Breaking the Wall

October 2014

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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: 93.66 Year: 93.66
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 120.59
Camouflage Crocs 2 Lifetime Miles: 938.88
Red Crocs Lifetime Miles: 1168.62
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
326.0311.4815.504.12357.13
Black Crocs Miles: 308.55
Night Sleep Time: 188.00Nap Time: 2.00Total Sleep Time: 190.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2014-10-01 06:53:01
Workout Totals: Distance12.040Time1:34:52.20Pace7:52.77
Total of 12. Kids ran their usual distances.
Leg 1:Distance1.000Time7:36.90Pace7:36.90
Alone.
Leg 2:Distance6.000Time47:41.40Pace7:56.90
With Benjamin.
Leg 3:Distance3.000Time24:41.00Pace8:13.67
With Joseph and Jacob. Benjamin started with but ran ahead.
Leg 4:Distance2.040Time14:52.90Pace7:17.70
Alone.

Black Crocs Miles: 12.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.590.000.000.0011.59

Fast Running Friend Workout - 2014-10-02 07:59:43
Workout Totals: Distance11.590Time1:36:14.20Pace8:18.21
Total of 12. Kids ran their usual distances. Benjamin and I did the 3 mile tempo run down the canyon.

Later took Benjamin to DMV and he got his driving learner's permit. He complained he was exhausted from studying for the driving test. I laughed - he does hard college math all day long without any problems, but a driving test wore him out.

Then I took him for a driving lesson. Made him pass the cone test in the church parking lot, then took him on the roads. Had to use the emergency break a few times because he forgot which pedal was which.
Leg 1:Distance4.900Time39:59.20Pace8:09.63
Warm-up with Benjamin.
Leg 2:Distance2.000Time16:10.90Pace8:05.45
Tempo run. Splits were 5:25, 5:25, 5:20. Benjamin had an assignment to make sure that I finish in 16:15. The assignment had dual purpose. I wanted to run a faster time, and I wanted him to learn how to run a steady pace. He knew very well that if the pace fluctuated even a tiny bit, that might mean I would reach the target. So he checked himself every 100 meters in the first half mile, and then every 200 meters afterwards all the way up to 2 miles. After that he went by my responsiveness. I asked him to slow down a bit with about 900 to go, but then I found the energy for a 77 last quarter with Benjamin cheering me on - a blessing in my old age - in fact more than one. I am old enough to have a son that is old enough to pace me in a tempo run, I can still run 77 at the end, and he can cheer me and tell me to push all the way.
Leg 3:Distance1.690Time14:35.90Pace8:38.28
Cool-down with Benjamin.
Leg 4:Distance3.000Time25:28.20Pace8:29.40
With Joseph and Jacob.

Black Crocs Miles: 11.59
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

Fast Running Friend Workout - 2014-10-03 07:05:23
Workout Totals: Distance12.200Time1:36:03.00Pace7:52.38
12.2 total. Kids ran their usual distances.
Leg 1:Distance9.200Time1:12:22.50Pace7:52.01
With Benjamin.
Leg 2:Distance3.000Time23:40.50Pace7:53.50
With Joseph and Jacob.

Black Crocs Miles: 12.20
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.880.004.120.0016.00

Fast Running Friend Workout - 2014-10-04 07:03:03
Workout Totals: Distance16.000Time2:02:07.50Pace7:37.97
Total of 16. Benjamin did 12, Joseph and Jacob 3, William 1, Stephen 0.5, Jenny and Julia 3. Did a 4.125 tempo run with Benjamin - odd distance because that is how it worked out with the markers.

Watched General Conference afterwards. Was very pleased to hear talks in foreign languages for the first time. Our church is often viewed as some kind of only American, or mostly American church, this is actually giving us some problems in Russia - although this was not a problem for me when I joined. But back then America was cool in Russia, it represented the good power that had the ability and the desire to free us from the yoke of Communism. Not so much anymore - in the last 20 years that image got severely tarnished and it has become more and more difficult to convince the average Russian that America is a special country with a special mission.

Regardless of that, the message of our church is of a nature that goes beyond cultural boundaries. We do talk about the role of America in the plan of God, but that role is not in convincing all nations that fast food and endless TV shows are the way to go, but rather that Christ is the Son of God and has atoned for our sins. The full knowledge of His Gospel was had in His day, but was lost and had to be restored. The role of America is that it was the first nation that received that restored knowledge in our day, and it has the responsibility to share it with others.
Leg 1:Distance1.000Time7:17.80Pace7:17.80
Alone.
Leg 2:Distance6.185Time51:54.40Pace8:23.54
With Benjamin - warm-up.
Leg 3:Distance4.125Time22:58.50Pace5:34.18
The target was 5:50, but the deal was that I would set the pace and run whatever felt good, and Benjamin would play along. So we opened with 5:42, then 5:36, then Benjamin took the lead and I drafted. We did 5:35 and closed with 5:24. Last quarter was 77. I felt strong.
Leg 4:Distance1.690Time14:34.10Pace8:37.22
Cool-down with Benjamin.
Leg 5:Distance3.000Time25:22.70Pace8:27.57
With Joseph and Jacob.

