Breaking the Wall

Rock the Canyon 10K

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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: 50.01 Month: 118.73 Year: 3700.49
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: 487.74
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
246.6925.8716.9613.33302.85
Navy Crocs 2 Miles: 68.93Neon Crocs 1 Miles: 233.92
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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
11.000.000.001.0012.00

Fast Running Friend Workout - 2019-09-02 07:27:56
Workout Totals: Distance12.000Time1:36:10.00Pace8:00.83
Salt City Mile, 5:15.8, 26th overall, 6th master. Approximate splits 73, 82, 79, 80. I had 5:14.9 on my watch, but somehow got 5:15.8 official chip time.

We ran the race as a whole family, and managed to average 5:59.8 reaching our goal of breaking 6:00.

Results in speed order:

Benjamin 4:40.8
Dad 5:15.8
Jacob 5:16.2
Joseph 5:16.3
William 5:52.9
Jenny 5:59.6
Stephen 6:13.1 (PR)
Julia 6:41.4
Matthew 6:46.3 (PR)
Sarah 7:55.2

Additionally, our friend Bonnie who also runs in Crocs ran 5:56.6.

Jason Lynch won with 4:23.4, Teren was second with 4:27.7 running in the open heat even though he is a master. Benjamin was 6th.

Nate Hornok won the master's heat in 4:50.7, Mark, who organized the race, was second in 5:02.5.

It felt good to run this fast. This was the first good race of the race for me. For some reason, even though my workouts showed that I should be able to match my last year's times, I have been consistently off those marks in races - until this one. Hopefully I will be able to pick it up from here and start racing better.

Ran a cool-down with the kids afterwards, and some more distance later in the evening.
Leg 1:Distance4.000Time31:43.80Pace7:55.95
Warm-up.
Leg 2:Distance1.000Time7:57.30Pace7:57.30
Race
Split 1:Distance1.000Time5:14.90Pace5:14.90
Cumilative:Distance1.000Time5:14.90Pace5:14.90
My time.
Split 2:Distance0.000Time2:42.40Pace0:00.00
Cumilative:Distance1.000Time7:57.30Pace7:57.30
Sarah.
 
Leg 3:Distance4.000Time32:00.00Pace8:00.00
Cool-down - some with the kids.
Leg 4:Distance1.000Time8:30.50Pace8:30.50
With Jenny.
Leg 5:Distance2.000Time15:58.40Pace7:59.20
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
10.000.000.000.0010.00

Fast Running Friend Workout - 2019-09-03 08:44:52
Workout Totals: Distance10.000Time1:15:10.40Pace7:31.04
10 total (8+2). Felt tired, decided to cut the mileage a bit. Usual distances for the kids, except Matthew decided to run 2 miles today.
Leg 1:Distance8.000Time59:23.30Pace7:25.41
Most of this alone, first 0.75 with William, Stephen, Jacob, and Matthew.
Leg 2:Distance2.000Time15:47.10Pace7:53.55
With Joseph and Jacob.

Navy Crocs 2 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.400.000.001.0012.40

Fast Running Friend Workout - 2019-09-04 08:29:02
Workout Totals: Distance12.400Time1:35:53.40Pace7:43.98
12 total (10+2). Today was a day of records. Joseph ran 4:57.1 down the canyon, Jacob 4:58.0 on the same course, William 5:21.4 - I paced William, Benjamin paced Joseph and Jacob. We played the rabbit chase with the 30 second head start for William, which he won. Next step is repeat those times on the track with no downhill.

Bella also got a record in 0.25 with 2:28.5.
Leg 1:Distance0.980Time7:45.80Pace7:55.31
With Benjamin, Joseph, Jacob, and William.
Leg 2:Distance1.000Time5:21.40Pace5:21.40
Paced William through 1 mile down the canyon.
Leg 3:Distance4.170Time33:21.50Pace7:59.98
With Benjamin, part with Joseph, William, and Jacob.
Leg 4:Distance2.000Time16:10.40Pace8:05.20
With Stephen and Matthew.
Leg 5:Distance2.000Time14:49.80Pace7:24.90
Alone.
Leg 6:Distance0.250Time2:28.50Pace9:54.00
With Bella.
Leg 7:Distance2.000Time15:56.00Pace7:58.00
With Joseph and Jacob.

