Breaking the Wall

October 2015

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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: 151.56 Year: 1152.47
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 120.59
Red Crocs Lifetime Miles: 1909.35
Brown Crocs 1 Lifetime Miles: 674.37
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
321.045.7513.1516.28356.22
White Crocs 2 Miles: 356.20
Night Sleep Time: 217.00Nap Time: 6.00Total Sleep Time: 223.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.160.001.000.0012.16

Fast Running Friend Workout - 2015-10-01 09:39:54
Workout Totals: Distance12.158Time1:31:13.70Pace7:30.21
Late start of the day due to fixing a system problem at work. Benjamin ran 5 alone, and 2 later in the evening. He is feeling quite a bit better, but still not 100%.

Kids ran their usual distances. Julia ran 4.
Leg 1:Distance4.000Time32:07.40Pace8:01.85
With Joseph, Jacob, and Julia. Jenny and William ran 1 with us, then turned around. Jenny added extra distance later to make it 5.
Leg 2:Distance1.000Time8:58.50Pace8:58.50
With Stephen.
Leg 3:Distance0.158Time1:15.90Pace8:00.38
With Matthew.
Leg 4:Distance7.000Time48:51.90Pace6:58.84
Alone. Did a pickup on the last mile uphill. Felt like I had the oxygen to go faster, but I did not know how to use it.
Split 1:Distance6.000Time42:59.60Pace7:09.93
Cumilative:Distance6.000Time42:59.60Pace7:09.93
Split 2:Distance1.000Time5:52.30Pace5:52.30
Cumilative:Distance7.000Time48:51.90Pace6:58.84
 

White Crocs 2 Miles: 12.16
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 - 2015-10-02 07:29:53
Workout Totals: Distance12.000Time1:31:40.60Pace7:38.38
Regular day. Kids ran their usual distances. Benjamin ran 8 in the morning with me, and then 3.7 from BYU to the house.
Leg 1:Distance8.000Time1:01:39.80Pace7:42.48
With Benjamin.
Leg 2:Distance4.000Time30:00.80Pace7:30.20
With Joseph and Jacob.

White Crocs 2 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
11.500.004.000.0015.50

Fast Running Friend Workout - 2015-10-03 07:30:11
Workout Totals: Distance15.500Time1:57:30.20Pace7:34.85
Total of 15.5. Benjamin did 12. I ran most of it with him. We did a 1 mile pickup up the canyon in 5:52. I felt good, he did not - was still not 100% from his virus. When we got to Nunn's Park we met Chad - he was getting ready to do the 3 mile tempo run on our favorite course. I decided to help him. Benjamin just jogged to avoid the extra stress.

Based on what Chad told me I figured I should pace him for 17:00 (5:40 average). The wonder is that I was able to do it precisely - 5:39, 5:41, 5:40. Would not be that much of a wonder if I was running alone - I could easily correct each mispaced quarter and make the total right. But when you have somebody for whom the pace is top effort, you cannot correct mispaced quarters very much - they will be paying for the surges. At the same time, there is inherent imprecision in pacing, so you do have to correct, but do it somehow without breaking the person you are pacing. And it is very difficult - Benjamin does not know how to do it, when I ran with Jeff, he did not know how to do it. Nick McCombs one time paced me precisely - I calibrated him at the start, and then he used his sense of rhythm and gave me perfect splits for 4.5 miles in a row.

I do not have the same sense of rhythm as Nick, though. So I relied on the sense of running partner effort which is one of my strengths.

Ironically Chad's shoe came off with about 1 K to go. My Crocs stayed on. I told him he should have worn Crocs. Seriously speaking, I think shoe laces are enough of liability to exceed that of loosely attached Crocs. If anything, if you always run in Crocs your feet are conditioned to deal with the looseness, and you will be OK as long as there is no excessive moisture or your feet do not freeze. But when a shoe lace comes undone you do not know what to do.

When I got home I ran with Jenny, Julia, Joseph, Jacob, and William. William set a course PR on our hilly 3 mile course - 23:18. Nothing super impressive on paper, his loop course 5 K PR is 23:15, but somehow our 3 mile course just does not produce fast times, so I think this result is worth more than what it looks on the surface.

Afterwards we watched the General Conference. President Uchtdorf's parable of the "Simplify" quilt gave me something to ponder. I think the failure to simplify is a fallout of pride, while the gift of simplification comes from humility, which comes as a fruit of repentance. We usually put humility first, and then repentance, but I think of it as a cycle rather than a chain. You clean up your life, purify your motives, become more one with Heaven, and then you can see clearly how everything is much simpler than you thought.
Leg 1:Distance12.500Time1:34:11.90Pace7:32.15
Split 1:Distance2.280Time18:36.60Pace8:09.74
Cumilative:Distance2.280Time18:36.60Pace8:09.74
Split 2:Distance1.000Time5:52.10Pace5:52.10
Cumilative:Distance3.280Time24:28.70Pace7:27.77
Split 3:Distance3.440Time29:28.30Pace8:34.04
Cumilative:Distance6.720Time53:57.00Pace8:01.70
Split 4:Distance3.000Time17:00.40Pace5:40.13
Cumilative:Distance9.720Time1:10:57.40Pace7:18.00
Split 5:Distance2.780Time23:14.50Pace8:21.62
Cumilative:Distance12.500Time1:34:11.90Pace7:32.15
 
Leg 2:Distance3.000Time23:18.30Pace7:46.10

White Crocs 2 Miles: 15.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Watched the General Conference. The talk that I responded to the most was by Elder Nelson. When he told of his struggles with the failed heart surgeries for a moment my eyes were opened and I felt a portion of the pain of a surgeon whose patient just died. That was a very profound experience.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2015-10-05 07:22:39
Workout Totals: Distance12.000Time1:29:05.60Pace7:25.47
Total 12. Kids ran their usual distances. Benjamin did 8 in the AM, and 3.7 back from BYU in the PM.
Leg 1:Distance8.000Time58:35.90Pace7:19.49
With Benjamin.
Leg 2:Distance4.000Time30:29.70Pace7:37.43
With Joseph and Jacob.