Black Crocs Miles: 16.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. General Conference.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-10-06 06:57:05
Workout Totals: Distance12.000Time1:36:16.10Pace8:01.34
Total of 12. Usual distances for the kids. Later today Benjamin managed to jump on a metal hook in the garage while trying to get ready for the day too fast. He hurt his foot pretty bad and hopped on one leg for the rest of the day.
Leg 1:Distance9.000Time1:11:28.80Pace7:56.53
With Benjamin.
Leg 2:Distance3.000Time24:47.30Pace8:15.77
With Joseph and Jacob.

Black Crocs Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-10-07 08:28:26
Workout Totals: Distance12.000Time1:27:50.50Pace7:19.21
12 miles alone. Joseph, Jacob, Julia, and Jenny ran 1 mile in preparation for the cross-country race. Benjamin could not run because of his foot, but he at least was able to limp on it today and even run a few steps while on campus.

At the cross country race the distance was 1.5 K. Joseph, Jacob, Jenny, Julia, and William ran. I signed up Stephen as well, but he had just barely woken up from a nap and refused to start.

Joseph took second in his division with 5:37 getting outkicked by his archrival James Harrison on the home stretch. Julia won her division with 5:57, Jacob won his with 6:06, Jenny was 4th with 6:19 - this is a positive sign for her indicating she might be recovering from anemia. William took second in his division losing to Logan Rohatinsky. Things got muddled up in that race and somehow I missed William's finish. But his time was around 7:30.

I am suspecting the course was a little short.
Leg 1:Distance12.000Time1:27:50.50Pace7:19.21
Alone.

Black Crocs Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.530.000.510.0012.04

Fast Running Friend Workout - 2014-10-08 06:57:16
Workout Totals: Distance12.040Time1:32:38.80Pace7:41.69
12 total. Benjamin was able to limp through 1, everybody else ran their usual distances.
Leg 1:Distance2.040Time16:00.60Pace7:50.88
Alone.
Leg 2:Distance3.000Time24:45.90Pace8:15.30
With Joseph and Jacob.
Leg 3:Distance1.000Time8:26.60Pace8:26.60
With Benjamin. His first run since the hook accident.
Leg 4:Distance1.000Time8:44.30Pace8:44.30
With William.
Leg 5:Distance5.000Time34:41.40Pace6:56.28
Alone.
Split 1:Distance4.490Time31:41.50Pace7:03.50
Cumilative:Distance4.490Time31:41.50Pace7:03.50
Split 2:Distance0.510Time2:59.90Pace5:52.75
Cumilative:Distance5.000Time34:41.40Pace6:56.28
A pickup uphill to make sure I beat the 7:00 guy for the 5 miles.
 

Black Crocs Miles: 12.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.971.240.000.1212.33

Fast Running Friend Workout - 2014-10-09 08:28:09
Workout Totals: Distance12.330Time1:32:57.30Pace7:32.34
Did a time trial with Joseph, Jacob, and William on the track. Joseph ran 2000 in 7:57.4, Jacob 1 mile en route with Joseph in 6:22.3, William was having an attitude, and ran a quarter in 1:47, then 800 in 3:43, and then another 800 in 3:43. So he ended up with an interval workout of sorts instead of a time trial. I ran with Jenny later, and she did 2x100, first in 17.1, second in 17.9. The purpose of it was to help her have the confidence that she has sufficient leg power, and just needs to rebuild her iron to start performing in longer races. Benjamin was able to run 2 miles on his foot, but it was painful, took heroic effort. I ended up with 12.
Leg 1:Distance0.180Time1:49.30Pace10:07.22
Warm-up.
Leg 2:Distance0.300Time2:10.00Pace7:13.33
William's botched mile time trial. First 400 was 1:47 then he said he did not want to do it.
Leg 3:Distance0.498Time3:43.10Pace7:27.99
William's attempt at redemption. First 100 was 23, then 26, 28, 28 and after that it was no good. 1:45 for the first lap, then he lost it mentally.
Leg 4:Distance1.240Time7:57.40Pace6:25.00
Joseph and Jacob ran together for the first mile. The splits were 94,95,97 - Jacob was struggling on this one, I decided to hold back the pace figuring we would kick and make up, 94 Jacob's kick lap - Joseph grunted and whined but stayed with him not wanting to be beat by his little brother even though they were running different distances, then Joseph managed the last lap in 97 and repeated my time from when I was 11 years old at the age of 9.
Split 1:Distance1.000Time6:22.30Pace6:22.30
Cumilative:Distance1.000Time6:22.30Pace6:22.30
Split 2:Distance0.240Time1:35.10Pace6:36.25
Cumilative:Distance1.240Time7:57.40Pace6:25.00
 
