Breaking the Wall

October 2016

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15% off for Fast Running Blog members at St. George Running Center!

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

Best marathon: 2:23:57 (2007, St. George). Won the Top of Utah Marathon twice (2003,2004). Won the USATF LDR circuit in Utah in 2006.

Draper Days 5 K 15:37 (2004)

Did not know this until June 2012, but it turned out that I've been running with spina bifida occulta in L-4 vertebra my entire life, which explains the odd looking form, struggles with the top end speed, and the poor running economy (cannot break 16:00 in 5 K without pushing the VO2 max past 75).  

 

Short-Term Running Goals:

Qualify for the US Olympic Trials. With the standard of 2:19 on courses with the elevation drop not exceeding 450 feet this is impossible unless I find an uncanny way to compensate for the L-4 defect with my muscles. But I believe in miracles.

Long-Term Running Goals:

2:08 in the marathon. Become a world-class marathoner. This is impossible unless I find a way to fill the hole in L-4 and make it act healthy either by growing the bone or by inserting something artificial that is as good as the bone without breaking anything important around it. Science does not know how to do that yet, so it will take a miracle. But I believe in miracles.

Personal:

I was born in 1973. Grew up in Moscow, Russia. Started running in 1984 and so far have never missed more than 3 consecutive days. Joined the LDS Church in 1992, and came to Provo, Utah in 1993 to attend BYU. Served an LDS mission from 1994-96 in Salt Lake City, Utah. Got married soon after I got back. My wife Sarah and I are parents of nine children: Benjamin, Jenny, Julia, Joseph, Jacob, William, Stephen, Matthew,  Mary, and Bella.  We home school our children.

I am a software engineer/computer programmer/hacker whatever you want to call it, and I am currently working for RedX. Aside from the Fast Running Blog, I have another project to create a device that is a good friend for a fast runner. I called it Fast Running Friend.

Favorite Quote:

...if we are to have faith like Enoch and Elijah we must believe what they believed, know what they knew, and live as they lived.

Elder Bruce R. McConkie

 

Favorite Blogs:

Miles:This week: 0.00 Month: 0.00 Year: 2339.68
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 120.59
Brown Crocs 1 Lifetime Miles: 1509.03
Brown Crocs 2 Lifetime Miles: 268.74
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
249.597.1931.058.56296.39
Khaki Crocs 1 Miles: 282.52Saucony Type A Miles: 13.84
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.920.003.002.0014.92

Fast Running Friend Workout - 2016-10-01 07:31:08
Workout Totals: Distance14.918Time1:50:23.00Pace7:23.96
Only about 15 for me today due to getting up late and not wanting to miss general conference. Benjamin and I did a workout.

He was still not 100% recovered from the cold, so he just did my workout. First we did 8x0.25 up the canyon with 100 meter recovery targeting 30 seconds, but we botched it a few times running it in 35. On the quarters we fluctuated between 83 and 87 high with the average of around 85 high. This was very tough for me, but I wanted to get good resistance running practice given that we are running in the Monumental Half in November which unlike most Utah halves does not have downhill.

After the hill repeat session we did a lactic clearance tempo down the canyon - 3 miles in 16:38, splits 5:38, 5:36, 5:24, last quarter in 79.

Kids ran their usual distances except Julia did 3 and Joseph did 6. Benjamin ended up with a bit less than 11.
Leg 1:Distance2.600Time20:53.90Pace8:02.27
Warm-up.
Leg 2:Distance2.436Time15:11.90Pace6:14.34
Uphill 8x0.25 with 100 recovery.
Split 1:Distance0.250Time1:24.20Pace5:36.80
Cumilative:Distance0.250Time1:24.20Pace5:36.80
Split 2:Distance0.062Time0:28.40Pace7:38.06
Cumilative:Distance0.312Time1:52.60Pace6:00.90
Split 3:Distance0.250Time1:23.00Pace5:32.00
Cumilative:Distance0.562Time3:15.60Pace5:48.04
Split 4:Distance0.062Time0:34.50Pace9:16.45
Cumilative:Distance0.624Time3:50.10Pace6:08.75
Split 5:Distance0.250Time1:27.90Pace5:51.60
Cumilative:Distance0.874Time5:18.00Pace6:03.84
Split 6:Distance0.063Time0:36.00Pace9:31.43
Cumilative:Distance0.937Time5:54.00Pace6:17.80
Split 7:Distance0.250Time1:27.00Pace5:48.00
Cumilative:Distance1.187Time7:21.00Pace6:11.52
Split 8:Distance0.062Time0:30.60Pace8:13.55
Cumilative:Distance1.249Time7:51.60Pace6:17.58
Split 9:Distance0.250Time1:25.60Pace5:42.40
Cumilative:Distance1.499Time9:17.20Pace6:11.71
Split 10:Distance0.062Time0:29.70Pace7:59.03
Cumilative:Distance1.561Time9:46.90Pace6:15.98
Split 11:Distance0.250Time1:25.50Pace5:42.00
Cumilative:Distance1.811Time11:12.40Pace6:11.29
Split 12:Distance0.063Time0:31.30Pace8:16.83
Cumilative:Distance1.874Time11:43.70Pace6:15.51
Split 13:Distance0.250Time1:25.90Pace5:43.60
Cumilative:Distance2.124Time13:09.60Pace6:11.75
Split 14:Distance0.062Time0:34.40Pace9:14.84
Cumilative:Distance2.186Time13:44.00Pace6:16.94
Split 15:Distance0.250Time1:27.90Pace5:51.60
Cumilative:Distance2.436Time15:11.90Pace6:14.34
 
Leg 3:Distance0.562Time4:35.70Pace8:10.57
Recovery jog.
Leg 4:Distance3.000Time16:38.80Pace5:32.93
Tempo run down the canyon.
Leg 5:Distance2.280Time19:25.40Pace8:31.14
Back to the house.
Leg 6:Distance0.500Time4:30.10Pace9:00.20
With Matthew.
Leg 7:Distance1.500Time13:47.90Pace9:11.93
With Stephen.
Leg 8:Distance2.040Time15:19.30Pace7:30.64
With Joseph and Grant after the General Conference Priesthood Session.

