Breaking the Wall

Layton Classic 10 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: 0.00 Year: 2339.68
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 120.59
Brown Crocs 1 Lifetime Miles: 1509.03
Brown Crocs 2 Lifetime Miles: 268.74
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
248.9336.284.176.14295.52
Khaki Crocs 1 Miles: 295.50Nike Double Stroller Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.290.000.000.0010.29

Fast Running Friend Workout - 2016-09-01 07:32:24
Workout Totals: Distance10.290Time1:24:49.00Pace8:14.56
Usual runs for everybody except Julia - she did only 3.
Leg 1:Distance4.000Time31:48.30Pace7:57.07
With Jacob (last 2 with Benjamin also).
Leg 2:Distance2.040Time18:47.60Pace9:12.75
With Stephen, William, Jenny, and Julia.
Leg 3:Distance1.000Time7:15.10Pace7:15.10
With Julia, William, and Joseph - Julia was a bit slower - 7:42.
Leg 4:Distance0.250Time2:23.20Pace9:32.80
With Matthew.
Leg 5:Distance3.000Time24:34.80Pace8:11.60
With Joseph.

Khaki Crocs 1 Miles: 10.29
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.270.000.000.0010.27

Fast Running Friend Workout - 2016-09-02 07:42:50
Workout Totals: Distance10.270Time1:22:18.80Pace8:00.90
Usual runs today -1 10 total of me and Benjamin. William was on the quick side and hit 6:56 on the little boy course for part of his run.
Leg 1:Distance4.000Time32:35.50Pace8:08.88
With Julia - part with Benjamin.
Leg 2:Distance1.020Time9:06.50Pace8:55.78
With Stephen and William.
Leg 3:Distance1.000Time6:56.40Pace6:56.40
With William. His last 0.5 was 3:17.
Leg 4:Distance0.250Time2:16.20Pace9:04.80
With Matthew.
Leg 5:Distance4.000Time31:24.20Pace7:51.05
With Joseph and Jacob.

Khaki Crocs 1 Miles: 10.27
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.1210.000.000.0022.12

Fast Running Friend Workout - 2016-09-03 06:47:15
Workout Totals: Distance22.120Time2:32:56.50Pace6:54.85
A little over 22 miles total. Benjamin and I did 20 in preparation for the Top of Utah Marathon - first 10 up the canyon at an easy pace, then the last 10 hard back to the house. The warm-up was around 7:30 average. On the way back he pulled me for 8 miles in 46:51 (5:51 pace), then hit the gas in the last 2 on the hills and ran them in 11:07. I was OK for one more mile (5:58), but then struggled in the last one that has some climbing (6:10).

He felt some tension in the SI joint at 5:50 pace in the first 8, but in the last 2 as he sped up to 5:30 it went away. So overall things are looking good for him in the marathon.

I have some concerns about my cardio endurance past 20 miles, though. Will try some hawthorn berry tea over the next couple of weeks.

Kids ran their usual Saturday distances. William ended up going a little extra - 4.62 total. Matthew ran 0.5 in 4:36 holding my hand.
Leg 1:Distance10.000Time1:14:54.40Pace7:29.44
Warm-up.
Leg 2:Distance10.000Time58:59.80Pace5:53.98
Marathon endurance tempo.
Leg 3:Distance1.620Time14:25.80Pace8:54.44
With William.
Leg 4:Distance0.500Time4:36.50Pace9:13.00
With Matthew.

Khaki Crocs 1 Miles: 22.12
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
10.420.000.000.0010.42

Fast Running Friend Workout - 2016-09-05 08:09:50
Workout Totals: Distance10.420Time1:22:44.60Pace7:56.45
Usual run, usual distances for the kids.
Leg 1:Distance1.020Time8:23.50Pace8:13.63
With Stephen.
Leg 2:Distance1.020Time7:24.70Pace7:15.98
Part alone, part with William, Benjamin, and Julia.
Leg 3:Distance2.040Time16:29.50Pace8:05.05
With Benjamin, Julia, and Jacob.
Leg 4:Distance4.050Time32:13.10Pace7:57.31
With Benjamin and Joseph.
Leg 5:Distance2.040Time16:14.50Pace7:57.70
With Benjamin.
Leg 6:Distance0.250Time1:59.30Pace7:57.20
With Jacob and Matthew.

Khaki Crocs 1 Miles: 10.42
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.610.000.001.1814.79

Fast Running Friend Workout - 2016-09-06 07:31:27
Workout Totals: Distance14.786Time1:54:53.40Pace7:46.21
In the AM I ran 10 miles, Benjamin 8, Jenny 2, Julia 2, Joseph 1, Jacob 2, William 1, Sarah 2, Stephen and Matthew rested.

In the PM we ran in the Kiwani's Park 2 K. I estimate that the course was around 1.18, or in other words about 20 seconds short. Times:

Benjamin 5:59
me 6:43
Joseph 7:07
Jacob 7:11
Jenny 7:54
Julia 8:03
William 9:07
Stephen 10:30
Matthew 11:07
Sarah 16:35

William and Stephen were foolish enough to get into peanut butter before the race started. It was a good lesson for them. William got beat by Logan Rohatinsky (Josh's son) by 1:04. William should have run this in around 8:30-8:35. During the awards ceremony he required some attitude adjustment as he was not happy about getting only third. I told him he needed to train and race with more focus if he wanted to win against serious competition. Stephen managed to win regardless even though he was not properly focused and the peanut butter in his stomach was making things difficult. But he almost got beat by Matthew who ended up 3rd in the 6 and under division. Things would have been more interesting if Matthew had not tripped 5 times and lost his shoe once. To be fair in comparison - I was holding Matthew's hand which makes a big difference for a 3-year-old.

Joseph got outkicked in the last 100 meters and ended up second in the 11-12 division. Jacob not only won his age division (9-10) but beat everybody in the 11-12 division except Joseph and the 11-12 winner. He surprised me with his kick - he was behind the third place 11-12 boy for most of the race, caught up with 200 to go, I thought for sure the older kid would have a faster kick, but Jacob found another gear and beat him by maybe half a second.

Both Joseph and Jacob had a breakthrough run I think, but unfortunately due to the obviously incorrect length of the course we can only guess by how much. Julia also had a breakthrough race.