Leg 5:Distance0.498Time3:43.40Pace7:28.59
William's attempt at redemption - try 2. He started slower - 1:49, but he was tired, so he was not able to improve. Eventually he will learn the lesson that you have best chances of success in your first try, and especially if you what your Dad tells you. He has plenty of time - he is only 5. But such lessons need to start early - especially for someone with William's personality.
Leg 6:Distance0.350Time3:20.60Pace9:33.14
Extra distance on the track.
Leg 7:Distance0.520Time4:35.20Pace8:49.23
More distance.
Leg 8:Distance0.062Time0:17.10Pace4:35.81
Jenny's first 100.
Leg 9:Distance0.062Time0:17.90Pace4:48.71
Jenny's second 100. This could be a pretty good iron estimation test. When it is normal, the second 100 is as fast or faster than the first.
Leg 10:Distance0.120Time1:08.40Pace9:30.00
Cool-down with Jenny.
Leg 11:Distance1.000Time7:29.60Pace7:29.60
Alone.
Leg 12:Distance0.500Time4:55.70Pace9:51.40
With Jenny and Stephen.
Leg 13:Distance7.000Time51:29.60Pace7:21.37
Alone.

Black Crocs Miles: 12.33
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-10-10 06:56:32
Workout Totals: Distance12.000Time1:36:42.40Pace8:03.53
Total of 12. Benjamin was able to run 4 today and his foot felt much better. Everybody else ran their usual distances.
Leg 1:Distance3.000Time22:28.20Pace7:29.40
Alone.
Leg 2:Distance3.000Time25:03.00Pace8:21.00
With Joseph and Jacob.
Leg 3:Distance1.000Time6:52.20Pace6:52.20
Alone.
Leg 4:Distance4.000Time33:31.70Pace8:22.93
With Benjamin.
Leg 5:Distance1.000Time8:47.30Pace8:47.30
With William.

Black Crocs Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.190.002.000.0018.19

Fast Running Friend Workout - 2014-10-11 08:12:11
Workout Totals: Distance18.190Time2:18:12.40Pace7:35.88
 
Leg 1:Distance1.100Time9:20.40Pace8:29.45
Warm-up.
Leg 2:Distance0.498Time2:53.70Pace5:48.80
Benjamin and David paced Joseph, while I paced Jacob in the 800 time trial. Joseph's splits: 42, 43, 44, 42 - 2:51.2. He probably lost a second because his Croc fell off with 150 to go - he needs new Crocs. But he still got a PR - with the help of Jacob breathing down his neck and biting at his heels.

Jacob's splits: 42, 44, 45, 42. New PR by 3 seconds, and a new family record for the 8 and under age division.
Leg 3:Distance0.250Time2:24.30Pace9:37.20
A little jog.
Leg 4:Distance0.062Time0:18.30Pace4:55.16
Joseph was mad that he did not break 2:50, and wanted to release his anger in a 100 meter sprint.
Leg 5:Distance1.280Time10:59.20Pace8:35.00
Back to the house.
Leg 6:Distance6.000Time45:41.30Pace7:36.88
With Benjamin and David. At first Benjamin was worried about his foot and we were moving just barely sub-9:00, but then BYU Cross Country Women's team appeared behind us, and he did not want to get chicked, so he picked up the pace. He kept acting surprised that they were still following us, and I kept telling him that the slower ones of those girls could run 17 minute 5 K and 7:00 pace was quite comfortable for them. I also suggested that if he were a little older I would recommend a different pacing strategy - slow down, wait for them to catch up, then see if any of them were interested in going on a date. I like to tease him about that because he is 15.

But it was good for his foot confidence, I think - only yesterday he finally ran a mile under 8:00 for the first time since the foot accident.
Leg 7:Distance9.000Time1:06:35.20Pace7:23.91
Finished the rest of the run. Did a 2 mile tempo down the canyon.
Split 1:Distance4.700Time37:21.70Pace7:56.96
Cumilative:Distance4.700Time37:21.70Pace7:56.96
To the magic spot in the canyon.
Split 2:Distance2.000Time11:05.40Pace5:32.70
Cumilative:Distance6.700Time48:27.10Pace7:13.90
Felt out of energy at the start. Opened with 5:39, hoping to just keep it, but then found another gear and ran 5:26 for the last mile.
Split 3:Distance2.300Time18:08.10Pace7:53.09
Cumilative:Distance9.000Time1:06:35.20Pace7:23.91
To the house.
 

Black Crocs Miles: 18.19
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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: 8.00Nap Time: 1.00Total Sleep Time: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-10-13 07:03:15
Workout Totals: Distance12.000Time1:38:26.30Pace8:12.19
Usual distances for everybody. Benjamin back to full 9 miles.
Leg 1:Distance9.000Time1:13:04.70Pace8:07.19
With Benjamin.
Leg 2:Distance3.000Time25:21.60Pace8:27.20
With Joseph and Jacob.