Khaki Crocs 1 Miles: 14.92
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. Watched General Conference. Some highlights from both Saturday and Sunday:

When Elder Hales talked about the man that taking care of his wife who had Alzhiemers, including the combing of hair, Sarah said she never wanted to get Alzhiemers implying the horrible results of me combing her hair.

Our son Joseph, who will perhaps will win the family impatience award, the one who I constantly have to teach that running immediately behind somebody can be a position of strength, was the first one to comment on President Uchtdorf's remarks about how we get more impatient with technology the more familiar we become with it.

Elder Anderson mentioned a couple in Ukraine that got to know each other on a bus when Svetlana (which incidentally means "of light") talked to Victor about the Book of Mormon. This reminded me a of Russian comedy "Where is the nofelet?" "nofelet" is a Russian backwards spelling of telephone. In the movie a middle-aged engineer (Pavel) is having a hard time getting married. His cousin, who naturally has a lot of success with women, is teaching him how to flirt and suggests he should use the "nofelet" line. Pavel throughout the movie rejects all of the candidates suggested by his cousin, and thinks the "nofelet" line is stupid. Every day he sees a woman on the bus that he likes but is too shy to approach. He keeps dreaming of marrying her and having eight children. The movie ends with him approaching her with a question about the "nofelet" and receiving a positive response.

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.640.000.000.0011.64

Fast Running Friend Workout - 2016-10-03 08:15:03
Workout Totals: Distance11.640Time1:34:13.10Pace8:05.66
Usual day, usual distances for the kids. I ran 11.5 miles. Benjamin is feeling better, got up to 10 miles.
Leg 1:Distance0.500Time5:04.70Pace10:09.40
With Matthew.
Leg 2:Distance4.000Time31:18.20Pace7:49.55
With Joseph.
Leg 3:Distance1.020Time8:46.80Pace8:36.47
With Stephen.
Leg 4:Distance2.040Time16:49.70Pace8:14.95
With William, Jacob, and Jenny.
Leg 5:Distance2.040Time16:26.80Pace8:03.73
With Jacob and Jenny.
Leg 6:Distance2.040Time15:46.90Pace7:44.17
With Jenny.

Khaki Crocs 1 Miles: 11.64
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.170.000.001.3311.50

Fast Running Friend Workout - 2016-10-04 07:55:29
Workout Totals: Distance11.499Time1:31:56.60Pace7:59.75
A short run for the kids (8 for me, 8 for Benjamin) in the morning, and then the cross-country race at night. The distance was 3 K. Times:

Benjamin 10:01
myself 10:37
Joseph 11:37 (new course PR of sorts)
Jacob 11:56 (also course PR)
Jenny 12:38 (course PR, breakthrough race)
Julia 13:43
William 14:06
Stephen 16:50

Benjamin felt stronger, but still not 100% - so he took it easy in the middle. Julia also felt better, but still not 100%, so she ran about what I expected her to. Jenny exceeded my expectations - the driver's license (20:00 5 K) has gotten closer. Joseph ran about was I was expecting, and we now have a benchmark comparison of sorts - Benjamin ran 11:32 on a similar course (although we will never know if it was exactly the same length) at the age of 12. Jacob ran a little bit slower, but this can be accounted for by his adding extra distance when dealing with the oncoming traffic of slower runners - at one point the course looped and reversed the direction with faster runners running into the slower ones that were about half a mile behind.

William for some reason just could not find the motivation to push. Stephen never cried or had a big mental flop, which resulted in a respectable time.
Leg 1:Distance2.040Time16:19.80Pace8:00.29
With Benjamin and Grant.
Leg 2:Distance6.000Time45:44.70Pace7:37.45
With Benjamin.
Leg 3:Distance0.500Time4:16.80Pace8:33.60
With Matthew.
Leg 4:Distance0.850Time6:51.50Pace8:04.12
At the cross-country race - warmup.
Leg 5:Distance1.889Time16:50.30Pace8:54.83
The race.
Split 1:Distance1.329Time10:37.80Pace7:59.91
Cumilative:Distance1.329Time10:37.80Pace7:59.91
My time.
Split 2:Distance0.000Time0:59.90Pace0:00.00
Cumilative:Distance1.329Time11:37.70Pace8:44.98
Joseph
Split 3:Distance0.000Time0:18.40Pace0:00.00
Cumilative:Distance1.329Time11:56.10Pace8:58.83
Jacob
Split 4:Distance0.070Time0:41.90Pace9:58.57
Cumilative:Distance1.399Time12:38.00Pace9:01.82
Jenny
Split 5:Distance0.120Time1:05.30Pace9:04.17
Cumilative:Distance1.519Time13:43.30Pace9:02.00
Julia
Split 6:Distance0.050Time0:23.00Pace7:40.00
Cumilative:Distance1.569Time14:06.30Pace8:59.39
William
Split 7:Distance0.320Time2:44.00Pace8:32.50
Cumilative:Distance1.889Time16:50.30Pace8:54.83
Stephen
 