White Crocs 2 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
12.720.000.000.9313.65

Fast Running Friend Workout - 2015-10-06 07:19:42
Workout Totals: Distance13.657Time1:47:24.10Pace7:51.85
AM: 10.6 total, 8 with Benjamin, 2.6 to the bank and back with William on a bike, and Joseph, Jacob, Julia, and Jenny running.
P.M. Cross-country race, 1500 meters.

Times:

Benjamin 4:34
myself 4:59
Joseph 5:50
Jacob 5:59
Jenny 6:07
Julia 6:08
William 6:52
Sarah 7:11
Stephen 8:08

Afterwards Benjamin went on a date to light the Y. He is finally at the point where the younger aged college freshmen are dateable for him. His date was 18.
Leg 1:Distance8.000Time1:03:00.30Pace7:52.54
With Benjamin.
Leg 2:Distance2.600Time21:07.60Pace8:07.54
To the bank and back with the kids.
Leg 3:Distance0.125Time1:21.10Pace10:48.80
With Matthew.
Leg 4:Distance1.000Time8:39.90Pace8:39.90
Warm up before the race.
Leg 5:Distance0.932Time4:59.30Pace5:21.14
Cross-country race.
Split 1:Distance0.932Time4:59.30Pace5:21.14
Cumilative:Distance0.932Time4:59.30Pace5:21.14
My time.
Split 2:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance0.932Time4:59.30Pace5:21.14
 
Leg 6:Distance1.000Time8:15.90Pace8:15.90
Cool-down, some of it running with Stephen.

White Crocs 2 Miles: 13.66
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.050.000.000.0012.05

Fast Running Friend Workout - 2015-10-07 07:35:01
Workout Totals: Distance12.050Time1:35:35.70Pace7:55.99
Usual 12. Kids ran their usual distances. Benjamin did 8+3.7.
Leg 1:Distance8.050Time1:04:26.10Pace8:00.26
With Benjamin.
Leg 2:Distance4.000Time31:09.60Pace7:47.40
With Joseph and Jacob.

White Crocs 2 Miles: 12.05
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.320.000.000.0012.32

Fast Running Friend Workout - 2015-10-08 08:41:39
Workout Totals: Distance12.325Time1:36:30.50Pace7:49.82
Usual run, except I let Benjamin sleep in, so that resulted in a late start.
Leg 1:Distance4.000Time31:28.40Pace7:52.10
With Benjamin, Joseph and Jacob.
Leg 2:Distance4.200Time33:51.60Pace8:03.71
With Benjamin. A little extra because we found a dog running away from the owner and took a detour to return it.
Leg 3:Distance0.125Time1:16.30Pace10:10.40
With Matthew.
Leg 4:Distance4.000Time29:54.20Pace7:28.55
Alone.

White Crocs 2 Miles: 12.32
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.970.000.000.5012.47

Fast Running Friend Workout - 2015-10-09 07:14:37
Workout Totals: Distance12.471Time1:37:24.60Pace7:48.66
Today was the day of records. We did a mile at the Orem High, originally Joseph and Jacob were not planning on doing anything, but Jacob felt energetic after pacing Julia to 6:33 mile, so he did an 800 and got a small PR (2:43.5). Joseph helped pace. William got 6:51.9 on the track, Stephen 8:21.7 on the little boy course.
Leg 1:Distance8.300Time1:05:10.90Pace7:51.19
With Benjamin.
Leg 2:Distance0.180Time1:48.90Pace10:05.00
William's warm-up.
Leg 3:Distance1.000Time6:51.90Pace6:51.90
William's mile time trial. Splits: 1:39, 1:44, 1:45, 1:41. Julia ran ahead after the first 200, Joseph and Jacob went with her to help. Julia got a PR of 6:33. Joseph and Jacob were a little bit ahead. Jenny and I stayed with William.
Leg 4:Distance0.250Time2:25.80Pace9:43.20
A little jog.
Leg 5:Distance0.496Time2:43.50Pace5:29.64
Jacob's 800 time trial. New PR by 0.2. Splits - 39,43,42,39.
Leg 6:Distance0.120Time1:03.60Pace8:50.00
To the car.
Leg 7:Distance1.000Time8:21.70Pace8:21.70
Stephen's time trial on the little boy course. New mile PR - splits 2:10, 2:14, 2:02, 1:55. Everybody ran with him except Sarah and Benjamin. Matthew and Mary were in the stroller.
Leg 8:Distance1.000Time7:43.80Pace7:43.80
With Jenny, Joseph, and Jacob.
Leg 9:Distance0.125Time1:14.50Pace9:56.00
With Matthew. New 200 meter PR.

White Crocs 2 Miles: 12.47
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.020.003.601.0020.62

Fast Running Friend Workout - 2015-10-10 08:54:52
Workout Totals: Distance20.625Time2:45:15.10Pace8:00.73
A little more than 20 total today. First did a workout with Benjamin which had a dual purpose - to help him recover the fitness after the virus attack and possibly also some loss due to school stress, and to prove it earning the driver's license in case it somehow magically came back by virtue of his youth. So we went to the start of the Provo River half (2012-2014 version). I used the Course Tool to project the splits, and had him run at the half-marathon race pace effort until he either reached the finish or it was apparent that going further is counter productive. Obviously, I would only let him reach the finish if he was on pace for sub-1:10.

I ran portions of the workout with him, and drove the van from spot to spot to intercept him and to make sure we would not have to come back for the van as well.