Black Crocs Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.002.000.0012.10

Fast Running Friend Workout - 2014-10-14 08:33:01
Workout Totals: Distance12.100Time1:34:02.70Pace7:46.34
Total of 12. Cross-country race today, so the kids ran just 1 mile shakeout - all except William who rested and Stephen who ran his normal 0.5 because he was resting. Benjamin and I did 9 miles together with a 2 mile tempo down the canyon in 10:49. Details below.

In the cross-country race the distance was 3 K. It was the final race of the series. Joseph ran 12:28 taking second in 9-10, James Harrison won with 12:12. Jacob won 7-8 division with 12:50. Julia was second in hers with 13:17. Jenny ran 14:20 taking 4th.

This was a significant improvement for her - she felt more competitive and ran more than a minute faster than last time. I think her iron supplement and dietary changes are starting to help.

William ran a great race as well finishing in 14:40 - 1st in 6 and under.

Overall, Joseph, Jacob, Julia, and William won their divisions in the series. Jenny was 4th.
Leg 1:Distance4.800Time39:28.70Pace8:13.48
Warm-up with Benjamin.
Leg 2:Distance2.000Time10:49.10Pace5:24.55
Tempo run. The purpose was to test Benjamin's condition after his foot accident. I told him he could run any pace he wanted as long as it was faster than 6:00. Our splits by 0.5: 2:49, 2:39, 2:44, 2:37. Benjamin said it was hard, but he was talking and cheering me on, so maybe not quite so hard.
Leg 3:Distance2.300Time19:19.20Pace8:24.00
Cool-down with Benjamin.
Leg 4:Distance1.000Time7:37.90Pace7:37.90
Alone.
Leg 5:Distance0.500Time5:09.00Pace10:18.00
With Stephen.
Leg 6:Distance1.500Time11:38.80Pace7:45.87
Alone.

Black Crocs Miles: 12.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

Fast Running Friend Workout - 2014-10-15 07:27:46
Workout Totals: Distance12.100Time1:38:02.20Pace8:06.13
12 total. Kids ran their usual distances.
Leg 1:Distance9.100Time1:11:55.50Pace7:54.23
With Benjamin.
Leg 2:Distance3.000Time26:06.70Pace8:42.23
With Joseph, Jacob, and Julia.

Black Crocs Miles: 12.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.660.003.000.1312.79

Fast Running Friend Workout - 2014-10-16 08:31:52
Workout Totals: Distance12.790Time1:36:26.30Pace7:32.41
Did a 3 tempo run with Benjamin. Then time trials with the little boys. Joseph ran 400 in 79.0, Jacob in 80.4, William did 800 in 3:34.2, Stephen in 4:47.3. All got their PRs. Also helped a high school runner named Brandon with a workout pacing him through 1600 in 5:37.
Leg 1:Distance4.800Time39:03.10Pace8:08.15
Warm-up with Benjamin.
Leg 2:Distance3.000Time16:16.50Pace5:25.50
Tempo run. The target was 5:20 for the first 2 miles for both of us, then Benjamin was going to do his best, and I was going to do my best. We opened with 76, which killed me, then the pace stabilized, but I payed for that 76 for the rest of the run. Our mile split was 5:16, then 7:57 at 1.5. After that I could not keep up anymore, at 2 miles Benjamin had 10:35, I got 10:40. Then neither one of us felt too good - Benjamin struggled through the last mile in 5:15, while I got 5:36.
Leg 3:Distance1.690Time15:01.80Pace8:53.61
Cool-down to the house.
Leg 4:Distance0.030Time0:19.10Pace10:36.67
Hit the button at the track during warm-up.
Leg 5:Distance0.530Time5:06.20Pace9:37.74
Warm-up with Joseph and Jacob.
Leg 6:Distance0.124Time1:20.40Pace10:48.39
Jacob's 400. He opened with 18 high, then 38 high at 200, and 59 300. For a while I thought he was going to crack 80 which would have been quite remarkable given that Joseph could only do 85 at Jacob's age, and Benjamin was not even breaking 90. But 80.4 is still quite remarkable, although there are kids Jacob's age that can go faster than this for the whole 800. I suppose there is a huge variance in development at this age. E.g, I am not expecting that Jacob will be running 8/9*58.9 = 52.35 when he is 15. Or who knows, maybe he will - we will have to see. I do think, however, that it is safe to say that the current national 8 and under record holder in a quarter (Anthony Valentine, 65.50) will not be running 42.35 at 15, which is what I get if I multiply Benjamin's 15 year old track PR by the ratio of their 8-year-old PRs.
Leg 7:Distance0.124Time1:19.00Pace10:37.10
Joseph's 400. He opened in 17 high, I did not know he had that much raw speed, then 37 high, 58, and finished in 21. First time under 80.
Leg 8:Distance0.498Time4:47.30Pace9:36.91
Stephen's 800. He opened with 1:05 200, then 1:15, 1:15, and 1:12. Record by 2 seconds.
Leg 9:Distance0.498Time3:34.20Pace7:10.12
William's 800. He opened with 52, then 54, 55, and 53. Improved by 4 seconds.
Leg 10:Distance0.126Time0:39.70Pace5:15.08
Helped Brandon at the end of his interval.
Leg 11:Distance0.250Time2:17.70Pace9:10.80
A jog with Joseph and Jacob.
Leg 12:Distance0.996Time5:37.50Pace5:38.86
Paced Brandon for 1600.
Leg 13:Distance0.124Time1:03.80Pace8:34.52
A brief cool-down to the car with the boys.