Leg 6:Distance0.220Time1:53.50Pace8:35.91
Cool-down

Saucony Type A Miles: 2.95Khaki Crocs 1 Miles: 8.54
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.020.000.000.009.02

Fast Running Friend Workout - 2016-10-05 09:02:15
Workout Totals: Distance9.020Time1:13:40.50Pace8:10.08
Bella Louise Pachev was born this morning at 3:50 AM officially joining our crew which now consists of Mom, Dad, six boys (Benjamin, Joseph, Jacob, William, Stephen, and Matthew), and four girls (Jenny, Julia, Mary, and Bella).

Running-wise, things were a bit crazy but we got the runs done. I did 9 miles total, kids did their usual distances.
Leg 1:Distance1.020Time8:42.50Pace8:32.25
With William and Stephen.
Leg 2:Distance1.000Time7:42.90Pace7:42.90
With William. Maybe Joseph also, do not remember.
Leg 3:Distance0.500Time4:29.20Pace8:58.40
With Matthew, Jenny, and Jacob.
Leg 4:Distance3.500Time29:25.90Pace8:24.54
With Jenny and Jacob.
Leg 5:Distance3.000Time23:20.00Pace7:46.67
With Joseph.

Khaki Crocs 1 Miles: 9.02
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.540.000.000.0010.54

Fast Running Friend Workout - 2016-10-06 09:23:38
Workout Totals: Distance10.540Time1:26:06.50Pace8:10.18
Usual day, usual distances for everybody.
Leg 1:Distance4.000Time31:53.20Pace7:58.30
I think this was with Jacob.
Leg 2:Distance2.040Time18:58.20Pace9:17.94
With Stephen.
Leg 3:Distance0.500Time4:36.70Pace9:13.40
With Matthew.
Leg 4:Distance3.000Time23:04.80Pace7:41.60
With William and Joseph.
Leg 5:Distance1.000Time7:33.60Pace7:33.60
With Joseph.

Khaki Crocs 1 Miles: 10.54
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.001.000.0010.00

Fast Running Friend Workout - 2016-10-07 09:37:01
Workout Totals: Distance10.000Time1:13:59.90Pace7:23.99
Did mile time trials today. Unfortunately it was windy again. Only William got a PR - 6:30.6 (1:35,1:38,1:41,1:33). Stephen started out OK (1:52), but the lost it running 8:01. Jacob was able to run 83,84, but then ran 86, and did not have a good kick, which gave him only 5:43. Joseph was having an attitude and did not run the time trial.

Matthew set a record for 400 without holding the hand - 2:20.9.
Leg 1:Distance0.250Time2:20.90Pace9:23.60
With Matthew, Joseph, Jacob, and William.
Leg 2:Distance1.000Time8:01.40Pace8:01.40
With Stephen.
Leg 3:Distance0.250Time2:22.70Pace9:30.80
With Matthew, Joseph, and Jacob.
Leg 4:Distance1.000Time5:43.00Pace5:43.00
With Jacob.
Leg 5:Distance1.000Time6:30.60Pace6:30.60
With William and Jacob.
Leg 6:Distance1.000Time8:12.90Pace8:12.90
With William, Jacob, and Jenny at home.
Leg 7:Distance0.500Time3:55.00Pace7:50.00
With Jacob and Jenny.
Leg 8:Distance5.000Time36:53.40Pace7:22.68
Alone.

Khaki Crocs 1 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
7.970.004.000.0011.97

Fast Running Friend Workout - 2016-10-08 08:34:50
Workout Totals: Distance11.975Time1:28:48.20Pace7:24.94
Benjamin and I did a workout today. Total of 12. A short warm-up, then 4x1 mile down the canyon with a quick 0.125 recovery. The target for me was to start at 5:20 and then try not to bleed too much. For Benjamin 5:00 pace. Recovery target pace was 8:00, so 1 minute. So essentially a 4 mile tempo, but with some mental trickery built-in to try to make the brain believe the body was not quite as tired.

Benjamin got 4:58, 50 recovery, then he miscalculated and ran only 0.875 at 4:53 pace, 52 recovery, then 1.125 at 5:05 pace, then I think 56 recovery, and 4:57 for the last mile - total time for 4.375 - 22:37 - which comes out to 5:10 average for everything including the jogging.

I did 5:20/52/5:23/55/5:32/1:00/5:34 - total of 24:38, average pace 5:37.8. I was losing steam in the last 0.5. Probably due to some lack of sleep over the last week - I missed pretty much the full night Tue/Wed, then I got up in the middle of the night Wed/Thu and took Bella for a drive. I did make up some via naps and sleeping in, but not enough - so I think that is what I was feeling. All in all it was a decent workout for both of us.