Benjamin made it through the first mile on schedule - 4:57, target 5:01, but then fell apart. He said the problem was he could not find the speed. Never felt out of control, just the legs refused to move. He was around 13:32 at 2.5, target 12:49, then 21:42 at 4, target 20:36, 36:05 at 6.5, target 34:15. I still had him run up and down the hill before I stopped him to make sure he got an endurance workout, though, and ran that portion with him. His uphill mile was 6:18, target 5:55, and down 5:32, target somewhere around 5:10-5:15. So we have some work to do to recover his fitness.

Afterwards, we jogged 4 more miles (so he got 14), and I ran 10 more alone.

Other kids ran their usual distances except William - he had a stomach ache, tried to run, but could not.
Leg 1:Distance1.500Time13:26.00Pace8:57.33
Warm-up.
Leg 2:Distance5.125Time49:09.70Pace9:35.55
Benjamin's tempo run. He was headed for something along the lines of 1:13 high. I stopped him at around 8.7 or so.
Split 1:Distance1.000Time4:57.90Pace4:57.90
Cumilative:Distance1.000Time4:57.90Pace4:57.90
With Benjamin.
Split 2:Distance0.125Time1:07.80Pace9:02.40
Cumilative:Distance1.125Time6:05.70Pace5:25.07
Back to the car.
Split 3:Distance0.000Time13:48.70Pace0:00.00
Cumilative:Distance1.125Time19:54.40Pace17:41.69
Driving.
Split 4:Distance0.400Time2:49.70Pace7:04.25
Cumilative:Distance1.525Time22:44.10Pace14:54.49
Some of it with Benjamin.
Split 5:Distance0.000Time5:10.10Pace0:00.00
Cumilative:Distance1.525Time27:54.20Pace18:17.84
Driving.
Split 6:Distance3.600Time21:15.50Pace5:54.31
Cumilative:Distance5.125Time49:09.70Pace9:35.55
About 0.5 alone uphill, then the rest with Benjamin, some up, some down.
 
Leg 3:Distance4.000Time34:02.60Pace8:30.65
With Benjamin.
Leg 4:Distance10.000Time1:08:36.80Pace6:51.68
Alone.

White Crocs 2 Miles: 20.62
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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: 7.00Nap Time: 2.00Total Sleep Time: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.120.000.001.0013.12

Fast Running Friend Workout - 2015-10-12 07:18:14
Workout Totals: Distance13.125Time1:43:47.30Pace7:54.46
Usual run today, more or less. I did 12+1, Benjamin did 8+3.9, Stephen 2, William was still having issues and could run only 1 mile, other kids ran their usual distances. Benjamin and I did a pickup for a mile down the canyon. His target was 5:00, mine to keep up for as long as possible. He went a bit faster - 4:49 (74,73,73,69) but the first quarter was rather uneven with a quick start, too much slowdown then too much pickup for me. I made it to about 600 meters, then did not have the juice, coasted at around 5:20 and ended up with 5:10.

Stephen ran twice the distance today. Julia took him in the morning and he got 9:34 for the mile. That earns only one fruit snack. Later in the day he realized he was not happy with the outcome and wanted to earn another fruit snack. I told him he could do it by running one more mile in under 9:20, so this added one more mile for me, and he earned his extra fruit snack by running 9:02.
Leg 1:Distance8.000Time1:01:54.50Pace7:44.31
With Benjamin.
Split 1:Distance4.720Time38:21.10Pace8:07.52
Cumilative:Distance4.720Time38:21.10Pace8:07.52
Split 2:Distance1.000Time5:10.80Pace5:10.80
Cumilative:Distance5.720Time43:31.90Pace7:36.63
Split 3:Distance2.280Time18:22.60Pace8:03.60
Cumilative:Distance8.000Time1:01:54.50Pace7:44.31
 
Leg 2:Distance4.000Time31:34.10Pace7:53.52
With Joseph and Jacob.
Leg 3:Distance0.125Time1:16.00Pace10:08.00
With Matthew.
Leg 4:Distance1.000Time9:02.70Pace9:02.70
With Stephen.

White Crocs 2 Miles: 13.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.730.000.001.8612.59

Fast Running Friend Workout - 2015-10-13 07:16:32
Workout Totals: Distance12.592Time1:35:34.90Pace7:35.44
A.M. 8 with Benjamin + 1.2 from the car shop with Joseph and Jacob. Kids ran a little bit due to the cross country race in the evening.

P.M. Cross country race at the Kiwani's park - 3 K. Times:

Benjamin 9:56
myself 10:45
Joseph 12:15
Jacob 12:18
Jenny 12:41
Julia 13:22
William was not feeling well, did not run
Sarah paced Stephen - 18:42
Leg 1:Distance8.000Time1:01:56.10Pace7:44.51
With Benjamin.
Leg 2:Distance1.200Time9:42.40Pace8:05.33
With Joseph and Jacob.
Leg 3:Distance0.500Time4:15.30Pace8:30.60
Warm-up.
Leg 4:Distance2.782Time18:42.00Pace6:43.31
The race.
Split 1:Distance1.860Time10:45.30Pace5:46.94
Cumilative:Distance1.860Time10:45.30Pace5:46.94
My time.
Split 2:Distance0.189Time1:30.90Pace8:00.95
Cumilative:Distance2.049Time12:16.20Pace5:59.30
Joseph's time. I was running around to cool down.
Split 3:Distance0.000Time0:02.20Pace0:00.00
Cumilative:Distance2.049Time12:18.40Pace6:00.37
Jacob's time.
Split 4:Distance0.133Time1:03.80Pace7:59.70
Cumilative:Distance2.182Time13:22.20Pace6:07.64
Julia's time.
Split 5:Distance0.600Time5:19.80Pace8:53.00
Cumilative:Distance2.782Time18:42.00Pace6:43.31
Stephen's time.
 
Leg 5:Distance0.110Time0:59.10Pace8:57.27
A bit more jogging.