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
11.050.000.000.0011.05

Fast Running Friend Workout - 2019-09-05 08:47:46
Workout Totals: Distance11.050Time1:29:33.60Pace8:06.30
11 total, Easy runs for everybody except Julia, who did a mile time trial on the track in 6:36.1. Usual distances for the most part. I felt tired, did a bit less - only 11.
Leg 1:Distance1.050Time9:15.20Pace8:48.76
Warm-up with Julia, Jacob, William, and Stephen.
Leg 2:Distance1.000Time6:36.10Pace6:36.10
Julia's mile time trial. William and Jacob helped pace.
Leg 3:Distance1.000Time9:08.60Pace9:08.60
Cool-down with Julia, William, Jacob, and Stephen.
Leg 4:Distance2.000Time15:59.60Pace7:59.80
With Jacob and Matthew.
Leg 5:Distance4.000Time31:53.10Pace7:58.27
With Joseph.
Leg 6:Distance2.000Time16:41.00Pace8:20.50
With Jenny and Joseph, I think.

Navy Crocs 2 Miles: 11.05
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 - 2019-09-06 09:31:40
Workout Totals: Distance8.000Time1:03:10.30Pace7:53.79
Usual distances for the kids, a taper for me and Benjamin - I did 8, he did 6.
Leg 1:Distance2.000Time15:53.90Pace7:56.95
With Jacob, William, Stephen and Matthew.
Leg 2:Distance2.000Time15:49.00Pace7:54.50
Same company without Matthew.
Leg 3:Distance4.000Time31:27.40Pace7:51.85
With Joseph.

Navy Crocs 2 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Race: Rock the Canyon 10K (6.214 Miles) 00:39:02, Place overall: 7, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.270.006.210.0015.48

Fast Running Friend Workout - 2019-09-07 07:29:26
Workout Totals: Distance15.479Time1:57:16.90Pace7:34.61
Rock the Canyon 10 K, 39:02, 7th overall, 5th master. Benjamin was 2nd with 34:40, $75.

Top finishers:

Place;Name;Gender;Age;Gun Time
1;Teren Jameson;M;42;34:20
2;Benjamin Pachev;M;20;34:40
3;Nate Fredrick;M;23;34:57
4;Nathan Hornok;M;41;35:50
5;Melchor Suaste;M;41;36:56
6;Mark Payne;M;46;38:30
7;Alexander Pachev;M;46;39:02
8;Samuel Clarke;M;21;39:57
9;Brian Grover;M;22;41:12
10;Scott Daw;M;34;41:31

The course was not conducive to fast times with uphill grades reaching over 8% in places. Additionally, the downhill lasted only about 1.5, followed by a grinding climb for 3.5 miles culminating in 8% grade that yielded an 7:23 mile for me.

One thing I found surprising is that I did better on 8% grade relative to Mark, while he did better than me on the downhill and on the gradual uphill. I did have a problem with the early part of the downhill - right before it I got a rock in my shoe, and even though I got it out, I was still trying to find the rhythm when the downhill started, and did not find it until it was almost over. The gap on the gradual milder grade with Mark was expected. But then, to my surprise, I started closing in the last mile when the grade got very steep. The last quarter mile was downhill, but there were a couple of very sharp turns, so I could not really capitalize on it.

Joseph and Jacob ran 8 miles, Benjamin did additional 6 at night, so both of us ended up with almost 16 for the day. Jenny did 6, Julia 5, William 6, Stephen 5, Matthew 2.
Leg 1:Distance1.000Time8:51.90Pace8:51.90
Warm-up
Leg 2:Distance6.214Time39:03.00Pace6:17.05
Race
Split 1:Distance1.000Time6:10.50Pace6:10.50
Cumilative:Distance1.000Time6:10.50Pace6:10.50
Split 2:Distance1.000Time5:28.30Pace5:28.30
Cumilative:Distance2.000Time11:38.80Pace5:49.40
Split 3:Distance1.000Time5:47.60Pace5:47.60
Cumilative:Distance3.000Time17:26.40Pace5:48.80
Split 4:Distance1.000Time6:34.10Pace6:34.10
Cumilative:Distance4.000Time24:00.50Pace6:00.12
Split 5:Distance1.000Time6:19.30Pace6:19.30
Cumilative:Distance5.000Time30:19.80Pace6:03.96
Split 6:Distance1.000Time7:23.00Pace7:23.00
Cumilative:Distance6.000Time37:42.80Pace6:17.13
Split 7:Distance0.214Time1:20.20Pace6:14.77
Cumilative:Distance6.214Time39:03.00Pace6:17.05
 
Leg 3:Distance2.265Time21:54.10Pace9:40.18
Cool-down.
Leg 4:Distance1.000Time8:03.60Pace8:03.60
With Jenny and William.
Leg 5:Distance5.000Time39:24.30Pace7:52.86
With Jenny.