I got outleaned by the winner of the 13-14 division at the finish - I think his name was Rick, Aside from that only Benjamin was ahead of me. I was rather surprised as I passed Rick at around 800 mark, and usually when that happens in a 2 K race the kids usually do not make it to the kick, but he stayed back at some respectable distance and then was able to close the gap at the end.

Sarah was having some pregnancy discomfort, so she part-ran/part-walked it. She is now 36 weeks along, but still is able to run.

Overall all kids got awards with places 3rd or higher in their division. Sarah and I also got the default master awards being the only participants.
Leg 1:Distance4.000Time29:16.40Pace7:19.10
Alone.
Leg 2:Distance1.000Time8:24.60Pace8:24.60
With Jacob and William.
Leg 3:Distance1.000Time7:52.10Pace7:52.10
With Joseph and Jacob.
Leg 4:Distance4.050Time30:59.30Pace7:39.09
First mile with Jenny, the rest alone.
Leg 5:Distance0.216Time1:43.80Pace8:00.56
Warm-up before the cross-country race.
Leg 6:Distance2.242Time16:35.40Pace7:23.98
The cross-country race.
Split 1:Distance1.180Time6:43.30Pace5:41.78
Cumilative:Distance1.180Time6:43.30Pace5:41.78
My time.
Split 2:Distance0.000Time0:17.30Pace0:00.00
Cumilative:Distance1.180Time7:00.60Pace5:56.44
Handed the tag, then started running.
Split 3:Distance0.112Time0:53.60Pace7:58.57
Cumilative:Distance1.292Time7:54.20Pace6:07.03
Jenny's time.
Split 4:Distance0.000Time0:09.60Pace0:00.00
Cumilative:Distance1.292Time8:03.80Pace6:14.46
Julia's time.
Split 5:Distance0.950Time8:31.60Pace8:58.53
Cumilative:Distance2.242Time16:35.40Pace7:23.98
Sarah's time.
 
Leg 7:Distance0.891Time7:14.60Pace8:07.77
Ran around during Joseph and Jacob's race.
Split 1:Distance0.891Time7:07.50Pace7:59.80
Cumilative:Distance0.891Time7:07.50Pace7:59.80
Joseph's time.
Split 2:Distance0.000Time0:04.40Pace0:00.00
Cumilative:Distance0.891Time7:11.90Pace8:04.74
Jacob's time.
Split 3:Distance0.000Time0:02.70Pace0:00.00
Cumilative:Distance0.891Time7:14.60Pace8:07.77
 
Leg 8:Distance0.142Time1:08.00Pace7:58.87
Ran around trying to find William, Stephen, and Matthew.
Leg 9:Distance1.180Time11:07.90Pace9:26.02
Ran the course with Matthew.
Leg 10:Distance0.065Time0:31.30Pace8:01.54
Some extra running around.

Khaki Crocs 1 Miles: 14.78
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.320.000.000.0010.32

Fast Running Friend Workout - 2016-09-07 07:33:01
Workout Totals: Distance10.320Time1:20:32.30Pace7:48.25
Usual runs for everybody today except Joseph - he had a sore throat and ran only 3.
Leg 1:Distance4.000Time30:17.90Pace7:34.48
First 2 alone, the rest with Benjamin.
Leg 2:Distance1.020Time8:31.30Pace8:21.27
With William and Stephen.
Leg 3:Distance1.000Time7:39.70Pace7:39.70
With William.
Leg 4:Distance0.250Time2:13.70Pace8:54.80
With Matthew.
Leg 5:Distance4.050Time31:49.70Pace7:51.53
With Jacob.

Khaki Crocs 1 Miles: 10.32
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.290.000.000.0010.29

Fast Running Friend Workout - 2016-09-08 07:34:48
Workout Totals: Distance10.290Time1:21:56.90Pace7:57.83
Usual distances today except for Joseph who ran only 3 due to sore throat. Stephen got a new course record for the 2.04 course - 17:43. He is starting to deal with the hills better.
Leg 1:Distance4.000Time29:10.20Pace7:17.55
Part with Benjamin.
Leg 2:Distance2.040Time17:43.20Pace8:41.18
With Joseph and Stephen.
Leg 3:Distance1.000Time7:56.80Pace7:56.80
With Joseph and Jacob.
Leg 4:Distance0.250Time2:11.80Pace8:47.20
With Matthew, William, and Jacob.
Leg 5:Distance3.000Time24:54.90Pace8:18.30
With Jacob and William.

Khaki Crocs 1 Miles: 10.29
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 - 2016-09-09 07:21:02
Workout Totals: Distance8.000Time1:04:34.20Pace8:04.27
Usual runs for the kids. 8 for me and Benjamin - a bit of a taper before the Layton Classic 10 K.
Leg 1:Distance4.000Time33:47.90Pace8:26.98
With Joseph - part with Benjamin.
Leg 2:Distance4.000Time30:46.30Pace7:41.57
With Jacob.

Khaki Crocs 1 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Race: Layton Classic 10 K (6.214 Miles) 00:36:58, Place overall: 4, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.410.000.000.0010.41

Fast Running Friend Workout - 2016-09-10 07:26:50
Workout Totals: Distance10.414Time1:11:20.00Pace6:50.99
Layton Classic 10 K, 36:58, 4th overall, 2nd master, $50. Top finishers:

Benjamin Pachev 33:25.9
Brad Barton 34:40.7
Ken Richardson 35:37.9
Alexander Pachev 36:58.3
Robert Ellerbruch 38:00.9
Tracy Fifield M 38:51.8
Dan Kerns 40:01.5

This was Benjamin's first road race win. He got $100 for the effort.

The race was not as competitive as it was last year. Ken did it as a training run of sorts with the first slight net down mile in 5:24, then something around 5:33 or so for the next uphill mile - which was quite an effort for the grade, then coast to the finish.

Benjamin ran ahead from the start, and went through the first mile in 5:14. I ran with Ken and Brad in 5:24. I started feeling it was too aggressive for me, and backed off right after the mile. They kept going and tried to catch up to Benjamin. Ken did, and gapped him by about 5 seconds running like that to about 2 miles, after which Ken eased off and Benjamin moved ahead. Brad stayed somewhere between Ken and Benjamin.

I could only see Ken. I decided to take the hills easy given that Brad was unreachable, there was no threat from behind, and I recalled that last year my legs were shaking from the hills by the time I got to the top - and then I had to race Dennis.