White Crocs 2 Miles: 12.59
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 - 2015-10-14 07:20:00
Workout Totals: Distance12.000Time1:34:10.00Pace7:50.83
Usual run today, kids ran usual distances.
Leg 1:Distance8.000Time1:02:45.10Pace7:50.64
With Benjamin.
Leg 2:Distance4.000Time31:24.90Pace7:51.23
With Joseph and Jacob.

White Crocs 2 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
10.091.000.001.0012.09

Fast Running Friend Workout - 2015-10-15 08:06:45
Workout Totals: Distance12.090Time1:29:31.20Pace7:24.27
Usual run, more or less. Did a workout with Benjamin. Kids ran their usual distances.
Leg 1:Distance4.360Time31:33.80Pace7:14.36
Warm-up with Benjamin.
Leg 2:Distance2.000Time11:28.30Pace5:44.15
Benjamin did 2 miles in 9:53. I kept up with him to about 600, then fell back, finished the mile in 5:11, then brisk-jogged a quarter in 1:45 to recover, and then sped back up to a tempo pace.
Split 1:Distance1.000Time5:11.30Pace5:11.30
Cumilative:Distance1.000Time5:11.30Pace5:11.30
Split 2:Distance1.000Time6:17.00Pace6:17.00
Cumilative:Distance2.000Time11:28.30Pace5:44.15
 
Leg 3:Distance1.640Time14:40.40Pace8:56.83
Cool-down with Benjamin.
Leg 4:Distance4.090Time31:48.70Pace7:46.67
With Joseph and Jacob, then finished, turned around and ran back to Julia to finish with her.
Split 1:Distance4.000Time31:05.40Pace7:46.35
Cumilative:Distance4.000Time31:05.40Pace7:46.35
Split 2:Distance0.090Time0:43.30Pace8:01.11
Cumilative:Distance4.090Time31:48.70Pace7:46.67
 

White Crocs 2 Miles: 12.09
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.141.002.001.0013.14

Fast Running Friend Workout - 2015-10-16 07:24:56
Workout Totals: Distance13.139Time1:38:25.40Pace7:29.45
Benjamin did 8+3.8. I ran with him in the morning. We did 4x0.25 down the canyon targeting 72 - ended up a little faster on average.

Younger kids did mile time trials on the track. Everybody who tried got a PR. Joseph ran 5:42.6, Jacob 5:53.0, Jenny 6:00.5 qualifying for a driving learners permit, and Julia 6:31. William got a PR in 100 - 20.0. I got quite a workout - after 4x0.25 earlier with Benjamin I did 3 almost consecutive miles - 6:00, 5:53, 5:42. I was not doing a whole lot of cheering in the last one.
Leg 1:Distance8.000Time1:03:20.20Pace7:55.02
With Benjamin, did 4x0.25. VO2 Max splits are from the quarters, the rest is warm/cool-down/recovery.
Split 1:Distance4.040Time34:15.20Pace8:28.71
Cumilative:Distance4.040Time34:15.20Pace8:28.71
Split 2:Distance0.250Time1:13.90Pace4:55.60
Cumilative:Distance4.290Time35:29.10Pace8:16.29
Split 3:Distance0.125Time1:02.50Pace8:20.00
Cumilative:Distance4.415Time36:31.60Pace8:16.40
Split 4:Distance0.250Time1:11.20Pace4:44.80
Cumilative:Distance4.665Time37:42.80Pace8:05.06
Split 5:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance4.665Time37:42.80Pace8:05.06
Split 6:Distance0.125Time1:19.00Pace10:32.00
Cumilative:Distance4.790Time39:01.80Pace8:08.89
Split 7:Distance0.250Time1:11.20Pace4:44.80
Cumilative:Distance5.040Time40:13.00Pace7:58.77
Split 8:Distance0.250Time2:26.90Pace9:47.60
Cumilative:Distance5.290Time42:39.90Pace8:03.91
Split 9:Distance0.250Time1:09.70Pace4:38.80
Cumilative:Distance5.540Time43:49.60Pace7:54.66
Split 10:Distance2.460Time19:30.60Pace7:55.85
Cumilative:Distance8.000Time1:03:20.20Pace7:55.02
 
Leg 2:Distance1.100Time9:20.30Pace8:29.36
To the track.
Leg 3:Distance1.000Time6:00.50Pace6:00.50
Jenny's time trial - splits 86,92,92,88.
Leg 4:Distance1.000Time5:53.00Pace5:53.00
Jacob - splits 86,90,89,88
Leg 5:Distance1.000Time5:42.60Pace5:42.60
Joseph - splits 84,87,85,83
Leg 6:Distance0.062Time0:20.00Pace5:22.06
William's 100.
Leg 7:Distance0.977Time7:48.80Pace7:59.84
Back to the house.

White Crocs 2 Miles: 13.13
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.510.002.551.0016.06

Fast Running Friend Workout - 2015-10-17 08:42:12
Workout Totals: Distance16.063Time2:15:04.30Pace8:24.53
Took Benjamin for the practice Provo River Half Course run. This time he ran 10 miles in 54:23 - about a minute off target for 1:10. He was on pace at 6.5 (34:19), but the headwind on the uphill mile, which he did in 6:32 (target around 6:00) killed the deal. So I told him to go to 10, which he did. Other splits were 12:55 at 2.5 (target 12:49), and 20:50 at 4 (target 20:36). Big improvement from last week when he was already 2 minutes behind pace at 6.5. So his fitness is returning. I signed him up for the Haunted Half.

Benjamin did a total of about 14, I ran portions of his tempo driving from spot to spot and joining him at convenient locations. Then I added 7 more miles, the total was somewhere around 15.