Navy Crocs 2 Miles: 15.48
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
10.500.001.500.0012.00

Fast Running Friend Workout - 2019-09-09 08:16:53
Workout Totals: Distance12.000Time1:28:14.70Pace7:21.22
Usual day, usual distances, 12 total for me, I did a pickup for 1.5 at the end of 9 coming back to the house from the canyon in 8:51. Mary ran a mile in 9:36, and it would have been a record, except she tripped, stopped, and cried for a few minutes before starting again, so we do not count this as a record.
Leg 1:Distance9.000Time1:02:39.90Pace6:57.77
Alone.
Split 1:Distance7.500Time53:48.60Pace7:10.48
Cumilative:Distance7.500Time53:48.60Pace7:10.48
Split 2:Distance1.500Time8:51.30Pace5:54.20
Cumilative:Distance9.000Time1:02:39.90Pace6:57.77
Pickup at the end.
 
Leg 2:Distance1.000Time9:36.10Pace9:36.10
With Mary.
Leg 3:Distance2.000Time15:58.70Pace7:59.35
With Joseph and Jacob.

Neon Crocs 1 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
9.050.001.000.0010.05

Fast Running Friend Workout - 2019-09-10 09:18:27
Workout Totals: Distance10.050Time1:16:06.50Pace7:34.38
10 total (8+2). We attempted a mile time trial for Joseph, Jacob, William, and Stephen on the track, but it was windy, and everybody except Stephen was mentally not into it. I had a discussion with the boys about doing your best regardless of the conditions afterwards. William ran 5:59, Jacob did 5:37, Joseph DNF'ed after the first lap in 78, Stephen was the only one who put in an honest effort and was rewarded with 6:18.1 for it - 5 seconds off PR, but at least close and his second fastest time.
Leg 1:Distance1.050Time8:36.50Pace8:11.90
Warm-up with the boys.
Leg 2:Distance1.000Time5:59.70Pace5:59.70
Paced William on the track.
Leg 3:Distance1.000Time6:18.10Pace6:18.10
Paced Stephen with all of the boys except Matthew.
Leg 4:Distance1.000Time8:31.90Pace8:31.90
Cool-down.
Leg 5:Distance4.000Time31:17.20Pace7:49.30
With Benjamin.
Leg 6:Distance2.000Time15:23.10Pace7:41.55
With Joseph and Jacob.

Neon Crocs 1 Miles: 10.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.156.004.000.0016.15

Fast Running Friend Workout - 2019-09-11 08:17:57
Workout Totals: Distance16.150Time1:49:02.80Pace6:45.13
Total of 16+. "Sandwich" workout - warm-up, then 2x1 alternating directions down 5:37 (target 5:40), up 5:54 (target 6:10), then 6 mile tempo down in 36:06 (target 37:00), then 2x1 up in 5:59, down in 5:35. Benjamin was doing an easy run, but ran into me when I had 2 miles left in the 6 mile tempo, and paced me through it and the rest of the workout.

I planned on going 6:10 for the downhill tempo, started in 6:09, then 6:00 felt very natural, so I just kept it.

Usual distances for the kids.
Leg 1:Distance16.150Time1:49:02.80Pace6:45.13
Sandwich workout.
Split 1:Distance1.980Time15:00.70Pace7:34.90
Cumilative:Distance1.980Time15:00.70Pace7:34.90
Split 2:Distance1.000Time5:37.00Pace5:37.00
Cumilative:Distance2.980Time20:37.70Pace6:55.34
Down
Split 3:Distance1.000Time8:10.20Pace8:10.20
Cumilative:Distance3.980Time28:47.90Pace7:14.15
Split 4:Distance1.000Time5:54.20Pace5:54.20
Cumilative:Distance4.980Time34:42.10Pace6:58.09
Up
Split 5:Distance0.375Time3:00.50Pace8:01.33
Cumilative:Distance5.355Time37:42.60Pace7:02.52
Split 6:Distance6.000Time36:06.90Pace6:01.15
Cumilative:Distance11.355Time1:13:49.50Pace6:30.09
Down.
Split 7:Distance0.625Time5:40.50Pace9:04.80
Cumilative:Distance11.980Time1:19:30.00Pace6:38.16
Split 8:Distance1.000Time5:59.70Pace5:59.70
Cumilative:Distance12.980Time1:25:29.70Pace6:35.20
Up.
Split 9:Distance1.000Time8:43.80Pace8:43.80
Cumilative:Distance13.980Time1:34:13.50Pace6:44.40
Split 10:Distance1.000Time5:35.30Pace5:35.30
Cumilative:Distance14.980Time1:39:48.80Pace6:39.79
Down.
Split 11:Distance1.170Time9:14.00Pace7:53.50
Cumilative:Distance16.150Time1:49:02.80Pace6:45.13
 