At the end of the second mile I had a mishap. I tried my chip to my Croc with only one strap thinking that was good enough. But I was wrong. It fell off. I probably lost about 10 seconds running back to get the chip, plus some on the loss of rhythm. So my second mile was a gross 6:27.

On the positive side of things, after running 6:36 for the next mile my legs did not feel shaky. However, I was not able to speed up to anything spectacular and ran more or less the same pace as last year for the next three miles. The kick was not good, well, I sort of tried, but just could not shift to anything respectable. Last year I ran the kick in 1:11, this year it was 1:15. I suppose it really makes a difference if there is somebody breathing down my throat.

Nevertheless, I got $50 for the effort. Afterwards Benjamin and I got to cool-down and visit with Brad Barton and Tracy Fifield. Brad holds the world record for the oldest age to run sub 4:20 mile (48 years old, he is now 50). The funny thing is that even though Benjamin is 17 and Bart is 50, if he raced Benjamin in the mile today, he would have probably won, or at least it would have been an equal race. So Bart was a bit surprised to be gapped by more than a minute over a 10 K by a 17 year old kid that did not have super-speed in the mile.
Leg 1:Distance1.500Time12:32.50Pace8:21.67
Warm-up.
Leg 2:Distance6.214Time36:58.30Pace5:56.98
The race.
Split 1:Distance1.000Time5:24.80Pace5:24.80
Cumilative:Distance1.000Time5:24.80Pace5:24.80
Split 2:Distance1.000Time6:27.70Pace6:27.70
Cumilative:Distance2.000Time11:52.50Pace5:56.25
Split 3:Distance1.000Time6:36.60Pace6:36.60
Cumilative:Distance3.000Time18:29.10Pace6:09.70
Split 4:Distance1.000Time5:52.40Pace5:52.40
Cumilative:Distance4.000Time24:21.50Pace6:05.38
Split 5:Distance1.000Time5:33.40Pace5:33.40
Cumilative:Distance5.000Time29:54.90Pace5:58.98
Split 6:Distance1.000Time5:47.60Pace5:47.60
Cumilative:Distance6.000Time35:42.50Pace5:57.08
Split 7:Distance0.214Time1:15.80Pace5:54.21
Cumilative:Distance6.214Time36:58.30Pace5:56.98
 
Leg 3:Distance2.700Time21:49.20Pace8:04.89
Cool-down.

Khaki Crocs 1 Miles: 10.41
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
10.290.000.000.0010.29

Fast Running Friend Workout - 2016-09-12 07:47:47
Workout Totals: Distance10.295Time1:22:43.20Pace8:02.10
Usual 10 miles, usual distances for everybody.
Leg 1:Distance1.000Time7:44.00Pace7:44.00
With Benjamin.
Leg 2:Distance0.025Time0:13.60Pace9:04.00
False start with Matthew - he realized he had forgotten to go to the bathroom.
Leg 3:Distance0.250Time2:14.90Pace8:59.60
With Matthew for real.
Leg 4:Distance1.020Time8:51.50Pace8:41.08
With William and Stephen.
Leg 5:Distance1.000Time7:35.30Pace7:35.30
With William and Joseph.
Leg 6:Distance3.000Time25:19.50Pace8:26.50
With Joseph - his legs were hurting again.
Leg 7:Distance4.000Time30:44.40Pace7:41.10
With Jacob.

Khaki Crocs 1 Miles: 10.29
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.550.000.001.8610.41

Fast Running Friend Workout - 2016-09-13 07:30:24
Workout Totals: Distance10.410Time1:20:29.30Pace7:43.91
An easy run in the morning, kids ran less due to the cross-country race in the evening. Benjamin did 6, I did 7.5 - we are tapering for the marathon. Then the cross country race in the evening at the Kiwani's Park - 3K:

Benjamin - I forgot to bring his shorts so he ran in jeans, and I also instructed him to only put in about 10 K effort - 10:36
myself - 10:58
Joseph - 11:52
Jacob - 11:58
Jenny - 13:02
Julia - 13:18
William - 13:31
Stephen - 17:31

This time I did not get beat by any of the younger kids. I think the length was close to accurate. There was some wind but not too terrible.
Leg 1:Distance4.800Time36:22.90Pace7:34.77
Part with Benjamin.
Leg 2:Distance0.120Time1:01.30Pace8:30.83
False start with Matthew - he again forgot to go to the bathroom.
Leg 3:Distance0.500Time4:46.00Pace9:32.00
With Matthew.
Leg 4:Distance1.000Time8:11.40Pace8:11.40
With Joseph, Jacob and William.
Leg 5:Distance1.000Time7:58.00Pace7:58.00
With Joseph and Jacob.
Leg 6:Distance0.400Time3:28.10Pace8:40.25
Warm-up.
Leg 7:Distance2.460Time17:31.40Pace7:07.40
Race.
Split 1:Distance1.860Time10:58.80Pace5:54.19
Cumilative:Distance1.860Time10:58.80Pace5:54.19
My time.
Split 2:Distance0.050Time0:53.40Pace17:48.00
Cumilative:Distance1.910Time11:52.20Pace6:12.88
Joseph
Split 3:Distance0.000Time0:06.00Pace0:00.00
Cumilative:Distance1.910Time11:58.20Pace6:16.02
Jacob
Split 4:Distance0.100Time1:04.00Pace10:40.00
Cumilative:Distance2.010Time13:02.20Pace6:29.15
Jenny
Split 5:Distance0.000Time0:15.80Pace0:00.00
Cumilative:Distance2.010Time13:18.00Pace6:37.01
Julia
Split 6:Distance0.450Time4:13.40Pace9:23.11
Cumilative:Distance2.460Time17:31.40Pace7:07.40
Stephen.
 
Leg 8:Distance0.130Time1:10.20Pace9:00.00
To get to the car.

Khaki Crocs 1 Miles: 10.41
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.560.000.000.007.56

Fast Running Friend Workout - 2016-09-14 07:30:11
Workout Totals: Distance7.560Time59:23.00Pace7:51.30
7.5 total for me, 6 for Benjamin, moved Matthew to 0.5 a day to see how he would handle it (he ran a PR today). Otherwise usual distances for the kids.
Leg 1:Distance2.040Time16:02.50Pace7:51.81
With Benjamin
Leg 2:Distance1.020Time8:45.40Pace8:35.10
With Stephen.
Leg 3:Distance0.500Time4:21.30Pace8:42.60
With Matthew - new 0.5 mile PR (holding hand).
Leg 4:Distance4.000Time30:13.80Pace7:33.45
With Jacob.