Younger kids ran their usual Saturday distances with Jenny and Julia being in charge of the runs.
Leg 1:Distance1.600Time13:17.50Pace8:18.44
Warm-up
Leg 2:Distance4.375Time24:38.20Pace5:37.87
Workout
Split 1:Distance1.000Time5:20.30Pace5:20.30
Cumilative:Distance1.000Time5:20.30Pace5:20.30
Split 2:Distance0.125Time0:52.40Pace6:59.20
Cumilative:Distance1.125Time6:12.70Pace5:31.29
Split 3:Distance1.000Time5:23.10Pace5:23.10
Cumilative:Distance2.125Time11:35.80Pace5:27.44
Split 4:Distance0.125Time0:55.70Pace7:25.60
Cumilative:Distance2.250Time12:31.50Pace5:34.00
Split 5:Distance1.000Time5:32.50Pace5:32.50
Cumilative:Distance3.250Time18:04.00Pace5:33.54
Split 6:Distance0.125Time0:59.90Pace7:59.20
Cumilative:Distance3.375Time19:03.90Pace5:38.93
Split 7:Distance1.000Time5:34.30Pace5:34.30
Cumilative:Distance4.375Time24:38.20Pace5:37.87
 
Leg 3:Distance3.000Time27:58.20Pace9:19.40
Cool-down to the car.
Leg 4:Distance3.000Time22:54.30Pace7:38.10
More distance at home.

Khaki Crocs 1 Miles: 11.97
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. Fast Sunday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.060.000.000.0010.06

Fast Running Friend Workout - 2016-10-10 08:41:50
Workout Totals: Distance10.060Time1:19:58.00Pace7:56.94
Usual run, usual distances for the kids.
Leg 1:Distance4.000Time33:25.60Pace8:21.40
With Joseph.
Leg 2:Distance1.020Time8:44.20Pace8:33.92
With Jacob, Stephen and William.
Leg 3:Distance1.000Time7:26.00Pace7:26.00
With William and Jacob.
Leg 4:Distance2.040Time15:49.50Pace7:45.44
With Jenny and Jacob.
Leg 5:Distance0.500Time4:38.30Pace9:16.60
With Matthew.
Leg 6:Distance1.500Time9:54.40Pace6:36.27
Alone.

Khaki Crocs 1 Miles: 10.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.790.000.000.8711.66

Fast Running Friend Workout - 2016-10-11 07:48:39
Workout Totals: Distance11.659Time1:32:18.10Pace7:55.01
Easy runs in the morning, Benjamin and I did 8, Joseph/Jacob/Jenny/Julia 2, William 1, Stephen and Matthew rested. In the evening we ran in the cross-country race. The official distance was 1500 meters, I anticipate it was shorter. I ran a warm-up at a steady pace. It took me 2:03 to run from the start of the 1500 to the start of 1000 going slightly uphill. Then it took me 4:20 to run the 1000 course going slightly downhill. In the race my splits were 1:26/3:19, Benjamin got 1:20/2:57. So I think it would be fair to say this was about 10 seconds short.

Our times:

Benjamin 4:17
me 4:45
Joseph - officially 5:06, I am suspecting a bit slower, I know they had trouble timing the winner of the heat
Jacob - 5:20 - officially 5:24 which I believe is wrong
Jenny - 5:43
Julia - 5:56
William - 6:32 - he really did not have it today
Stephen - 7:35
Matthew - 10:22 - without holding the hand
Leg 1:Distance2.040Time16:51.30Pace8:15.74
With Grant and Benjamin.
Leg 2:Distance6.000Time45:56.80Pace7:39.47
With Benjamin
Leg 3:Distance1.500Time10:42.90Pace7:08.60
Warm-up before the race.
Leg 4:Distance0.999Time6:21.80Pace6:22.18
The race.
Split 1:Distance0.870Time4:45.60Pace5:28.28
Cumilative:Distance0.870Time4:45.60Pace5:28.28
My time.
Split 2:Distance0.050Time0:58.20Pace19:24.00
Cumilative:Distance0.920Time5:43.80Pace6:13.70
Jenny
Split 3:Distance0.027Time0:13.00Pace8:01.48
Cumilative:Distance0.947Time5:56.80Pace6:16.77
Julia
Split 4:Distance0.052Time0:25.00Pace8:00.77
Cumilative:Distance0.999Time6:21.80Pace6:22.18
Leg reset.
 
Leg 5:Distance0.150Time1:09.70Pace7:44.67
To the start of Matthew's heat.
Leg 6:Distance0.870Time10:22.10Pace11:55.06
With Matthew.
Leg 7:Distance0.100Time0:53.50Pace8:55.00
Cool-down.

Saucony Type A Miles: 3.66Khaki Crocs 1 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.020.000.000.0010.02

Fast Running Friend Workout - 2016-10-12 08:38:58
Workout Totals: Distance10.020Time1:20:38.80Pace8:02.91
Usual day, usual distances for the kids.
Leg 1:Distance4.000Time32:35.40Pace8:08.85
With Joseph
Leg 2:Distance1.020Time8:23.50Pace8:13.63
With William and Stephen.
Leg 3:Distance1.000Time7:46.20Pace7:46.20
With William.
Leg 4:Distance4.000Time31:53.70Pace7:58.43
With Jacob. I think we might have had Jenny with us also.

Khaki Crocs 1 Miles: 10.02
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.040.000.000.0010.04

Fast Running Friend Workout - 2016-10-13 08:25:46
Workout Totals: Distance10.040Time1:21:26.80Pace8:06.73
Usual runs today.
Leg 1:Distance4.000Time32:11.90Pace8:02.98
With Joseph.
Leg 2:Distance0.500Time4:17.90Pace8:35.80
With Jacob, Julia, Jenny, and Matthew.
Leg 3:Distance0.500Time3:12.30Pace6:24.60
Alone, then joined the crew.
Leg 4:Distance3.000Time24:10.40Pace8:03.47
With Jenny, William, and Jacob.
Leg 5:Distance2.040Time17:34.30Pace8:36.81
With Stephen.