Neon Crocs 1 Miles: 16.15
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 - 2019-09-12 08:37:49
Workout Totals: Distance12.000Time1:30:11.60Pace7:30.97
Total of 12 (9+3), easy pace, usual distances for the kids.
Leg 1:Distance9.000Time1:06:57.60Pace7:26.40
Alone.
Leg 2:Distance2.000Time15:51.80Pace7:55.90
With Joseph, William, and Jacob.
Leg 3:Distance1.000Time7:22.20Pace7:22.20
Alone.

Neon Crocs 1 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
11.000.000.000.0011.00

Fast Running Friend Workout - 2019-09-13 08:39:09
Workout Totals: Distance11.000Time1:23:59.40Pace7:38.13
Total of 11 (9+2). Easy pace. Usual distances for everybody except Stephen who ran only 2 miles due to a sore throat.
Leg 1:Distance2.000Time15:44.30Pace7:52.15
With Matthew, Jacob, William, and Stephen.
Leg 2:Distance2.000Time14:31.00Pace7:15.50
With Jacob, and William.
Leg 3:Distance5.000Time38:08.40Pace7:37.68
With Jenny.
Leg 4:Distance2.000Time15:35.70Pace7:47.85
With Benjamin.

Neon Crocs 1 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.008.000.000.0016.00

Fast Running Friend Workout - 2019-09-14 07:49:42
Workout Totals: Distance16.000Time1:50:27.80Pace6:54.24
16 total. Ran with Chad and Benjamin. Warm-up of 8 miles up the canyon from the house to a bit past Vivian Park, then a tempo back at what felt like a reasonable marathon pace. Came back in 47:52 at sub-6:00 average. Felt good, the run did not take as much out of me as I thought it would - especially with the "sandwich" on Wednesday. Chad was struggling in the last two miles, I think he was low on fuel, so I slowed down the pace enough for him to survive, but it was still brisk enough to stay ahead of the 6:00. Last uphill mile in 6:12.

Benjamin did the sandwich workout on Thursday, the same one I did on Wednesday, so he was sluggish today. He ran 45:02 running around 5:40 down the canyon, but then he showed that he really had some serious juice with the last uphill mile in 5:22.

The kids did their usual Saturday distances. Stephen recovered from the sore throat enough to run 7:30 pace for 5 miles.
Leg 1:Distance8.000Time1:02:35.00Pace7:49.38
Warm-up.
Leg 2:Distance8.000Time47:52.80Pace5:59.10
Tempo.

Neon Crocs 1 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, 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
12.000.000.000.0012.00

Fast Running Friend Workout - 2019-09-16 08:29:39
Workout Totals: Distance12.000Time1:34:07.60Pace7:50.63
Total of 12, easy runs, more or less usual distances for everybody.
Leg 1:Distance2.000Time15:47.00Pace7:53.50
I think this was with Matthew, Jacob, William, and Stephen.
Leg 2:Distance7.000Time55:00.60Pace7:51.51
Alone, part with Benjamin.
Leg 3:Distance3.000Time23:20.00Pace7:46.67
With Joseph and Jacob.

Neon Crocs 1 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
8.150.000.003.7511.90

