back to the car.
Leg 8:Distance3.000Time24:31.70Pace8:10.57
With Benjamin.

Neon Crocs 3 Miles: 16.14
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, church at home.

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

Fast Running Friend Workout - 2020-08-31 09:01:17
Workout Totals: Distance13.520Time1:43:47.70Pace7:40.63
Total of 13.5, easy pace, more or less usual distances, Benjamin did a mile pickup down the canyon in 4:59.
Leg 1:Distance1.250Time9:03.70Pace7:14.96
Alone.
Leg 2:Distance1.000Time7:19.90Pace7:19.90
With Sarah.
Leg 3:Distance8.270Time1:03:38.90Pace7:41.78
Part alone, part with Nelson, then Sarah joined, then more alone.
Leg 4:Distance3.000Time23:45.20Pace7:55.07
With Benjamin, I think maybe Joseph and Jacob as well.

Neon Crocs 3 Miles: 13.52
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
279.955.4233.6313.23332.23
Neon Crocs 3 Miles: 332.02
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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