The younger kids except Matthew ran their usual distances on their own. I ran 200 meters with Matthew.
Leg 1:Distance1.100Time9:16.90Pace8:26.27
Warm-up with Benjamin.
Leg 2:Distance6.205Time54:23.70Pace8:45.98
Benjamin's 10 mile workout on the Provo River Half course.
Split 1:Distance1.000Time4:53.50Pace4:53.50
Cumilative:Distance1.000Time4:53.50Pace4:53.50
Split 2:Distance0.150Time1:14.80Pace8:18.67
Cumilative:Distance1.150Time6:08.30Pace5:20.26
Split 3:Distance0.000Time5:22.10Pace0:00.00
Cumilative:Distance1.150Time11:30.40Pace10:00.35
Split 4:Distance0.105Time0:50.20Pace7:58.10
Cumilative:Distance1.255Time12:20.60Pace9:50.12
Split 5:Distance0.110Time0:35.20Pace5:20.00
Cumilative:Distance1.365Time12:55.80Pace9:28.35
Split 6:Distance0.030Time0:16.30Pace9:03.33
Cumilative:Distance1.395Time13:12.10Pace9:27.81
Split 7:Distance0.000Time5:26.50Pace0:00.00
Cumilative:Distance1.395Time18:38.60Pace13:21.86
Split 8:Distance0.240Time1:48.20Pace7:30.83
Cumilative:Distance1.635Time20:26.80Pace12:30.34
Split 9:Distance0.240Time1:17.50Pace5:22.92
Cumilative:Distance1.875Time21:44.30Pace11:35.63
Split 10:Distance0.000Time6:00.90Pace0:00.00
Cumilative:Distance1.875Time27:45.20Pace14:48.11
Split 11:Distance0.500Time3:52.20Pace7:44.40
Cumilative:Distance2.375Time31:37.40Pace13:18.91
Split 12:Distance1.500Time9:15.60Pace6:10.40
Cumilative:Distance3.875Time40:53.00Pace10:33.03
Split 13:Distance0.130Time1:10.90Pace9:05.38
Cumilative:Distance4.005Time42:03.90Pace10:30.19
Split 14:Distance2.200Time12:19.80Pace5:36.27
Cumilative:Distance6.205Time54:23.70Pace8:45.98
 
Leg 3:Distance0.033Time0:16.10Pace8:07.88
Cool-down.
Leg 4:Distance1.600Time14:17.70Pace8:56.06
More cool-down with Benjamin to the car.
Leg 5:Distance7.000Time55:30.30Pace7:55.76
Alone.
Leg 6:Distance0.125Time1:19.60Pace10:36.80
With Matthew.

White Crocs 2 Miles: 16.06
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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: 2.00Total Sleep Time: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.120.000.001.0013.12

Fast Running Friend Workout - 2015-10-19 07:20:33
Workout Totals: Distance13.125Time1:34:42.30Pace7:12.94
Today was a better day for me. Benjamin paced me to a 5:04 mile down the canyon, splits 75,79,74,76 - an improvement over the last week. Otherwise it was a usual day - total of 12, kids ran their usual distances.
Leg 1:Distance4.720Time38:06.90Pace8:04.51
Warm-up with Benjamin.
Leg 2:Distance1.000Time5:04.90Pace5:04.90
Fast mile.
Leg 3:Distance2.280Time18:14.20Pace7:59.91
Back to the house.
Leg 4:Distance5.000Time32:00.40Pace6:24.08
With Joseph. Jenny and Jacob started with us, but then I had them stop and wait a couple of minutes while Joseph and I went ahead. Joseph has been having an odd mental issue, maybe not that odd for a competitive 10 year old. When something is slightly wrong, maybe his legs are a bit sore, and he is running with other kids, he starts feeling competitive, but at the same time he feels his body does not quite respond normally. So he starts getting tense and that makes things worse. To complicate the problem, he is naturally stubborn - when he was 3 years old I joked that he was born into a Protestant religion. So I can keep telling him to relax but it goes into one ear and out of the other. So he runs and moans. I decided to try the experiment and have him run without the other kids. The moaning magically stopped. Not sure what the solution is, maybe just time and maturity, but I will try a few things.
Leg 5:Distance0.125Time1:15.90Pace10:07.20

White Crocs 2 Miles: 13.12
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.630.000.001.8612.49

Fast Running Friend Workout - 2015-10-20 08:26:43
Workout Totals: Distance12.491Time1:35:40.30Pace7:39.55
8 in the AM with Benjamin, kids did a warm-up. Cross-country race at the Kiwani's Park in the evening. Times:

Benjamin 9:44
myself 10:36
Joseph 11:50
Jacob 12:10
Jenny 12:59
Julia 13:32
William 15:25
Sarah 15:57
Stephen 18:27

This was Joseph's first 3 K under 12:00 in cross country. Hopefully the distance was right. But regardless, he's run 19:47 in the 5 K on the road on a certified loop course, so he does have a legitimate 3 K under 12:00 to his credit.
Leg 1:Distance8.000Time1:03:27.80Pace7:55.98
With Benjamin.
Leg 2:Distance1.000Time7:45.00Pace7:45.00
With Joseph, Jacob, Jenny, and Julia - I think.
Leg 3:Distance0.125Time1:09.10Pace9:12.80
With Matthew - he got a new record.
Leg 4:Distance0.606Time4:50.80Pace7:59.87
Warm-up for the cross-country race.
Leg 5:Distance2.760Time18:27.60Pace6:41.30
Cross-country race - 3 K.
Split 1:Distance1.860Time10:36.50Pace5:42.20
Cumilative:Distance1.860Time10:36.50Pace5:42.20
My time.
Split 2:Distance0.900Time7:51.10Pace8:43.44
Cumilative:Distance2.760Time18:27.60Pace6:41.30
Stephen's time.
 