Khaki Crocs 1 Miles: 7.56
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.540.000.000.006.54

Fast Running Friend Workout - 2016-09-15 07:24:40
Workout Totals: Distance6.540Time58:04.40Pace8:52.78
Another tapering day for me and Benjamin. He did 4, I did 6.5. Everybody else ran their usual distances.
Leg 1:Distance4.000Time33:52.70Pace8:28.18
With Benjamin and Joseph.
Leg 2:Distance2.040Time19:28.80Pace9:32.94
With Stephen.
Leg 3:Distance0.500Time4:42.90Pace9:25.80
With Matthew.

Khaki Crocs 1 Miles: 6.54
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.560.000.000.006.56

Fast Running Friend Workout - 2016-09-16 07:33:49
Workout Totals: Distance6.560Time52:08.60Pace7:56.92
I ran 6.5, Benjamin did 4, younger kids ran their usual distances. Benjamin and I are tapering for the Top of Utah Marathon tomorrow. Matthew set a new 0.5 record (holding hand) 4:14 - (2:10, 2:04).
Leg 1:Distance4.000Time31:27.40Pace7:51.85
With Benjamin and Jacob.
Leg 2:Distance0.040Time0:23.50Pace9:47.50
False start with Matthew.
Leg 3:Distance1.020Time8:51.50Pace8:41.08
With William and Stephen.
Leg 4:Distance1.000Time7:11.80Pace7:11.80
With William.
Leg 5:Distance0.500Time4:14.40Pace8:28.80
With Matthew.

Khaki Crocs 1 Miles: 6.56
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Race: Top of Utah Marathon (26.219 Miles) 02:41:34, Place overall: 7, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.6026.220.000.0026.82

Fast Running Friend Workout - 2016-09-17 05:27:26
Workout Totals: Distance26.820Time2:47:27.90Pace6:14.64
Top of Utah Marathon, 2:41:34, 7th overall, 1st master, $300.

This was my 18th time running the race - I have run it every single year. This year was different because Benjamin was running it as well. We followed our plan - to run together to mile 15, after which he would to ahead to see what he could do. He managed to do quite well - 2:35:45 finishing 4th ($400) in spite of getting lost around mile 23 and adding 0.24 miles which would have taken him around 1:30 at that point. I mapped it out: course{Benjamin's TOU detour}.

Top Finishers:

Brett Hales 2:23:55
Jason Holt 2:29:17
Ken Richardson 2:29:55
Our "ultramarathoner" Benjamin - 2:35:45
Jesse Dunn 2:37:46
Kyle Petersen 2:38:18

When I finished the first thing I did was to find Benjamin and ask him if he ran 2:37 as that is what I wrote on the form, and that is what I thought he would have run based on the splits. I was pleasantly surprised to hear his actual time especially given the detour (initially he told me he lost about 1 minute), and was even happier after I measured it on the Course Tool. So really no wall somehow. I suppose it goes to show that speed overprovisioning works. If you have good overall health and just get fast enough in the half and you pace yourself for a slower full, you could trick the wall - even if you are only 17, you are running only 65 miles a week, and you have previously run 20 miles only twice.
Leg 1:Distance0.600Time5:54.50Pace9:50.83
Warm-up.
Leg 2:Distance26.220Time2:41:33.40Pace6:09.69
The race.
Split 1:Distance1.000Time5:43.60Pace5:43.60
Cumilative:Distance1.000Time5:43.60Pace5:43.60
With Benjamin, Jake, and Kyle Petersen. Brett Hales, Jesse Dunn, Ken Richardson, and Jason Holt went ahead hitting the mile in around 5:38 or so.
Split 2:Distance1.000Time5:47.40Pace5:47.40
Cumilative:Distance2.000Time11:31.00Pace5:45.50
Same.
Split 3:Distance1.000Time5:40.50Pace5:40.50
Cumilative:Distance3.000Time17:11.50Pace5:43.83
I think around here Kyle dropped back.
Split 4:Distance1.000Time5:42.70Pace5:42.70
Cumilative:Distance4.000Time22:54.20Pace5:43.55
Same.
Split 5:Distance1.000Time5:53.30Pace5:53.30
Cumilative:Distance5.000Time28:47.50Pace5:45.50
Benjamin told me that he thought the pace was too fast. It did not feel too fast to me, but I knew it was as I had no indicators of being able to run anywhere near 2:30, and it was not likely that I was that fit. I suspected it was not too fast for Benjamin, but I decided to back off anyway just in case.
Split 6:Distance1.000Time5:59.00Pace5:59.00
Cumilative:Distance6.000Time34:46.50Pace5:47.75
The course flattens out a bit here. Kyle Petersen caught up, I wanted to go with him, Benjamin did not, so we did not.
Split 7:Distance1.000Time6:08.50Pace6:08.50
Cumilative:Distance7.000Time40:55.00Pace5:50.71
This mile is at 5200 elevation and actually has no net drop. Plus I think we got too cautious.
Split 8:Distance1.000Time5:53.50Pace5:53.50
Cumilative:Distance8.000Time46:48.50Pace5:51.06
Got our bottles, drank them for 2 minutes as planned. The course starts going downhill here.
Split 9:Distance1.000Time5:54.50Pace5:54.50
Cumilative:Distance9.000Time52:43.00Pace5:51.44
For some reason around here the pace started feeling hard for me - although still sustainable.
Split 10:Distance1.000Time5:54.80Pace5:54.80
Cumilative:Distance10.000Time58:37.80Pace5:51.78
More or less same as 9.
Split 11:Distance1.000Time5:58.20Pace5:58.20
Cumilative:Distance11.000Time1:04:36.00Pace5:52.36
Slower here for some reason.
Split 12:Distance1.000Time5:47.60Pace5:47.60
Cumilative:Distance12.000Time1:10:23.60Pace5:51.97
We got some tailwind.
Split 13:Distance1.000Time6:03.20Pace6:03.20
Cumilative:Distance13.000Time1:16:26.80Pace5:52.83
Benjamin took a VPB. I kept running easing off a bit to make it easy for him to catch up. He was delayed by about 15 seconds and closed it fast. Hopefully not too fast.
Split 14:Distance1.000Time5:55.60Pace5:55.60
Cumilative:Distance14.000Time1:22:22.40Pace5:53.03
Got into a groove. At least Benjamin did. For me the pace felt hard, but I had to get Benjamin to 15 in the promised time (1:28), so I kept pushing.
Split 15:Distance1.000Time5:55.10Pace5:55.10
Cumilative:Distance15.000Time1:28:17.50Pace5:53.17
Last mile with Benjamin. As soon as we hit the 15 marker I sent him on his way.
Split 16:Distance1.000Time6:07.60Pace6:07.60
Cumilative:Distance16.000Time1:34:25.10Pace5:54.07
Eased off, losing the drive, getting concerned.
Split 17:Distance1.000Time6:16.80Pace6:16.80
Cumilative:Distance17.000Time1:40:41.90Pace5:55.41
Got even more concerned.
Split 18:Distance1.000Time6:25.00Pace6:25.00
Cumilative:Distance18.000Time1:47:06.90Pace5:57.05
Got the bottle, drank some pickle juice, and some dextrose + EmergenC.
Split 19:Distance1.000Time6:26.80Pace6:26.80
Cumilative:Distance19.000Time1:53:33.70Pace5:58.62
This was encouraging as this mile was uphill. I was surprised.
Split 20:Distance1.000Time6:48.60Pace6:48.60
Cumilative:Distance20.000Time2:00:22.30Pace6:01.12
Thought maybe I was just starting to run out of fuel early, so grabbed some Gatorade for extra fuel, but it seems like it made it worse - this mile should have been at least under 6:30 if I had run it with the same quality as the one before.
Split 21:Distance1.000Time6:24.90Pace6:24.90
Cumilative:Distance21.000Time2:06:47.20Pace6:02.25
This is a downhill mile. Adjusting for the grade probably equivalent in quality to the one before. At his point I was thinking 2:43.
Split 22:Distance1.000Time6:46.80Pace6:46.80
Cumilative:Distance22.000Time2:13:34.00Pace6:04.27
This one was better than I expected from the earlier splits - slight uphill.
Split 23:Distance1.000Time6:43.40Pace6:43.40
Cumilative:Distance23.000Time2:20:17.40Pace6:05.97
Now expected. Realizing that I would be running closer to 2:42 now.
Split 24:Distance1.000Time6:27.00Pace6:27.00
Cumilative:Distance24.000Time2:26:44.40Pace6:06.85
Decent, now downhill.
Split 25:Distance1.000Time6:50.10Pace6:50.10
Cumilative:Distance25.000Time2:33:34.50Pace6:08.58
Uphill, decent. Actually felt quite strong, just could not shift gears.
Split 26:Distance1.050Time6:54.60Pace6:34.86
Cumilative:Distance26.050Time2:40:29.10Pace6:09.64
Long mile - mile marker 26 was misplaced, but I knew about it. Still it would have been nice for it to have been in the right place. I actually pulled out Demetrio's certification document from the USATF website and it says the correct location of mile 26 is the east side of the driveway of 281 E 200 S. The official marker is somewhere on 300 E at maybe 180 S or so.
Split 27:Distance0.170Time1:04.30Pace6:18.24
Cumilative:Distance26.220Time2:41:33.40Pace6:09.69
Kick.
 