Khaki Crocs 1 Miles: 10.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.781.000.001.0010.78

Fast Running Friend Workout - 2016-10-14 08:35:05
Workout Totals: Distance10.784Time1:18:03.40Pace7:14.29
Mile time trials today for Grant, Stephen,Joseph, and Jacob. William had sore legs, did not do one. Otherwise usual distances for everybody.

First I paced Grant. I was not sure what he was capable of, so I was just pacing him by feel. We ran the first lap in 89, then 91, then somehow 89. So I thought he would have a good shot of breaking 6:00, but he completely fell apart in the last lap running it in 99. That was the strangest mile run I have ever observed. Usually if somebody is feeling that bad, his third lap is much slower than the second. But he still got 6:11 out of it, which is a decent result.

Then I paced Stephen with William's help to a new PR of 7:38.7. He opened with 1:48, then 1:58, 1:59, and 1:51 for the last lap. He has gotten tougher mentally over the last couple of months, but still has some maturing to do. He has plenty of time as he just turned 6 in August.

Then I paced Joseph and Jacob. They busted out like a bat out of heck and hit the first 209 meters in 40 - so close to 5:00 pace. I have learned from past experience to never slow a fast-starting kid down. Whenever I did it messed with their drive and they underperformed. So I just let them go for it hoping they would slow down at some point because this would be my all out mile right now.

At around 300 it became clear that the pace was too fast for Jacob, but Joseph wanted to push, so I had to make a decision on who to pace. Jacob's PR was 5:41 - 12 second improvement from last year. Joseph's 5:38 - only 4 seconds. So I figured Joseph needed my help today more, and went with him. Joseph's laps were 79,83,84,82 - 5:30.9, new PR, 12 second improvement from last year.

Jacob paid for the fast start, and also struggled running alone. So he could only manage 5:46.2 today. We will try again next week with me focusing on him this time.
 
Leg 1:Distance0.248Time2:21.70Pace9:31.37
With Matthew, and everybody else.
Leg 2:Distance0.000Time0:02.10Pace0:00.00
False start.
Leg 3:Distance1.000Time6:11.00Pace6:11.00
With Grant.
Leg 4:Distance1.000Time7:38.70Pace7:38.70
With Stephen and William.
Leg 5:Distance1.000Time5:46.20Pace5:46.20
With Jacob and Joseph.
Split 1:Distance1.000Time5:30.90Pace5:30.90
Cumilative:Distance1.000Time5:30.90Pace5:30.90
Joseph's time.
Split 2:Distance0.000Time0:15.30Pace0:00.00
Cumilative:Distance1.000Time5:46.20Pace5:46.20
Jacob's time.
 
Leg 6:Distance0.248Time1:37.10Pace6:31.53
William's attempt at 800. I stopped him after the first lap.
Leg 7:Distance0.248Time2:21.60Pace9:30.97
With Matthew, Jacob, Joseph, and William.
Leg 8:Distance2.040Time17:08.60Pace8:24.22
With Joseph and Jacob.
Leg 9:Distance5.000Time34:56.40Pace6:59.28
Alone.

Khaki Crocs 1 Miles: 10.78
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.004.000.0013.50

Fast Running Friend Workout - 2016-10-15 07:42:31
Workout Totals: Distance13.500Time1:38:41.50Pace7:18.63
Today Benjamin and I did our 4 mile tempo run down the canyon. For both of us it did not go as well as planned. I was hoping to maintain 5:30 pace, but could only do it for the first mile (5:28), and was somewhat close in the last (5:34). In between I ran 5:41,5:47, so 20:30 total with 5:37.5 average. I'll blame it on the lack of sleep combined with being forced by Joseph to run 5:30 on track on Friday as well as speeding over the last 5 miles (7:00 pace on hills is now speeding for me).

Benjamin also struggled. His target was 5:00 pace. He ran 5:02,5:06,5:18,5:18 - 20:44, 5:11 average. He said he felt his heart was beating faster than it should have.

What is strange is that both of us were exactly 1 second faster than our 4 mile split the fartlek workout last week. We should have been at the very least 20 seconds faster if not the whole 40 as that workout involved running 600 meters at a jogging pace.

Younger kids ran their usual distances except for Stephen who stepped on a toy, hurt his foot, and could only run 1 mile today.
Leg 1:Distance1.700Time14:02.30Pace8:15.47
Warm-up.
Leg 2:Distance4.000Time22:30.10Pace5:37.52
Tempo run.
Leg 3:Distance6.300Time48:35.00Pace7:42.70
Distance with Benjamin.
Leg 4:Distance0.500Time4:39.90Pace9:19.80
With Matthew.
Leg 5:Distance1.000Time8:54.20Pace8:54.20
With Stephen.

Khaki Crocs 1 Miles: 13.50
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
10.500.000.000.0010.50

Fast Running Friend Workout - 2016-10-17 07:41:06
Workout Totals: Distance10.500Time1:16:44.80Pace7:18.55
Ran 10 alone in the morning as I had to take Benjamin to his pre-mission physical. Benjamin ran his usual 10 later in the afternoon. We decided that he should run later because of the weather forecast that predicted rain in the morning but clear skies in the afternoon. Benjamin is sensitive to the rain, catches colds easily, so we try to avoid rain exposure when possible.