Black Crocs Miles: 12.79
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

Fast Running Friend Workout - 2014-10-17 07:10:37
Workout Totals: Distance12.100Time1:37:21.50Pace8:02.77
 
Leg 1:Distance9.100Time1:11:26.70Pace7:51.07
With Benjamin.
Leg 2:Distance3.000Time25:54.80Pace8:38.27
With Joseph and Jacob.

Black Crocs Miles: 12.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.350.000.000.0020.35

Fast Running Friend Workout - 2014-10-18 09:32:43
Workout Totals: Distance20.351Time2:29:54.10Pace7:21.95
Total of 20. Benjamin did 12.6 with a tempo run for 6.18 in 34:34 with the last mile in 4:53. I did 6.25 in 35:53. Kids ran their usual distances.
Leg 1:Distance3.300Time26:27.40Pace8:01.03
Warm-up with Benjamin.
Leg 2:Distance6.250Time35:53.10Pace5:44.50
Tempo run with Benjamin. The plan was for Benjamin to hang with me for the first 5.25 then go as fast as he could with the goal to break 5:00. The pace for the first 5 was around 5:45, then he miscounted the triangles and started and finished his move 100 meters too early. I felt flat today - it felt like the lack of sleep, and I proved it by taking a 2 hour nap in the afternoon.
Leg 3:Distance3.301Time28:20.10Pace8:35.03
To the car with Benjamin.
Leg 4:Distance3.000Time23:56.70Pace7:58.90
With Joseph and Jacob.
Leg 5:Distance4.500Time35:16.80Pace7:50.40
Alone.

Black Crocs Miles: 20.35
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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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
12.120.000.000.0012.12

Fast Running Friend Workout - 2014-10-20 07:13:05
Workout Totals: Distance12.120Time1:36:21.00Pace7:56.98
12 total. Kids ran usual distances.
Leg 1:Distance9.120Time1:10:08.10Pace7:41.41
With Benjamin.
Leg 2:Distance3.000Time26:12.90Pace8:44.30
With Joseph and Jacob.
Split 1:Distance1.800Time15:35.60Pace8:39.78
Cumilative:Distance1.800Time15:35.60Pace8:39.78
Split 2:Distance1.200Time10:37.30Pace8:51.08
Cumilative:Distance3.000Time26:12.90Pace8:44.30
 

Black Crocs Miles: 12.12
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.181.001.621.0012.80

Fast Running Friend Workout - 2014-10-21 07:45:14
Workout Totals: Distance12.804Time1:37:50.80Pace7:38.51
Total of a little over 12. Did a workout with Benjamin. Then took the little kids to the track to do time trials. Joseph broke 6:00 on the track today (5:58.5) for the first time and earned a chinchilla. Jacob assisted by running the first 2 laps with Joseph, and then hanging on in the third lap to provide pressure from behind, and finished 1200 in 4:31. William took down Jacob's 5 and under family record of 7:34 with 7:27.5, and Stephen surprised me with a sub-10:00 mile - 9:38.5 - we've never had a kid that actually did this at the age of early 4. Details below.
Leg 1:Distance4.690Time38:16.60Pace8:09.68
Warm-up with Benjamin.
Leg 2:Distance3.000Time17:12.30Pace5:44.10
The workout. The plan was for Benjamin to bring me to 1.25 in 6:20 (5:04) pace and then ran alone at whatever pace he wanted with the idea of keeping or maybe even increasing the pace. It did not quite work out. I only lasted 1 mile, and Benjamin did not feel the drive to go after the first 1.25 and just coasted to the finish in 15:46. We will repeat the workout on Thursday.
Split 1:Distance1.000Time5:05.20Pace5:05.20
Cumilative:Distance1.000Time5:05.20Pace5:05.20
Benjamin paced me perfectly, but I just did not have it to go beyond 1 mile.
Split 2:Distance0.500Time3:27.00Pace6:54.00
Cumilative:Distance1.500Time8:32.20Pace5:41.47
Recovery jog.
Split 3:Distance1.500Time8:40.10Pace5:46.73
Cumilative:Distance3.000Time17:12.30Pace5:44.10
Tempo at a more reasonable pace to the finish.
 