Khaki Crocs 1 Miles: 26.82
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(3)
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
8.500.000.000.008.50

Fast Running Friend Workout - 2016-09-19 07:45:10
Workout Totals: Distance8.500Time1:12:14.10Pace8:29.89
Today was our recovery day from the marathon. I did a total of 8.5. Benjamin did 1 in the morning and 1 at night with Jenny. Jenny was recovering from a fever, did only 1 mile. Julia did 4, Jacob was recovering from stomach bug, did only 3. I suspect William might be getting something so I had him run only 1. Usual distances for everybody else.
Leg 1:Distance1.000Time9:03.70Pace9:03.70
With Benjamin, William, and Stephen.
Leg 2:Distance0.500Time4:41.70Pace9:23.40
With Matthew.
Leg 3:Distance3.000Time24:52.70Pace8:17.57
With Jacob.
Leg 4:Distance4.000Time33:36.00Pace8:24.00
With Joseph.

Khaki Crocs 1 Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.270.000.000.629.89

Fast Running Friend Workout - 2016-09-20 08:06:03
Workout Totals: Distance9.895Time1:17:17.20Pace7:48.64
We did an easy run in the morning and then race in the Kiwani's Park series in the evening. I ran a total of about 9.5 miles. Benjamin ran 2 in the morning and about 1.5 in the evening. Jenny was not feeling 100%, ran only 1 in the morning, and raced in the evening. Julia did 2 in the morning. Joseph and Jacob each did 2 in the morning, William and Stephen 1. Matthew just race. The race was 1 K. Times:

Benjamin 3:01
myself 3:18
Joseph 3:29
Jacob 3:36
Julia 3:46
Jenny 3:49
William 3:54 (might have taken a short cut as there was some confusion)
Stephen 5:10 (not a good race for him, had some stomach issues and let those get to him)
Matthew 5:11 (holding hand)
Sarah got through the distance, but I am not sure what time she had.

The original plan was for Benjamin to just run with Jenny or Julia, but his legs felt better and he decided to run it hard. Based on the time spread I think the distance was correct this time.

I was happy with how I felt. The first 300 meters or so I was stuck behind the kids that started out fast and then slowed down. Then I finally got out of the crowd and was able to go. In spite of the marathon on Saturday I felt strong both physically and mentally - actually those often go together as they are driven by the same hormones.