Matthew got a half-mile record today (holding the hand) - 4:04.1, splits 2:01,2:03.

Otherwise usual distances for everybody.
Leg 1:Distance10.000Time1:12:40.70Pace7:16.07
Alone
Leg 2:Distance0.500Time4:04.10Pace8:08.20
With Matthew.

Khaki Crocs 1 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.080.000.001.8612.94

Fast Running Friend Workout - 2016-10-18 08:18:25
Workout Totals: Distance12.944Time1:35:52.20Pace7:24.39
Mornings runs + cross-country race in the evening. The distance was 3 K, same course. Times:

Benjamin 9:53
me 10:30
Joseph 11:20
Jacob 11:37
Jenny 12:31
Julia 12:51
William 13:52
Stephen 16:53

In the warm-up I ran the course in 13:02 hoping to find some marks, but did not find any.
Leg 1:Distance2.040Time16:25.00Pace8:02.84
With Benjamin and Grant.
Leg 2:Distance6.000Time45:15.50Pace7:32.58
With Benjamin.
Leg 3:Distance2.300Time16:13.90Pace7:03.43
Warm-up.
Leg 4:Distance2.484Time16:53.60Pace6:48.05
Race.
Split 1:Distance1.860Time10:30.70Pace5:39.09
Cumilative:Distance1.860Time10:30.70Pace5:39.09
My time.
Split 2:Distance0.000Time0:49.80Pace0:00.00
Cumilative:Distance1.860Time11:20.50Pace6:05.86
Joseph
Split 3:Distance0.000Time0:17.60Pace0:00.00
Cumilative:Distance1.860Time11:38.10Pace6:15.32
Jacob
Split 4:Distance0.113Time0:54.10Pace7:58.76
Cumilative:Distance1.973Time12:32.20Pace6:21.25
Jenny
Split 5:Distance0.041Time0:19.60Pace7:58.05
Cumilative:Distance2.014Time12:51.80Pace6:23.22
Julia
Split 6:Distance0.120Time1:01.00Pace8:28.33
Cumilative:Distance2.134Time13:52.80Pace6:30.25
William
Split 7:Distance0.350Time3:00.80Pace8:36.57
Cumilative:Distance2.484Time16:53.60Pace6:48.05
Stephen
 
Leg 5:Distance0.120Time1:04.20Pace8:55.00
To the car.

Saucony Type A Miles: 4.90Khaki Crocs 1 Miles: 8.04
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 - 2016-10-19 08:53:45
Workout Totals: Distance10.000Time1:19:13.70Pace7:55.37
Usual day. Benjamin ran only 6 today as he felt some hints that he might be getting a cold, other kids ran their usual distances.
Leg 1:Distance4.000Time33:04.80Pace8:16.20
With Joseph
Leg 2:Distance0.500Time4:27.00Pace8:54.00
With Jenny and Matthew
Leg 3:Distance4.000Time30:29.60Pace7:37.40
With Jacob
Leg 4:Distance1.500Time11:12.30Pace7:28.20
Alone

Khaki Crocs 1 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
10.300.000.000.0010.30

Fast Running Friend Workout - 2016-10-20 08:25:11
Workout Totals: Distance10.300Time1:21:53.40Pace7:57.03
Did a 3000 time trial with Jenny on the track. She was not 100% today, had some stomach cramps and nausea, but in spite of that she was able to get a small PR of 12:16.3 - splits by K - 3:56, 4:10, 4:10. The stomach cramp in the last lap hit her hard, and she could just barely maintain pace instead of kicking - so that alone probably cost her 5 seconds.

Otherwise usual distances for everybody.
Leg 1:Distance0.950Time7:48.10Pace8:12.74
Warm-up with Jenny
Leg 2:Distance1.860Time12:16.30Pace6:35.86
Jenny's time trial.
Leg 3:Distance0.950Time8:49.90Pace9:17.79
Back to the house - with Jenny.
Leg 4:Distance2.040Time18:22.40Pace9:00.39
With Jenny and Stephen
Leg 5:Distance0.500Time4:33.40Pace9:06.80
With Matthew
Leg 6:Distance1.500Time11:26.00Pace7:37.33
With Joseph and Jacob
Leg 7:Distance2.500Time18:37.30Pace7:26.92
With Jacob

Khaki Crocs 1 Miles: 10.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.003.001.0010.00

Fast Running Friend Workout - 2016-10-21 07:41:06
Workout Totals: Distance10.000Time1:11:24.90Pace7:08.49
Did a workout with Benjamin. 4 miles down the canyon. His target was to run the first mile in 5:10, then speed up to 5:00. My target was to run the first mile with him, then survive to the finish.

My workout went better than I expected. I was able to make it through the first mile in 5:09, then I ran 5:38, 5:36, 5:30 - 21:52 for the whole thing. Wow, sleep and taking it easy on the easy runs makes quite a difference!

Benjamin had an interesting run - 5:08,5:12,5:12,4:55 - 20:27. After the first mile he just could not shift gears, and he could not do it after the second either, but was able to kick into gear in the last mile. He told me he thought running the marathon created a fear of 5:00 pace for him, so he just settles into what feels sustainable for a long time and has a hard time breaking out. We will try to attack that.