Fast Running Friend Workout - 2019-09-17 08:54:26
Workout Totals: Distance11.905Time1:24:48.10Pace7:07.39
Did 6x0.625 with 0.125 recovery workout with the target of 3:30/1:00, ended up a bit faster. Kids ran easy on their own. Benjamin picked up some kind of sickness, was not feeling well, ran only 4 miles in the morning, then felt better at night, ran 5.
Leg 1:Distance1.000Time7:22.10Pace7:22.10
Alone.
Leg 2:Distance1.860Time15:01.30Pace8:04.57
Warm-up, part with Jacob.
Leg 3:Distance4.375Time25:45.70Pace5:53.30
Workout.
Split 1:Distance0.625Time3:27.00Pace5:31.20
Cumilative:Distance0.625Time3:27.00Pace5:31.20
Split 2:Distance0.125Time0:58.80Pace7:50.40
Cumilative:Distance0.750Time4:25.80Pace5:54.40
Split 3:Distance0.625Time3:30.40Pace5:36.64
Cumilative:Distance1.375Time7:56.20Pace5:46.33
Split 4:Distance0.125Time0:58.50Pace7:48.00
Cumilative:Distance1.500Time8:54.70Pace5:56.47
Split 5:Distance0.625Time3:29.40Pace5:35.04
Cumilative:Distance2.125Time12:24.10Pace5:50.16
Split 6:Distance0.125Time0:59.20Pace7:53.60
Cumilative:Distance2.250Time13:23.30Pace5:57.02
Split 7:Distance0.625Time3:27.30Pace5:31.68
Cumilative:Distance2.875Time16:50.60Pace5:51.51
Split 8:Distance0.125Time0:59.50Pace7:56.00
Cumilative:Distance3.000Time17:50.10Pace5:56.70
Split 9:Distance0.625Time3:28.60Pace5:33.76
Cumilative:Distance3.625Time21:18.70Pace5:52.74
Split 10:Distance0.125Time0:59.10Pace7:52.80
Cumilative:Distance3.750Time22:17.80Pace5:56.75
Split 11:Distance0.625Time3:27.90Pace5:32.64
Cumilative:Distance4.375Time25:45.70Pace5:53.30
 
Leg 4:Distance2.670Time21:04.70Pace7:53.67
Cool-down.
Leg 5:Distance2.000Time15:34.30Pace7:47.15
With Joseph, Jacob, and I think Benjamin.

Neon Crocs 1 Miles: 11.90
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.000.2512.00

Fast Running Friend Workout - 2019-09-18 08:17:55
Workout Totals: Distance12.000Time1:32:37.10Pace7:43.09
Total of 12, mostly easy runs. Some sore throats today, so a bit less distance for Joseph and Jacob.
Leg 1:Distance4.000Time31:35.80Pace7:53.95
With William and Stephen, did 0.25 with William in 73.6 down the canyon.
Split 1:Distance2.110Time16:56.30Pace8:01.66
Cumilative:Distance2.110Time16:56.30Pace8:01.66
Split 2:Distance0.250Time1:13.60Pace4:54.40
Cumilative:Distance2.360Time18:09.90Pace7:41.82
Split 3:Distance1.640Time13:25.90Pace8:11.40
Cumilative:Distance4.000Time31:35.80Pace7:53.95
 
Leg 2:Distance4.000Time29:57.00Pace7:29.25
Alone.
Leg 3:Distance1.000Time6:34.20Pace6:34.20
Alone.
Leg 4:Distance1.000Time8:31.00Pace8:31.00
With Matthew and Jacob.
Leg 5:Distance2.000Time15:59.10Pace7:59.55
With Joseph and Jacob.

Neon Crocs 1 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
10.000.000.000.0010.00

Fast Running Friend Workout - 2019-09-19 08:17:04
Workout Totals: Distance10.000Time1:14:59.90Pace7:29.99
A bit of a taper. Total of 10. Kids ran on their own for the most part.
Leg 1:Distance8.000Time58:58.70Pace7:22.34
Leg 2:Distance1.000Time7:33.80Pace7:33.80
Do not remember who this was with.
Leg 3:Distance1.000Time8:27.40Pace8:27.40
With Matthew and Julia, if I remember right.

Neon Crocs 1 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2019-09-20 08:48:28
Workout Totals: Distance8.000Time59:53.30Pace7:29.16
Total of 8. A bit of a taper before the 5 K tomorrow. Kids also ran reduced mileage. Matthew recovered from the cold enough to be able to run sub-8:00 again.
Leg 1:Distance7.000Time51:57.30Pace7:25.33
Alone.
Leg 2:Distance1.000Time7:56.00Pace7:56.00
With Matthew, and I think somebody else, maybe Jacob.

Neon Crocs 1 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Race: Logan City 5K (3.107 Miles) 00:17:49, Place overall: 4, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.030.000.003.1115.14

Fast Running Friend Workout - 2019-09-21 06:53:57
Workout Totals: Distance15.133Time1:53:09.70Pace7:28.67
Logan City 5 K, 17:49, 4th overall, 3rd master. Benjamin won with 15:50. Nate Hornok was 2nd with 16:14, then Mark 17:32. Joseph and Jacob had colds, both struggled, Joseph got 18:38, Jacob 19:14.

William and Stephen got lost on the course. Stephen turned around soon enough to finish some unknown distance greater than 5 K in 25:06. William, however, went further, and ended up running over 10 miles taking 1:14 to cover the distance.