Leg 3:Distance1.690Time14:43.70Pace8:42.90
Cool-down with Benjamin.
Leg 4:Distance0.180Time2:00.20Pace11:07.78
Warm-up with little boys.
Leg 5:Distance1.000Time5:58.50Pace5:58.50
Joseph's epic chinchilla run. We opened with 89, then 91. I became concerned that we might not make it, but Joseph found another gear running the next lap in 89, which drop Jacob, and then kicked in 87. I think this was the best paced mile in Joseph's running history.
Leg 6:Distance1.000Time9:38.60Pace9:38.60
I took the boys to Hobbytown last week and Stephen saw a remote-controlled dump truck for $89 and asked if he could have it. I told him he could if he broke 10:00 in the mile think it would not happen for a few months. Last night he asked me if he could could come to track. I was planning on him running a shorter distance. But right before we started he insisted on getting him dump truck. I explained to him he would have to run 4 laps and a little extra, and fast, and without holding a hand. That did not faze him.

To my great surprise he pulled it off! First lap in 2:19, then 2:26 setting 800 PR of 4:45 en route, then 2:25, and 2:24 for the last lap with the balance going towards the 9.34 meter tax.
Leg 7:Distance0.124Time1:25.20Pace11:27.10
400 meter time trial with Julia. She lacked energy. I gave her instructions to eat more nuts, raisins, and other iron-rich foods, as well as try to take naps in the afternoon. For a heuristic iron test, I told her to run a quarter every day in the middle of her regular run targeting 95 and see how it feels. If she feels out of breath, eat/sleep with more diligence.
Leg 8:Distance1.000Time7:27.50Pace7:27.50
William's mile time trial. His goal was to beat Jacob's 5 year old record of 7:34. William was only 3 days away from his birthday, so this was his chance. I knew he had the physical ability, but finding the mental grit at that age, and especially some someone with William's personality can be hard. But he pulled it off.

He opened with 1:47 in spite of tripping and falling 200 meters into it and losing a couple of seconds. Second lap in 1:52, then 1:51, and 1:54. With a little bit more mental toughness this would have been sub-7:20, but 7:27 is still an excellent result - this is our 5 and under family record.
Leg 9:Distance0.120Time1:08.20Pace9:28.33
Short cool-down with the little boys to the car. Julia, Joseph, and Jacob ran home.

Black Crocs Miles: 12.80
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

Fast Running Friend Workout - 2014-10-22 06:58:25
Workout Totals: Distance12.100Time1:36:06.00Pace7:56.53
12 total. Kids ran their usual distances.
Leg 1:Distance9.100Time1:11:38.00Pace7:52.31
With Benjamin.
Leg 2:Distance3.000Time24:28.00Pace8:09.33
With Joseph and Jacob.

Black Crocs Miles: 12.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.720.002.250.7512.72

Fast Running Friend Workout - 2014-10-23 08:37:36
Workout Totals: Distance12.717Time1:37:08.80Pace7:38.35
12 total. Little kids ran their usual distances. Benjamin and I did a workout. Benjamin set the family record for the 3 mile down the Provo Canyon course of 15:06. The old record was 15:15 and it was mine. I could only keep up for the first 0.75. With the assumption of the same endurance he had when he was 14, this would predict 1:11:33 on the UVM half course. This is perhaps not too far off as his endurance has not improved much if at all over the last year - which is not unusual for this age.
Leg 1:Distance4.950Time40:48.70Pace8:14.69
Warm-up with Benjamin.
Leg 2:Distance3.000Time16:43.20Pace5:34.40
3 mile tempo run. Did the first 0.75 with Benjamin, he started to gap me towards the end, and I felt I could not keep the pace, so I eased off, rested about a mile at 6:00 pace, then picked it up to around 5:40. The mile splits were 5:15, 5:50, 5:38. Benjamin ran 15:06 with the splits of 4:59, 5:02, 5:05.
Split 1:Distance0.750Time3:46.50Pace5:02.00
Cumilative:Distance0.750Time3:46.50Pace5:02.00
Split 2:Distance2.250Time12:56.70Pace5:45.20
Cumilative:Distance3.000Time16:43.20Pace5:34.40
 
Leg 3:Distance0.457Time3:55.10Pace8:34.44
Cool-down with Benjamin.
Leg 4:Distance1.310Time11:14.80Pace8:35.11
More cool-down.
Leg 5:Distance3.000Time24:27.00Pace8:09.00
With Joseph and Jacob.