White Crocs 2 Miles: 12.49
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 - 2015-10-21 07:27:37
Workout Totals: Distance12.000Time1:34:03.40Pace7:50.28
Usual run. Benjamin did 8 + 3.8, other kids their usual distances.
Leg 1:Distance8.000Time1:02:03.30Pace7:45.41
With Benjamin.
Leg 2:Distance4.000Time32:00.10Pace8:00.02
With Jenny, Julia, Joseph, and Jacob. I think William might have joined us for the first mile, and then Jenny or Julia took him back.

White Crocs 2 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
11.110.000.001.0012.11

Fast Running Friend Workout - 2015-10-22 09:55:44
Workout Totals: Distance12.114Time1:35:04.50Pace7:50.90
Today Benjamin had an interview with Qualtrics, so we rearranged the running and work schedule a bit. I ran with the kids in the morning, and then with him in the afternoon. Kids ran their usual distances, Benjamin did 8 + 3.8, including 4x0.25 with me down the canyon. We got some headwind, so the times do not quite reflect the effort. I think maybe we were a second or two slower on each interval than what we normally would have been if we had done it in the morning.
Leg 1:Distance4.000Time31:02.10Pace7:45.52
With Joseph, Jacob, Jenny, and Julia starting, then we had some separation, not sure who went where.
Leg 2:Distance0.125Time1:17.10Pace10:16.80
With Matthew.
Leg 3:Distance4.414Time34:52.00Pace7:53.95
With Benjamin, part of the 400 workout.
Split 1:Distance4.039Time32:18.80Pace8:00.02
Cumilative:Distance4.039Time32:18.80Pace8:00.02
Split 2:Distance0.250Time1:14.40Pace4:57.60
Cumilative:Distance4.289Time33:33.20Pace7:49.39
Split 3:Distance0.125Time1:15.10Pace10:00.80
Cumilative:Distance4.414Time34:48.30Pace7:53.11
Split 4:Distance0.000Time0:03.70Pace0:00.00
Cumilative:Distance4.414Time34:52.00Pace7:53.95
 
Leg 4:Distance3.575Time27:53.30Pace7:48.06
The remaining part of the 400 workout after a false start and a watch reset accident.
Split 1:Distance0.250Time1:12.30Pace4:49.20
Cumilative:Distance0.250Time1:12.30Pace4:49.20
Split 2:Distance0.125Time1:23.30Pace11:06.40
Cumilative:Distance0.375Time2:35.60Pace6:54.93
Split 3:Distance0.250Time1:11.90Pace4:47.60
Cumilative:Distance0.625Time3:47.50Pace6:04.00
Split 4:Distance0.250Time2:30.30Pace10:01.20
Cumilative:Distance0.875Time6:17.80Pace7:11.77
Split 5:Distance0.250Time1:12.10Pace4:48.40
Cumilative:Distance1.125Time7:29.90Pace6:39.91
Split 6:Distance2.450Time20:23.40Pace8:19.35
Cumilative:Distance3.575Time27:53.30Pace7:48.06
 

White Crocs 2 Miles: 12.11
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.652.250.001.0012.90

Fast Running Friend Workout - 2015-10-23 07:20:09
Workout Totals: Distance12.892Time1:33:41.50Pace7:16.05
Today was the day of records. Benjamin got a small PR on our 3 mile course down the canyon - 14:49, splits 4:57, 4:58, 4:54. Looks like he is getting back to full health and fitness.

William ran 6:45.0 in the mile on the track one day before his 7th birthday - 6 second PR. Splits 1:37, 1:41, 1:44, 1:40. Family record in the 6 and under age division.

Julia ran the mile on the track in 6:28.8 - 3 second PR. Splits 1:34, 1:36, 1:40, 1:36.

Joseph and Jacob attempted an 800 PR, but both fell about a second short. I think it was too windy. William and Julia got theirs because theirs were weak.
Leg 1:Distance4.930Time39:26.60Pace8:00.04
Warm-up.
Leg 2:Distance3.000Time17:26.00Pace5:48.67
Benjamin ran 3 miles in 14:49, I did the first 0.5 with him, then rested a quarter and ran a tempo the rest of the way.
Split 1:Distance0.500Time2:26.80Pace4:53.60
Cumilative:Distance0.500Time2:26.80Pace4:53.60
Split 2:Distance0.250Time1:46.40Pace7:05.60
Cumilative:Distance0.750Time4:13.20Pace5:37.60
Split 3:Distance2.250Time13:12.80Pace5:52.36
Cumilative:Distance3.000Time17:26.00Pace5:48.67
 
Leg 3:Distance1.640Time14:53.60Pace9:04.88
Cool-down with Benjamin.
Leg 4:Distance0.180Time1:50.30Pace10:12.78
Warm-up with the kids at the track.
Leg 5:Distance0.496Time2:45.20Pace5:33.06
Jacob's 800.
Leg 6:Distance0.496Time2:40.50Pace5:23.59
Joseph's 800.
Leg 7:Distance1.000Time6:45.00Pace6:45.00
William's mile.
Leg 8:Distance1.000Time6:28.80Pace6:28.80
Julia's mile.
Leg 9:Distance0.150Time1:25.50Pace9:30.00
Cool-down.

White Crocs 2 Miles: 12.89
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.220.000.000.0015.22

Fast Running Friend Workout - 2015-10-24 09:14:27
Workout Totals: Distance5.000Time37:50.60Pace7:34.12
Ran 5 with Joseph and Jacob in the morning, then 10 more with Benjamin in the afternoon. He had a math competition (Virginia Tech) in the morning.

So far he has done well in the preliminary Putnam team selection competitions, and has earned enough BYU gift cards to have a good supply of lunches. This is rather ironic - when he was little and wanted an extra snack, I usually had him solve a math problem. Now BYU has him solve a math problem when he wants some food.
Leg 1:Distance5.000Time37:50.60Pace7:34.12
With Joseph and Jacob.
Fast Running Friend Workout - 2015-10-24 16:28:21
Workout Totals: Distance10.225Time1:20:14.00Pace7:50.81
 
Leg 1:Distance10.100Time1:18:59.80Pace7:49.29
With Benjamin.
Leg 2:Distance0.125Time1:14.20Pace9:53.60
With Matthew.