Younger kids ran their usual distances.
Leg 1:Distance1.900Time15:45.50Pace8:17.63
Warm-up.
Leg 2:Distance4.000Time21:52.10Pace5:28.02
Tempo run.
Split 1:Distance1.000Time5:09.10Pace5:09.10
Cumilative:Distance1.000Time5:09.10Pace5:09.10
Split 2:Distance3.000Time16:43.00Pace5:34.33
Cumilative:Distance4.000Time21:52.10Pace5:28.02
 
Leg 3:Distance4.100Time33:47.30Pace8:14.46
Cool-down.

Khaki Crocs 1 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
12.490.003.000.5015.99

Fast Running Friend Workout - 2016-10-22 08:44:30
Workout Totals: Distance15.987Time1:50:57.50Pace6:56.43
Today was the day of time trials on the track. Jacob finally cracked 5:40 in the mile. His time was 5:38.6 - 81,86,86,83 - the balance going towards the tax. This time he was able to handle a fast opening quarter so my pacing mistake did not cost him the record.

William was having issues with his legs so I stopped him after 600.

Joseph ran a small PR of 2:36.3 in the 800, splits 37,40,39,40.

Stephen ran what technically was a small PR of 3:45.9 (800), but it was really an underpeformance as his first and last 400 in the mile produced 3:39.

Matthew set a small record in the 400 without holding the hand - 2:19.0.

Then I ran 13 alone (except for the first mile), with a 2 mile tempo down the canyon in 11:26 in the middle.

Benjamin went to a programming competition in the morning and ran 12.5 in the afternoon with his friend David.

Usual Saturday distances for everybody except William - I am putting him on 2 miles a day schedule to let his legs recover.
Leg 1:Distance0.248Time2:24.30Pace9:41.85
With Matthew, and the crew.
Leg 2:Distance1.000Time5:38.60Pace5:38.60
Jacob's mile time trial.
Leg 3:Distance0.375Time2:29.30Pace6:38.13
William's failed mile time trial.
Leg 4:Distance0.496Time2:36.30Pace5:15.12
Joseph's time trial.
Leg 5:Distance0.496Time3:45.90Pace7:35.44
Stephen's time trial.
Leg 6:Distance0.248Time2:19.00Pace9:20.48
With Matthew - new record for not holding the hand.
Leg 7:Distance0.124Time0:47.70Pace6:24.68
With Stephen.
Leg 8:Distance13.000Time1:30:56.40Pace6:59.72
Alone.
Split 1:Distance8.720Time1:03:38.60Pace7:17.91
Cumilative:Distance8.720Time1:03:38.60Pace7:17.91
Split 2:Distance2.000Time11:26.70Pace5:43.35
Cumilative:Distance10.720Time1:15:05.30Pace7:00.27
Tempo down the canyon, splits 5:45,5:41.
Split 3:Distance2.280Time15:51.10Pace6:57.15
Cumilative:Distance13.000Time1:30:56.40Pace6:59.72
 

Khaki Crocs 1 Miles: 15.98
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
10.020.000.000.0010.02

Fast Running Friend Workout - 2016-10-24 08:48:15
Workout Totals: Distance10.020Time1:21:57.30Pace8:10.75
Usual day, usual distances for everybody.
Leg 1:Distance4.000Time32:32.70Pace8:08.18
With Joseph
Leg 2:Distance4.000Time31:56.10Pace7:59.02
With Jacob and Julia.
Leg 3:Distance0.500Time4:41.60Pace9:23.20
With Matthew.
Leg 4:Distance0.500Time3:48.60Pace7:37.20
With William
Leg 5:Distance1.020Time8:58.30Pace8:47.75
With William and Stephen.

Khaki Crocs 1 Miles: 10.02
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.272.336.000.0014.60

Fast Running Friend Workout - 2016-10-25 08:21:30
Workout Totals: Distance14.600Time1:48:54.10Pace7:27.54
Today Benjamin and I did a workout in the morning - 3x2 miles down the canyon. His target was 5:00 pace, mine 5:30. He did 9:57,10:06,9:57. I got 11:06,11:01,11:03.

William, Stephen, Joseph, and Jacob both ran 2 miles in the morning. Matthew did 0.5, Jenny 6, Julia 4.

In the evening I took Joseph and Jacob to an informal cross-country race organized by Jim Larkin in the American Fork. The distance was about 2.33, and the course was very challenging - steep hill twice. Another challenge for Joseph and Jacob was that they were wearing spikes, and part of the course was on asphalt. So they had to move to the side of the road and run on grass.

I ran it with them. Joseph got 15:41, Jacob 15:53.
Leg 1:Distance1.750Time14:40.80Pace8:23.31
Warm-up.
Leg 2:Distance2.000Time11:06.90Pace5:33.45
First interval.
Leg 3:Distance1.000Time10:12.70Pace10:12.70
Recovery
Leg 4:Distance2.000Time11:01.50Pace5:30.75
Second interval.
Leg 5:Distance1.125Time11:11.20Pace9:56.62
Recovery.
Leg 6:Distance2.000Time11:03.80Pace5:31.90
Third interval.
Leg 7:Distance2.250Time22:54.70Pace10:10.98
Cool-down.
Leg 8:Distance0.120Time0:49.30Pace6:50.83
Brief warmup.
Leg 9:Distance2.355Time15:53.20Pace6:44.76
Jim's race. Paced Joseph.
Split 1:Distance2.330Time15:41.40Pace6:44.03
Cumilative:Distance2.330Time15:41.40Pace6:44.03
Joseph's time.
Split 2:Distance0.025Time0:11.80Pace7:52.00
Cumilative:Distance2.355Time15:53.20Pace6:44.76
Jacob's time.
 