When we got home, Benjamin, Jenny, and I ran some more miles.
Leg 1:Distance1.250Time9:35.40Pace7:40.32
Warm-up.
Leg 2:Distance3.107Time19:14.80Pace6:11.68
The race.
Split 1:Distance3.107Time17:48.80Pace5:44.00
Cumilative:Distance3.107Time17:48.80Pace5:44.00
My time.
Split 2:Distance0.000Time0:49.10Pace0:00.00
Cumilative:Distance3.107Time18:37.90Pace5:59.80
Joseph.
Split 3:Distance0.000Time0:36.90Pace0:00.00
Cumilative:Distance3.107Time19:14.80Pace6:11.68
Jacob.
Split 4:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance3.107Time19:14.80Pace6:11.68
 
Leg 3:Distance2.776Time22:12.50Pace8:00.01
Cool-down with Benjamin.
Leg 4:Distance7.000Time54:07.80Pace7:43.97
With Benjamin at home, part with Jenny.
Leg 5:Distance1.000Time7:59.20Pace7:59.20
With Jacob and Matthew.

Neon Crocs 1 Miles: 15.13
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest, went to church.

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

Fast Running Friend Workout - 2019-09-23 08:32:07
Workout Totals: Distance12.000Time1:34:21.40Pace7:51.78
 
Leg 1:Distance9.000Time1:10:24.20Pace7:49.36
Part with Jenny, part with Benjamin.
Leg 2:Distance2.000Time15:56.80Pace7:58.40
With Joseph, Jacob, and I think Bella in the stroller.
Leg 3:Distance1.000Time8:00.40Pace8:00.40
With Joseph, Jacob, Matthew on foot, Bella in the stroller.

Neon Crocs 1 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
6.256.003.001.0016.25

Fast Running Friend Workout - 2019-09-24 08:42:45
Workout Totals: Distance16.250Time1:49:46.40Pace6:45.32
Did the sandwich workout, total of a bit over 16. 2x1 mile down 5:29, up 5:49, then 6 down in 35:42, then up 5:59, down 5:25. Kids ran their usual distances on their own. Benjamin also did the sandwich workout, but something was off - he could barely run 5:40 pace in the 6 mile tempo.
Leg 1:Distance1.980Time14:46.50Pace7:27.73
Warm-up.
Leg 2:Distance13.500Time1:29:04.40Pace6:35.88
Sandwich workout.
Split 1:Distance1.000Time5:29.80Pace5:29.80
Cumilative:Distance1.000Time5:29.80Pace5:29.80
Down
Split 2:Distance1.000Time8:28.10Pace8:28.10
Cumilative:Distance2.000Time13:57.90Pace6:58.95
Split 3:Distance1.000Time5:49.50Pace5:49.50
Cumilative:Distance3.000Time19:47.40Pace6:35.80
Up
Split 4:Distance0.375Time3:14.60Pace8:38.93
Cumilative:Distance3.375Time23:02.00Pace6:49.48
Split 5:Distance6.000Time35:42.60Pace5:57.10
Cumilative:Distance9.375Time58:44.60Pace6:15.96
Down.
Split 6:Distance0.625Time5:48.40Pace9:17.44
Cumilative:Distance10.000Time1:04:33.00Pace6:27.30
Split 7:Distance1.000Time5:59.50Pace5:59.50
Cumilative:Distance11.000Time1:10:32.50Pace6:24.77
Up.
Split 8:Distance1.500Time13:06.00Pace8:44.00
Cumilative:Distance12.500Time1:23:38.50Pace6:41.48
Split 9:Distance1.000Time5:25.90Pace5:25.90
Cumilative:Distance13.500Time1:29:04.40Pace6:35.88
Down.
 
Leg 3:Distance0.770Time5:55.50Pace7:41.69
Cool-down.

Neon Crocs 1 Miles: 16.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.160.871.001.2411.27

Fast Running Friend Workout - 2019-09-25 08:57:39
Workout Totals: Distance11.275Time1:24:26.00Pace7:29.31
Track day. Jacob was going to do a ladder, but after the first 1000 in 3:18 he ended up doing two more 1000s one in 3:31 and then 3:24. He was struggling today. Joseph had a sore throat, did a few intervals with Stephen. Stephen was having some issues pushing himself in the morning, so we moved his workout to the afternoon, and he was able to complete the ladder at the target pace. Matthew did 400 - 200 - 200 - 100 ladder as part of Stephen's intervals. William tried to get his record in the mile, but was mentally not in the game after the first lap, so I stopped him at 1000. Jenny did a pickup 0.25 at the end of her evening run in 84, which made me think she is on her way to recovery. So she got signed up for the Haunted Half.
Leg 1:Distance1.050Time8:47.50Pace8:22.38
Warm-up.
Leg 2:Distance0.627Time3:42.20Pace5:54.39
William's failed mile time trial.
Split 1:Distance0.627Time3:42.20Pace5:54.39
Cumilative:Distance0.627Time3:42.20Pace5:54.39
Split 2:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance0.627Time3:42.20Pace5:54.39
 