White Crocs 2 Miles: 15.22
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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: 2.00Total Sleep Time: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

Fast Running Friend Workout - 2015-10-26 07:23:55
Workout Totals: Distance12.000Time1:31:28.20Pace7:37.35
Benjamin did 8+3.8 pacing me through a mile down the canyon in 5:03.4 - splits 75,77,76,75. I did a total of 12. Other kids ran their usual distances.
Leg 1:Distance4.720Time37:27.20Pace7:56.10
Warm-up.
Leg 2:Distance1.000Time5:03.40Pace5:03.40
Fast mile.
Leg 3:Distance2.280Time18:03.60Pace7:55.26
Cool-down.
Leg 4:Distance4.000Time30:54.00Pace7:43.50
With Joseph and Jacob. I think we might have had Jenny and/or Julia for part of it.

White Crocs 2 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
10.121.500.000.5012.12

Fast Running Friend Workout - 2015-10-27 07:31:56
Workout Totals: Distance12.125Time1:32:57.90Pace7:40.03
Kids ran their usual distances today. Benjamin did 8+3.8 with a workout in the first run - 2 miles down the Provo Canyon. I did the first 0.5 with him, then settled into tempo pace for the rest of it.

The run had me concerned. Based on the 3 miles in 14:49 (4:57,4:58,4:54) I gave Benjamin a target of 9:40 (4:50 pace) thinking it would not give him any trouble. He went through the first mile in 4:49, but then he downshifted and could only run 5:02 with no ability to kick. My first suspect was being low on fuel - the plan to deal with it is a bigger taper for the half and extra focus on food.
Leg 1:Distance4.360Time34:30.60Pace7:54.91
Warm-up with Benjamin.
Leg 2:Distance2.000Time11:29.20Pace5:44.60
2 mile workout.
Split 1:Distance0.500Time2:24.60Pace4:49.20
Cumilative:Distance0.500Time2:24.60Pace4:49.20
Split 2:Distance1.500Time9:04.60Pace6:03.07
Cumilative:Distance2.000Time11:29.20Pace5:44.60
 
Leg 3:Distance1.640Time14:21.50Pace8:45.30
Cool-down.
Leg 4:Distance4.000Time31:17.50Pace7:49.38
With Joseph and Jacob. I think Jenny and/or Julia might have run a part of it with us.
Leg 5:Distance0.125Time1:19.10Pace10:32.80
With Matthew.

White Crocs 2 Miles: 12.12
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.220.000.000.0012.22

Fast Running Friend Workout - 2015-10-28 07:23:16
Workout Totals: Distance12.225Time1:38:15.60Pace8:02.26
Usual easy day. Benjamin did 8. Younger kids ran their usual distances - for a review, they are Jenny alternating 4 and 5, Julia alternating 3 and 4, Joseph and Jacob 4, William 2, Stephen 1, and Matthew 0.125.

I think Benjamin's body knew that he needed to refuel - he naturally chose a slower pace, and I was OK with it.
Leg 1:Distance8.100Time1:05:38.90Pace8:06.28
With Benjamin. Jenny ran the first 2 with us, then turned around.
Leg 2:Distance4.000Time31:24.30Pace7:51.07
With Joseph, Jacob, and Julia.
Leg 3:Distance0.125Time1:12.40Pace9:39.20
With Matthew.

White Crocs 2 Miles: 12.22
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.680.000.001.1910.87

Fast Running Friend Workout - 2015-10-29 08:28:18
Workout Totals: Distance10.866Time1:24:58.70Pace7:49.23
Today we did a family competition. I raced 2000 meters on the track at Orem High against a 5x400 relay team composed of my children: Joseph, Jacob, Jenny, Julia, and William. Benjamin paced me. I ran 6:38 with the splits of 77,80,79,81,81. The kids were ahead of me by a few seconds up until the last leg. I passed William with 200 to go and won by 10 seconds. Kids splits were Joseph - 75, Jacob - 77, Jenny - 79, Julia - 82, William - 93. There might have been tenths of a second there to make it add up.

I think it was a big psychological blow for our 7 year old William to get passed by dad in a competitive situation - he was 43 through the first 200, and then I think he just stopped trying once he got passed and ran 50, which is his mile race pace.

Benjamin did only 4 miles - more aggressive taper.

In the evening as I was driving to pick up Benjamin from BYU I realized that as I had forgotten to tell Sarah that Benjamin needed a high-carb meal all we had for dinner was beans and rice, and I knew this was not enough for his fuel needs. So on the way back we picked up a 940 calorie cereal bowl from Jamba Juice and he consumed that and the regular dinner almost as if it was just one slice of bread.
Leg 1:Distance1.560Time13:39.20Pace8:45.13
Warm-up, strides.
Split 1:Distance1.000Time8:38.20Pace8:38.20
Cumilative:Distance1.000Time8:38.20Pace8:38.20
Split 2:Distance0.062Time0:17.90Pace4:48.71
Cumilative:Distance1.062Time8:56.10Pace8:24.80
Split 3:Distance0.062Time0:50.70Pace13:37.74
Cumilative:Distance1.124Time9:46.80Pace8:42.06
Split 4:Distance0.062Time0:20.40Pace5:29.03
Cumilative:Distance1.186Time10:07.20Pace8:31.97
Split 5:Distance0.062Time0:47.50Pace12:46.13
Cumilative:Distance1.248Time10:54.70Pace8:44.60
Split 6:Distance0.062Time0:18.60Pace5:00.00
Cumilative:Distance1.310Time11:13.30Pace8:33.97
Split 7:Distance0.250Time2:25.90Pace9:43.60
Cumilative:Distance1.560Time13:39.20Pace8:45.13
 
Leg 2:Distance1.000Time6:48.30Pace6:48.30
The relay race.
Split 1:Distance1.000Time6:38.30Pace6:38.30
Cumilative:Distance1.000Time6:38.30Pace6:38.30
My time.
Split 2:Distance0.000Time0:10.00Pace0:00.00
Cumilative:Distance1.000Time6:48.30Pace6:48.30
The kids team time.
 