I ran with Matthew after finishing my race.
Leg 1:Distance1.000Time8:30.70Pace8:30.70
With Benjamin, William, Stephen, and Matthew.
Leg 2:Distance1.000Time7:56.70Pace7:56.70
With Benjamin.
Leg 3:Distance2.040Time16:31.50Pace8:06.03
With Joseph.
Leg 4:Distance2.040Time16:01.50Pace7:51.32
With Jacob.
Leg 5:Distance2.040Time15:00.70Pace7:21.52
Alone.
Leg 6:Distance0.382Time3:03.10Pace7:59.32
Cross-country warm-up.
Leg 7:Distance0.772Time5:01.80Pace6:30.93
Cross-country race.
Split 1:Distance0.621Time3:18.60Pace5:19.81
Cumilative:Distance0.621Time3:18.60Pace5:19.81
My time.
Split 2:Distance0.000Time0:27.90Pace0:00.00
Cumilative:Distance0.621Time3:46.50Pace6:04.73
Julia.
Split 3:Distance0.000Time0:02.90Pace0:00.00
Cumilative:Distance0.621Time3:49.40Pace6:09.40
Jenny.
Split 4:Distance0.151Time1:12.40Pace7:59.47
Cumilative:Distance0.772Time5:01.80Pace6:30.93
To the start of Matthew's race.
 
Leg 8:Distance0.621Time5:11.20Pace8:21.13
With Matthew.

Khaki Crocs 1 Miles: 9.89
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.090.000.000.0011.09

Fast Running Friend Workout - 2016-09-21 07:45:15
Workout Totals: Distance11.090Time1:30:15.90Pace8:08.36
Usual day. Total of 11. Benjamin did 3, Jenny 3, everybody else usual distances.
Leg 1:Distance3.050Time24:34.30Pace8:03.38
With Benjamin, first mile with Grant in 7:52.
Leg 2:Distance4.000Time32:37.90Pace8:09.48
With Joseph.
Leg 3:Distance0.500Time4:42.90Pace9:25.80
With Jacob and Matthew.
Leg 4:Distance1.020Time8:35.10Pace8:25.00
With Jacob, William, and Stephen.
Leg 5:Distance1.020Time8:00.60Pace7:51.18
With Jacob and William.
Leg 6:Distance1.500Time11:45.10Pace7:50.07
With Jacob.

Khaki Crocs 1 Miles: 11.09
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.130.000.000.0011.13

Fast Running Friend Workout - 2016-09-22 07:38:49
Workout Totals: Distance11.130Time1:30:34.60Pace8:08.28
Usual day. Jenny did 4, Julia 4, Joseph and Jacob 4, William 3, Stephen 2, Matthew 0.5, Benjamin 7. I did 11+.
Leg 1:Distance0.550Time4:21.70Pace7:55.82
Ran out to meet Benjamin, met him earlier than I expected.
Leg 2:Distance3.000Time23:56.70Pace7:58.90
With William and Joseph.
Leg 3:Distance1.000Time7:27.20Pace7:27.20
With Joseph.
Leg 4:Distance2.040Time18:22.50Pace9:00.44
With Stephen.
Leg 5:Distance0.040Time0:26.00Pace10:50.00
False start with Matthew - same reason as usual - he remembered he had not gone to the bathroom.
Leg 6:Distance0.500Time4:50.90Pace9:41.80
With Matthew for real.
Leg 7:Distance4.000Time31:09.60Pace7:47.40
With Jacob.

Khaki Crocs 1 Miles: 11.13
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.050.001.500.009.55

Fast Running Friend Workout - 2016-09-23 08:01:17
Workout Totals: Distance9.546Time1:13:39.70Pace7:42.99
Benjamin did 8, I did 9.5, Stephen 2, otherwise usual distances for everybody.

Did time trials with the kids today, but it was not a great day for some reason. It was windy, officially 11 mph south wind, so headwind on the home stretch. It did not bother me, but it did bother the kids, I think.

First I paced Joseph and Jacob in the mile. Their opening 200 was great, 41 seconds at 209.34 mark. After that they settled into a slower pace and never recovered. So 82 (Joseph), 83 Jacob in the first lap (after doing the headwind duty), then 87 for both, then at the end of the third lap I moved forward, caught up to Joseph (86 for that lap for him), and took over trying to give him the last chance to get his mile PR. He hung on through the first 100 of the kick in 19, then started fading a bit but was still in contact with 200 to go (5:07 for me, maybe 5:08 for him). And then once we turned into the wind he just did not have it - I had to slow down to what felt like a jog just to let him catch up. So Joseph ended up with 5:41.9, Jacob 5:47.6.

William did a 400. He opened in 18, then 38 at 200. I thought wow, we will crack 80, or at least be close. I still thought that with 59 at 300. And then he hit the wind and just could not move finishing in 86.2. I thought maybe it was mental and had him try again after some rest while also starting him slower. He did not do better- 40 at 200, 63 at 300, and finished in 88.8. So maybe I underestimated the wind.
Leg 1:Distance1.050Time9:40.80Pace9:13.14
Warm-up with all of the little boys (Matthew and Mary in the stroller).
Leg 2:Distance1.000Time5:47.60Pace5:47.60
Joseph and Jacob's mile time trial.
Split 1:Distance1.000Time5:41.90Pace5:41.90
Cumilative:Distance1.000Time5:41.90Pace5:41.90
Joseph.
Split 2:Distance0.000Time0:05.70Pace0:00.00
Cumilative:Distance1.000Time5:47.60Pace5:47.60
Jacob.
 
Leg 3:Distance0.248Time1:26.20Pace5:47.58
William's first 400.
Leg 4:Distance0.248Time1:28.80Pace5:58.06
William's 400 try 2.
Leg 5:Distance1.000Time8:40.20Pace8:40.20
Back home with everybody (including the stroller).
Leg 6:Distance6.000Time46:36.10Pace7:46.02
With Jenny.

Nike Double Stroller Miles: 2.00Khaki Crocs 1 Miles: 9.54
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.330.001.250.0016.58

Fast Running Friend Workout - 2016-09-24 08:40:30
Workout Totals: Distance16.580Time2:07:00.20Pace7:39.60
Total of 16.5. Benjamin did 9.5, Julia had a breast infection, could only run 0.5. Otherwise usual distances for the kids.

Benjamin and I did a small workout. Well, I had him pace me through mine. 2x1.25, first up the canyon, second down, with a long recovery. My goal was to run 7:20 for the uphill and 6:40 for the downhill. I was pleasantly surprised with how strong I felt. Uphill we ran 7:15 (90,86,86,88,85), down 6:31 (78,80,79,78,76). I felt very strong at the end of the last one, but could not go faster than 76. But 78 felt good, and 80 felt very good.

It was raining. Benjamin picked up a minor cold from this. He always does during the first temperature change in the fall and when it gets warm, then cold and wet again in the spring. Not sure what to do about. It does not seem to matter how much we cut the training, he still gets it. He recovers in a week or so. So I figure still do workouts, just make them mild.