Leg 3:Distance0.373Time2:22.20Pace6:21.23
With Stephen and Joseph.
Leg 4:Distance0.373Time3:47.20Pace10:09.12
Recovery jog.
Leg 5:Distance0.621Time3:24.40Pace5:29.15
1000 with Jacob.
Leg 6:Distance0.248Time1:16.10Pace5:06.85
400 with William.
Leg 7:Distance0.248Time1:36.40Pace6:28.71
400 with Stephen and Joseph.
Leg 8:Distance0.248Time1:36.10Pace6:27.50
400 with Stephen and Joseph.
Leg 9:Distance1.000Time9:16.20Pace9:16.20
Back to the house.
Leg 10:Distance0.496Time3:55.20Pace7:54.19
Warm-up with Stephen and Matthew.
Leg 11:Distance0.621Time3:49.70Pace6:09.89
1000 with Stephen, Matthew ran the first lap.
Leg 12:Distance0.500Time4:17.50Pace8:35.00
Recovery, part with Stephen and Matthew.
Leg 13:Distance0.373Time2:13.80Pace5:58.71
600 with Stephen, Matthew ran the first 200.
Leg 14:Distance0.500Time4:07.20Pace8:14.40
Recovery, part with Stephen and Matthew.
Leg 15:Distance0.248Time1:27.40Pace5:52.42
400 with Stephen, Matthew did the first 200.
Leg 16:Distance0.625Time5:21.70Pace8:34.72
Recovery, part with Stephen and Matthew.
Leg 17:Distance0.124Time0:40.30Pace5:25.00
200 with Stephen, Matthew did the first 100.
Leg 18:Distance3.000Time22:44.90Pace7:34.97
Part with Jenny, part alone. Jenny and did a pickup at the end.
Split 1:Distance2.750Time21:20.30Pace7:45.56
Cumilative:Distance2.750Time21:20.30Pace7:45.56
Split 2:Distance0.250Time1:24.60Pace5:38.40
Cumilative:Distance3.000Time22:44.90Pace7:34.97
 

Neon Crocs 1 Miles: 11.28
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 - 2019-09-26 08:32:29
Workout Totals: Distance12.000Time1:32:34.70Pace7:42.89
Easy runs, usual distances for the kids. Benjamin felt better did 6x0.625 down the canyon in 3:00 or under with the recoveries at 8:00 pace.
Leg 1:Distance4.000Time30:47.40Pace7:41.85
With Joseph.
Leg 2:Distance3.000Time23:00.30Pace7:40.10
I think this was with William, Jacob, Stephen, and Julia.
Leg 3:Distance1.000Time7:46.50Pace7:46.50
With Jacob, William, Stephen, and Matthew.
Leg 4:Distance1.000Time7:38.00Pace7:38.00
Do not remember who this was with.
Leg 5:Distance1.000Time7:35.50Pace7:35.50
Do not remember who this was with.
Leg 6:Distance2.000Time15:47.00Pace7:53.50
With Joseph and Jacob.

Neon Crocs 1 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
10.030.000.001.9812.01

Fast Running Friend Workout - 2019-09-27 08:54:19
Workout Totals: Distance12.009Time1:37:42.80Pace8:08.20
Track workout. Paced William through 8x400 targeting 84. The recoveries were supposed to be 200 meter jog, but we took stopped in the middle of a couple of them - one time for William to get water, the other time because Joseph was having an attitude during his workout. Joseph and Jacob did 1000 in 3:18 + 4x400 with the target of 76, Jacob was hitting the target, Joseph was just giving up and finishing in 80-82.