Black Crocs Miles: 12.71
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.700.000.000.0014.70

Fast Running Friend Workout - 2014-10-24 07:02:35
Workout Totals: Distance14.700Time1:55:26.60Pace7:51.20
Total of 14.5. Kids ran their usual distances. Jenny passed the heuristic iron test by running 1 mile in 6:49. This is not her PR, in fact, quite a bit slower, but it shows that things are better than they were a couple of months ago.
Leg 1:Distance9.200Time1:11:31.60Pace7:46.48
With Benjamin.
Leg 2:Distance3.000Time22:53.30Pace7:37.77
With Joseph and Jacob - they were on the move today.
Leg 3:Distance0.500Time5:28.70Pace10:57.40
With Stephen and Jenny.
Leg 4:Distance1.000Time6:49.10Pace6:49.10
With Jenny. We did this on our out and back "little boy" course. The splits were 1:44, 1:44, 1:42, 1:39.
Leg 5:Distance1.000Time8:43.90Pace8:43.90
With William.

Black Crocs Miles: 14.70
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.059.240.000.0020.29

Fast Running Friend Workout - 2014-10-25 10:26:46
Workout Totals: Distance20.293Time2:23:40.00Pace7:04.78
Total of 20. Benjamin did 11.5, Joseph did 4, Jacob 3, William 1, Stephen 0.6, Julia 2, Jenny 4. We did a time trial at the Orem High Track. Joseph got a PR in 2000 - 7:39.8, Jacob got a PR in the mile - 6:10.2
Leg 1:Distance0.072Time0:42.00Pace9:43.33
Warm-up
Leg 2:Distance0.062Time0:35.30Pace9:29.35
Stephen's botched 400 meter time trial.
Leg 3:Distance0.000Time0:01.80Pace0:00.00
Misfire of the button
Leg 4:Distance0.119Time1:01.50Pace8:36.81
Warm-up.
Leg 5:Distance1.240Time7:39.80Pace6:10.81
Joseph and Jacob's time trial. Joseph ran 2000, Jacob did the mile. Both got breakthrough PRs. We opened with 91, then 94, and 92 - 4:37 at 1200. Then Jacob kicked in 90 and finished with a 12 second mile track PR. The balance went towards the 9.34 meter tax.

Joseph was smarter this time. When Jacob started to kick he hung back and ran a 92, but then kicked in 90 and was rewarded with a 16+ second 2000 PR. I was quite excited about this performance because this means that he should be able to break 12:00 in 3000 which is a right of passage of sorts, and a sub-20:00 5 K is knocking on the door as well.

Jacob's record is also quite significant. It is the fastest any of our kids have ever run at the age of 8, and it means that we will probably see a sub-6:00 before he is 9.
Split 1:Distance1.000Time6:10.30Pace6:10.30
Cumilative:Distance1.000Time6:10.30Pace6:10.30
Jacob's mile.
Split 2:Distance0.240Time1:29.50Pace6:12.92
Cumilative:Distance1.240Time7:39.80Pace6:10.81
The last 0.24. I eased off so that Joseph could catch up, then helped him kick.
 
Leg 6:Distance0.600Time5:50.00Pace9:43.33
With Stephen.
Leg 7:Distance2.000Time17:14.40Pace8:37.20
With Joseph and Jacob (Jacob ran only 1 mile).
Leg 8:Distance3.500Time26:47.10Pace7:39.17
With Benjamin - warm-up.
Leg 9:Distance8.000Time47:26.00Pace5:55.75
Death-march tempo run with Benjamin. It got a little warm, and it was in the middle of the day which made it hard. Benjamin was having stomach issues, I was just feeling tired. But we survived.
Leg 10:Distance4.700Time36:22.10Pace7:44.28
Death-march to get the car.

Black Crocs Miles: 20.29
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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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: 8.00Nap Time: 1.00Total Sleep Time: 9.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-10-27 06:58:45
Workout Totals: Distance12.000Time1:33:45.60Pace7:48.80
12 total. Kids ran usual distances except for Julia who was having foot problems. She ran only 1 mile.
Leg 1:Distance9.000Time1:10:21.30Pace7:49.03
With Benjamin.
Leg 2:Distance3.000Time23:24.30Pace7:48.10
With Joseph and Jacob.

Black Crocs Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.310.000.000.1212.43

Fast Running Friend Workout - 2014-10-28 08:12:49
Workout Totals: Distance12.436Time1:39:34.50Pace8:00.42
Total of 12. Benjamin ran 800 meter time trial in 2:10.0 - new PR. I was happy with that since we had done no middle distance speed training in about 6 months. It was also windy. The big positive was that he opened in 61.3 and felt reasonably comfortable. Then a big bear jumped on him, which I was actually expecting and I know how to fix - middle distance work. I am sensing, though, that what he needs is 12x400 with 200 recovery in 70 seconds down the canyon. Cannot quite verbalize why exactly, but the basic idea is to connect raw speed and general endurance with a bridge of sorts.