This time it was different as he ran a marathon a week ago, so his immune system was weaker. But he has gotten this without any major stressors before.
Leg 1:Distance2.280Time17:30.00Pace7:40.53
Warm-up.
Leg 2:Distance1.250Time7:15.00Pace5:48.00
Uphill interval.
Leg 3:Distance2.440Time18:30.00Pace7:34.92
Recovery.
Leg 4:Distance1.250Time6:31.00Pace5:12.80
Downhill interval.
Leg 5:Distance2.280Time17:15.00Pace7:33.95
Back to the house.
Leg 6:Distance2.040Time18:46.80Pace9:12.35
With Stephen, Joseph, Jacob, and William.
Leg 7:Distance2.040Time17:03.40Pace8:21.67
Same company without Stephen.
Leg 8:Distance1.000Time7:47.60Pace7:47.60
With Jacob.
Leg 9:Distance0.500Time4:35.10Pace9:10.20
With Matthew.
Leg 10:Distance1.000Time7:22.40Pace7:22.40
With Joseph.
Leg 11:Distance0.500Time4:23.90Pace8:47.80
With Julia.

Khaki Crocs 1 Miles: 16.58
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
10.520.000.000.0010.52

Fast Running Friend Workout - 2016-09-26 07:30:13
Workout Totals: Distance10.520Time1:25:22.10Pace8:06.89
Usual day. 10.5 total for me. Usual distances for the kids - with some exceptions. Benjamin did only 6.5 + some running around campus. Julia could only do 1 mile.
Leg 1:Distance4.000Time33:21.80Pace8:20.45
With Joseph - part with Benjamin.
Leg 2:Distance4.000Time30:34.00Pace7:38.50
With Jacob.
Leg 3:Distance1.020Time8:49.90Pace8:39.51
With William and Stephen.
Leg 4:Distance1.000Time7:56.30Pace7:56.30
With William.
Leg 5:Distance0.500Time4:40.10Pace9:20.20
With Matthew.

Khaki Crocs 1 Miles: 10.52
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.760.000.002.4812.24

Fast Running Friend Workout - 2016-09-27 07:56:08
Workout Totals: Distance12.242Time1:34:26.50Pace7:42.87
Today the kids ran a little bit in the morning, I ran a total of 8. Benjamin only 2, still has that cold. Then in the evening we raced 4 K cross-country at the Kiwani's Park. Times:

Benjamin 14:02 (started out a bit slower, then pushed in the last mile, but did not have much juice)
me 15:02
Joseph 16:27
Jacob 16:50
Jenny 18:34
William 19:57
Stephen 24:46

Julia was still not feeling well, so she just paced Stephen. Not sure how accurate the course was, for some reason everybody got slow times. In any case, if we are to say that my 15:02 is worth 17:20 5 K in Draper Days, then we end up with the following conversions ( Perl script included):

perl -ne 'if(/(\w+) (\d+)\:(\d+)/) {$t=($2*60+$3)/(15*60+2)*(17*60+20); $s = $t % 60; $m = int($t/60); printf("$1 %02d:%02d\n", $m, $s); }' /tmp/data.txt
Benjamin 16:10
me 17:20
Joseph 18:58
Jacob 19:24
Jenny 21:24
William 23:00
Stephen 28:33

If we say my effort was worth 17:10, then:

Benjamin 16:01
me 17:10
Joseph 18:47
Jacob 19:13
Jenny 21:12
William 22:46
Stephen 28:16

We had two very talented runners in the race - Creed and Davin Thompson, both 13 years old. Training background according to their mother Jenni just playing soccer. But in spite of the lack of experience and training they paced themselves very well. As usual there was a pack of kids starting out faster than me that I passed after about half a mile into the race. Thompson brothers were not in that pack - they were behind me. They trailed me for the entire race being maybe 5 seconds back. Then in the last quarter they pulled up and passed me. I thought they were both gone, but I was able to pass one of them on the home stretch. Very different - usually if a kid is not ahead of me half way through a race he does not end up ahead at the finish. At the same time if a kid is a head of me with 100 to go, he usually gets further ahead. Not this time.

I wonder how fast Davin and Creed can get with proper consistent training and good recovery. They just ran an equivalent of about 17:20 honest road course in Utah 5 K at the age of 13 with no consistent regimen. I told their mother assuming good training I was definitely expecting to see them in the trials in the marathon, with a very good possibility of being in contention for the team. Of course, lots of things can go wrong between 13 and adult, but assuming a good training/recovery regimen with a healthy mental approach, I do not think I am too far off. That said, good training/recovery is the one thing that too frequently does not happen, but I certainly hope it will be different in their case.
Leg 1:Distance2.040Time16:39.70Pace8:10.05
With Benjamin and Grant.
Leg 2:Distance0.500Time4:43.70Pace9:27.40
With Jacob and Matthew.
Leg 3:Distance1.500Time11:50.60Pace7:53.73
With Jacob.
Leg 4:Distance2.040Time16:51.90Pace8:16.03
With Joseph.
Leg 5:Distance2.040Time13:42.90Pace6:43.38
Alone.
Leg 6:Distance0.732Time5:51.40Pace8:00.05
Warm-up before cross-country.
Leg 7:Distance3.390Time24:46.30Pace7:18.44
The race.
Split 1:Distance2.480Time15:02.40Pace6:03.87
Cumilative:Distance2.480Time15:02.40Pace6:03.87
My time.
Split 2:Distance0.000Time1:25.00Pace0:00.00
Cumilative:Distance2.480Time16:27.40Pace6:38.15
Joseph
Split 3:Distance0.000Time0:23.10Pace0:00.00
Cumilative:Distance2.480Time16:50.50Pace6:47.46
Jacob
Split 4:Distance0.200Time1:43.70Pace8:38.50
Cumilative:Distance2.680Time18:34.20Pace6:55.75
Jenny
Split 5:Distance0.160Time1:23.10Pace8:39.38
Cumilative:Distance2.840Time19:57.30Pace7:01.58
William
Split 6:Distance0.550Time4:49.00Pace8:45.45
Cumilative:Distance3.390Time24:46.30Pace7:18.44
Stephen
 

Khaki Crocs 1 Miles: 12.24
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.040.000.000.0010.04