Before the workout I picked up a heavy piece of equipment to move it out of the way as it was right on the track, and it hurt my back, but not so bad that I could not run. It was painful to run though, and did get worse in the evening.
Leg 1:Distance1.150Time9:59.20Pace8:41.04
Warm-up to the track.
Leg 2:Distance2.859Time22:49.60Pace7:59.05
William's workout.
Split 1:Distance0.248Time1:24.30Pace5:39.92
Cumilative:Distance0.248Time1:24.30Pace5:39.92
Split 2:Distance0.125Time1:43.30Pace13:46.40
Cumilative:Distance0.373Time3:07.60Pace8:22.95
Split 3:Distance0.248Time1:22.90Pace5:34.27
Cumilative:Distance0.621Time4:30.50Pace7:15.59
Split 4:Distance0.125Time1:44.60Pace13:56.80
Cumilative:Distance0.746Time6:15.10Pace8:22.82
Split 5:Distance0.248Time1:24.10Pace5:39.11
Cumilative:Distance0.994Time7:39.20Pace7:41.97
Split 6:Distance0.125Time1:38.30Pace13:06.40
Cumilative:Distance1.119Time9:17.50Pace8:18.21
Split 7:Distance0.248Time1:24.90Pace5:42.34
Cumilative:Distance1.367Time10:42.40Pace7:49.93
Split 8:Distance0.125Time1:31.10Pace12:08.80
Cumilative:Distance1.492Time12:13.50Pace8:11.62
Split 9:Distance0.248Time1:24.30Pace5:39.92
Cumilative:Distance1.740Time13:37.80Pace7:50.00
Split 10:Distance0.125Time1:38.30Pace13:06.40
Cumilative:Distance1.865Time15:16.10Pace8:11.21
Split 11:Distance0.248Time1:22.10Pace5:31.05
Cumilative:Distance2.113Time16:38.20Pace7:52.41
Split 12:Distance0.125Time1:39.80Pace13:18.40
Cumilative:Distance2.238Time18:18.00Pace8:10.62
Split 13:Distance0.248Time1:21.40Pace5:28.23
Cumilative:Distance2.486Time19:39.40Pace7:54.42
Split 14:Distance0.125Time1:46.70Pace14:13.60
Cumilative:Distance2.611Time21:26.10Pace8:12.57
Split 15:Distance0.248Time1:23.50Pace5:36.69
Cumilative:Distance2.859Time22:49.60Pace7:59.05
 
Leg 3:Distance1.000Time9:21.90Pace9:21.90
Cool-down.
Leg 4:Distance1.000Time7:56.90Pace7:56.90
With Stephen and Matthew.
Leg 5:Distance3.000Time23:55.20Pace7:58.40
With Stephen.
Leg 6:Distance3.000Time23:40.00Pace7:53.33
Alone.

Neon Crocs 1 Miles: 12.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2019-09-28 11:06:06
Workout Totals: Distance12.000Time1:29:57.40Pace7:29.78
Only 12 total, the back pain was still there. Measured out a flat, or as flat as I could make it course on the trail in the Riverview Park 0.25 miles in length for the quarter mile intervals. Joseph and Jacob did a workout there, 8x0.25, target 76, 0.125 recovery. The recovery on 3 of those was longer because Joseph was struggling. Jacob appeared to be fine. Their average was around 77. Bonnie did every other one.

I ran more distances at an easy pace afterwards. Usual Saturday distances for the kids.
Leg 1:Distance2.000Time16:24.40Pace8:12.20
With Matthew, Bonnie, William, Stephen, Joseph, and Jacob.
Leg 2:Distance8.000Time57:37.50Pace7:12.19
Alone.
Leg 3:Distance2.000Time15:55.50Pace7:57.75
With Julia, Jacob, Stephen, and Josh.

Neon Crocs 1 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
0.000.000.000.000.00

Day of rest, went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.905.000.250.0012.15

Fast Running Friend Workout - 2019-09-30 07:37:21
Workout Totals: Distance12.150Time1:26:42.90Pace7:08.22
Did a tempo run with Jenny this morning. She did 5 miles down the canyon in 32:22, her new course record. Ran with Matthew in the evening. Other kids ran on their own.
Leg 1:Distance2.480Time19:56.70Pace8:02.54
Warm-up with Jenny.
Leg 2:Distance5.000Time32:22.00Pace6:28.40
Tempo run with Jenny.
Leg 3:Distance2.670Time19:13.30Pace7:11.95
Cool-down alone.
Leg 4:Distance0.627Time4:25.30Pace7:03.13
With Matthew.
Leg 5:Distance0.248Time1:29.00Pace5:58.87
With Matthew.
Leg 6:Distance1.125Time9:16.60Pace8:14.76
With Matthew.

Neon Crocs 1 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
246.6925.8716.9613.33302.85
Navy Crocs 2 Miles: 68.93Neon Crocs 1 Miles: 233.92
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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