Benjamin was very tired after the 800 and ran only 6. Julia had a foot problem and ran only 1.5. Other kids ran their usual distances.
Leg 1:Distance1.616Time13:42.90Pace8:29.22
Warm-up with Benjamin, two 100 meter strides.
Split 1:Distance1.050Time8:35.00Pace8:10.48
Cumilative:Distance1.050Time8:35.00Pace8:10.48
Split 2:Distance0.062Time0:16.30Pace4:22.90
Cumilative:Distance1.112Time8:51.30Pace7:57.79
Split 3:Distance0.062Time0:43.00Pace11:33.55
Cumilative:Distance1.174Time9:34.30Pace8:09.18
Split 4:Distance0.062Time0:16.60Pace4:27.74
Cumilative:Distance1.236Time9:50.90Pace7:58.07
Split 5:Distance0.380Time3:52.00Pace10:10.53
Cumilative:Distance1.616Time13:42.90Pace8:29.22
Leg 2:Distance0.280Time2:10.00Pace7:44.29
Benjamin's 800. Splits are below. I ran back and forth on the diagonal to take/announce the splits.
Split 1:Distance0.070Time0:30.20Pace7:11.43
Cumilative:Distance0.070Time0:30.20Pace7:11.43
Split 2:Distance0.070Time0:31.10Pace7:24.29
Cumilative:Distance0.140Time1:01.30Pace7:17.86
Split 3:Distance0.070Time0:34.70Pace8:15.71
Cumilative:Distance0.210Time1:36.00Pace7:37.14
Split 4:Distance0.070Time0:34.00Pace8:05.71
Cumilative:Distance0.280Time2:10.00Pace7:44.29
Leg 3:Distance1.000Time10:01.40Pace10:01.40
Cool-down with Benjamin. He was wiped out after that 800. I was concerned that with the cold weather, the wind, and the fatigue he might get sick, so I had him rest afterwards and run less today than we planned. He ran the remaining miles alone after some rest.
Leg 4:Distance3.000Time23:27.10Pace7:49.03
With Joseph and Jacob.
Leg 5:Distance1.000Time8:28.60Pace8:28.60
With William.
Leg 6:Distance0.500Time5:03.40Pace10:06.80
With Stephen.
Leg 7:Distance3.000Time21:33.00Pace7:11.00
From carshop to the house.
Leg 8:Distance2.040Time15:08.10Pace7:25.15
Extra distance alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

Fast Running Friend Workout - 2014-10-29 06:56:40
Workout Totals: Distance12.100Time1:33:36.40Pace7:44.17
12 total, kids ran their usual distances with the exception of Julia who did only 1 mile due to the foot problem.
Leg 1:Distance9.100Time1:10:39.00Pace7:45.82
With Benjamin
Leg 2:Distance3.000Time22:57.40Pace7:39.13
With Joseph and Jacob.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.002.0012.00

Fast Running Friend Workout - 2014-10-30 08:53:20
Workout Totals: Distance12.000Time1:31:18.30Pace7:36.53
12 total. Kids ran usual distances with the exception of Julia who did 1.5 miles. I did a 2 mile tempo run with Benjamin. It was a light one for him and a hard one for me. We did 10:36 with even splits. It occurred to me that I am at least one of the few if not the only one competitive masters runner who has the luxury of having his teenage son pace him in workouts. Definitely the only one in Utah of those who have been showing up in local races.
Leg 1:Distance4.700Time37:49.90Pace8:02.96
Warm-up with Benjamin.
Leg 2:Distance2.000Time10:36.20Pace5:18.10
Tempo run with Benjamin down the Provo Canyon. His assignment was to make sure I broke 10:40, and he was successful. Our splits by 0.5 were 2:39, 2:39, 2:40, 2:38.
Leg 3:Distance2.300Time18:59.30Pace8:15.35
Cool-down with Benjamin.
Leg 4:Distance3.000Time23:52.90Pace7:57.63
With Joseph and Jacob. It seems they cannot run slower than 8:00 anymore.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2014-10-31 07:10:36
Workout Totals: Distance12.040Time1:35:47.90Pace7:57.40
Total of 12. Kids ran reduced distances to be fresh for the USATF Utah Cross Country Championship tomorrow.
Leg 1:Distance7.000Time54:22.00Pace7:46.00
With Benjamin.
Leg 2:Distance2.040Time16:57.30Pace8:18.68
With Joseph and Jacob. They finally were able to slow down to a pace that was slower than 8:00.
Leg 3:Distance1.000Time8:31.60Pace8:31.60
With William.
Leg 4:Distance0.500Time5:28.20Pace10:56.40
With Stephen.
Leg 5:Distance1.500Time10:28.80Pace6:59.20
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
326.0311.4815.504.12357.13
Black Crocs Miles: 308.55
Night Sleep Time: 188.00Nap Time: 2.00Total Sleep Time: 190.00
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