Leg 3:Distance1.056Time8:26.90Pace8:00.02
Cool-down.
Leg 4:Distance1.000Time7:54.10Pace7:54.10
With Jenny, Joseph, and Jacob.
Leg 5:Distance0.125Time1:12.00Pace9:36.00
With Matthew.
Leg 6:Distance0.125Time1:11.10Pace9:28.80
Matthew wanted to do a second run. He understands the principle of double the running double the fruit snacks.
Leg 7:Distance1.000Time8:43.60Pace8:43.60
Stephen was dragging on his first run earlier with Julia and ended up losing his privileges for it. So I told him he had to run a mile in under 9:20 to regain the privileges. He did it quite easily.
Leg 8:Distance5.000Time37:03.50Pace7:24.70
More distance alone.

White Crocs 2 Miles: 10.86
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.080.000.000.0012.08

Fast Running Friend Workout - 2015-10-30 07:25:07
Workout Totals: Distance12.080Time1:33:57.20Pace7:46.66
Usual day for me. Benjamin was tapering for the Haunted Half tomorrow. Everybody else ran their usual distances.
Leg 1:Distance4.000Time29:14.30Pace7:18.57
Alone.
Leg 2:Distance4.000Time30:35.50Pace7:38.88
With Benjamin, Jenny, Joseph, and Jacob.
Leg 3:Distance2.040Time17:30.10Pace8:34.75
With William.
Leg 4:Distance2.040Time16:37.30Pace8:08.87
With Julia.

White Crocs 2 Miles: 12.08
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.880.000.000.4417.32

Fast Running Friend Workout - 2015-10-31 07:20:00
Workout Totals: Distance17.317Time2:45:46.30Pace9:34.37
Today was a special day. Benjamin finally qualified for the driver's license by breaking 1:10 in the half. He ran the Provo Haunted Half in 1:09:11 finishing 6th as the last big boy. Ahead of him Brett Hales 1:06:46, Mike Hardy 1:07:22, Trevor Ricks 1:07:53, Nate Clayson 1:08:51, and Taylor Farnsworth 1:08:54. David Taylor was 7th with 1:16:26 according to the official results.

The course started at 5834 ft and finished at 4761 ft according to the official map, a drop of 1070 feet. Last 5 K had 0 elevation change but consisted of gradual barely noticeable down compensated for by fairly steep climbs. The course actually had pretty much the exact same elevation drop as the Provo River Half, but it was significantly faster, probably a good minute compared to the 2014 course, due to the lesser amount of uphill running.

Benjamin's splits by the mile, all over the place due to the changes in the terrain:

5:04 (estimate), 10:05 (5:01), 15:26 (5:21), 20:34 (5:08), 25:56 (5:22), 31:14 (5:18), 36:29 (5:15), 41:40 (5:11), 52:11 (10:31 for 2 miles, 5:15.5 avg), 57:28 (5:17), 1:02:59 (5:31), last 1.109 in 6:12, 5:35 avg.

Last 5 K in 17:00, 5:28 average on a hilly course with no drop after running 10 miles hard - goes to show that he was fast today not just because the downhill.
Leg 1:Distance1.000Time7:44.40Pace7:44.40
A little bit of jogging before taking Benjamin to the start.
Leg 2:Distance2.000Time13:12.90Pace6:36.45
Ran to meet Benjamin, then ran a bit less than a mile with him.
Leg 3:Distance2.192Time51:10.10Pace23:20.59
Reset the watch at 4 miles to sync it with Jenny's and be 21:00 behind the race clock. Drove for part of the time, ran some, cheered Benjamin.
Split 1:Distance0.000Time7:39.70Pace0:00.00
Cumilative:Distance0.000Time7:39.70Pace0:00.00
Drove.
Split 2:Distance0.635Time5:04.80Pace8:00.00
Cumilative:Distance0.635Time12:44.50Pace20:03.94
Ran to meet Benjamin.
Split 3:Distance0.000Time1:29.80Pace0:00.00
Cumilative:Distance0.635Time14:14.30Pace22:25.35
Waited.
Split 4:Distance0.440Time2:15.30Pace5:07.50
Cumilative:Distance1.075Time16:29.60Pace15:20.56
Ran with Benjamin. He was strong.
Split 5:Distance0.117Time0:56.10Pace7:59.49
Cumilative:Distance1.192Time17:25.70Pace14:37.27
Ran to the car.
Split 6:Distance1.000Time33:44.40Pace33:44.40
Cumilative:Distance2.192Time51:10.10Pace23:20.59
Mix of driving and running, trying to intercept Benjamin, a couple of times unsuccessfully because he was too fast, including the finish - I got stuck in traffic for a minute or two and that was enough to miss him.
 
Leg 4:Distance0.125Time1:18.50Pace10:28.00
With Matthew.
Leg 5:Distance5.000Time38:00.50Pace7:36.10
With Joseph and Jacob. Jenny did the first 1.5 then turned around.
Leg 6:Distance7.000Time54:19.90Pace7:45.70
Alone. My calf started hurting towards the end, had to stop and massage it. For a while was not sure if I was going to make it home without having to walk or a call for a ride. But massage worked, and though it hurt, it was runnable.

White Crocs 2 Miles: 17.32
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
321.045.7513.1516.28356.22
White Crocs 2 Miles: 356.20
Night Sleep Time: 217.00Nap Time: 6.00Total Sleep Time: 223.00
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