Fast Running Friend Workout - 2016-09-28 07:41:12
Workout Totals: Distance10.040Time1:20:01.40Pace7:58.23
10 total. Benjamin still recovering from the cold, did only 4. Julia was feeling better, was able to run 2 miles. Joseph hurt his foot somehow and could only do 1 mile. Otherwise usual distances for the kids.
Leg 1:Distance1.020Time8:55.40Pace8:44.90
With Stephen.
Leg 2:Distance1.000Time8:07.00Pace8:07.00
With Grant and Benjamin.
Leg 3:Distance1.000Time7:56.70Pace7:56.70
With Benjamin.
Leg 4:Distance1.020Time8:35.60Pace8:25.49
With Joseph.
Leg 5:Distance4.000Time30:09.10Pace7:32.27
With Jacob.
Leg 6:Distance0.500Time4:19.20Pace8:38.40
With William and Matthew.
Leg 7:Distance1.500Time11:58.40Pace7:58.93
With William.

Khaki Crocs 1 Miles: 10.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2016-09-29 08:01:40
Workout Totals: Distance12.040Time1:38:17.60Pace8:09.83
Total of 12. Was planning on only 10, but when I had 2 left, Jenny still had 4 to go, and she did not want to run alone, so I ran all of it with her. Benjamin did 5 + some campus running, feeling better, but still not 100%. Otherwise usual distances for everybody.
Leg 1:Distance4.000Time31:46.70Pace7:56.68
With Joseph.
Leg 2:Distance0.500Time4:24.10Pace8:48.20
With Jacob, William, and Matthew.
Leg 3:Distance2.040Time18:09.20Pace8:53.92
With Jacob, Stephen, and William - part with Jenny.
Leg 4:Distance0.500Time3:47.80Pace7:35.60
With Jenny, William, and Jacob.
Leg 5:Distance1.000Time7:48.40Pace7:48.40
With Jenny and Jacob.
Leg 6:Distance4.000Time32:21.40Pace8:05.35
With Jenny.

Khaki Crocs 1 Miles: 12.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.370.061.420.008.85

Fast Running Friend Workout - 2016-09-30 08:25:24
Workout Totals: Distance8.847Time1:15:16.30Pace8:30.49
Benjamin did 6 + campus running, usual distance for everybody else. Joseph, Jacob, and William did mile time trials. Jacob and William got PRs - 5:41.0 and 6:31.7. Joseph missed it by a second - 5:39.7.

I gave Joseph and Jacob the rules of the game. I would let them set the pace in the first lap unless it got way too slow. Then would take over and run the second lap in 82. If they were lagging significantly by the end of the second lap, I would have them stop and the time trial would be over. The purpose of this was to teach them to run fast without the fear of fatigue. If you are slowing down in the third lap, it could very well be due legitimate fatigue. But if you are still a good 10 seconds slower than your 800 PR and you are slowing down in the second lap on a normal day, it is nothing other than fear.

So we had a good start in the first 200 with Joseph leading the way, then around 300 I saw the pace dropping, and took over. Joseph had an attitude and immediately stopped. I ignored him and just continued with Jacob. Our first lap was 83. I ran the second lap in 82 as promised, Jacob faithfully followed up to 600, then he started to doubt and let the gap develop, but he was only 1 second behind at 800, so 83 - 2:46. With 600 to go I had 3:31, Jacob 3:33, then I had 3:53 with 500 to go, he was 3:54. Do not recall exactly what we had at 1200 and with a lap to go, but I would estimate Jacob had 4:14 high (88 lap), and 4:17. He ran the last lap in 84 (43,41) and got his record by over 1 second, but barely missed the 5:40 barrier. We will try again next Friday.

Then I paced William. We opened in 1:33, then 1:38, and a plop to 1:44 with a kick in 1:33 (48,45), the balance going to the 9.34 meter tax. A very good PR, improvement by almost 5 seconds. However, still issues with fear in the third lap as evidenced by the fourth. With William, though, I am happy he is where he is - he has had some mental challenges, a doctor would probably diagnose him with something if we wanted to get a diagnosis. Leg-wise very talented, but will need some special nurturing to become mentally focused. He is only 7, though, so we have plenty of time.

Then I paced Joseph, though I was not happy that he made me run another fast mile. He opened in 83. I tried to take over at the start of the second lap, but he sped up and would not let me pass. I decided to not get into a sprinting match with him, and waited until we hit the headwind at 500. At that point I took over and blocked it, but Joseph now was worn out from his surge, so he could not follow. I hit 800 in 2:46 (83), Joseph had 2:47. At that point I considered just stopping him, but figured he is tough and might be able to recover enough to get the record. He almost made it, but was too late to respond and follow. 4:13 high at 1200 (85), 4:16 with a lap to go, 83 for the last lap.

Afterwards he was very upset, once he calmed down, we had a discussion about how Steve Prefontaine ended up without a medal in the 1972 5000 final. I explained to Joseph that running directly behind within an arms reach of your competitor is a position of strength that allows you to maintain the pace while expending less effort, and that runners who lead obsessively rather than only when they have to end up underperforming. I think this was a good lesson for Joseph.
Leg 1:Distance1.050Time9:43.80Pace9:16.00
Warm-up: Joseph, Jacob, William, and Stephen running, Matthew in the stroller.
Leg 2:Distance0.250Time2:24.60Pace9:38.40
With Matthew - no hand.
Leg 3:Distance0.250Time2:32.40Pace10:09.60
With Matthew - no hand.
Leg 4:Distance0.711Time5:41.00Pace7:59.61
Jacob's mile time trial.
Leg 5:Distance0.816Time6:31.70Pace8:00.02
William's mile time trial.
Leg 6:Distance0.708Time5:39.70Pace7:59.80
Joseph's mile time trial.
Leg 7:Distance0.062Time0:22.10Pace5:56.45
Stephen's 100.
Leg 8:Distance1.000Time9:36.40Pace9:36.40
Back to the house. Everybody running, Matthew in the stroller.
Leg 9:Distance1.000Time8:28.00Pace8:28.00
With Joseph and Jenny.
Leg 10:Distance3.000Time24:16.60Pace8:05.53
With Jenny.

Khaki Crocs 1 Miles: 8.85
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
248.9336.284.176.14295.52
Khaki Crocs 1 Miles: 295.50Nike Double Stroller Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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