Saucony Type A Miles: 2.33Khaki Crocs 1 Miles: 12.27
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2016-10-26 08:46:45
Workout Totals: Distance8.000Time1:04:09.40Pace8:01.18
Only 8 today for me as I ran quite a bit of distance and speed the day before. Usual distances for everybody otherwise.
Leg 1:Distance4.000Time33:06.40Pace8:16.60
With Joseph.
Leg 2:Distance4.000Time31:03.00Pace7:45.75
With Jacob.

Khaki Crocs 1 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.640.000.550.0010.19

Fast Running Friend Workout - 2016-10-27 08:44:33
Workout Totals: Distance10.190Time1:22:59.30Pace8:08.65
Usual day, usual distances for the kids.
Leg 1:Distance4.000Time32:52.30Pace8:13.07
With Joseph.
Leg 2:Distance2.040Time18:32.40Pace9:05.29
With Stephen.
Leg 3:Distance1.000Time7:16.70Pace7:16.70
Not sure who this was with.
Leg 4:Distance0.500Time4:21.70Pace8:43.40
With Matthew.
Leg 5:Distance0.500Time3:53.10Pace7:46.20
Not sure.
Leg 6:Distance2.150Time16:03.10Pace7:27.95
With Jenny, except I went a bit further, then turned around and caught up with her.
Split 1:Distance1.150Time9:22.40Pace8:09.04
Cumilative:Distance1.150Time9:22.40Pace8:09.04
Split 2:Distance0.550Time3:06.20Pace5:38.55
Cumilative:Distance1.700Time12:28.60Pace7:20.35
Catching up.
Split 3:Distance0.450Time3:34.50Pace7:56.67
Cumilative:Distance2.150Time16:03.10Pace7:27.95
 

Khaki Crocs 1 Miles: 10.19
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.053.860.000.007.91

Fast Running Friend Workout - 2016-10-28 08:12:05
Workout Totals: Distance7.913Time58:52.00Pace7:26.35
Did a 3000 time trial with Jenny on the track in 12:13.7 (new PR for her), and then 2 mile tempo down the canyon with Jacob in 11:48, a small improvement for him as well. Joseph struggled today, his legs were hurting, so I had him run just 2 miles. Otherwise usual distances for everybody.
Leg 1:Distance0.950Time7:47.00Pace8:11.58
To the track.
Leg 2:Distance1.863Time12:13.70Pace6:33.83
Jenny's time trial.
Leg 3:Distance1.000Time9:01.00Pace9:01.00
Back home.
Leg 4:Distance1.150Time9:47.00Pace8:30.43
Warm-up with Joseph and Jacob.
Leg 5:Distance2.000Time11:48.40Pace5:54.20
Tempo run with Jacob.
Leg 6:Distance0.950Time8:14.90Pace8:40.95
Cool-down with Jacob.

Khaki Crocs 1 Miles: 7.91
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.790.006.500.0020.29

Fast Running Friend Workout - 2016-10-29 08:49:13
Workout Totals: Distance20.286Time2:37:44.10Pace7:46.53
Usual Saturday runs for the kids. Benjamin and I did the last hard workout prior to the Monumental Half. 6 miles down the canyon. We had to weave through the crowd of Haunted Half runners, so the opening miles were slow, but then both of us were able to speed up. He ran 31:25 starting out at 5:30 pace and finishing at 4:58. I got 34:28 starting out at 5:50 and finishing at 5:37.

I also paced Julia in the 800 time trial in 2:51.7 - splits 40, 44, 45, 42.

Did a time trial today
Leg 1:Distance3.000Time24:53.50Pace8:17.83
Warm-up.
Leg 2:Distance6.000Time34:28.30Pace5:44.72
Tempo run.
Leg 3:Distance3.050Time29:24.20Pace9:38.43
Cool-down.
Leg 4:Distance1.100Time9:19.10Pace8:28.27
Warm-up with Julia.
Leg 5:Distance0.496Time2:51.70Pace5:46.17
Julia's 800.
Leg 6:Distance0.900Time8:12.90Pace9:07.67
Cool-down with Julia.
Leg 7:Distance0.700Time6:53.80Pace9:51.14
With Julia, Grant, and Matthew.
Leg 8:Distance2.040Time18:07.80Pace8:53.24
With Stephen.
Leg 9:Distance3.000Time23:32.80Pace7:50.93
With William.

Khaki Crocs 1 Miles: 20.28
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
10.000.000.000.0010.00

Fast Running Friend Workout - 2016-10-31 08:52:31
Workout Totals: Distance10.000Time1:18:36.90Pace7:51.69
Usual runs today.
Leg 1:Distance4.000Time31:28.30Pace7:52.07
With Joseph.
Leg 2:Distance4.000Time31:46.10Pace7:56.52
With Jacob and Jenny.
Leg 3:Distance1.500Time10:32.90Pace7:01.93
Alone.
Leg 4:Distance0.500Time4:49.60Pace9:39.20
With Matthew.

Khaki Crocs 1 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
249.597.1931.058.56296.39
Khaki Crocs 1 Miles: 282.52Saucony Type A Miles: 13.84
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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